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Return of the King

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    #3722
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,484 Mod ✭✭✭✭BossArky


    Monday Nov 16th: Bench day 11 of 12

    Bench (paused, comp grip, ring finger on ring)
    20kg - 1x5
    60kg - 1x5
    80kg - 1x3
    95kg - 1x1
    105kg - 6x4 ... worksets. Good

    Band Row (heavy red)
    6x10
    ---
    Neck Training ... no added weight
    Face Up Flexion - 3x10
    Face Up Rotation - 3x10
    Face Down Extension - 3x10
    Face Down Rotation - 3x10
    ---
    DB Curl
    6kg per arm - 3x10 ... light for bloodflow

    DB Press Standing
    6kg per arm - 3x10 ... light for bloodflow
    ---

    Benched 105kg 6x4. Got through it fine. Should be well able to complete this cycle next session.


  • Options
    #3723
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,484 Mod ✭✭✭✭BossArky


    Tuesday November 17th: Squat day 11 of 12

    Squat
    20kg - 1x5
    60kg - 1x5
    **add belt**
    100kg 1x3
    120kg - 1x1
    135kg - 1x5... workset. Fine.
    ---
    GHR
    3x10

    Ab Wheel
    3x10
    ---

    Squat 135kg x5 on the 2nd last day of this cycle.

    Knee is 98% recovered. Good. Just leaving that 2% there so I can say 100% when I finish the cycle fully in a few days.


  • Options
    #3724
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,484 Mod ✭✭✭✭BossArky


    Thursday Nov 19th: Bench day 12 of 12

    Bench (paused, comp grip, ring finger on ring)
    20kg - 1x5
    60kg - 1x5
    80kg - 1x3
    90kg - 1x2
    100kg - 1x1
    110kg - 5x3 ... worksets. Failed final rep of 5th set so skipped 6th set

    Band Row (heavy red)
    6x10
    ---
    Neck Training ... no added weight
    Face Up Flexion - 3x10
    Face Up Rotation - 3x10
    Face Down Extension - 3x10
    Face Down Rotation - 3x10
    ---
    DB Curl
    6kg per arm - 3x10 ... light for bloodflow

    DB Press Standing
    6kg per arm - 3x10 ... light for bloodflow
    ---

    Benched 110kg 5x3 failing final rep of 5th set. Called it quits there and skipped final 6th set. Quite impressive performance considering my head was pounding and I didn't sleep last night. Sometimes you just gotta keep going :)


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    #3725
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,484 Mod ✭✭✭✭BossArky


    Saturday November 22nd: Squat day 12 of 12 & Deadlift day 6 of 6

    Squat
    20kg - 1x5
    60kg - 1x5
    **add belt**
    100kg - 1x3
    125kg - 1x1
    145kg - 1x3 ... top set. Fine.
    ---
    Deadlift
    70kg - 1x5
    **add belt**
    120kg - 1x3
    145kg - 1x1
    165kg - 1x3 ... workset. Fine.
    ---
    Ab Wheel
    3x10

    GHR
    3x10
    ---

    Finished off both Squat and Deadlift cycles with 145kg x3 and 165kg respectively.

    Didn't sleep at all coming into this session. Did this at 7am fuled by banana and caffeine. Laster than day I slept for 14 hours straight.... which was nice 'cos was almost hallucinating with tiredness.

    Got it done. *tick* :)


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    #3726
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,484 Mod ✭✭✭✭BossArky


    Tuesday November 24th: Squat day 1 of 12

    Squat
    20kg - 1x5
    60kg - 1x5
    **add belt**
    90kg - 1x3
    110kg - 1x9 ... top set. Easy as it should be.
    ---
    SSB
    72kg - 2x10 ... fine
    ---
    Ab Wheel
    3x10

    GHR
    3x10
    ---

    Was a toss up between having a deload week or starting a new cycle.

    Opted for new cycle as it'll basically bring me to year end over the next 6 weeks

    One top set of Squats with 110kg x9 followed by two SSB assistance sets. GHR and Ab assistance too.


