Return of the King

Dtp1979 · 28-12-2020 1:16pm

....what could possibly go wrong

BossArky · 29-12-2020 10:35am

Tuesday Dec 29th: Bench day 11 of 12

Bench (paused, comp grip, ring finger on ring)
20kg - 1x5
60kg - 1x5
80kg - 1x3
95kg - 1x1
107kg - 3x4 ... worksets. Good.

Band Row (heavy red)
3x10
---
DB Bench
20kg per arm - 3x10

Neck Training ... (+5kg on both 2nd & 3rd sets for first neck exercise)
Face Up Flexion - 3x10
Face Up Rotation - 3x10
Face Down Extension - 3x10
Face Down Rotation - 3x10
---
DB Curl
4kg per arm - 3x10 ... light stuff for the pump

DB Press Standing
4kg per arm - 3x10 ... light stuff for the pump
---

Benched 107kg 3x4 easily.

BossArky · 01-01-2021 12:33pm

Thursday December 31st: Squat day 12 of 12

Squat
20kg - 1x5
60kg - 1x5
**add belt**
100kg - 1x3
130kg - 1x1
150kg - 3x3 ... worksets. Got it.
---
45DBR
3x5

Ab Wheel
3x5
---

Squat 150kg 3x3 to end the cycle and year successfully.

Just about the right weight for this final day. Quite knackered the next day as I type this.

BossArky · 01-01-2021 12:36pm

Friday Jan 1st: Bench day 12 of 12

Bench (paused, comp grip, ring finger on ring)
20kg - 1x5
60kg - 1x5
80kg - 1x3
92kg - 1x1
102kg - 1x1
112kg - 3x3 ... worksets. Fine.

Band Row (heavy red)
3x10
---
DB Bench
20kg per arm - 3x10

Neck Training ... (+5kg on both 2nd & 3rd sets for first neck exercise)
Face Up Flexion - 3x10
Face Up Rotation - 3x10
Face Down Extension - 3x10
Face Down Rotation - 3x10
---
DB Curl
4kg per arm - 3x10 ... light stuff for the pump

DB Press Standing
4kg per arm - 3x10 ... light stuff for the pump
---

Bench 112kg 3x3 to end the cycle and start the year successfully.

That was the correct weight to peak with.

BossArky · 02-01-2021 1:10pm

Saturday January 2nd: Deadlift day 6 of 6

Deadlift
70kg - 1x5
**add belt**
120kg - 1x3
150kg - 1x1
170kg - 1x3 ... workset. Fine.
---

Deadlift 170kg 1x3 which was fine.

Limited sets to one (instead of the three planned sets) as nothing much to gain by doing three vs one. A bit tired coming in it so didn't want to impact recovery by over extending after the handy first set.

Weighed 83.6kg later in the day after swimming. Will weight myself first thing in the morning in coming days to see if its the same or lighter.

BossArky · 04-01-2021 9:57am

Goals for 2021:

Squat 180kg (+7.5kg)
Deadlift 210kg (+2.5kg)
Bench 130kg (+5kg)

The point = continuous progress.

Had a decent training year in 2020. Kept at it and kept working away. The absence of competitions made progress more internal. Kept head down and managed to avoid going insane during COVID whilst I worked on various other activities outside the gym.

BossArky · 05-01-2021 6:49am

Tuesday Jan 5th: Squat day 1 of 12

Squat
20kg - 1x5
60kg - 1x5
**add belt**
100kg - 1x3
115kg - 1x9 ... top set. Easy as it should be.
---
SSB
52kg - 2x10 ... easy light stuff
---
SLDL
60kg - 3x10

Ab Wheel
3x10
---

First day of new cycle. Squat 115kg 1x9 with two back off sets of light SSB. Squat will peak 5kg higher that previous cycle in 6 weeks time.

Subbed in SLDL instead of GHR or 45DBR for variety. Plus - it'll work grip a bit.

Always a toss up between taking a weeks deload between last cycle and starting a new one - but I feel best when I just get straight back into a new cycle and modify the volume so break into it nicely. Feeling good as I type this post workout. Reset button has been hit.

BossArky · 06-01-2021 9:11am

Wednesday Jan 6th: Bench day 1 of 12

Bench (paused, comp grip, ring finger on ring)
20kg - 1x5
60kg - 1x5
80kg - 1x3
89kg - 3x6 ... worksets. Good.

