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Monarchking

The Daily Grind

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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.

 

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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

 

 

 

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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.

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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..

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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 

 

image.jpeg

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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. 

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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 ?

 

                                     image.jpeg

 

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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.

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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. 

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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. 

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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

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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.

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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. 

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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

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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. 

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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. 

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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.

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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. 

 

 

 

 

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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.

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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. 

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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. 

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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. 

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