Monarchking Posted September 16, 2016 Report Share Posted September 16, 2016 Moi. ?? After completing this years goals with a few months to spare, it's time to set my sights higher and close out the year with a new plan and journal. I've kind of been just cruising over the last few weeks with no real structure after a 145/240 92.25bw push/pull performance in august. So over the next 12 weeks I will be using a 5/3/1 for powerlifting protocol (3/5/1) for my main lifts and just a standard boring but big assistance, (the reps and % will change over the weeks) along with some other excerices to fill in some gaps. The last meet on the Australian CAPO callander is the WPC Deadlift comp at Slaughterhouse Gym here in Melbourne, so by week 11 I plan on pulling 250kg. Scary stuff ? As well as building on my "base" for next year where I want to compete in my first 3lift event. Current bests lifts Squat: 195 Bench: 150 Deadlift: 242.5 Ohp: 85 The squat has to go up big time, I've done that weight for reps(2) but a 200kg squat just isn't good enough. Training it has been a bitch due to elbow pain, but I think I'm starting to take control of that with mobility, and also once per week training may help. 210 in belt and sleeves bare minimum. Bench, build work capacity and volume. Maybe go over 150 if the days right, my bench does "peak" best 2-3x per week tho. Deadlift, it's continually growing at a rate of 2kg per month over the last 15months thanks to my sumo SLDL variations. 250 December 10. OHP, a 100kg would be pretty cool but who knows, I think that's a big ask ? I never train shoulders, so I need to. Skinny, fat, weak.. First session starts sunday, deadlifts, my favorite!! gazza, Realtalk, maccaz and 1 other 4 Quote Link to comment Share on other sites More sharing options...
Monarchking Posted September 18, 2016 Author Report Share Posted September 18, 2016 W1, D1 18/09/16 WARM UP-Hip mobility PRIMARY:-Sumo Deadlift 180x3 210x3 (belt) 222.5x3 (belt) 115x10 (bands around ankles) 115x10 115x10 115x10 115x10 ACCESSORY:-BB Shrug 70x10 70x10 70x10 70x10 70x10 -Hamstring curl x15 x15 x15 -Kettle bell side bends 14x20 14x20 14x20 COMMENTS: Defenitly a bit flat. The body was putting itself into a less optimal position die to a few niggles. Poor sleep due to having a 4moth year old daughter, but such is life. gazza 1 Quote Link to comment Share on other sites More sharing options...
Monarchking Posted September 18, 2016 Author Report Share Posted September 18, 2016 W1, D2, 19/09/16 WARM UP -Shoulder mobility/bicep stretching PRIMARY: -Standing OHP 60x3 65x6 40x10 40x10 40x10 40x10 40x10 ACCESSORY: -Seated cable row x12 x12 x12 x10 x10 -Facepulls 1x100 COMMENTS: Should of stayed in bed :| poor sleep over the last few days is starting to build, eyes are blood shot and energy is average in the gym. Life. No excuses haha, that military was quite humbling, a few reps short of my best, but I expect it to grow rapidly, weak is weak, strong is strong... Quote Link to comment Share on other sites More sharing options...
Monarchking Posted September 20, 2016 Author Report Share Posted September 20, 2016 W1, D3, 21/09/16 WARM UP -Shoulder mobility/bicep stretching/hip mobility PRIMARY: -Beltless Squat 140x3 162.5x7 (sleeves) 100x10 100x10 100x10 100x10 100x10 ACCESSORY: -Leg raises/ham curl SS x15 x15 x15 COMMENTS: A bit tight in the lower back and hips so squat didn't groove as well and speed wasn't the best. But reasonably happy with 162x7 without the belt, considering I used to rely on it heavily during squats. 160x1 not so long ago was my best beltless squat, and on a good day I think 160x10 is a faily achievable goal. I think last time dong "high" reps 150x8 belt/sleeves was where I was at, sooooo 170x8 would be an excellent goal Shoukder mobility and bicep stretching is helping me a lot as far as elbow pain. Quote Link to comment Share on other sites More sharing options...