Pull Ups
3x6
---
Neck Training ... (+10kg on both 2nd & 3rd sets for first neck exercise)
Face Up Flexion - 3x10
Face Up Rotation - 3x10
Face Down Extension - 3x10
Face Down Rotation - 3x10

Barbell Curl
30kg - 2x10 ... varying grip from wide to narrow between sets
20kg - 1x10 ... to avoid snapping bicep off bone with the pump from previous sets
---
Incline DB Bench
22kg per arm - 3x10

DB Lateral Raise
1.5kg per arm - 1x10
4kg per arm - 1x10
6kg per arm - 1x10
---

First day of Bench cycle. Will peak 2kg up on last cycle.

Used a 10kg plate on neck training which didn't seem much different from 5kg last cycle.

Mixed up the assistance exercises to keep things fresh. Varied the weight between sets trying to find the sweet spot for the pump and not total annihilation.

BossArky · 07-01-2021 10:53am

Thursday Jan 7th: Squat day 2 of 12

Squat
20kg - 1x5
60kg - 1x5
**add belt**
100kg - 1x3
125kg - 1x7 ... top set. Fine
---
SSB
57kg - 2x10 ... easy light stuff
---
GHR
3x10

Ab Wheel
3x10
---

Squat 125kg x7 with SSB pump sets on 57kg 2x10.

Ab Wheel & GHR 3x10 each.

BossArky · 08-01-2021 9:19am

Friday Jan 8th: Bench day 2 of 12

VT (two positions)
1.5kg - 1x10 both positions
4kg - 1x10 both positions

Bench (paused, comp grip, ring finger on ring)
20kg - 1x5
60kg - 1x5
80kg - 1x3
94kg - 3x5 ... worksets. Easy.

DB Lying Rev Fly
6kg - 3x10
---
Neck Training ... (+10kg on both 2nd & 3rd sets for first neck exercise)
Face Up Flexion - 3x10
Face Up Rotation - 3x10
Face Down Extension - 3x10
Face Down Rotation - 3x10

DB Curl
6kg per arm - 1x10
8kg per arm - 1x10
10kg per arm - 1x10

DB Standing Shoulder Press
6kg per arm - 1x10
8kg per arm - 1x10
10kg per arm - 1x10
---
Incline Push Ups (on bench)
3x10

Lateral Raise
1.5kg per arm - 1x10
4kg per arm - 1x10
6kg per arm - 1x10
---

Bench 94kg - 3x5 with varied assistance for the laugh.

Mixing things up in these early days before the rubber hits the road / bar hits the face.

BossArky · 10-01-2021 6:52am

Saturday January 9th: Deadlift day 1 of 6

Deadlift
70kg - 1x5
**add belt**
125kg - 3x8 ... worksets. Easy.
---
Barbell Row (medium grip)
70kg - 3x10
---

Deadlift 125kg 3x8 followed by Barbell Row 70kg 3x10.

Adding the rows back in as want to push all lifts up and pack on some muscle.

BossArky · 12-01-2021 7:27am

Monday Jan 11th: Squat day 3 of 12

Squat
20kg - 1x5
60kg - 1x5
**add belt**
100kg - 1x3
120kg - 1x1
135kg - 1x5 ... top set. Easy as it should be.
---
SSB
62kg - 2x10 ... easy light stuff
---
SLDL
65kg - 3x10

Ab Wheel
3x10
---

Squat 135kg x5 and then two light back off SSBs 2x10.

BossArky · 12-01-2021 7:56am

Tuesday Jan 12th: Bench day 3 of 12

Bench (paused, comp grip, ring finger on ring)
20kg - 1x5
60kg - 1x5
80kg - 1x3
90kg - 1x1
99kg - 3x4 ... worksets. Good.

Pull Ups
3x6
---
Neck Training ... (+10kg on both 2nd & 3rd sets for first neck exercise)
Face Up Flexion - 3x10
Face Up Rotation - 3x10
Face Down Extension - 3x10
Face Down Rotation - 3x10

Barbell Curl
30kg - 2x10 ... varying grip from wide to narrow between sets
20kg - 1x10 ... to avoid snapping bicep off bone with the pump from previous sets
---
Incline DB Bench
24kg per arm - 3x10

DB Lateral Raise
1.5kg per arm - 1x10
4kg per arm - 1x10
6kg per arm - 1x10
---

Benched 99kg 3x4 in the morning. Some varied assistance afterwards.

Then, made myself a tuna in oil, berrocca, banana & oat shake in the blender.

Aiming to get from current 83kg to 87kg in the next 6-12 months. Went to shop yesterday and bought a load of supplies. Mainly tuna to sub in as additional protein. Can eat it alone easily enough, but by combining with some banana and oats I want to get a bit of that post workout window working to my benefit with the carb spike.

