Monarchking 126 Report post Posted October 20, 2016 W5, D3 20/10/16 DELOAD -Hip mobility/stretching -Front Squat 130x2 -Leg ex/side bend/back ex x15 x15 x15 x15 COMMENTS: Poor sleep. Body is feeling a bit better. Share this post Link to post Share on other sites
Monarchking 126 Report post Posted October 21, 2016 W5 -Bench 132x2 140x2 -pull up/machine press SS 3x12 -Facepull 1x100 Long pauses Share this post Link to post Share on other sites
Monarchking 126 Report post Posted October 23, 2016 W6, D1 23/10/16 WARM UP-Hip mobility PRIMARY:-Sumo Deadlift 200x2 220x2 (belt) 232.5x3 (belt) 150x5 150x5 150x5 150x5 150x5 ACCESSORY: -Single leg Hamstring curl x15 x15 x15 -Kettle bell side bends 20x12 20x12 20x12 -Back ex 15 15 15 COMMENTS: 233x3 PB although grip was slipping at the top last rep. Share this post Link to post Share on other sites
Monarchking 126 Report post Posted October 28, 2016 W6, D2, 26/10/16 WARM UP -Shoulder mobility/bicep stretching PRIMARY: -Standing OHP 70x1 80x1 90x0 60x5 60x5 60x5 60x5 60x5 ACCESSORY: -Shrugs 100x10 120x10 140x8 -Facepulls 1x100 COMMENTS: 90 still age away. Thought I'd have a go, if I got it I got it, if I missed it wouldn't throw me out mentally. Missed it, moved on. QUOTE EDIT OPTIONS On my way to Chicago. Share this post Link to post Share on other sites
Monarchking 126 Report post Posted October 28, 2016 W6, D3, 28/10/16 WARM UP -Shoulder mobility/bicep stretching/hip mobility PRIMARY: -Squat 170x2 (sleeves) 180x5 (sleeves/belt) 150x5 (sleeves) 150x5 150x5 150x5 150x5 ACCESSORY: -side bend/back ex SS 3x15 COMMENTS: Cracked the 5rm! Felt like it moved really well too. Share this post Link to post Share on other sites
Monarchking 126 Report post Posted October 29, 2016 W6, D4, 29/10/16 WARM UP -Shoulder mobility/bicep stretching/ PRIMARY: -Bench 130x3 110x5 110x5 110x5 ACCESSORY: -Lat pull down x12 x12 x12 x12 x12 -face pull 1x100 COMMENTS: Shoukders haven't recovered from OHP. Fatigued quickly. Long pauses. Share this post Link to post Share on other sites
Monarchking 126 Report post Posted November 1, 2016 W7, D1, 31/10/16 WARM UP -Shoulder mobility/bicep stretching PRIMARY: -Standing OHP 72x6 60x5 60x5 60x5 ACCESSORY: -Pendlay row 80x3 80x3 80x3 80x3 80x3 -Seated shrug x15 x15 x15 x15 COMMENTS: All over the shop due to switching some days around to fit my new work roster. Primary focus lift (currently deadlift) is always performed on my first day off work, so in theory I should have the most energy for that session. Share this post Link to post Share on other sites
Monarchking 126 Report post Posted November 1, 2016 W7, D2, 01/11/16 WARM UP -Shoulder mobility/bicep stretching/hip mobility PRIMARY: -Squat 170x2 (sleeves) 182x2 (sleeves/belt) 150x3 (sleeves/ 3 count pause each rep) 150x3 150x3 COMMENTS: Mobility has gone down hill. Really sore elbows. Share this post Link to post Share on other sites
Monarchking 126 Report post Posted November 5, 2016 W7, D4 05/11/16 WARM UP-Hip mobility PRIMARY:-Sumo Deadlift 225x1 (belt) 240x2 (belt) 160x5 160x5 160x5 160x5 160x5 ACCESSORY: -Band pull through 100 COMMENTS: 240x2 PB. Won't be missing this... 1 HarryB reacted to this Share this post Link to post Share on other sites
Monarchking 126 Report post Posted November 7, 2016 Share this post Link to post Share on other sites
Monarchking 126 Report post Posted November 8, 2016 W8, D1, 7/11/16 WARM UP -Shoulder mobility/bicep stretching PRIMARY: -Standing OHP 72x8 (sleeves) 62x5 62x5 62x5 ACCESSORY: -BB row (30sec rest) 10x10 #60kg -Face pull 100 COMMENTS: ohp rep PB Share this post Link to post Share on other sites
Monarchking 126 Report post Posted November 10, 2016 W8, D2, 10/11/16 WARM UP -Shoulder mobility/bicep stretching/hip mobility PRIMARY: -Squat 170x5 (sleeves/belt) 150x1 ( 10 second pause, sleeves) 150x1 150x1 ACCESSORY: -side bend 5x20 #15kg no rest -Plank 3x1 min 30s c rest COMMENTS: Average. Share this post Link to post Share on other sites
