Monarchking Posted February 20, 2017 Author Report Share Posted February 20, 2017 ANZAC COMP PREP -Day 17 WARM UP: -Hip stretches/glute activation/shoulder mobility STRENGTH: -Floor press 5x5 #90kg ASSISTANCE: -Floor press 3x15 #60kg -Band push downs 5x25 -Band face pulls 2x50 COMMENTS: Pumped. Floor press was easy. Eating more, moved the belt up a notch Yesterday. Quote Link to comment Share on other sites More sharing options...
Monarchking Posted February 22, 2017 Author Report Share Posted February 22, 2017 ANZAC COMP PREP -Day 18 WARM UP: -Hip stretches/glute activation/shoulder mobility STRENGTH: -Squat 2x2 #180kg (sleeves, belt) ASSISTANCE: -Side bend/ham curl/back ex SS 3x20 -Leg raise/leg ex SS 3x25 COMMENTS Upper body mobility, wrist and elbow pain need addressed, everything else seems fine. Poor sleep, #babylife Quote Link to comment Share on other sites More sharing options...
Monarchking Posted February 24, 2017 Author Report Share Posted February 24, 2017 ANZAC COMP PREP -Day 19 WARM UP: -Hip stretches/glute activation/shoulder mobility STRENGTH: -Bench 5x5 #100kg (long pauses) -Front squat 5x2 #115kg (sleeves ASSISTANCE: -Lats/cable machines 100 reps COMMENTS Upper body pains but all good. Bench moved very fast. Squat felt a bit meh. Quote Link to comment Share on other sites More sharing options...
Monarchking Posted February 25, 2017 Author Report Share Posted February 25, 2017 ANZAC COMP PREP -Day 20 WARM UP: -Hip stretches/glute activation/shoulder mobility STRENGTH: -Deadlift 1x3 #220kg (belt) 3x10 #150kg -Front squat 3x3 #107.5kg ASSISTANCE: -Ham curl/decline sit up SS 3x20 COMMENTS First time over 200 in a while and it moved very quickly. Front squats not feeling as groovy as they used to in the past. HarryB 1 Quote Link to comment Share on other sites More sharing options...
Monarchking Posted February 27, 2017 Author Report Share Posted February 27, 2017 ANZAC COMP PREP -Day 21 WARM UP: -Hip stretches/shoulder mobility STRENGTH: -Floor press 3x3 #120kg ASSISTANCE: -Floor press 3x10 #70kg -Floor fly 3x20 #10kg -Teicep ex 3x20 -Facepulls 100 reps COMMENTS: Long pauses on the floor. Hopefully can mobilise all g and get a good arc, I'm feeling a decent bench PB around the corner. In a pretty good place really with first week of heavier stuff. Just some back pain and other joint pains. Quote Link to comment Share on other sites More sharing options...
Monarchking Posted March 1, 2017 Author Report Share Posted March 1, 2017 ANZAC COMP PREP -Day 22 WARM UP: -Hip stretches/glute activation/shoulder mobility STRENGTH: -Squat 1x2 #170kg (sleeves) 1x2 #182.5kg (sleeves, belt) ASSISTANCE: -Side bend/ham curl SS 5x20 COMMENTS Few aces and pains, squat moved ok. Quote Link to comment Share on other sites More sharing options...
Monarchking Posted March 4, 2017 Author Report Share Posted March 4, 2017 ANZAC COMP PREP -Day 23 WARM UP: -Hip stretches/glute activation/shoulder mobility STRENGTH: -Bench 1x2 #120kg 1x2 #130kg 5x6 #100kg -Front squat 3x2 #110kg ASSISTANCE: -Lats/cable machine back ex SS 3x20 COMMENTS All bench paused Quote Link to comment Share on other sites More sharing options...
Monarchking Posted March 5, 2017 Author Report Share Posted March 5, 2017 ANZAC COMP PREP -Day 24 WARM UP: -Hip stretches/glute activation/shoulder mobility STRENGTH: -Deadlift 1x2 #220kg 1x2 #230kg 4x2 #170kg -Front squat 2x2 #120kg 1x2 #130kg ASSISTANCE: -Ham curl/side bend SS 5x15 COMMENTS Quote Link to comment Share on other sites More sharing options...
Monarchking Posted March 5, 2017 Author Report Share Posted March 5, 2017 COMP PREP -Day 25 WARM UP: -Hip stretches/glute activation/shoulder mobility STRENGTH: -Bench 1x2 #120kg 1x2 #130kg 1x2 #135kg -Floor press 4x6 #100kg 2x15 #70kg ASSISTANCE: -Floor fly/seated cable 3x20 -Face pull 100 COMMENTS Solid pauses. 135 moved well, missed groved the second rep and bought it to low onto the upper stomach, but "easily" muscled through that with good speed. Changed plan. Bench only Anzac Day. And 3 lift WRPF a few weeks later. Quote Link to comment Share on other sites More sharing options...