Alf Veedersane · 12-01-2021 8:09am

I like tuna but christ that shake sounds manky

BossArky · 14-01-2021 1:00pm

Thursday Jan 14th: Squat day 4 of 12

Squat
20kg - 1x5
60kg - 1x5
**add belt**
100kg - 1x3
125kg - 1x1
145kg - 1x3... top set. Felt terrible. Ill.
---
SSB
62kg - 2x10 ... easy light stuff
---
GHR
3x10

Ab Wheel
3x10
---

Squat 145kg x3. They felt brutal.

Kind of ill coming into these. Not sure if mind is playing tricks on me. Started coughing about 2 days ago. Fever, shivers, pounding headache, etc last night and this morning. Took some painkillers and seem to have slept off the worst of it.

Will see how things go in the next day or two on whether I go for a covid test. Seems to be getting a bit better though so I may take the crown from Tump on worlds quickest recovery.

BossArky · 15-01-2021 2:31pm

Friday Jan 15th: Bench day 4 of 12

VT (two positions)
1.5kg - 1x10 both positions
4kg - 1x10 both positions

Bench (paused, comp grip, ring finger on ring)
20kg - 1x5
60kg - 1x5
80kg - 1x3
94kg - 1x1
104kg - 3x3 ... worksets. Alright.

DB Lying Rev Fly
6kg - 3x10
---
Neck Training ... (+10kg on both 2nd & 3rd sets for first neck exercise)
Face Up Flexion - 3x10
Face Up Rotation - 3x10
Face Down Extension - 3x10
Face Down Rotation - 3x10

DB Curl
6kg per arm - 1x10
8kg per arm - 1x10
10kg per arm - 1x10

DB Standing Shoulder Press
6kg per arm - 1x10
8kg per arm - 1x10
10kg per arm - 1x10
---
Incline Push Ups (on bench)
3x10

Lateral Raise
6kg per arm - 3x10
---

Bench 104kg 3x3.

Still ill. Bit better than yesterday.

BossArky · 16-01-2021 1:45pm

Saturday January 16th: Deadlift day 2 of 6

Deadlift
70kg - 1x5
**add belt**
120kg - 1x3
135kg - 3x8 ... worksets. Easy.
---
Barbell Row (medium grip)
75kg - 3x10
---

Deadlift 135kg 3x8 easily.

Assistance was Barbell Row 75kg 3x10. Added 5kg up on last week.

Still got headache and cough this morning. Had hoped it would be gone by now.

Dtp1979 · 16-01-2021 3:07pm

I can’t remember, what do you use for neck training?

BossArky · 17-01-2021 9:15am

Dtp1979 wrote: »

I can’t remember, what do you use for neck training?

I do the neck training below twice a week on Bench days. For the "Face Up" ones I'm lying face up on the Bench with head hanging off the edge... and for the "Face Down" I'm lying face down with head hanging off the edge :pac:

---
Neck Training ... (+10kg on both 2nd & 3rd sets for first neck exercise)
Face Up Flexion - 3x10
Face Up Rotation - 3x10
Face Down Extension - 3x10
Face Down Rotation - 3x10
---

Funny that you should ask though - I've been contemplating getting an iron neck.

It's been about 13 months now that I'm been training neck using exercises similar to the above. Like it - but time to maybe kick things up a notch.

What do you recommend to train neck?

BossArky · 17-01-2021 11:25am

Measured neck to have a record for future progress: 40.5cm / 16 inches

Dtp1979 · 17-01-2021 11:43am

BossArky wrote: »

I do the neck training below twice a week on Bench days. For the "Face Up" ones I'm lying face up on the Bench with head hanging off the edge... and for the "Face Down" I'm lying face down with head hanging off the edge :pac:

---
Neck Training ... (+10kg on both 2nd & 3rd sets for first neck exercise)
Face Up Flexion - 3x10
Face Up Rotation - 3x10
Face Down Extension - 3x10
Face Down Rotation - 3x10
---

Funny that you should ask though - I've been contemplating getting an iron neck.

It's been about 13 months now that I'm been training neck using exercises similar to the above. Like it - but time to maybe kick things up a notch.

What do you recommend to train neck?

How do you add the weight? Have you a harness?

I haven’t done mine in a while but I used to use Pilate bands and a head harness. I had 3 bands.
The were secured to the wall and I’d be seated in a stool or bench. Adding resistance was only a matter of attaching another band or starting with the bands stretched.

BossArky · 17-01-2021 12:04pm

Dtp1979 wrote: »

How do you add the weight? Have you a harness?