Monarchking 126 Report post Posted November 11, 2016 Share this post Link to post Share on other sites
Monarchking 126 Report post Posted November 12, 2016 W8, D4,(I think ?) 12/11/16 WARM UP -Shoulder mobility/bicep stretching/ PRIMARY: -Bench 130x3 90x10 90x10 ACCESSORY: -Seated cable/machine press SS x12 x12 x12 -face pull 1x100 COMMENTS: Some elbow pain what is dictating the volume I've been doing over the last couple of weeks on the bench. A comfortable triple. Share this post Link to post Share on other sites
maccaz 1457 Report post Posted November 12, 2016 are you still doing the capo deadlift comp? Share this post Link to post Share on other sites
Monarchking 126 Report post Posted November 12, 2016 7 hours ago, maccaz said: are you still doing the capo deadlift comp? Yes I'll sign up today Share this post Link to post Share on other sites
Monarchking 126 Report post Posted November 12, 2016 WARM UP-Hip mobility PRIMARY:-Sumo Deadlift 220x2 (belt) 230x2 (belt) 170x3 (bands) 170x3 170x3 ACCESSORY: -Hamstring curl/leg raise/back ex SS x15 x15 x15 x15 -band pull through 20 20 20 COMMENTS: A tiny back strain. Nothing I can't manage, I hope. Share this post Link to post Share on other sites
Monarchking 126 Report post Posted November 13, 2016 No bench pbs yet this block, but 6 other ones (underline) Nothing earth shattering, but can't complain. 1 Realtalk reacted to this Share this post Link to post Share on other sites
Monarchking 126 Report post Posted November 15, 2016 W9, D1, 15/11/16 WARM UP -Shoulder mobility/bicep stretching PRIMARY: -Standing OHP 80x3 70x3 70x3 70x3 ACCESSORY: -Robepull down 1x100 -Facepulls 1x100 COMMENTS: 80x3 PB. 90+ soon ? Share this post Link to post Share on other sites
Monarchking 126 Report post Posted November 16, 2016 WARM UP -Shoulder mobility/bicep stretching/hip mobility PRIMARY: -Squat 170x2 (sleeves) 185x2 (sleeves/belt) 155x1 (sleeves, 5 count pause) 155x1 155x1 ACCESSORY: -Ham curl/back ex SS 4x20 COMMENTS: elbows feel good, left hip is sore. Let's go bench PB Friday?!! Not much volume but oh well.. Share this post Link to post Share on other sites
Monarchking 126 Report post Posted November 19, 2016 WARM UP -Shoulder mobility/bicep stretching/ PRIMARY: -Bench 135x2 140x2 110x10 110x10/dropset ACCESSORY: -face pull 1x100 COMMENTS: Share this post Link to post Share on other sites
Monarchking 126 Report post Posted November 19, 2016 WARM UP-Hip mobility PRIMARY:-Sumo Deadlift 220x2 (belt) 230x2 (belt) 175x1 (bands) 175x1 175x1 175x1 175x1 ACCESSORY: -Hamstring curl/side benc/back ex SS x15 x15 x15 x15 X15 COMMENTS: Share this post Link to post Share on other sites
Monarchking 126 Report post Posted November 22, 2016 WARM UP -Shoulder mobility/bicep stretching PRIMARY: -Standing OHP 70x3 75x3 60x10 ACCESSORY: -dips 20 20 20 20 -Facepulls 1x100 -Cable pulls/machine press ss 20 20 20 20 COMMENTS: pump Share this post Link to post Share on other sites
Monarchking 126 Report post Posted November 24, 2016 DELOAD -Hip mobility/stretching -Front Squat 120x2 120x2 -Utilateral box step up/ham curl SS x10 x10 x10 COMMENTS: Sleep/work stress/training/baby. Drained. Share this post Link to post Share on other sites
Monarchking 126 Report post Posted November 27, 2016 WARM UP-Hip mobility PRIMARY:-Sumo Deadlift 225x1 240x1 (belt) 200x1 (bands) 200x1 (bands) ACCESSORY: -ham curl/side bend/back ex SS x15 x15 x15 x15 x15 COMMENTS: mental stress is impacting my sleep, recovery, nutrition slightly. 240 moved ok but I didn't Fucken own it, def not 2 reps. 90.0kg training weight Share this post Link to post Share on other sites