Monarchking Posted September 22, 2016 Author Report Share Posted September 22, 2016 W1, D4, 23/09/16 WARM UP -Shoulder mobility/bicep stretching/ PRIMARY: -Bench 120x6 70x10 70x10 70x10 70x10 70x10 ACCESSORY: -Lat pull down/machine press superset x12 x12 x12 x12 x12 -One arm face pull x20 x20 x20 x20 COMMENTS: Another low energy work out...Right lower back pinch/niggle. Healthy elbows! I'll take a snap shot of the stretch that I believe magically helped. Top set all paused, assistance sets, most paused. Over all feeling good on week1 should improve a lot by week 3-4, doms from squats, nothing major. Quote Link to comment Share on other sites More sharing options...
Monarchking Posted September 25, 2016 Author Report Share Posted September 25, 2016 W2, D1 25/09/16 WARM UP-Hip mobility PRIMARY:-Sumo Deadlift 200x3 (belt) 220x4 (belt) 120x10 (bands around ankles)120x10120x10120x10 120x10 ACCESSORY:-BB Shrug-ham curl SS 80x10 X 12 80x10 X 12 80x10 X 12 80x10 X 12 80x10 X 12 -Kettle bell side bends(no rest between sides) 16x20 16x20 16x20 16x20 16x20 COMMENTS: Recovery is a bit slow and some mild lower back pain this week, doms in my abdominals and pecs and general all round stiffness. Sleep is an issue but not an excuse. I am putting together an album of great dead lifters to print off and hang some pics around my garage gym. This was the first one that came to mind Quote Link to comment Share on other sites More sharing options...
Monarchking Posted September 25, 2016 Author Report Share Posted September 25, 2016 W2, D2, 26/09/16 WARM UP -Shoulder mobility/bicep stretching PRIMARY: -Standing OHP 60x12 (sleeves) 40x10 40x10 40x10 40x10 40x10 ACCESSORY: -Seated cable row x12 x12 x12 x12 x12 -Facepulls 1x100 COMMENTS: No comment. Quote Link to comment Share on other sites More sharing options...
Monarchking Posted September 26, 2016 Author Report Share Posted September 26, 2016 Ok I'm in. I Declare War, Pseudonym and HarryB 3 Quote Link to comment Share on other sites More sharing options...
maccaz Posted September 26, 2016 Report Share Posted September 26, 2016 awesome bro il come watch Monarchking 1 Quote Link to comment Share on other sites More sharing options...
Monarchking Posted September 27, 2016 Author Report Share Posted September 27, 2016 9 hours ago, maccaz said: awesome bro il come watch Sweet have been in then out in then out about this for a while, it's doesn't sit perfectly with my "plan" but who cares will be a good day and will just see how strong I am on the day! Quote Link to comment Share on other sites More sharing options...
Monarchking Posted September 27, 2016 Author Report Share Posted September 27, 2016 W2, D3, 28/09/16 WARM UP -Shoulder mobility/bicep stretching/hip mobility PRIMARY: -Beltless Squat 150x10 (sleeves) 100x10 100x10 100x10 100x10 100x10 ACCESSORY: -Leg raises/ham curl SS x15 x15 x15 COMMENTS: Some back pump, but limited, elbows feel good, sore throat but nothing major. Top set felt good anda PB. 170 next week will be interesting, will be pushing for 6+ Quote Link to comment Share on other sites More sharing options...
Monarchking Posted October 1, 2016 Author Report Share Posted October 1, 2016 W2, D4, 30/09/16 WARM UP -Shoulder mobility/bicep stretching/ PRIMARY: -Bench 115x6 70x10 70x10 70x10 70x10 70x10 COMMENTS: Poor tired session done really early in the garage. No excuses for being weak but couldn't skip. Schedule is a lot more clear over the next 5 weeks, so will have more time to train. Quote Link to comment Share on other sites More sharing options...