When lying face up (with head off end of bench) I hold the 5 or 10kg plate with the bulk of the weight pushing down through the palms of my hands onto forehead. Then, neck curl.

It was too awkward to add weight when doing the above with rotation... or when face down.

Hence, investigating the Iron Neck. Wondering if it is worth it though vs getting a basic neck harness.

Dtp1979 · 17-01-2021 1:21pm

BossArky wrote: »

When lying face up (with head off end of bench) I hold the 5 or 10kg plate with the bulk of the weight pushing down through the palms of my hands onto forehead. Then, neck curl.

It was too awkward to add weight when doing the above with rotation... or when face down.

Hence, investigating the Iron Neck. Wondering if it is worth it though vs getting a basic neck harness.

The price of them is shocking! I’d say a good harness would do fine. I have a basic cable machine now so I’m thinking of using that with my harness now, if it will work. It’d be an easier way to accurately measure resistance, instead of guessing with bands

BossArky · 18-01-2021 10:19am

Monday Jan 18th: Squat day 5 of 12

Squat
20kg - 1x5
60kg - 1x5
**add belt**
100kg - 1x3
125kg - 1x9 ... top set. Got it but that's enough.
---
45DBR
3x10 ... raising the backend of frame with an additional 20kg plate each set for greater ROM

Ab Wheel
3x10
---

Felt cold, feverish, clammy & sweaty before getting into the gym. Had hoped to be fully recovered by now as today is day 7 since symptoms. Feeling mainly recovered - just waiting for this final bit to clear up. Oddly this feels worse than yesterday... and every day seems to feel a bit different. Have been keeping daily notes offline on how each day went.

Thought about delaying these Squats by one day for additional recovery, ... but in the end just went for it to keep myself mentally on track

Limited Squat worksets to just one on 125kg x9 and cancelled back off sets totally.

Played around with 45 Degree Back Raise by raising the rear of the frame on 20kg plates, getting steeper and steeper each set. Nice additional ROM gives additional burn in the hams.

Left ankle feels weird, which made Squats a bit uncomfy. Not sure what happened - like it got twisted somehow in past few hours even though I cannot remember how that happened.

BossArky · 18-01-2021 10:21am

Dtp1979 wrote: »

The price of them is shocking! I’d say a good harness would do fine. I have a basic cable machine now so I’m thinking of using that with my harness now, if it will work. It’d be an easier way to accurately measure resistance, instead of guessing with bands

At the end of my Squats just now I mocked up a homemade iron neck: connected a hip circle (around my head) to the Squat rack with a band. Tried various positions and it seems to work the neck. Will experiment more in coming weeks.

BossArky · 18-01-2021 10:36am

Dtp1979 wrote: »

The price of them is shocking! I’d say a good harness would do fine. I have a basic cable machine now so I’m thinking of using that with my harness now, if it will work. It’d be an easier way to accurately measure resistance, instead of guessing with bands

Problem with the harness is they are a bit one dimensional, no?

Dtp1979 · 18-01-2021 10:41am

BossArky wrote: »

Problem with the harness is they are a bit one dimensional, no?

Well no, if you face the wall with the anchor and pull, that’ll work the back of the neck.
Turn your back to the anchor and pull, that’ll work the front. Do the same with each side. You can even face the wall anchor, have the bands tight, the look left/right and repeat. That’d work everything. Keep that up for a year and you’ll have to have your shirts custom made

BossArky · 18-01-2021 10:54am

Dtp1979 wrote: »

Well no, if you face the wall with the anchor and pull, that’ll work the back of the neck.
Turn your back to the anchor and pull, that’ll work the front. Do the same with each side. You can even face the wall anchor, have the bands tight, the look left/right and repeat. That’d work everything. Keep that up for a year and you’ll have to have your shirts custom made

Ok, fine! Just bought one.

Due for delivery tomorrow so I can start making neck gainz :pac:

BossArky · 19-01-2021 7:11am

Tuesday Jan 19th: Bench day 5 of 12

Bench (paused, comp grip, ring finger on ring)
20kg - 1x5
60kg - 1x5
80kg - 1x3
94kg - 3x6 ... worksets. Good.

Pull Ups
3x6
---
Neck Training ... (+10kg on both 2nd & 3rd sets for first neck exercise)
Face Up Flexion - 3x10
Face Up Rotation - 3x10
Face Down Extension - 3x10
Face Down Rotation - 3x10

Barbell Curl
30kg - 2x10 ... varying grip from wide to narrow between sets
20kg - 1x10 ... to avoid snapping bicep off bone with the pump from previous sets
---
Incline DB Bench
26kg per arm - 3x10

DB Lateral Raise
6kg per arm - 3x10
---

Bench 94kg 3x6 and various bodybuilding assistance.

