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Monarchking

The Daily Grind

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CAPO VIC STATES BENCH ONLY PREP:

Day 2

 

DEADLIFT

1x3 #220kg (belt)

3x10 #120kg

 

SMOLV JR BENCH:

7x5 #110kg (paused)

 

ASSISTANCE:

Machine crunch/rope pull 4x30

 

COMMENTS:

Mobilising hips , back pain and hip disfunction.

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CAPO VIC STATES BENCH ONLY PREP:

Day 3

 

SMOLV JR BENCH:

8x4 #117.5kg (paused)

 

FRONT SQUAT

3x5 #100kg

3x3 #120kg (sleeves)

 

ASSISTANCE:

Lat pull/side bend 3x20

 

COMMENTS:

Day 3 and I'm fried ?

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CAPO VIC STATES BENCH ONLY PREP:

Day 4

 

SMOLV JR BENCH:

10x3 #125kg (paused)

 

ASSISTANCE:

Facepull 100

 

COMMENTS:

Long pauses. Tight triceps.

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CAPO VIC STATES BENCH ONLY PREP:

Day 5

 

SMOLV JR BENCH:

6x6 #105kg (paused)

 

FRONT SQUAT

3x3 #100kg

 

ASSISTANCE:

 Ham curl/machine crunch 3x30

 

COMMENTS:

Bench was crazy fast. Left hip and lower body pain.

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6 hours ago, Bigken1985 said:

Haha. Smolov jnr is a killer. Hard on the elbows tho

 

Elbows are manageable, but just front squatting, back squats can be a bitch on elbows sometimes

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CAPO VIC STATES BENCH ONLY PREP:

Day 6

 

DEAD LIFT

1x2 #230kg (belt)

3x10 #150kg

 

SMOLV JR BENCH:

7x5 #112.5g (paused)

 

ASSISTANCE:

 General mobility and stretching

 

COMMENTS:

Bench moved fast, but I can tell I'm fatigued. Actually failed last rep haha just run out of Enegey lol. I'm pretty tired actually. Deadlift 8.5 RPE tech not normal, left hip is sore as.

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CAPO VIC STATES BENCH ONLY PREP:

Day 7

 

SMOLV JR BENCH:

8x4 #120kg (paused)

 

FRONT SQUAT

3x3 #120kg (sleeves)

 

ASSISTANCE:

Machine crunch/leg ex 4x30

 

COMMENTS:

Tough really. A bit of recovery needed between sets due to joints. So much bench...

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CAPO VIC STATES BENCH ONLY PREP:

Day 9

 

SMOLV JR BENCH:

6x6 #107.5kg (paused)

 

FRONT SQUAT

1x2 #130kg

1x2 #140kg

1x1 #150kg

1x1 #160kg

3x3 #120kg

 

ASSISTANCE:

 cable rows

 

COMMENTS:

Beginning to feel fatigues in the shoulders/chest/delt sleeves worn on fronts. Not sure if PB or equal PB 

 

 

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CAPO VIC STATES BENCH ONLY PREP:

Day 11

 

SMOLV JR BENCH:

8x4 #122.5kg (paused)

 

COMMENTS:

Band assistance. Feels good. Glad when it's over tho to get a more balanced training protocol

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VIC STATES BENCH ONLY PREP:

Day 12

 

FRONT SQUAT

3x10 #100kg

 

SMOLV JR BENCH:

10x3 #130kg (paused)

 

ASSISTANCE:

 Ham curl/Lat pul 5x20

 

COMMENTS:

Bench was crazy awesome, long pauses fast reps.

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DEADLIFT

 

175x10 (belt)

 

102x10

102x10

102x10

102x10

102x10

 

BAND PULL THROUGH/50M INCLINE WALK

 

5sets

 

Sore bits. 20 in that top set really. Need to work into it better positions, stretch some areas.

 

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PRESS

 

57x15

 

32x10

32x10

32x10

32x10

32x10

 

DB ROW SS

 

25x20

25x20

25x20

25x20

25x20

 

Short/mid term goal is drop 5kg and build work capacity and conditioning (slightly strength is the ultimate goal) then longer term build my gym total to around 630ish. My squat needs to be up 20kg and I'd like to bench 160kg. But at this stage normalise things, get some more reps in and be a little less fat. 32 now and things hurt more

 

image.thumb.jpeg.77b9d72b2d72d4048dd5f0ee95ffb449.jpeg

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SQUAT

 

145x15 (sleeves)

80x10

80x10

80x10

80x10

80x10

 

LEG EX/SIDE BEND/ BACK EX SS

x20

x20

x20

 

Felt a little off today, energy was good, hips not so much.

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