Monarchking 126 Report post Posted January 8, 2017 WARM UP: -Hip stretches/glute activation/shoulder mobility STRENGTH: -Squat 5x5 #125kg (60sec rest) -Bench 5x5 #100kg (60sec rest) ASSISTANCE: -Machine press 4x15 -Pull downs 4x15 COMMENTS: Deload. Share this post Link to post Share on other sites
Monarchking 126 Report post Posted January 10, 2017 WARM UP: -Hip stretches/glute activation/shoulder mobility STRENGTH: -Deadlift 5x3 #162.5kg (60sec rest) -Press 5x5 #52kg (60sc rest) COMMENTS: Bw 85kg Share this post Link to post Share on other sites
Monarchking 126 Report post Posted January 11, 2017 WARM UP: -Hip stretches/glute activation/shoulder mobility STRENGTH: -Squat 7x2 #120kg (60sec rest) -Bench 3x5 #100kg (60sec rest) ASSISTANCE: -Single leg ham curls 5x5 (per leg no rest) -ham curls 1x50 COMMENTS: Flat shoes and slightly altered squat stance. Felt better, more smoother and one movement out of the hole compared to feeling like I shift forward to find thst spot. Squat groove is never perfect so need to try a few things. Main problem is knew pain and just awkward feels. Back and and hips are feeling all fucked today, not sure why really. Training cycle 2 starts in a day. % based on training max (TM) of Squat 175 Bench 132 Dead 220 Press 75 Share this post Link to post Share on other sites
Monarchking 126 Report post Posted January 13, 2017 WARM UP: -Hip stretches/glute activation/shoulder mobility STRENGTH: -Squat 170x3, 120x10, 70x10, 20x20 (drop set) -Bench 5x5 #100kg ASSISTANCE: -Machine press 3x20 -Side bends 3x20 -Face pull 3x20 COMMENTS: First squat droppy in a while, made me gasp, but moved well. Sleeves used, belt on top weight, flat shoes. Assistance was a super set. Share this post Link to post Share on other sites
maccaz 1471 Report post Posted January 14, 2017 was 20x20 just bar x20? 1 Monarchking reacted to this Share this post Link to post Share on other sites
Monarchking 126 Report post Posted January 14, 2017 12 minutes ago, maccaz said: was 20x20 just bar x20? Yea just worked up to a triple with 3 red plates then decided to take a plate off per side for a drop and strip the bar for benching.. Share this post Link to post Share on other sites
Monarchking 126 Report post Posted January 16, 2017 WARM UP: -Hip stretches/glute activation/shoulder mobility STRENGTH: -Deadlift 1x6 #200kg -Press 5x5 #55kg (60sc rest) ASSISTANCE: -Sumo SLDL 3x10 #100kg -DB row 3x15 -Machine OHP 3x15 -Decline sit up 3x15 COMMENTS: Enegey was a bit low. Lower back a little pain. Back doing 10s of the DL, light weight, but is so essential Share this post Link to post Share on other sites
Monarchking 126 Report post Posted January 18, 2017 WARM UP: -Hip stretches/glute activation/shoulder mobility STRENGTH: -Squat 1x3 #170kg (sleeves, belt) 1x10 #130kg (sleeves) ASSISTANCE: -Pull downs 4x15 COMMENTS: Poor sleep #babylife and tweaked my shoulder sitting on the couch watching the big bash last night. Some back pain and really sore lower abs ? Didn't complete this sessiOn or do it correctly. I'm going to recover another day and redo the session (squat 5x5/bench AMRAP) then have 2 days off in Phillip Island. I think knee sleeves are the greatest thing out there. Personly I prob can't live without them in the squat rack. Mind games? Or have become reliant? Anyway they feel so good. I usually put them on 140+ Squat moved well, but overall one of the poorest sessions in a while. Share this post Link to post Share on other sites