BossArky · 21-01-2021 6:43am

Thursday Jan 21st: Squat day 6 of 12

Squat
20kg - 1x5
60kg - 1x5
**add belt**
100kg - 1x3
130kg - 1x7 ... top set. Handy.
---
45DBR
3x10

Ab Wheel
3x10
---

Squat 130kg x7. Quite handy. Kept it to just one workset.

Assistance was Ab Wheel & 45DRB 3x10.

Nice easy day.

BossArky · 24-01-2021 8:49am

Friday Jan 22nd: Bench day 6 of 12

VT (two positions)
1.5kg - 1x10 both positions
4kg - 1x10 both positions

Bench (paused, comp grip, ring finger on ring)
20kg - 1x5
60kg - 1x5
80kg - 1x3
90kg - 1x1
99kg - 3x5 ... worksets. Fine.

DB Lying Rev Fly
6kg - 3x10
---
Neck Training ... (+10kg on both 2nd & 3rd sets for first neck exercise)
Face Up Flexion - 3x10
Face Up Rotation - 3x10
Face Down Extension - 3x10
Face Down Rotation - 3x10

DB Curl
6kg per arm - 1x10
8kg per arm - 1x10
10kg per arm - 1x10

DB Standing Shoulder Press
6kg per arm - 1x10
8kg per arm - 1x10
10kg per arm - 1x10
---
Incline Push Ups (on bench)
3x10

Lateral Raise
6kg per arm - 3x10
---

Bench 99kg 3x5.

Got covid vaccine in the morning and was in the gym about 2 hours later. Could feel myself getting more ill as the sets progressed - as the vaccine got stuck into me. Ended up with a fever/headache/cough again which largely passed within 24 hours.

BossArky · 24-01-2021 8:52am

Saturday Jan 24th: Deadlift day 3 of 6

Deadlift
70kg - 1x5
**add belt**
120kg - 1x3
145kg - 1x8 ... worksets. Fine.
---
Barbell Row (medium grip)
80kg - 3x10 ... second and third set more like Pendlay Row style
---

Deadlift 145kg x8. Kept it to just one set as feeling a bit lethargic in general. Still got a bit of a cough.

Increase Barbell Row to 80kg 3x10 which is slightly too heavy for perfect form. So, after first set I went to more Pendlay Row style. Not sure if I'm kidding myself with that version cos most of the time the bar is resting on the ground taking the stress off your lats/grip. Also - it makes a lot of noise.

BossArky · 25-01-2021 9:54am

Monday Jan 25th: Squat day 7 of 12

Squat
20kg - 1x5
60kg - 1x5
**add belt**
100kg - 1x3
120kg - 1x1
140kg - 1x5 ... work set.
---
Ab Wheel
3x10

GHR
3x10
---

Squat 140kg - x5. Felt fine.

Sinuses still feeling a bit bunged up - can feel them as pressure builds in head on top set. Coughing almost gone.

BossArky · 26-01-2021 9:35am

Tuesday Jan 26th: Bench day 7 of 12

Bench (paused, comp grip, ring finger on ring)
20kg - 1x5
60kg - 1x5
80kg - 1x3
94kg - 1x1
104kg - 3x4 ... worksets. Meh. Sore lower left back made arching hard

Pull Ups
3x6
---
Neck Training ... (+10kg on both 2nd & 3rd sets for first neck exercise)
Face Up Flexion - 3x10
Face Up Rotation - 3x10
Face Down Extension - 3x10
Face Down Rotation - 3x10

DB Curl
6kg per arm - 1x10
8kg per arm - 1x10
10kg per arm - 1x10
---
Incline DB Bench
22kg per arm - 3x10

DB Lateral Raise
6kg per arm - 3x10
---

Benched 104kg 3x4. A tweaked lower left back from Squats yesterday made arching difficult and thus it felt heavier than 104kg. Got through it nonetheless.

Finished off with some light bodybuilding.

Still coughing two weeks later.

BossArky · 29-01-2021 10:28am

Friday Jan 29th: Bench day 8 of 12

VT (two positions)
1.5kg - 1x10 both positions
4kg - 1x10 both positions

Bench (paused, comp grip, ring finger on ring)
20kg - 1x5
60kg - 1x5
80kg - 1x3
95kg - 1x1
109kg - 3x3 ... worksets. Fine.

