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Monarchking

The Daily Grind

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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.

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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.

 

 


 

On my way to Chicago.

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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. 
 
 
 

image.jpeg

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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.

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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. 

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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.

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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...

 

image.png

 

 

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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 

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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.

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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.

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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. 

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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 ?

 

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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..

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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

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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

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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

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