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    #3727
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,484 Mod ✭✭✭✭BossArky


    Wednesday Nov 25th: Bench day 1 of 12

    Bench (paused, comp grip, ring finger on ring)
    20kg - 1x5
    60kg - 1x5
    87kg - 3x6 ... worksets, easy

    Band Row (heavy red)
    3x10
    ---
    DB Bench
    26kg per arm - 3x10

    Neck Training ... no added weight
    Face Up Flexion - 3x10
    Face Up Rotation - 3x10
    Face Down Extension - 3x10
    Face Down Rotation - 3x10
    ---
    DB Curl
    6kg per arm - 3x10 ... light stuff for the pump

    DB Press Standing
    6kg per arm - 3x10 ... light stuff for the pump
    ---

    Mixed things up today at the start of a new Bench program. Cutting the worksets from 6 to 3, but including 3 DB Press sets instead.


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    #3728
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,484 Mod ✭✭✭✭BossArky


    Friday November 27th: Squat day 2 of 12

    Squat
    20kg - 1x5
    60kg - 1x5
    **add belt**
    100kg - 1x3
    120kg - 1x7 ... top set. Alright.
    ---
    SSB
    72kg - 2x10
    ---
    Ab Wheel
    3x10

    45DBR
    3x10
    ---

    Was planning to combine Squats and Deads today - but feeling tired from a late night so just Squat 120kg x7 with two SSB back off sets on 72kg 2x10. 45DBR and Ab Wheel assistance.

    A few days ago after my Squats I decided to do a 20km cycle into the desert. Probably not the best for recovery but nice for a change.


  • Options
    #3729
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,484 Mod ✭✭✭✭BossArky


    Saturday Nov 29th: Bench day 2 of 12

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

    Band Row (heavy red)
    3x10
    ---
    DB Bench
    28kg per arm - 3x10

    Neck Training ... (+0.5kg, +1kg on 2nd & 3rd sets)
    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 92kg 3x5 with three sets of DB Press assistance.

    Added weight to neck training with fractional plates.


  • Options
    #3730
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,484 Mod ✭✭✭✭BossArky


    Sunday November 29th: Deadlift day 1 of 6

    Deadlift
    70kg - 1x5
    **add belt**
    120kg - 3x8 ... workset. Fine.
    ---

    Some quick Deadlifts 120kg 3x8 to start this cycle.


  • Options
    #3731
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,484 Mod ✭✭✭✭BossArky


    Monday Nov 30th: Bench day 3 of 12

    Bench (paused, comp grip, ring finger on ring)
    20kg - 1x5
    60kg - 1x5
    80kg - 1x3
    90kg - 1x1
    97kg - 3x4 ... worksets, easy

    Band Row (heavy red)
    3x10
    ---
    DB Bench
    30kg per arm - 3x10

    Neck Training ... (+0.5kg, +1kg on 2nd & 3rd sets)
    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
    ---

    Some easy morning Bench: 97kg 3x4.


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    #3732
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,484 Mod ✭✭✭✭BossArky


    Tuesday December 1st: Squat day 3 of 12

    Squat
    20kg - 1x5
    60kg - 1x5
    **add belt**
    100kg - 1x3
    130kg - 1x5 ... top set. Fine.
    ---
    SSB
    72kg - 2x10
    ---
    Ab Wheel
    3x10

    GHR
    3x10
    ---

    Squat 130kg x5 with back off SSB sets on 72kg 2x10.


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    #3733
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,484 Mod ✭✭✭✭BossArky


    Thursday December 3rd: Squat day 4 of 12

    Squat
    20kg - 1x5
    60kg - 1x5
    **add belt**
    100kg - 1x3
    120kg - 1x1
    140kg - 1x3 ... top set. Good.
    ---
    SSB
    72kg - 2x10
    ---
    Ab Wheel
    3x10

    GHR
    3x10
    ---

    Squat 140kg x3 and then again back off SSB sets on 72kg 2x10.

    Past week or two was a bit jumbled training-wise in terms of order of days vs. my typical schedule. With todays session I'm back on my usual routine. Will stick with it as its the best I've found in terms of manageable workload with 5 manageable sessions per week (2 Squat, 2 Bench & 1 Deadlift) and an order of SQ/BP/OFF/SQ/BP/DL/OFF.