DB Lying Rev Fly
6kg - 3x10
---
Neck Training ... (+10kg on both 2nd & 3rd sets for first neck exercise)
Face Up Flexion - 3x10
Face Up Rotation - 3x10
Face Down Extension - 3x10
Face Down Rotation - 3x10

DB Curl
6kg per arm - 1x10
8kg per arm - 1x10
10kg per arm - 1x10

DB Standing Shoulder Press
6kg per arm - 1x10
8kg per arm - 1x10
10kg per arm - 1x10
---
Vulcan DB Curl
1.5kg per arm - 1x10
4kg per arm - 1x10
6kg per arm - 1x10

Lateral Raise
6kg per arm - 3x10
---
JM Blakey Front Delt Isolation
3 ascending sets of 10 reps up to 4kg per arm
---
JM Blakey Tricep Isolation
3 light grey band sets of 10 reps
---

Bench 109kg 3x3.

Weighing around 82.5kg so lost a bit of weight in recent weeks due to illness. Debating whether I scrap this cycle and do a couple months of eating/bodybuilding. Will think about it in coming days.

Lower left back sore from something. It felt bad a few hours after Squats on Monday - but don't remember injuring it during them. It may also be from violent coughing. Hence did Bench today and skipped Squats yesterday. Will see if I can combine Squats and Deads tomorrow to keep on track.

Saw some good JM Blakey delt and tricep tips on the EliteFTS youtube channel so tried those out.

BossArky · 31-01-2021 9:04am

Saturday Jan 31st: Deload

Lunges (static, outside in midst of walk)
10x5 per leg
---
45DBR
3x10

Band Row (heavy red)
3x10
---

Lower left back still a bit sore (SI joint?)... so skipped the Squats/Deads and did some deload stuff above. Those lunges give some good DOMS - as I type this the next day.

BossArky · 01-02-2021 11:16am

Monday Feb 1st: Squat deload / mess about

SSB
32kg - 1x5
42kg - 5x5 ... light stuff
---
Ab Wheel
3x10

GHR
3x10
---

Cut Squat cycle short after 8 of the planned 12 sessions. Went nice and light today on SSB to feel out lower left back. Got through the session fine and feeling good mentally that there is a Squat deload and back (left SI joint?) isn't sore.

Will probably keep Bench and Deadlift cycles going for the next two weeks and finish them off as planned with the final 4 & 2 sessions respectively.

Bought some protein online for the first time in about 5 years. Sipped on it as I trained.

BossArky · 02-02-2021 8:36am

Tuesday Feb 2nd: Bench day 9 of 12

Bench (paused, comp grip, ring finger on ring)
20kg - 1x5
60kg - 1x5
80kg - 1x3
90kg - 1x1
99kg - 3x6 ... worksets. Good.

Pull Ups
3x6
---
Neck Training ... (+10kg on both 2nd & 3rd sets for first neck exercise)
Face Up Flexion - 3x10
Face Up Rotation - 3x10
Face Down Extension - 3x10
Face Down Rotation - 3x10

Barbell Curl
20kg - 3x10
---
Incline DB Bench
22kg per arm - 3x10

DB Lateral Raise
6kg per arm - 3x10
---

Some good Benching: 99kg 3x6.

BossArky · 04-02-2021 6:13am

Thursday Feb 4th: Squat deload / mess about

SSB
47kg - 5x5 ... light stuff
---
Ab Wheel
3x10

GHR
3x10
---

Early morning Squat deload. Felt good.

BossArky · 07-02-2021 6:29am

Friday Feb 5th: Bench day 10 of 12

VT (two positions)
1.5kg - 1x10 both positions
4kg - 1x10 both positions

Bench (paused, comp grip, ring finger on ring)
20kg - 1x5
60kg - 1x5
80kg - 1x3
94kg - 1x1
104kg - 3x5 ... worksets. Fine.

DB Lying Rev Fly
6kg - 3x10
---
Neck Training ... (+10kg on both 2nd & 3rd sets for first neck exercise)
Face Up Flexion - 3x10
Face Up Rotation - 3x10
Face Down Extension - 3x10
Face Down Rotation - 3x10
Neck Flex device - a lot of sets of flexion, extension and rotation with bands and chains/weights.

DB Curl
6kg per arm - 1x10
8kg per arm - 1x10
10kg per arm - 1x10

DB Standing Shoulder Press
6kg per arm - 1x10
8kg per arm - 1x10
10kg per arm - 1x10
---
Lateral Raise
6kg per arm - 3x10
---

Bench 104kg 3x5.

