Monarchking Posted April 19, 2016 Author Report Share Posted April 19, 2016 Warm up Shoulder mobility StrengthBench/AMRAP/all reps paused105x7 115x2 (joker) Assistance Bench/feet up 5x10 @ 65kg Accessory Pull ups 4x10 Face pulls 50 Cool downProtein shake/shower Rushed a little bit, was on a schedule.....shit groove, shit tightness. I need to restructure my schedule (although am a bit over the shop from sickness), I dont like benching after squatting, sore quads n shit, move a little average, think I'd rather stand and press than arch. Quote Link to comment Share on other sites More sharing options...
BeastBuilder Posted April 19, 2016 Report Share Posted April 19, 2016 Just now, MK said: Epic Sanctioned meet with novices allowed? whatst the deal, I'm an aussie GPC member, does that entitle me to Nz events? my brother said he's keen also could potentially recruit 3-4 other novice lifters. Novices definitely welcome for that one bro. Don't quote me on it as I have nothing to do with running of GPCNZ but judging from few Oz lifters coming over for Nats you should be sweet to lift as a lifter at the Push/Pull and novices are able to lift anyway. I'm unsure if they'll have calibrated plates etc there so might not be able to set records but should still be a good meet Monarchking 1 Quote Link to comment Share on other sites More sharing options...
Monarchking Posted April 21, 2016 Author Report Share Posted April 21, 2016 Warm up Agile 8 StrengthDeadlift/top set /belt165x12 Assistance Rack pull/upto 245x5 Deficit deadlift/bands around ankles/constant tension 5x10 @ 115kg Accessory Pull through 3x20 Cool downGlute stretches back started to flare up mid day at work what sucked, all I wanted was a foam roller... hips tight. average session, rack pulled just because I thought it would be fun, pretty gay really, grip was failing. Tops set felt average, again back flare pre workout never helps, 170x20 is the high rep number to beat. I have to add extra stretching sessions, the squat and deadlift reps pull me out of wack. Quote Link to comment Share on other sites More sharing options...
maccaz Posted April 21, 2016 Report Share Posted April 21, 2016 use a leg of lamb to roll bro lol on the butcher floor Monarchking 1 Quote Link to comment Share on other sites More sharing options...
Monarchking Posted April 22, 2016 Author Report Share Posted April 22, 2016 Warm up Shoulder mobility StrengthPress/standing/AMRAP/rest pause/belt55x17 Assistance Floor press/comp grip 60x10 80x10 90x10Accessory Dips 5x10 @ 10kg JM press 2x10 @ 65kg Push downs 125reps Straight arm pull downs 4x10-20 Cool down Beef stew/mash spud Meh, didn't feel amazing, a little over the place, shoulder played up a little on dips, so moved on. Wanted 10x10 but thought no point. Rest paused on the top set after about 14 or so reps. Floor press felt average. Think I'm stronger just that little bit closer in with the bench/floor press, maybe not stronger, but better bar path slightly just need to keep practicing. :) Back feels good today, amazing what a few good sets of deads and stretching can do :) Quote Link to comment Share on other sites More sharing options...
Monarchking Posted April 24, 2016 Author Report Share Posted April 24, 2016 Warm up Hip mobility StrengthSquat/top set/belt/sleeves130x10 Assistance Squat/naked 5x10 @ 90kg Accessory Front squat 3x10 @ 60kg Pull through/bands 100 Cool downBack stretches Average. Squats by far the hardest to "groove". Had a good sleep, possibly over slept :| average nutrition today so far. This is all my fault. In general, training has been average over the last few weeks, but so has a few other things in life. Just trying to keep things simple. Stay above my required reps, on good days push for a PR or a few extras, get some light volume in as assistance, and add in accessory to target some other little bits. Anzac tomorrow. Back in the day Nz sacrificed 10% of it's entire population to the military, that's you and I, young guns in our 20-30s. Something to think about. Quote Link to comment Share on other sites More sharing options...