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    #3734
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,484 Mod ✭✭✭✭BossArky


    Friday Dec 4th: Bench day 4 of 12

    Bench (paused, comp grip, ring finger on ring)
    20kg - 1x5
    60kg - 1x5
    80kg - 1x3
    92kg - 1x3 ... whoops was day dreaming and did too many here - should have been like 1
    102kg - 3x3 ... worksets, easy

    Band Row (heavy red)
    3x10
    ---
    DB Bench
    30kg per arm - 3x10

    Neck Training ... (+2.5kg on both 2nd & 3rd sets)
    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
    ---

    Some easy Bench: 102kg 3x3. Felt like nothing. Was doing it in the dark. Just turned on the light to check the safetys were on the right setting. So relaxing when it is that dark. Man becomes one with barbell :pac:


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    #3735
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,484 Mod ✭✭✭✭BossArky


    Saturday December 5th: Deadlift day 2 of 6

    Deadlift
    60kg - 1x5
    100kg - 1x3
    **add belt**
    130kg - 3x8 ... worksets. Fine.
    ---

    Deadlift 130kg 3x8. Felt good.


  • Options
    #3736
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,484 Mod ✭✭✭✭BossArky


    Monday December 7th: Squat day 5 of 12

    Squat
    20kg - 1x5
    60kg - 1x5
    **add belt**
    100kg - 1x3
    120kg - 2x9 ... top sets. Good
    60kg - 1x10
    ---
    Ab Wheel
    3x10

    GHR
    3x10
    ---

    Squat 120kg 2x9 with a back off set of 60kg 1x10.

    Edit - checking back I noticed I overshot the target on this day. Should have done 115kg 2x9 not 120kg. Oh well, it was easy anyway.


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    #3737
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,484 Mod ✭✭✭✭BossArky


    Tuesday Dec 8th: Bench day 5 of 12

    Bench (paused, comp grip, ring finger on ring)
    20kg - 1x5
    60kg - 1x5
    80kg - 1x3
    92kg - 3x6 ... worksets, easy

    Band Row (heavy red)
    3x10
    ---
    DB Bench
    30kg per arm - 3x10

    Neck Training ... (+2.5kg 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
    ---

    Quick morning Bench 92kg 3x6 with assistance.


  • Options
    #3738
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,484 Mod ✭✭✭✭BossArky


    Thursday December 10th: Squat day 6 of 12

    Squat
    20kg - 1x5
    60kg - 1x5
    **add belt**
    100kg - 1x3
    125kg - 2x7 ... top set. Alright.
    60kg - 1x10
    ---
    Ab Wheel
    3x10

    45DBR
    3x10
    ---

    Squat 125kg 2x7 with a back off set on 60kg x10. Feeling a bit trashed from the previous Squat session a few days ago. Need more sleep.


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    #3739
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,484 Mod ✭✭✭✭BossArky


    Friday Dec 11th: Bench day 6 of 12

    Bench (paused, comp grip, ring finger on ring)
    20kg - 1x5
    60kg - 1x5
    80kg - 1x3
    90kg - 1x1
    97kg - 3x5 ... worksets, quite easy

    Band Row (heavy red)
    3x10
    ---
    DB Bench
    30kg per arm - 3x10

    Neck Training ... (+2.5kg 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
    ---
    Overhead Press (single arm, barbell from Squat rack)
    bar - 3x5
    +2.5kg - 1x5
    +5kg - 1x5
    ---

    Bench 97kg 3x5 easily.

    The usual assistance... then single arm barbell overhead press. Did this standing on one side of the rack as if loading/unloading. Pressed one side of bar overhead whilst the other side was in rack. Set it up so bar didn't slide around. Good for variety.


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    #3740
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,484 Mod ✭✭✭✭BossArky


    Saturday December 12th: Deadlift day 3 of 6

    Deadlift
    60kg - 1x5
    100kg - 1x3
    **add belt**
    140kg - 3x8 ... worksets. Fine.
    ---

    Deadlift 140kg 3x8. Hit the sweet spot. Felt totally on point.


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    #3741
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,484 Mod ✭✭✭✭BossArky


    Monday December 14th: Squat day 7 of 12

    Squat
    20kg - 1x5
    60kg - 1x5
    **add belt**
    100kg - 1x3
    120kg - 1x1
    135kg - 2x5 ... top sets. Fine.
    60kg - 1x10
    ---
    Ab Wheel
    3x10

    45DBR
    3x10
    ---

    Squat 135kg 2x5 with back off on 60kg 1x10.

    Assistance was the usual Ab Wheel 3x10 and this time 45 Degree Back Raise 3x10 (vs GHR).


