Return of the King

Saturday July 4th: Deadlift day 6 of 6

Deadlift
70kg - 1x5
120kg - 1x3
**add belt**
160kg - 1x1
193kg - 0x0 ... supposed to be 1x3. Failed first rep twice.

Military Press
40kg - 1x5
58kg - 1x5
40kg - 1x10 ... not an AMRAP, just 10 reps
---
Inverted Row (medium grip)
3x10 ... double overhand

DB Shrug
4kg per arm - 3x10

DB Lateral Raise
4kg per arm - 3x10
---

Failed first rep twice attempting Deadlift 193kg x3.

On antibiotics the past couple of days for ear infection. Tweaked lower right (SI joint?) yesterday evening walking around (wft!).

Thought about pushing Deadlifts back a day for additional recovery on the above but in the end backed myself and went YOLO. It wasn't to be. Probably should have had another warm up set in there before top sets. Too big a jump to worksets from 160kg to 193kg.

Probably just totally peacked Deadlift with last weeks 183kg x5 and body now needs the rest.

Enjoyable training cycle concludes nonetheless.

Tuesday July 7th: Deload

SSB
32kg - 1x8
42kg - 1x8
52kg - 1x8
---
Floor Press
20kg - 1x8
30kg - 1x8
40kg - 1x8
---

Floor Press is awkward to get setup right due to the layout of gym. Was taking bar out of ER rack safeties - which involves unracking it with bar almost over belly button - so tough on shoulders. Not really enough space to roll it up from hips with the way floor space is at a premium. Maybe I need to take the bar outside next time I do these and roll it up from feet before hip thrusting it up into position with heavier weights.

Just a light deload.

Saturday July 13th: Deload

Deadlift
60kg - 1x5
90kg - 3x5
---
DB Shoulder Press
6kg (? cannot remember) - 3x10
---

Light deload to get some blood flowing.

Tuesday July 14th: Bench day 1 of 12

Tricep Push Down
yellow band - 4x20

Bench Press (paused, narrow grip mid knurl)
20kg - 1x10
60kg - 1x5
80kg - 6x6 ... work sets.

DB VTs (both positions)
1.5kg - 1x10
4kg - 1x10
6kg - 1x10
8kg - 1x10
4kg - 1x10
---
Neck Training
Face Up Flexion - 3x15
Face Up Rotation - 3x15
Face Up Lateral - 3x15
Face Down Extension - 3x30
Face Down Rotation - 3x30
---
Arm Blaster Curl
20kg - 3x10
--

Started a new Bench cycle. Felt good to flat Bench with bar for the first time in over 7 weeks.

Including tricep push downs with band to build them up.

Friday July 17th: Bench day 2 of 12

Band Pull Apart (yellow band)
2x20

Tricep Push Down (yellow band)
2x20
---
Bench Press (close grip, middle of knurl)
20kg - 1x10
60kg - 1x5
85kg - 6x5 ... worksets. Fine

Pull Up
bodyweight - 3x6

Unilateral Seated Band Row (heavy red bands)
3x10
---
Concentration Curl
6kg per arm - 1x10
10kg per arm - 1x10
14kg per arm - 1x10
---
Neck Training ... no added weight
Face Up Flexion - 3x15
Face Up Rotation - 3x15
Face Down Extension - 3x15
Face Down Rotation - 3x15
---

Benched close grip 85kg 6x5 with a pretty close grip - middle of knurl.

Monday July 20th: Squat day 3 of 12

SSB
32kg - 1x5
52kg - 1x5
72kg - 1x5
**add belt**
87kg - x9, x10, x11 ... workset

Ab Wheel
3x10

GHR
3x10
---

Happy to blast through the SSBs no problem, as that is where I tweaked back last week.

Everything fine today. Back still a bit tender when twisting. No idea what I did to it last week.

Quads taking a hammering. Nice.

Thursday July 23rd: Squat day 4 of 12

Core Warm Up
various: anti flex & side plank
---
Front Squat
40kg - 1x5
**add belt**
67kg - 3x10 ... worksets

Ab Wheel
3x10

GHR
3x10
---
45 Degree Back Raise
3x10 .. both legs together first two sets, then last set single leg at a time
---

Good quick lowerbody. Front Squat 67kg 3x10. Feeling solid.

Saturday July 25th: Deadlift day 2 of 6

Deadlift (beltless, double overhand)
70kg - 1x5
120kg - 3x8 ... worksets

Military Press
40kg - 1x5
55kg - 1x5
40kg - 1x10 ... not an AMRAP, just 10 reps
---
DB Lateral Raise
10kg per arm - 3x10

DB Shrug
10kg per arm - 3x10
---
Inverted Row
bodyweight - 3x10
---

Up late so was pretty knackered coming into it. Deadlift 120kg 3x8 beltless. First set double over, then alternated grip for second & third sets. Handy enough.

