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Monarchking

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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 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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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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