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    #3742
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,484 Mod ✭✭✭✭BossArky


    Tuesday Dec 15th: Bench day 7 of 12

    Bench (paused, comp grip, ring finger on ring)
    20kg - 1x5
    60kg - 1x5
    80kg - 1x3
    92kg - 1x1
    102kg - 3x4 ... worksets, easy

    Band Row (heavy red)
    3x10
    ---
    DB Bench
    30kg per arm - 3x10

    Neck Training ... (+2.5kg 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 102kg 3x4 handy enough with upper assistance.


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    #3743
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,484 Mod ✭✭✭✭BossArky


    Thursday December 17th: Squat day 8 of 12

    Squat
    20kg - 1x5
    60kg - 1x5
    **add belt**
    100kg 1x3
    125kg - 1x1
    145kg - 2x3 ... worksets. Fine.
    60kg - 1x10
    ---
    GHR
    3x10

    Ab Wheel
    3x10
    ---

    Squat 145kg 2x3 then drop set 60kg x10.


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    #3744
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,484 Mod ✭✭✭✭BossArky


    Friday Dec 18th: Bench day 8 of 12

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

    Band Row (heavy red)
    3x10
    ---
    DB Bench
    30kg per arm - 3x10

    Neck Training ... (+3.5kg 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 107kg 3x3. Handy enough.


  • Options
    #3745
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,484 Mod ✭✭✭✭BossArky


    Saturday December 19th: Deadlift day 4 of 6

    Deadlift
    70kg - 1x5
    **add belt**
    120kg - 1x3
    150kg - 3x6 ... worksets. Fine.
    ---

    Deadlift 150kg 3x6.


  • Options
    #3746
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,484 Mod ✭✭✭✭BossArky


    Monday December 21th: Squat day 9 of 12

    Squat
    20kg - 1x5
    60kg - 1x5
    **add belt**
    100kg - 1x3
    120kg - 3x9 ... top sets. Fine.
    ---
    Ab Wheel
    3x5

    45DBR
    3x5
    ---

    Squat 120kg 3x9. Took my time between sets - about 15+ mins each and was more or less fully recovered for the subsequent ones. First time doing three sets across this cycle (vs dropping off to an accessory on either the 2nd or 3rd set).


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    #3747
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,484 Mod ✭✭✭✭BossArky


    Tuesday Dec 22nd: Bench day 9 of 12

    Bench (paused, comp grip, ring finger on ring)
    20kg - 1x5
    60kg - 1x5
    80kg - 1x3
    90kg - 1x1
    97kg - 3x6 ... worksets, fine

    Band Row (heavy red)
    3x10
    ---
    DB Bench
    22kg 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 97kg 3x6 easily.

    Reduced DB assistance slightly as into final 4 Bench sessions over coming 2 weeks and the focus is on the main lift.


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    #3748
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,484 Mod ✭✭✭✭BossArky


    Thursday December 24th: Squat day 10 of 12

    Squat
    20kg - 1x5
    60kg - 1x5
    **add belt**
    100kg 1x3
    130kg - 3x7 ... worksets. Fine.
    ---
    45DBR
    3x10

    Ab Wheel
    3x10
    ---

    Squat 130kg 3x7 alright.


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    #3749
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,484 Mod ✭✭✭✭BossArky


    Friday Dec 25th: Bench day 10 of 12

    Bench (paused, comp grip, ring finger on ring)
    20kg - 1x5
    60kg - 1x5
    82kg - 1x3
    92kg - 1x1
    102kg - 3x5 ... 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 102kg 3x5 on Xmas Day.


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    #3750
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,484 Mod ✭✭✭✭BossArky


    Saturday December 26th: Deadlift day 5 of 6

    Deadlift
    70kg - 1x5
    **add belt**
    120kg - 1x3
    140kg - 1x1
    160kg - 3x5 ... worksets. Fine.
    ---

    Deadlift 160kg 3x5 handy enough.


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    #3751
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,484 Mod ✭✭✭✭BossArky


    Monday December 28th: Squat day 11 of 12

    Squat
    20kg - 1x5
    60kg - 1x5
    **add belt**
    100kg - 1x3
    120kg - 1x1
    140kg - 3x5 ... worksets. Fine.
    ---
    45DBR
    3x5

    Ab Wheel
    3x5
    ---

    Squat 140kg 3x5 pretty handy which was nice. Then, some very light low volume assistance: 3x5 on both 45DBR and Ab Wheel.

    Peaking to perfection ahead of final Squat day coming up on NYE. Famous last words?


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