Keeping the Deadlifts & Bench on a bit lighter this cycle as I continue to focus on building the quads with SSB and FS on both Squat days respectively.

Increased weight on DB lateral raises up to 10kg per arm - which is heavier than when I sporadically do them. Superset these with DB shrugs.

Inverted Rows at the end as an afterthought.

Tuesday July 28th: Bench day 5 of 12

Tricep Push Down
yellow band - 2x20

Bench Press (paused, narrow grip, little finger just within ring)
20kg - 1x10
60kg - 1x5
85kg - 6x6 ... work sets, easy

DB VTs (both positions)
1.5kg - 1x10
4kg - 1x10
6kg - 1x10
---
Neck Training
Face Up Flexion - 3x15
Face Up Rotation - 3x15
Face Down Extension - 3x15
Face Down Rotation - 3x15
---
Arm Blaster Curl
20kg - 1x10
21kg - 1x10
22kg - 1x10
--

Quick Benching: 85kg 6x6 easy.

Friday July 31st: Bench day 6 of 12

Band Pull Apart (yellow band)
2x20

Tricep Push Down (yellow band)
4x20
---
Bench Press (close grip, middle of knurl)
20kg - 1x10
60kg - 1x3
80kg - 1x3
90kg - 6x5 ... worksets. Fine

Unilateral Seated Band Row (heavy red bands)
6x10 ... first three sets both arms together, later three sets unilateral
---
Neck Training ... no added weight
Face Up Flexion - 3x15
Face Up Rotation - 3x15
Face Down Extension - 3x15
Face Down Rotation - 3x15
---
Pec Fly
1.5kg per arm - 1x20
4kg per arm - 1x20
6kg per arm - 1x20

Concentration Curl
6kg per arm - 1x10
12kg per arm - 1x10
14kg per arm - 1x10
---

Upper body. Close grip Bench up to 90kg 6x5 followed by various bodybuilding.

Monday August 3rd: Squat day 7 of 12

SSB
32kg - 1x5
52kg - 1x3
72kg - 1x3
**add belt**
92kg - x9, x10, x11 ... workset

Ab Wheel
3x10

GHR
3x10
---

Some quick lowerbody: SSB up to 92kg x11 superset with GHR and Abs.

Thursday August 6th: Squat day 8 of 12

Core Warm Up
various: anti flex & side plank
---
Front Squat
40kg - 1x5
**add belt**
68kg - 3x10 ... worksets

Ab Wheel
3x10

GHR
3x10
---
45 Degree Back Raise
3x10 .. both legs together first two sets, then last set single leg at a time
---

Front Squat 68kg 3x10. These are feeling easy enough to power through now.

Friday August 7th: Bench day 8 of 12

Band Pull Apart (yellow band)
2x20

Tricep Push Down (yellow band)
4x20
---
Bench Press (close grip, pinky just inside ring)
20kg - 1x10
60kg - 1x3
80kg - 1x3
90kg - 1x1
100kg - 6x3 ... worksets. Fine

Unilateral Seated Band Row (heavy red bands)
6x10 ... first three sets both arms together, later three sets unilateral
---
Neck Training ... no added weight
Face Up Flexion - 3x15
Face Up Rotation - 3x15
Face Down Extension - 3x15
Face Down Rotation - 3x15
---
Pec Fly
1.5kg per arm - 1x20
4kg per arm - 1x20
6kg per arm - 1x20

Concentration Curl
6kg per arm - 1x10
12kg per arm - 1x10
14kg per arm - 1x10
---

Bench 100kg 6x3 close grip. Handy enough. First time with 2 wheels aside for a while.

The rest - the usual bodybuilding.

Monday August 10th: Squat day 9 of 12

SSB
32kg - 1x5
52kg - 1x3
72kg - 1x3
**add belt**
87kg - x9, x10, x11 ... workset

Ab Wheel
3x10

GHR
3x10
---

SSB 87kg x9, 10, x11.

Thursday August 13th: Squat day 10 of 12

Front Squat
40kg - 1x5
**add belt**
67kg - 3x10 ... worksets

Ab Wheel
3x10

GHR
3x10
---
45 Degree Back Raise
5x10 .. four sets were both legs together, one set was single leg at a time
---

Totally knackered after many late nights this week until ~3am. Was going to go lighter than planned.. but in the end stuck with program and felt better afterwards. Still need to sleep more.