Monarchking 126 Report post Posted January 19, 2017 Lower back is all messed up. Haven't been injured really for a while, but it's annouying. Not major, but I'll have a few days off and reassess. Ive picked out two 3 lift competions. CAPO ANZAC DAY APRIL 25 WRFP VIC STATES JUNE 17 Both are within 7 weeks of each other so that's handy as it suits my scheduling well. Domt know much about WRPF but @maccaz could probably chime in. It will be held at slaughterhouse gym so I know there's going to be loud metal music and lots of face and back slaps going around. On paper a 600 total is achievable, but obviously putting that into place is another story. This back issue shouldn't hang around, and I kinda know why it's there ? Share this post Link to post Share on other sites
Monarchking 126 Report post Posted January 22, 2017 ANZAC COMP PREP -Day 1 WARM UP-Hip/shoulder mobility PRIMARY:-Bench Press 100x10 (all paused) 60x10 60x10 60x10 60x10 60x10 ACCESSORY: -Dumbell row/no rest per side 30x20 30x20 30x20 -Band straight arm Lat push downs 80 reps total -Facepull 100 reps total -Band tricep push down/band curls 100 each muscle/superset COMMENTS: A little bit of time off, have also had some back pain. A nice way to get back into it with lots of reps of light shit. Share this post Link to post Share on other sites
Monarchking 126 Report post Posted January 25, 2017 ANZAC COMP PREP -Day 2 WARM UP-Hip/shoulder mobility PRIMARY:-Beltless Squat 140x5 (required) 160x3 (joker) 100x10 100x10 100x10 100x10 100x10 COMMENTS: Body has being ducked the last couple of days from out of the gym activities and labour, sore joints etc and it's noticeable with energy and recovery. All squats were beltless and I used oly shoes, what I don't think I will again. Top set felt shit and heavy What's kinda sad lol. Im tired. Share this post Link to post Share on other sites
Monarchking 126 Report post Posted January 27, 2017 ANZAC COMP PREP -Day 3 WARM UP-Hip/shoulder mobility PRIMARY:-Floor press 90x10 (AMRAP) 110x3 (joker) 50x10 50x10 50x10 50x10 50x10 ASSISTANCE: -Pendlay row 70x10 70x10 -Rope triceps/face pull super sets 100reps -Cable rows 100reps COMMENTS: Body isn't moving well, stiff sore. Share this post Link to post Share on other sites
Monarchking 126 Report post Posted January 29, 2017 ANZAC COMP PREP -Day 4 WARM UP-Hip/shoulder mobility/foam roll/glute activation PRIMARY:-Deadlift 170x12 (AMRAP) 100x10 100x10 100x10 100x10 100x10 ASSISTANCE: -Ham curl/back ex/leg raise SS 3x20 COMMENTS: Felt OK. All beltless Share this post Link to post Share on other sites
Monarchking 126 Report post Posted January 31, 2017 ANZAC COMP PREP -Day 5 WARM UP-Hip/shoulder mobility/foam roll PRIMARY:-Bench 105x5 (required) 110x3 120x3 (joker) 62.5x10 62.5x10 62.5x10 62.5x10 62.5x10 ASSISTANCE: -Tricep ex/seated cable row SS 100reps -Tricep push down/cable curl /face pull SS 100reps COMMENTS: Moved well, sleeping better. Share this post Link to post Share on other sites
Monarchking 126 Report post Posted February 1, 2017 ANZAC COMP PREP -Day 6 WARM UP-Hip/shoulder mobility/foam roll/glute activation PRIMARY:-Squat 140x3 (required) 160x2(belt), 140x5, 100x10, 70x10, 100x5, 140x2, 100x10, 70x10, 20x20, bwx10 (super/drop set) ASSISTANCE: -Side bends COMMENTS: I think that's how the drop set went, can't rememmber. Wasn't fun anyway. Top end squat strength is quite poor at the moment. Some lower back pain. Knee sleeves used. Share this post Link to post Share on other sites
