Monarchking 126 Report post Posted April 28, 2017 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. Share this post Link to post Share on other sites
Monarchking 126 Report post Posted April 30, 2017 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 ? Share this post Link to post Share on other sites
Monarchking 126 Report post Posted May 1, 2017 CAPO VIC STATES BENCH ONLY PREP: Day 4 SMOLV JR BENCH: 10x3 #125kg (paused) ASSISTANCE: Facepull 100 COMMENTS: Long pauses. Tight triceps. Share this post Link to post Share on other sites
Monarchking 126 Report post Posted May 3, 2017 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. Share this post Link to post Share on other sites
Bigken1985 357 Report post Posted May 5, 2017 Haha. Smolov jnr is a killer. Hard on the elbows tho 1 Monarchking reacted to this Share this post Link to post Share on other sites
Monarchking 126 Report post Posted May 5, 2017 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 Share this post Link to post Share on other sites
Monarchking 126 Report post Posted May 5, 2017 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. Share this post Link to post Share on other sites
Monarchking 126 Report post Posted May 7, 2017 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... 1 Bigken1985 reacted to this Share this post Link to post Share on other sites
Monarchking 126 Report post Posted May 8, 2017 CAPO VIC STATES BENCH ONLY PREP: Day 8 SMOLV JR BENCH: 10x3 #127.5kg (paused) COMMENTS: Moved well. But dam it hurts lol Share this post Link to post Share on other sites
Monarchking 126 Report post Posted May 10, 2017 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 Share this post Link to post Share on other sites
Monarchking 126 Report post Posted May 13, 2017 CAPO VIC STATES BENCH ONLY PREP: Day 10 SMOLV JR BENCH: 7x5 #115kg (paused) COMMENTS: killer head ace and time poor Share this post Link to post Share on other sites
Monarchking 126 Report post Posted May 14, 2017 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 Share this post Link to post Share on other sites
Monarchking 126 Report post Posted May 16, 2017 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. 1 Bigken1985 reacted to this Share this post Link to post Share on other sites
Monarchking 126 Report post Posted May 21, 2017 150kg bench ?⚪️⚪️ Moved pretty well. Share this post Link to post Share on other sites
Monarchking 126 Report post Posted May 22, 2017 SQUAT 140x20 (sleeves) 80x10 80x10 80x10 80x10 80x10 HAM CURL/AB MACHINE x20 x20 x20 20RM. I'm going to add 20kg to my squat. Share this post Link to post Share on other sites
Monarchking 126 Report post Posted May 23, 2017 BENCH 107.5x13 62.5x10 62.5x10 62.5x10 62.5x10 62.5x10 PULL UPS 3x10 REAR FLY 5x25 Sore pumped joints. Share this post Link to post Share on other sites
Monarchking 126 Report post Posted May 24, 2017 CONDITIONING 45min incline walk Share this post Link to post Share on other sites
Monarchking 126 Report post Posted May 25, 2017 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. Share this post Link to post Share on other sites
Monarchking 126 Report post Posted May 26, 2017 CONDITIONING 40min incline walk Share this post Link to post Share on other sites
Monarchking 126 Report post Posted May 27, 2017 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 2 Pseudonym and HarryB reacted to this Share this post Link to post Share on other sites
Realtalk 2417 Report post Posted May 28, 2017 Lol 32? Lebron is 32, you watched him lately? 1 Monarchking reacted to this Share this post Link to post Share on other sites
Monarchking 126 Report post Posted May 28, 2017 14 hours ago, Realtalk said: Lol 32? Lebron is 32, you watched him lately? Haha can't wait till im 52 to pull the "52 card" Share this post Link to post Share on other sites
Realtalk 2417 Report post Posted May 28, 2017 Looking solid though bro Share this post Link to post Share on other sites
Monarchking 126 Report post Posted May 29, 2017 @Realtalk are tou refering to the nba player Lebron? I dnt know much about him apart from he's jacked as f*ck Share this post Link to post Share on other sites
Monarchking 126 Report post Posted May 29, 2017 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. Share this post Link to post Share on other sites