Monarchking Posted March 10, 2017 Author Report Share Posted March 10, 2017 COMP PREP -Day 26 WARM UP: -Hip stretches/glute activation/shoulder mobility STRENGTH: -Floor press 3x2 #130kg -Front squat 3x2 #120kg ASSISTANCE: -Ham curl/Lat pull/back ex SS 4x/0 COMMENTS Hurt my back on Wednesday. Skipped training, it's a bit better but glutes hips are all jacked up and lower back discs feel a bit tender. So a slight set back. Pressing feels really good tho. Quote Link to comment Share on other sites More sharing options...
Monarchking Posted March 12, 2017 Author Report Share Posted March 12, 2017 COMP PREP -Day 27 WARM UP: -Hip stretches/glute activation/shoulder mobility STRENGTH: -Fromt squat 2x2 #130kg 1x2 #140kg ASSISTANCE: -Ham curl/Lat pull/be sumo squat 5x20 COMMENTS Lower back still tender. Apart from the pain and disfunction there, feel strong. Not risking DL today. Hope it doesn't f*ck me Quote Link to comment Share on other sites More sharing options...
Monarchking Posted March 12, 2017 Author Report Share Posted March 12, 2017 COMP PREP -Day 28 WARM UP: -Hip stretches/glute activation/shoulder mobility STRENGTH: -Bench 1x2 #130kg 1x2 #140kg (sleeves) -Floor press 5x2 #120kg ASSISTANCE: -Floor fly/facepull 5x30 -Face pull 100 COMMENTS Extended hip mobility. Bench on point, paused reps, good speed. 150 there today if I decided to. Used elbow sleeves. Quote Link to comment Share on other sites More sharing options...
Monarchking Posted March 15, 2017 Author Report Share Posted March 15, 2017 COMP PREP -Day 29 WARM UP: -Hip stretches/glute activation/shoulder mobility STRENGTH: -Squat 1x2 #172.5 (sleeves/belt) 1x2 #180kg (sleeves/belt) -Paused squat 5x2 #120kg (sleeves/40sec rest between sets) ASSISTANCE: -Ham curl/side bend SS 4x20 COMMENTS Quote Link to comment Share on other sites More sharing options...
Monarchking Posted March 18, 2017 Author Report Share Posted March 18, 2017 COMP PREP -Day 30 WARM UP: -Hip stretches/glute activation/shoulder mobility STRENGTH: -Front squat 3x2 #130kg -Floor press 1x2 #120kg ASSISTANCE: COMMENTS Sore back, sore elbows. Quote Link to comment Share on other sites More sharing options...
Monarchking Posted March 18, 2017 Author Report Share Posted March 18, 2017 COMP PREP -Day 31 WARM UP: -Hip stretches/glute activation/shoulder mobility STRENGTH: -Deadlift 1x4 #230kg (belt) 3x10 #120kg (bands) -Front squat 4x3 #100kg ASSISTANCE: Ham curl/decline sit up/back ex ss 5x20 COMMENTS Deadlift PB. Best is 230x2 and 240x2 Quote Link to comment Share on other sites More sharing options...
Monarchking Posted March 20, 2017 Author Report Share Posted March 20, 2017 COMP PREP -Day 32 WARM UP: -Hip stretches/glute activation/shoulder mobility STRENGTH: -Bench 1x1 #140kg 1x2 #142.5kg (sleeves) ASSISTANCE: Machine press/seated cable SS 3x30 Facepull 100 COMMENTS Feeling yesterday's session. 142 doubles moved ok considering I'm sore Quote Link to comment Share on other sites More sharing options...
Monarchking Posted March 22, 2017 Author Report Share Posted March 22, 2017 COMP PREP -Day 33 WARM UP: -Hip stretches/glute activation/shoulder mobility STRENGTH: -Front squat 1x2 #130kg (sleeves) 1x2 #140kg (sleeves) -Back squat 3x10 #100kg ASSISTANCE: Side bends 2x20 COMMENTS: Unhealthy back pain, right lower sharp pains. Other niggles, tight forarms, right knee pain, tight pecs and rear delt doms. Quote Link to comment Share on other sites More sharing options...