Monarchking Posted April 25, 2016 Author Report Share Posted April 25, 2016 Warm up Hip mobility/shoulder mobility/yard work/cleaned gym StrengthBench/AMRAP/all reps paused95x10 Joker/all reps paused 110x2 120x2 Assistance Bench/feet up/45sec rest 5x10 @ 65kg Accessory Pull ups 5x5 30 sec rest Dips 3x10-20 30 sec rest Assisted pull-ups 3x10 30sec rest Inverted row 3x15 30 sec rest Face pulls 100 Cool downNothing Quote Link to comment Share on other sites More sharing options...
Monarchking Posted April 26, 2016 Author Report Share Posted April 26, 2016 Warm up Hip mobility StrengthDeadlift/top set/joker/belt 175x5 195x2 207.5x2 Assistance Deficit deadlift/bands around ankles 5x10 @ 135kg Accessory Pull through 5x20 Cool downGlute action Had to skip rest day due to some life restructure. 175 Felt average, so decided to do a couple of joker sets since I didn't push the top set. Moved 5x10 sets up to 70% of training max. landed a couple of dumbell handles and a land one attachment so that's going to help. Quote Link to comment Share on other sites More sharing options...
Monarchking Posted April 28, 2016 Author Report Share Posted April 28, 2016 Warm up Shoulder mobility StrengthOHP/standing /required reps/joker/belt 60x3 70x2 77x1 82.5x1 PB (elbow sleeves) Floor press/upto/all reps paused 102x5 Assistance Floor press 5x10 @ 65kg Accessory T bar row 15, 15, 13, 6 Pull ups 5, 5, 5 (5second hang) Face pull 100 Signed upto a bench comp in 2 weeks. If I compete in this, I can use the 2 comps I've done this year for capo (DL and bench) and compete in a push/pull in Sydney in august some time, and that's something I'm really keen to get fired up for and train hard towards. Also an excuse to go to Sydney, I've never been and apparently I'd hate it.. Still want to do a novice 3 lift in sep/oct. life time PB on the OHP lol. So close to a bw OHP ...yawn Quote Link to comment Share on other sites More sharing options...
maccaz Posted April 28, 2016 Report Share Posted April 28, 2016 1 hour ago, MK said: Warm up Shoulder mobility StrengthOHP/standing /required reps/joker/belt 60x3 70x2 77x1 82.5x1 PB (elbow sleeves) Floor press/upto/all reps paused 102x5 Assistance Floor press 5x10 @ 65kg Accessory T bar row 15, 15, 13, 6 Pull ups 5, 5, 5 (5second hang) Face pull 100 Signed upto a bench comp in 2 weeks. If I compete in this, I can use the 2 comps I've done this year for capo (DL and bench) and compete in a push/pull in Sydney in august some time, and that's something I'm really keen to get fired up for and train hard towards. Also an excuse to go to Sydney, I've never been and apparently I'd hate it.. Still want to do a novice 3 lift in sep/oct. life time PB on the OHP lol. So close to a bw OHP ...yawn strong ohp bro, i doubt i could do that. also stop these novice comps haha you're more than good enough to compete in the real thing, no need to go smash real novices hopes and dreams by beating them Quote Link to comment Share on other sites More sharing options...
Monarchking Posted April 28, 2016 Author Report Share Posted April 28, 2016 10 hours ago, maccaz said: strong ohp bro, i doubt i could do that. also stop these novice comps haha you're more than good enough to compete in the real thing, no need to go smash real novices hopes and dreams by beating them haha they are sanctioned. I've only done the one novice comp that we did. but I will do a novice 3 lift before a sanctioned 3lift, it's just the way I'm wired Quote Link to comment Share on other sites More sharing options...
maccaz Posted April 28, 2016 Report Share Posted April 28, 2016 1 minute ago, MK said: haha they are sanctioned. I've only done the one novice comp that we did. but I will do a novice 3 lift before a sanctioned 3lift, it's just the way I'm wired All good bro just playing. Where is this bench comp ? Il try come watch Monarchking 1 Quote Link to comment Share on other sites More sharing options...
Monarchking Posted April 28, 2016 Author Report Share Posted April 28, 2016 2 minutes ago, maccaz said: All good bro just playing. Where is this bench comp ? Il try come watch I'll roll with the big boys one day soon! Quote Link to comment Share on other sites More sharing options...