My neck training device arrived (the "neck flex"). Quite good. Comes with a heavy duty band, plus chain. All sorts of D-rings to connect for front, back & lateral flexion & extension, as well as rotation. Won't write out all the stuff I did with it as was messing about feeling it out. Kept weights relatively modest to see how it feels the next day.

BossArky · 07-02-2021 6:31am

Saturday Feb 6th: Deadlift deload

Deadlift
60kg - 1x5
100kg - 3x5 ... deload.
---
Neck Extension (harness)
+5kg - 3x10 ... easing into this movement with harness
---

Quick deload Deadlift & harness neck extensions.

Writing this the next day and neck feels fine. Just easing into it. Just got that feeling where your body mildly realizes, and likes, that some dormant muscles got used. No serious DOMS, etc, which is good. Will gradually increase weights in coming weeks & months.

BossArky · 08-02-2021 6:38am

Monday Feb 8th: Squat deload / mess about

SSB
52kg - 5x5 ... light stuff
---
Ab Wheel
3x10

GHR
3x10
---
Neck Flex
Curl: +6kg - 3x10
Extension: +6kg - 3x10
---

Early morning SSB with Abs & GHR. Finished off with some light neck. Building it up.

BossArky · 09-02-2021 6:46am

Tuesday Feb 9th: Bench day 11 of 12

Bench (paused, comp grip, ring finger on ring)
20kg - 1x5
60kg - 1x5
80kg - 1x3
95kg - 1x1
109kg - 2x4f ... worksets. Failed on 2nd set 4th rep so dropped down on neck set.
100kg - 1x4 ... back off

Pull Ups
3x6
---
Neck Training ... (+10kg on both 2nd & 3rd sets for first neck exercise)
Face Up Flexion - 3x10
Face Up Rotation - 3x10
Face Down Extension - 3x10
Face Down Rotation - 3x10
Neck Flex Curl: +7kg - 3x10
Neck Flex Extension: +7kg - 3x10
Neck Flex Rotation (light black band) per side: 3x10
Neck Flex Curl (light black band): 3x10
Neck Flex Extension (light black band): 3x10
Neck Flex Lateral (light black band) per side: 3x10
---
Barbell Curl
20kg - 3x10
---
Incline DB Bench
22kg per arm - 3x10

DB Lateral Raise
6kg per arm - 3x10
---

Bench is suffering from loads of walking, not eating enough and the drop in volume from 6 to 3 sets. Looking forward to getting back to higher volume at more moderate weights to build muscle on a surplus. I like my daily walks (typically morning and evening which usually add up to 10k+ steps) but they are definitely eating into my calories and I need to out eat them.

Plan was to Bench 109kg 3x4, but failed on final rep of 2nd set so dropped back to a final (i.e. third) set on 100kg x4.

Spent a good 40 mins or so at the end of the workout playing around with the neck training with chains, weights and bands. Enjoyable. Need to figure out where to put certain neck movements on certain days so it fits in seamlessly and doesn't prolong workouts.

Note to self: I don't like pull-ups (palms away). Feels slightly weird on shoulders. Not sure it is worth doing them going forwards. Should change to parallel or palms to face grip.

BossArky · 11-02-2021 10:14am

Thursday Feb 11th: Squat deload / mess about

SSB
57kg - 5x5 ... light stuff
---
Ab Wheel
3x10

GHR
3x10
---
Neck Flex
Curl: +8kg - 3x10
Extension: +8kg - 3x10
---

Morning Squats, GHR & Abs.

Finished off with neck, adding 1kg per session, then usual walk.

BossArky · 14-02-2021 6:20am

Friday Feb 12th: Bench day 12 of 12

VT (two positions)
1.5kg - 1x10 both positions
4kg - 1x10 both positions

Bench (paused, comp grip, ring finger on ring)
20kg - 1x5
60kg - 1x5
80kg - 1x3
90kg - 1x1
100kg - 1x1
114kg - 1x3 ... workset. Final rep took about 5 secs. Got it :pac:
20kg - 1x45 ... was planning 100. Revised it down to 50 when the burn kicked in at rep 25. Then miscounted and racked at 45. Felt it all in the triceps at the end. A good finisher to include more often for tricep burnout
6kg per arm - 1x45 ... because the DBs were lying there

DB Lying Rev Fly
6kg - 3x10
---
Neck Training ... (+10kg on both 2nd & 3rd sets for first neck exercise)
Face Up Flexion - 3x10
Face Up Rotation - 3x10
Face Down Extension - 3x10
Face Down Rotation - 3x10
Neck Flex Curl: +9kg - 3x10
Neck Flex Extension: +9kg - 3x10
---

DB Curl
6kg per arm - 1x10
8kg per arm - 1x10
10kg per arm - 1x10

DB Standing Shoulder Press
6kg per arm - 1x10
8kg per arm - 1x10
10kg per arm - 1x10
---

Bench 114kg x3 which was exactly the correct weight to finish the cycle on. Last rep took about 5 secs.

