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Monarchking

The Daily Grind

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SQUAT

 

157x3 (required reps)

170x2 (joker set)

 

90x10

90x10

90x10

90x10

90x10

 

Ab machine/leg ex 2x20

 

Aghh tight hips recovery slow due to lungs stil full of flem. All beltless, sleeves used on top sets.

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BENCH

 

120x3 (long pause)

 

70x10

70x10

70x10

70x10

70x10

 

Machine incline press/seated cable 3x10-20

Facepull 100

 

Pump was fucken sore. Elbow pain aswell. 88.5kg training weight.

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DEADLIFT

 

200x3 (belt)

 

120x10

120x10

120x10

120x10

120x10

 

Side bends/ab machine SS 2x20

 

Fast, aggressive, productive. Chasing my breath the entire session.

Top set was easy, 50meter walk between assistance deadlifts, bands used. 

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SQUAT

150x5 (required reps/sleeves)

 

SQUAT/125m SAND BAG CARRY SS

95x10

95x10

95x10

95x10

95x10

 

Ab machine/leg ex SS 2x20

 

Loving the supersets with the 5x10, a good way to push.

Top set moved average, body is quite sore, lats, forearms doms and some hip flexor tightnes and pain, required reps only.

87.8kg training weight.

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BENCH

110x5 (required reps)

 

BENCH/PULL UP SUPERSET

75x10-10

75x10-10

75x10-10

75x10-5

75x10-5

 

Dips/facepull ss 3x10-20

 

Rest pause last bench set. One of those days you push hard but performance is bellow par.

Long pauses on top set, moved easy.

Creatine AM, ZMA PM.

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DEADLIFT

185x10

 

DEADLIFT/125m SANDBAG CARRY SS

125x10

125x10

125x10

125x10

 

Nexf week I need to rest up a bit, backs getting stiff and glutes are too.

Almost died. Jet lagged daughter screaming from 11:30-3:30 was not fun, ended up sleeping on the couch with ear plugs. Mrs got on for a ride 1am what was the only highlight haha.

Top set felt OK, but I need to watch my technique, had more reps but at what cost?

Belt is feeling loose.

didnt finish the workout, 1 round short.

Recovery is slowing down.

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PRESS

60x10

 

40x10

40x10

40x10

40x10

40x10

 

Dips/Facepulls SS 3x10/20

Plate shrugs 3x20

 

Waking up with shoulder/elbow pains n pins n needles, lower back is tight and sore, deloading next week.

 

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DELOAD

 

SQUAT

120m 20kg Bulgarian bag carry superset

 

100x2

100x2

100x2

100x2

100x2

100x2

100x2

100x2

100x2

100x2

 

Ham curl/abs/back ex SS 3x20

 

Conditining is heaps better than it was a couple months ago. 

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DELAOD

 

FLOOR PRESS/PULL UP SS

 

100x2 - 5

100x2 - 5

100x2 - 5

100x2 - 5

100x2 - 5

100x2 - 5

100x2 - 5

100x2 - 5

100x2 - 5

100x2 - 5

 

Dips/seated cable SS 3x20

 

Decided on the floor press to ease the shoulder. Good pump by the end of it.

 

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11 hours ago, maccaz said:

bro you should jump on a proper program and do a 3 lift sometime soon, definitely strong enough lol (have been for a long time)

 

Yea will 3lift some time

 

5/3/1 at the moment, just building.

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DELAOD

 

DEADLIFT/120m FARMERS CARRY SS 

 

150x2

150x2

150x2

150x2

150x2

150x2

150x2

150x2

150x2

150x2

 

Ham curl/side bend ss

3x20

 

15kg plates each hand carry. Killer on the forearms...

Working hard, drive is definelty there. 

 

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RACK PULL

240x2 (belt)

 

140x20 (straps)

140x20

140x20

 

PRESS

20x20

20x20

20x20

20x20

20x20

 

FACEPULLS

100

 

"Deload/fun week" is over. Will keep BBB (boring but big 5x10) assistance heading into the next few waves. 

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