Monarchking Posted April 29, 2016 Author Report Share Posted April 29, 2016 Warm up Hip mobility StrengthSquat/required reps/sleeves/beltless/joker 140x3 155x2 170x1 (belt) Assistance Squat/naked 3x10 @ 105kg Accessory Abs 50 Band pull through 100 Cool down Glute stretches Trained 7/9 days. 170 felt heavier than it should. Cut assistance short. I work 10hours every Saturday, and I don't want to go. Otago champs tomorrow. I bet Steve breaks the u93 NZPF Otago squat record.(if he doesn't, he will this Callander year) Old training partner and good mate, he's squatted 230s and 240s this year in the gym. Good to see him back on the platform. Some back issues heading in tho. All he does is squat, squat, squat and foam roll...mental issues... Good luck Quote Link to comment Share on other sites More sharing options...
Bigken1985 Posted April 30, 2016 Report Share Posted April 30, 2016 23 hours ago, MK said: Warm up Hip mobility StrengthSquat/required reps/sleeves/beltless/joker 140x3 155x2 170x1 (belt) Assistance Squat/naked 3x10 @ 105kg Accessory Abs 50 Band pull through 100 Cool down Glute stretches Trained 7/9 days. 170 felt heavier than it should. Cut assistance short. I work 10hours every Saturday, and I don't want to go. Otago champs tomorrow. I bet Steve breaks the u93 NZPF Otago squat record.(if he doesn't, he will this Callander year) Old training partner and good mate, he's squatted 230s and 240s this year in the gym. Good to see him back on the platform. Some back issues heading in tho. All he does is squat, squat, squat and foam roll...mental issues... Good luck Let me know how Steve gets on bro, i might see it on fb. He came up and trained bench a few weeks ago, nice guy. I should be in the same class as him at nationals in chch. though he will smoke me with that squat i think Monarchking 1 Quote Link to comment Share on other sites More sharing options...
Monarchking Posted April 30, 2016 Author Report Share Posted April 30, 2016 1 hour ago, Bigken1985 said: Let me know how Steve gets on bro, i might see it on fb. He came up and trained bench a few weeks ago, nice guy. I should be in the same class as him at nationals in chch. though he will smoke me with that squat i think 570 227.5/115/227.5 3rd attempt bench fail 127.5 91.2kg Quote Link to comment Share on other sites More sharing options...
Monarchking Posted April 30, 2016 Author Report Share Posted April 30, 2016 @Bigken1985 Some junior got 650....it's always the juniors or the masters killing it haha! Quote Link to comment Share on other sites More sharing options...
Bigken1985 Posted April 30, 2016 Report Share Posted April 30, 2016 14 minutes ago, MK said: @Bigken1985 Some junior got 650....it's always the juniors or the masters killing it haha! I know man was the same at Canterburys Quote Link to comment Share on other sites More sharing options...
Monarchking Posted May 1, 2016 Author Report Share Posted May 1, 2016 Things are on hold for now. I need to bench some "heavy" stuff and get some frequency in for the comp. I just need to qualify so I can natty push/pull. Not really prepared considering I've been benching 65 for sets of 10 lol. But hey, you're either strong or not. Bench worked upto a to a single at 125. What was pretty heavy, lacking a bit of speed, solid pause though. Then 130x2 in the blue slanger and then 110x3x3x3 I'll get 2 more bench sessions in this week with weights around 110-115 for doubles maybe 10-12 sets total making sure bar speed is there. then the following week work upto around 122 for a solid single, a few more 110s then 3 days rest. 135 would be a 2.5 comp PB, but I'm not there physically or mentally there. 130 3rd attempt would probably see me tapped out. I wasn't planning on this, but meh. Weighed in 84.5 after breakfast and a shit, 86-87 is more my style Quote Link to comment Share on other sites More sharing options...