Monarchking Posted March 24, 2017 Author Report Share Posted March 24, 2017 COMP PREP -Day 34 WARM UP: -Hip stretches/glute activation/shoulder mobility STRENGTH: -Bench 1x2 #130kg -Front squat 3x2 #100kg ASSISTANCE: Face pulls COMMENTS: Body is fried Quote Link to comment Share on other sites More sharing options...
Monarchking Posted March 26, 2017 Author Report Share Posted March 26, 2017 COMP PREP -Day 35 WARM UP: -Hip stretches/glute activation/shoulder mobility STRENGTH: -Deadlift 1x1 #250kg (belt) 3x10 #150kg (bands) -Front squat 3x2 #110kg ASSISTANCE: Ham curl 100 COMMENTS: Just woke up wanting to pull 250. Body isn't the healthiest ATM but knew I wouldn't miss it. Defiently not 2 there. 7.5kg PB Quote Link to comment Share on other sites More sharing options...
maccaz Posted March 26, 2017 Report Share Posted March 26, 2017 yeah buddy, 250 is a decent milestone Monarchking 1 Quote Link to comment Share on other sites More sharing options...
Monarchking Posted March 26, 2017 Author Report Share Posted March 26, 2017 1 hour ago, maccaz said: yeah buddy, 250 is a decent milestone 1 hour ago, maccaz said: yeah buddy, 250 is a decent milestone Cheer, only 8 years in the making ? Im happy cos it's into the 250s and also I wasn't at my best or totally fired up. Yea it was hard but I defiently think I can improve on this. 91kg training weight yesterday. Deadlift ft is up 35kg in the last 2 years, not massive but was kinda stalled at 210-220 max for a long long time. That push/pull we did 2 years ago I did 210, 220 was probably there but really a hit and miss. I did 220 6 months later, then 230 4 months after that, 240 in August last year and repped 240x2 last November in training and 242 last December, Yesterday pulled 250 What did I change? i reset each deadlift, we'll keep my body engaged but weights always pause. Also always use a band around my ankles in my accessory (I use a semi sumo stance because my hips and flutes function better this way) for more glutes and the lighter weights are done for as hard and fast as possible. Deadlift once a week and some light hammy work during the week also. 275 would be 5 reds and a collar on the platform? That's like a life time goal. Quote Link to comment Share on other sites More sharing options...
Monarchking Posted March 27, 2017 Author Report Share Posted March 27, 2017 COMP PREP -Day 36 WARM UP: -Hip stretches/glute activation/shoulder mobility STRENGTH: -Bench 1x3 #130kg 1x2 #135kg -Floor press 3x3 #110kg ASSISTANCE: Lat pull down 4x15 face pull/Teicep ex SS 5x15 COMMENTS: Quote Link to comment Share on other sites More sharing options...
Monarchking Posted March 29, 2017 Author Report Share Posted March 29, 2017 COMP PREP -Day 37 WARM UP: -Hip stretches/glute activation/shoulder mobility STRENGTH: -Squat 1x3 #180kg (sleeves/belt) 1x2 #190kg (sleeves/belt) 1x1 #200kg (sleeves/belt) -Paused squat 5x2 #120kg (sleeves/40sec rest between sets) ASSISTANCE: -Ham curl/decline sit up/side bend SS 4x20 COMMENTS 600 gym total, 200/150/250 sleeves/belt Quote Link to comment Share on other sites More sharing options...
Monarchking Posted March 31, 2017 Author Report Share Posted March 31, 2017 COMP PREP -Day 38 WARM UP: -Hip stretches/glute activation/shoulder mobility STRENGTH: -Bench 1x2 #135kg -Front squat 1x2 #100kg ASSISTANCE: -1 arm seated cable 100 -face pulls 100 COMMENTS Wrist, elbow, back and knee pain. Body is usually faily beaten come Friday so volume is lower (4th training day). 2 more sleeps till next training session. Will be recovered and fired up. Quote Link to comment Share on other sites More sharing options...
Monarchking Posted April 2, 2017 Author Report Share Posted April 2, 2017 COMP PREP -Day 39 WARM UP: -Hip stretches/glute activation/shoulder mobility STRENGTH: -Deadlift 1x2 #230kg 3x10 #155kg (bands) -Front squat 3x2 #110kg ASSISTANCE: Ham curl 100/sit up/pull through through SS 3x20 COMMENTS: was really fired up but strength was just there. Last week was a pretty heavy week for me Started a supplementation routine 2 weeks ago. PM if anyone cares. Also lookijg to change gyms to a PL gym. Probably ptc south Melb as its 10min from work, I've train d there a couple times. Anyone else in Melb??? Quote Link to comment Share on other sites More sharing options...
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