Monarchking 126 Report post Posted February 3, 2017 ANZAC COMP PREP -Day 7 WARM UP-Hip/shoulder mobility PRIMARY:-Floor press 97.5x10 (AMRAP) 55x10 55x10 55x10 55x10 55x10 ASSISTANCE: -Seated cable/machine press SS 100reps -face pull/cable curl super sets 100reps COMMENTS: 35min Share this post Link to post Share on other sites
Monarchking 126 Report post Posted February 4, 2017 ANZAC COMP PREP -Day 8 WARM UP-Hip/shoulder mobility/foam roll/glute activation PRIMARY:-Deadlift 180x10 (AMRAP/belt) 120x10 120x10 120x10 120x10 120x10 COMMENTS: Cooked. 5x10 can be brutal when you put 100% effort into each rep. All sumo, bands around ankles. Share this post Link to post Share on other sites
Monarchking 126 Report post Posted February 6, 2017 PREP -Day 9 WARM UP-shoulder mobility/foam roll PRIMARY:-Bench 110x2 (required) 122.5x2 (joker) 70x10 70x10 70x10 70x10 70x10 ASSISTANCE: -cable pulldown/machine press SS 100reps -Tricep ex/face pull SS 100reps COMMENTS: All paused, fast reps. Share this post Link to post Share on other sites
Monarchking 126 Report post Posted February 11, 2017 ANZAC COMP PREP -Day 10 WARM UP-Hip/shoulder mobility/foam roll/glute activation PRIMARY:-Squat 152.5x2 (required) 100x10 100x10 100x10 COMMENTS: I'm sick Share this post Link to post Share on other sites
Monarchking 126 Report post Posted February 11, 2017 ANZAC COMP PREP -Day 11 WARM UP-Hip/shoulder mobility PRIMARY:-Floor press 120x2 125x2 100x3 100x3 100x3 ASSISTANCE: -Seated cable 100reps -face pulll 100reps COMMENTS: Sharp back pains. Sick and sore knee. Sick. Im going to change my approach. Share this post Link to post Share on other sites
Monarchking 126 Report post Posted February 12, 2017 ANZAC COMP PREP -Day 12 WARM UP-Hip/shoulder mobility/foam roll/glute activation PRIMARY:-Deadlift 180x10 180x10 140x10 140x10 140x10 COMMENTS: Still sick but First PB in 2months. Been in a slump. Volume PB at 180. Best is 180x13. Today I did 2x10 at 180. ill take it ? Belt on on top sets. Bands around ankles on lower sets. Share this post Link to post Share on other sites
Monarchking 126 Report post Posted February 13, 2017 ANZAC COMP PREP -Day 13 WARM UP: -Hip stretches/glute activation/shoulder mobility STRENGTH: -Front squat 1x2 #120kg (sleeves) -Floor press 2x2 #110kg 1x2 #117.5kg ASSISTANCE: -Pull downs 5x12 -Face pulls 1x100 COMMENTS: Back to a training method I've used many times and enjoy. Lots of front squats/floor press and bench presses. First front squat for a while, felt smooth. Long pauses on the press. Share this post Link to post Share on other sites
Monarchking 126 Report post Posted February 16, 2017 ANZAC COMP PREP -Day 14 WARM UP: -Hip stretches/glute activation/shoulder mobility STRENGTH: -Beltless squat 1x2 #170kg (sleeves) -Floor press 1x2 #110kg ASSISTANCE: -Side bends/back ex SS 6x20 COMMENTS: Side bends were super epic. Like seriously. Share this post Link to post Share on other sites
Monarchking 126 Report post Posted February 17, 2017 ANZAC COMP PREP -Day 15 WARM UP: -Hip stretches/glute activation/shoulder mobility STRENGTH: -Beltless squat 1x2 #170kg (sleeves) -Bench press 1x5 #110kg ASSISTANCE: -Side bends/ham curl SS 5x20 -Facepull 1x100 COMMENTS: Elbows and lower back sore, hard to bench. Share this post Link to post Share on other sites
Monarchking 126 Report post Posted February 18, 2017 ANZAC COMP PREP -Day 16 WARM UP: -Hip stretches/glute activation/shoulder mobility STRENGTH: -Deadlift 1x10 #190kg (belt) 3x10 #140kg -Front squat 4x5 #100kg ASSISTANCE: -Leg raises/ham curl SS 5x20 COMMENTS: Shes full steam ahead from here. Share this post Link to post Share on other sites