Monarchking Posted October 2, 2016 Author Report Share Posted October 2, 2016 W3, D1 2/10/16 WARM UP-Hip mobility PRIMARY:-Sumo Deadlift 220x2 (belt) 230x2 (belt) 122.5x10 (bands around ankles)122.5x10122.5x10 122.5x10 122.5x10 ACCESSORY:-BB Shrug 100x10 100x10 100x10 -Band pull through x20 x20 x20 COMMENTS: Bla Bla Bla. A few things to work on. Outside of training as well. GoIng a bit hungry during the night so need to step up my mid night snack game. Also need to drop the jokers for the DL just to get some reps in over the next 3 week wave. adding in some floor press to help with bench as need to get that back up to around 140-150 mark in 28 days. Quote Link to comment Share on other sites More sharing options...
Monarchking Posted October 2, 2016 Author Report Share Posted October 2, 2016 W3, D2, 03/10/16 WARM UP -Shoulder mobility/bicep stretching PRIMARY: -Standing OHP 67.2x2 72.5x2 80x2 PB (sleeves/belt) 42x10 42x10 42x10 ACCESSORY: -Floor press 100x3 120x2 -Bodyweight dips x45 x16 x10 -Machine press x20 x15 x12 COMMENTS: Instant pump on first set of dips. PB on the OHP, probably a little leg drive. training weight, 90.8kg Quote Link to comment Share on other sites More sharing options...
Monarchking Posted October 4, 2016 Author Report Share Posted October 4, 2016 04/10/16 BACK -Pendlay row 100x3 100x3 100x3 -Pull ups 12 12 10 -Lat pull downs 10 10 10 10 -Dumbell row 40x20 40x20 40x20 -One arm facepull 20 20 20 20 Quote Link to comment Share on other sites More sharing options...
Monarchking Posted October 4, 2016 Author Report Share Posted October 4, 2016 W3, D3, 05/10/16 WARM UP -Shoulder mobility/bicep stretching/hip mobility PRIMARY: -Squat 170x5 (belt/sleeves) 100x10 100x10 100x10 ACCESSORY: -Leg curl x20 x20 x20 COMMENTS: Accumulative fatigue. Stiff and sore. Probably should of had a rest. Couldn't find my groove right from the start. But it's done. I'll back off a bit on DL day also so in theory should be a bit more fresh heading into next squat session. Definelty not 10 reps there today ? Quote Link to comment Share on other sites More sharing options...
Monarchking Posted October 6, 2016 Author Report Share Posted October 6, 2016 W3, D4, 06/10/16 WARM UP -Shoulder mobility/bicep stretching/ PRIMARY: -Bench 130x2 135x2 80x10 80x10 80x10 80x10 80x10 ACCESSORY: -Dips x12 x12 x12 -Incline machine press x20 x20 x20 -Teicep push downs 1x100 COMMENTS: Mrs and daughter are out of the country for 4 weeks so it's basicly bachelor life ? I don't know what to do except to go to the gym...what's not super ideal as recovery is a bitch. I'll rowdy Friday/Saturday. I need ideas for more hamstring work after my DL sets. <----------------?? Quote Link to comment Share on other sites More sharing options...
Monarchking Posted October 8, 2016 Author Report Share Posted October 8, 2016 W4, D1 09/10/16 WARM UP-Hip mobility PRIMARY:-Sumo Deadlift 210x2 225x5 (belt) 140x10 (bands around ankles) 140x10 140x10 140x10 140x10 ACCESSORY:-Ham curl x12 x12 x12 x12 -Kettle bell side bends 20x20 20x20 20x20 20x20 20x20 COMMENTS: Finaly broke my 5RM DL. ? gazza 1 Quote Link to comment Share on other sites More sharing options...
Monarchking Posted October 9, 2016 Author Report Share Posted October 9, 2016 W4, D2, 10/10/16 WARM UP -Shoulder mobility/bicep stretching PRIMARY: -Standing OHP 70x6 75x3 45x10 45x10 45x10 ACCESSORY: -Floor press 125x2 130x2 (sleeves) -Lat pull down x12 x12 x10 x10 -Seated cable x12 x12 x12 x10 -Facepull 1x100 COMMENTS: Why am I so soft in the middle when life around me is so hard? Quote Link to comment Share on other sites More sharing options...
Monarchking Posted October 12, 2016 Author Report Share Posted October 12, 2016 12/10/16 EXTRA WORK -Bench 120x2 132x1 140x1 (sleeves) 120x2 120x2 120x2 -Facepull 1x100 COMMENTS: Needed to see where my bench is at, I've kinda lost my grove a bit so it's not moving that well but speed seemed OK. Quote Link to comment Share on other sites More sharing options...
