The Daily Grind

[Monarchking]

 

From last week, the grindiest rep I've done since forever. 

[Monarchking]

150 single in sleeves 

 

[Monarchking]

COMP PREP

-Day 40

 

WARM UP:

-Hip stretches/glute activation/shoulder mobility 

 

STRENGTH:

-Squat

1x2 #180kg (sleeves/belt)

1x2 #190kg (sleeves/belt)

 

-Front squat

5x2 #100kg

 

ASSISTANCE:

Ham curl/side bend SS 5x20

 

COMMENTS:

Nose blow out on top set. Felt heavy on the decent, poppd up nicely tho 

[Pseudonym]

On 02/04/2017 at 7:27 PM, Monarchking said:

From last week, the grindiest rep I've done since forever.

Nonsense. That looked too easy, man!

 

Also: #gymnationNZ

 

[Monarchking]

COMP PREP

-Day 41

 

WARM UP:

-Hip stretches/glute activation/shoulder mobility 

 

STRENGTH:

-Front squat

1x2 #130kg (sleeves)

3x5 #100kG

 

ASSISTANCE:

Ham curl/facepull/Lat pull down

 

COMMENTS:

 

[Monarchking]

COMP PREP

-Day 42

 

WARM UP:

-Hip stretches/glute activation/shoulder mobility 

 

STRENGTH:

-Deadlift

1x2 #200kg

 

-Front squat

1x2 #100kg

 

ASSISTANCEi:

Let ex/ham curl SS 3x20

Side bend/ab machine SS 5x20

 

COMMENTS:

Body has had enough. Got some really good reps in on the abdominals tho. 

Back has been really stiff the last few days, can hard put my socks on. 

[Monarchking]

COMP PREP

-Day 43

 

WARM UP:

-Hip stretches/glute activation/shoulder mobility 

 

STRENGTH:

-Floor press

2x2 #130kg

3x5 #100kg

 

ASSISTANCEi:

Seated cable/floor fly SS 3x20

facepull 100

 

COMMENTS:

 

[Monarchking]

COMP PREP

-Day 44

 

WARM UP:

-Hip stretches/glute activation/shoulder mobility 

 

STRENGTH:

-Fromt squat

1x2 #140kg (sleeves)

4x3 #120kg (sleeves)

 

ASSISTANCEi:

Ham curl back ex SS 3x20

 

COMMENTS:

Hips and abs mobilising a bit better. Dam they were sore and rusted shut.

[Monarchking]

[Pseudonym]

Shit, bro - looking massive!

 

Do you have any pics from back when you first joined the site?

[Monarchking]

5 hours ago, Pseudonym said:

Shit, bro - looking massive!

 

Do you have any pics from back when you first joined the site?

 

Yes

[Monarchking]

COMP PREP

-Day 45ish

 

WARM UP:

-Hip stretches/glute activation/shoulder mobility 

 

STRENGTH:

-Deadlift

1x2 #230kg (belt)

3x2 #170kg 

3x10 #120kg

 

ASSISTANCEi:

Single leg ham curl/side bend SS 5x20

ab machine/pull through 5x20

 

COMMENTS:

Lower back has been sore for weeks on end. Manageable but annouying. A small slump in strength the last 2 weeks what's shit.

[Pseudonym]

On 15/04/2017 at 10:56 AM, Pseudonym said:

Do you have any pics from back when you first joined the site?

On 15/04/2017 at 4:25 PM, Monarchking said:

Yes

 

Fine. I'll dig them up myself!

 

From your first journal in 2009. I think I can see a bit of a difference. Well done, bro!  

[Monarchking]

4 hours ago, Pseudonym said:

 

Fine. I'll dig them up myself!

 

From your first journal in 2009. I think I can see a bit of a difference. Well done, bro!  

 

Haha they are the ones. I was 23 and decided to "gain weight" because I was 57kg and an alcoholic so started doing starting strength. Didn't have a squat rack so hung a pole with tyres on each end and filled each tyre up with 1 stone per woekout. I had to get into a full, squat postion. And put the "bar" on my back then start from there haha

 

Wish I took full body pics but I too measurements. Widest part of leg was same measurement as 1 inch above knee cap now lol

 

training weight today was 91.8 200/150/250 gym lifts, belt sleeves.

[Monarchking]

COMP PREP

-Day 46

 

WARM UP:

-Hip stretches/glute activation/shoulder mobility 

 

STRENGTH:

-Floor press

6x2 #130kg

 

ASSISTANCEi:

Machine press/lat pull down SS 3x20

Facepull  5x20 no rest various angles

 

COMMENTS:

Floor press moved really well

[Monarchking]

COMP PREP

-Day 47

 

WARM UP:

-Hip stretches/glute activation/shoulder mobility 

 

STRENGTH:

-Bench

1x2 #140kg

 

-Front Squat

5x3 #110k

 

ASSISTANCE

Ham curl/machine abs 3x20

 

COMMENTS:

6 days from bench only. 150 is likely. Hips ans back all fucked up, going to have to take a step back in some areas and also improve mobility

 

 

[Monarchking]

COMP PREP

-Day 48

 

WARM UP:

-Hip stretches/glute activation/shoulder mobility 

 

STRENGTH:

-Bench

2x2 #120kg (long pauses)

 

-Front Squat

1x2 #140kg (sleeves)

1x1 #150kg (sleeves) 

 

ASSISTANCE

Ham curl/face pull/abs 3x20

 

COMMENTS:

3 days rest will be just perfect. One more day of work, 11 hour days are meh. Trying to stear clear of everyone with the flu...

[Monarchking]

90.7

 

5 hours to drop 800g

 

ill have some chicken and eggs now and a long black, do some cardio and have a hot bath. Should work...

[Monarchking]

 

Pic 1. August 2016 benched 145 at 92.75

Pic 2. Tommorrow HOPE to bench 147.5 at 89.0

pic 3. Who fucken knows 

 

lol the grind is real

[PETN]

Bro we have the exact same underwear

[Monarchking]

6 hours ago, PETN said:

Bro we have the exact same underwear

Pretty sure I recently lost mine....

[Monarchking]

147.5kg ⚪️⚪️⚪️

 

Best bench was single ply 260kg at 75kg body weight 

maybe a 200kg raw best bench.

 

some good lifting here

[maccaz]

well done bro

[Monarchking]

On 25 April 2017 at 3:24 PM, maccaz said:

well done bro

 

Thanks. I'll try do it in a 3 lift one day

[Monarchking]

CAPO VIC STATES BENCH ONLY PREP:

Day 1

 

FRONT SQUAT:

5x5 #100kg (paused)

 

SMOLV JR BENCH:

6x6 #102.5kg (paused)

 

ASSISTANCE:

100 rep face pull various angles

 

COMMENTS:

3 weeks to bench 150 infront of 3 judges.