Monarchking Posted May 3, 2016 Author Report Share Posted May 3, 2016 YESTERDAY worked upto a 220x1 deadlift. Was heavy. Then 5x5 with 140 limited rest. broke in the dumbel handles wirh 67x15 Kroc rows and also set a video challenge with my mates back home. Basicly it's a Kroc row challenge, min of 12 reps. I opend with 67x15. Today they replied, Cam 73x16 and Jimmy 73x18. So jimmy leads I have to top thst with reps or weight....should be fun. We all deadlift around the 215-230 mark so should be a good positive challenge!!! deads felt crap...like most things ATM. TODAY really positive session. Bench moved really quickly, great mental and technical focus, long pauses and marked most of my sets at 7-8 RPE 3x2 at 110 2x2 at 115 1x2 at 117 about 50 pull ups. Wacking out sets of 10 easily, pausing and exploding up. Was great. short sharp explosive session. What I really needed. Quote Link to comment Share on other sites More sharing options...
Bigken1985 Posted May 3, 2016 Report Share Posted May 3, 2016 On 5/1/2016 at 0:23 PM, MK said: Things are on hold for now. I need to bench some "heavy" stuff and get some frequency in for the comp. I just need to qualify so I can natty push/pull. Not really prepared considering I've been benching 65 for sets of 10 lol. But hey, you're either strong or not. Bench worked upto a to a single at 125. What was pretty heavy, lacking a bit of speed, solid pause though. Then 130x2 in the blue slanger and then 110x3x3x3 I'll get 2 more bench sessions in this week with weights around 110-115 for doubles maybe 10-12 sets total making sure bar speed is there. then the following week work upto around 122 for a solid single, a few more 110s then 3 days rest. 135 would be a 2.5 comp PB, but I'm not there physically or mentally there. 130 3rd attempt would probably see me tapped out. I wasn't planning on this, but meh. Weighed in 84.5 after breakfast and a shit, 86-87 is more my style Damn, we are almost in the same boat with real similar numbers on that bench. although im like 10k heavier lol. ive got my comp in less than 2 weeks and bench feels so shit atm especially after coming off a 3 lift Quote Link to comment Share on other sites More sharing options...
Monarchking Posted May 3, 2016 Author Report Share Posted May 3, 2016 46 minutes ago, Bigken1985 said: Damn, we are almost in the same boat with real similar numbers on that bench. although im like 10k heavier lol. ive got my comp in less than 2 weeks and bench feels so shit atm especially after coming off a 3 lift Yea out bench is similar. i think for me, frequency around 85% doubles gets it cranking, paused and fast. I really want to PB on the bench, but probably not this time around. I think 130 will be my 3rd attempt. Today was was really good tho. Went heavy on Monday what felt awkward then the next 2 sessions this week 85ish% for doubles. Friday prob a little bit more volume . A "heavy" session again Sunday. maybe 122x1 solid single with a few back off set doubles, little more volume on Tuesday and maybe something Thursday depend on feels, Compete Saturday around 1-2pm. Lol probably front squat this week to avoid any back problems just incase and my deadlift session will be a single/double 7-8rpe want to keep the body moving fast and feeling good. I'll prob eat a couple of Big Macs this week, I don't mind getting the belt a little tighter. Quote Link to comment Share on other sites More sharing options...
Monarchking Posted May 5, 2016 Author Report Share Posted May 5, 2016 Worked upto 160x2 back squat. Pretty fast, no dramas, bouncing a bit on the upper back what's no good. Then bench 2x2 at 110 1x2 at 112 and 2x2 at 120. Felt really good although scapular positioning wasn't perfect. Pull downs, one mega set Quote Link to comment Share on other sites More sharing options...
Monarchking Posted May 7, 2016 Author Report Share Posted May 7, 2016 Quick session before me and the mrs head to hospital to potentially have a baby ? my mate said when he had his daughter he had to stop and grab all his training gear before heading to Dunedin hospital, his mrs was so mad haha front squat upto 120x2 Bench upto 122.5x2 elbows and forarms a little sore from mega pull down set... need to heal up TRY get some sleep(I have some secret ear plugs) prob get one more session in before Saturday on bench then 1rm at 130 Saturday. But really should focus on #babylife Quote Link to comment Share on other sites More sharing options...
PETN Posted May 7, 2016 Report Share Posted May 7, 2016 Sounds fucked bro Monarchking 1 Quote Link to comment Share on other sites More sharing options...
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