Monarchking Posted October 13, 2016 Author Report Share Posted October 13, 2016 W4, D3, 13/10/16 WARM UP -Shoulder mobility/bicep stretching/hip mobility PRIMARY: -Squat 170x2 (sleeves) 180x2 (sleeves/belt) 110x10 110x10 110x10 ACCESSORY: -Single leg leg press x15 x15 x15 COMMENTS: The back pump was real. Pushing my Deadlift hard ATM and recovery in the hips and back takes a bit longer. Knees and stuff are starting to hurt a bit too. Speed was good on the squats, the top sets just felt heavy and groove wasn't perfect. Overall in bad form ATM. gazza 1 Quote Link to comment Share on other sites More sharing options...
Monarchking Posted October 14, 2016 Author Report Share Posted October 14, 2016 W4, D4, 13/10/16 WARM UP -Shoulder mobility/bicep stretching/ PRIMARY: -Bench 130x2 120x2 120x2 120x2 80x10 80x10 80x10 ACCESSORY: -seated cable/machine press superset x12 x12 x12 x12 x12 -Facepull 1x100 -Teicep push downs 1x100 COMMENTS: I need to rest, joints are sore. I've also decided not to do the bench comp, just because I'm mentally not focused for it, I've been back and forward on it and I just want clear cut goals. That's December 10 deadlift comp. Also I'm enjoying the extra pump type workouts I'm getting for the upper body. I've gone a little bit off program but now that I've made my decision it's clear cut. Nothing worse than sitting n the fence. Quote Link to comment Share on other sites More sharing options...
Monarchking Posted October 15, 2016 Author Report Share Posted October 15, 2016 W5, D1, 16/10/16 DELOAD -Hip mobility/stretching 45min walk COMMENTS: Here is the top sets over the last 4 weeks: 1. DL 222x3, MP 65x6, SQ 162x7, B 120x6 2. DL 220x4, MP 60x12, SQ 150x10, B 115x6 3. DL 230x2, MP 80x2, SQ 170x5(b), B 135x2 4. DL 225x5, MP 70x6, SQ 180x2(b), B 140x1(S) Ive been consistently heavy with my DL. Last week (225x5) was brutal as f*ck,(94% of current max) that will take me 2 weeks to recover from so perfect timing to back off as I'm starting to get some niggles in the hips, knees and lower back. Military press is meh meh, 80x2 PB so it's on track. Squat, the 150x10 beltless was the best set. The last 2 weeks have been harder to groove and move, generally because of recovery from the DL. 182x4 is my best rep with 4 plates, I've done 3 no belt, so nothing special here. Bench, again form is a bit off but feels ok. I'm backing myself that in a couple weeks I'll throw up a double at 140 for some decent speed. Stand by! 120x7 is the life time rep PR to beat. overall gym energy as been 7/10. Recovery as declined in the last 2 weeks and sleep has been ok. Probably only 2 "bad" sessions. A bench and a squat session where I felt I let myself down. gazza 1 Quote Link to comment Share on other sites More sharing options...
Monarchking Posted October 16, 2016 Author Report Share Posted October 16, 2016 W5, D2, 17/10/16 DELOAD -Hip mobility/stretching -Front Squat 130x2 130x2 -Leg ex/ham curl/back ex x15 x15 x15 x15 x15 COMMENTS: Funny pain in the left femar/hip socket. Probably my biggest concern ATM. Quote Link to comment Share on other sites More sharing options...
Monarchking Posted October 18, 2016 Author Report Share Posted October 18, 2016 W5, D2, 18/10/16 DELOAD -Shoulder mobility/stretching -Floor press 130x2 135x2 135x2 -Dips x40 x20 x15 -Pull down/machine press SS x15 x15 x15 x15 -One arm face pull x100 COMMENTS: Body is feeling fresher already. Dam those floor presses moved fast! Definelty a 145-150 bench is there going by that. (Floor press is about 10kg lighter) Left elbow sleeve worn. Quote Link to comment Share on other sites More sharing options...
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