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The Daily Grind

Monarchking

201 posts in this topic

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.

 

image.jpeg

 

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..

 

image.jpeg

 

First session starts sunday, deadlifts, my favorite!!

gazza, maccaz and Realtalk like this

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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 likes this

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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...

 

 

image.jpeg

 

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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.

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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.

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W2, D1 25/09/16

 

WARM UP
-Hip mobility 

 

PRIMARY:
-Sumo Deadlift
200x3 (belt)

220x4 (belt)


120x10 (bands around ankles)
120x10
120x10
120x10

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

image.jpeg

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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.

 

image.jpeg

 

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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!

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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+

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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. 

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W3, D1 2/10/16

 

WARM UP
-Hip mobility 

 

PRIMARY:
-Sumo Deadlift

220x2 (belt)

230x2 (belt)


122.5x10 (bands around ankles)
122.5x10
122.5x10

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.

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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

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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

 

 

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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 ?

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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. <----------------??

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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 likes this

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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?

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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.

 

 

 

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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. 

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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.

 

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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.

 

 

 

 

 

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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. 

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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.


 

 

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