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Monarchking

The Daily Grind

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SQUAT

150x8 (sleeves)

 

SQUAT/120m BULGARIAN BAG SS

90x10

90x10

90x10

90x10

90x10

 

Side bend/leg ex 4x15

 

Energy and aggression was a bit down, but got through no worries.

Bag carries get more upper back in, keep heart rate elevated and put me out of my comfort zone, no rest.

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PRESS

60x10

 

PRESS/PULL UP SS

40x10-10

40x10-10

40x10-10

40x10-10

40x10-8

 

Dips/face pull SS 3x20

 

Feeling better, general winter cold. Tear drops on quad doms

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SQUAT

152x3 (required reps/sleeves)

 

100x10

100x10

100x10

100x10

100x10

 

Felt like a sack of shit, headache and cough, but got required done. Consistency right..

 

300/360/60 

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BENCH

120x3

 

BENCH/PULL UP SS

70x10-10

70x10-10

70x10-10

70x10-10

70x10-6

 

Some cable curls and push downs 

 

Man this flu is fucking with me. Some sharp back pain this evening too...

 

300/400/70

 

87.5

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SQUAT

152x3 (required reps/sleeves)

160x3 (joker set/sleeves)

170x2 (joker set/sleeves/belt)

 

100x10

100x10

100x10

100x10

100x10

 

Ab machine 3x25

 

Squat not moving that great

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DEADLIFT

200x10 (belt)

 

125x10

125x10

125x10

125x10

125x10

 

Ham curl/ab machine/back raise SS 3x20

 

Deadlift is actually going well.

87.3kg Down another 100g.

Still got this cold/it's lasted 3 week...

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PRESS

67x6

75x2

 

40x10

40x10

40x10

40x10

40x10

 

JM Press 4x12 upto 70kg

Triceps 100

Shoulder raises 100

Curls 100

 

Strength and endurance up a bit. 

Some back and shoulder pain.

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SQUAT

160x3 (sleeves)

 

100x10

100x10

100x10

100x10

100x10

 

Side bend 4x20

Leg ex 4x20

 

Fricken squat technique gives me the shits, just can't get it right. Maybe I'll add a belt next training cycle.

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you should be wearing a belt for all squats imo. learn to use it.

 

you need to work at heavier weights more often so you dont shit the bed when the % goes up

 

what program are you following?

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On 8 August 2017 at 9:06 AM, maccaz said:

you should be wearing a belt for all squats imo. learn to use it.

 

you need to work at heavier weights more often so you dont shit the bed when the % goes up

 

what program are you following?

 

531

 

the weights will get heavier in time. Although last heavy set I did was 180x2 beltless late June. Frequency definetly helps my squat and bench, when it's time to peak. 

 

 

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57 minutes ago, maccaz said:

id put a belt on now bro, learn to brace hard and disregard the beltless for a bit. cant hurt to try something different

 

absolutely. Using something or not using it can create mental blocks too. 

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BENCH

120x2

 

70x10

70x10

70x10

70x10

70x10

 

Tricep/face pull 2x50

 

Just got what needed to be done, done.

24hourz no food and limited water, vomiting/shitting like crazy. Recovering ok. Oh well. Time to get jacked...

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45min walk

 

Ok lets hope all the flu and crap is done and dusted so can just focus on getting bigger and stronger! 

Body feels ok otherwise.

 

do you ever wish you started training calves 10 years ago??

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DEADLIFT

220x2 (belt)

 

130x10

130x10

130x10

130x10

130x10

 

Ham curls 100

Side bends 100

Ab machine 80

 

Worked upto a heavier double, felt pretty "easy" considering nothing "heavy" for a while. Deadlift felt off right from the get go tho so not the best session techanacly, a bit sluggish, but lighter sets were fast, explosive and solid.

 

87.3kg 

 

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PRESS

62.5x10

 

45x10

45x10

45x10

45x10

45x10

 

Shoulder Raises/200/bands/dumbells/plates/bunch of crap

 

Some shoulder pain. Am going to do a back session tommorw to target what I've missed this week on my upper days. 

Weird, have kinda started training "shoulders" haven't really done this since I first kinda started out. But it's fun. Should train arms really.

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