Finished off with a few burn out high rep sets on the bar and light DBs.

BossArky · 14-02-2021 6:24am

Saturday Feb 13th: Deadlift deload

Deadlift (paused)
60kg - 1x5 ... fat gripz
70kg - 1x5 ... fat gripz
80kg - 1x5 ... normal double overhand from here down
90kg - 1x5
100kg - 1x5
---
Neck Training ... (+10kg on both 2nd & 3rd sets for first neck exercise)
Neck Flex Curl: +10kg - 3x10
Neck Flex Extension: +10kg - 3x10
---
Military Press
20kg - 3x10

Face Pull (light grey band & rope handle)
3x10
---

Messing about with paused Deads ahead of next week cycle starting properly. Felt good.

Worked up initially with fat gripz until grip failed on 80kg.. then back to standard double overhand which made bar feel like a tweak up to 100kg. Never tried paused Deads before.

Forearms burning as I type this the next day.

BossArky · 16-02-2021 7:41am

Monday Feb 15th: Squat day 1 of ?

SSB
60kg - 5x5 ... light stuff

Deadlift (Fat Gripz)
60kg - 3x5

Ab Wheel
3x10

GHR
3x10

DB Shrug (alternating)
1kg per arm - 1x10
4kg per arm - 1x10
6kg per arm - 1x10
---
Neck Flex
Curl: +10kg - 3x10
Extension: +10kg - 3x10
---

SSBs and light assistance on first day of new cycle.

Going to take a different approach & feel this cycle out as I progress in a repeatable three day format (Squat & Deadlift, Bench & Shoulders, Off). Aim is to stay in a calorie surplus and build muscle. Start light and see how much I can build up the Big 3 before reset.

BossArky · 19-02-2021 1:44pm

Tuesday Feb 16th: Bench day 1 of ?

Bench (paused, comp grip, ring finger on ring)
20kg - 1x5
60kg - 5x5 ... light deload to start the cycle

Band Row (heavy red)
3x10

Neck Training ... (+10kg on both 2nd & 3rd sets for first neck exercise)
Face Up Flexion - 3x10
Face Up Rotation - 3x10
Face Down Extension - 3x10
Face Down Rotation - 3x10
Neck Flex Rotation (light black band) per side: 3x10

DB Lateral Raise
6kg per arm - 3x10
---
Military Press
20kg - 3x10

Chin Up (parallel grip)
3x8
---
Barbell Curl
20kg - 3x10
---

Bench day 1 of a new cycle. Going to mix things up and focus on building muscle on a calorie surplus. Focusing hard on getting in excess calories.

Want to get back to getting in and out of the gym within 1 hr max.

BossArky · 19-02-2021 1:47pm

Thursday Feb 18th: Squat day 2 of ?

SSB
65kg - 5x5 ... light stuff

Deadlift (Fat Gripz)
65kg - 3x5

Ab Wheel
3x10

GHR
3x10

DB Shrug (alternating)
1kg per arm - 1x10
4kg per arm - 1x10
6kg per arm - 1x10
---
Neck Flex
Curl: +12kg - 3x10
Extension: +12kg - 3x10
---

Early days in this block. Just light stuff but getting it done to lay the deload foundations for weeks to come.

BossArky · 19-02-2021 1:52pm

Friday Feb 19th: Bench day 2 of ?

Bench (paused, comp grip, ring finger on ring)
20kg - 1x5
65kg - 5x5 ... light stuff
20kg - 1x5 ... from here down was with BenchBlokz 2 board (i.e. partial ROM)
60kg - 1x5
80kg - 1x5
100kg - 1x5

Band Row (heavy red)
3x10

Neck Training ... (+10kg on both 2nd & 3rd sets for first neck exercise)
Face Up Flexion - 3x10
Face Up Rotation - 3x10
Face Down Extension - 3x10
Face Down Rotation - 3x10
Neck Flex Rotation (light black band) per side: 3x10

DB Lateral Raise
6kg per arm - 3x10
---
Military Press
21kg - 3x10

Chin Up (parallel grip)
9, 8, 8
---
Barbell Curl
21kg - 3x10
---

Another light deload type day building up on Bench.

Tried out my newly arrived BenchBlokz at the end of worksets & got up to 100kg x5. Felt good to start from a different position a few inches off chest.

Return of the King

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