monx's log

[monxoboyo]

29/07

OHP w/belt
62.5kg x 1@8.5
52.5kg x 6@8 x 3

SLDL
90kg x 8@7
100kg x 8@8 x 4
definitely took the full three minutes rest for these, deadlift cardio

CGBP myo
60kg x 12 + 5 x 3 + 4

curl
25 x 12 x 4

tripushdown
25 x 12 x 2
23 x 12 x 2

[monxoboyo]

31/07

Dead w/belt
155kg x 1@8
130kg x 6@7 (under)
135kg x 6@8 x 2
Prob coulda gone up on the single but needed to crack on

Incline (TAG)
47.5kg x 8@5-6
52.5kg x 8@7
60kg x 8@8 x 4
2 mins rests

curl
25 x 12 x 4

cablepushdown
25 x 12 x 2
23 x 12 x 2

Leg press was still taken after gunz and was running out of time so attempted some front squats, didn't get past warmup so was only a few fives with 40-55kg, haven't front squatted in years

[monxoboyo]

03/08

Squat w/belt
142.5kg x 1
117.5kg x 6 x 3 - widened stance slightly on last set, felt better. Left side caving still

1ct Bench
100kg x 1
75kg x 6 - undershot (again)
77.5kg x 6 x 2

Row
62.5kg x 14 + 5 x 5

curl
25 x 12 x 5

cable pushdown
23 x 12 x 5

[monxoboyo]

06/08

OHP w/belt
65kg x 1
50kg x 6
52.5kg x 6 x 2

SLDL
85kg x 8
90kg x 8 x 4 (short rests)

CGBP
60kg x 15 + 5 x 4 + 4

curl
20 x 12 x 2
25 x 12 x 3

cablepushdown
18 x 12 x 2
23 x 12 x 3

Minimal rest periods throughout as needed to get this done in about an hour

08/08

Dead w/belt
155kg x 1
135kg x 6 x 3

TAG Incline
52.5 x 8
60 x 8 x 4
rushed through these and probably overshot the last set a bit

Leg press
147 x 14 + 5 x 4 + 3

Cablepushdown
18 x 12 x 2
20 x 12 x 3

[monxoboyo]

10/08

squat w/belt
150kg x 1
120kg x 6 x 3

1ct bench
100kg x 1
77.5kg x 6 x 3

row
65kg x 14 + 5 x 5

curl
20 x 12 x 3
25 x 12 x 2

cablepushdown
20 x 12 x 5

12/08

OHPw/belt
65kg x 1
52.5kg x 6 x 3

SLDL
90kg x 8
100kg x 8 x 4

CGBP
65kg x 12 + 5 x 5/6 (not sure if I did 5 or 6 sets...myorep haze)

curl
25 x 12 x 3
20 x 12 x 2

14/08

Dead w/belt
160kg x 1
140kg x 6 x 3

Tag Incline
55kg x 8
57.5kg x 8 x 4 (minimal rest ~90secs)

Leg press
147.5kg x 14 + 5 x 4 + 4

bar curl
20kg x 12 x 5

cablepushdown (all superset with curls)
18 x 12
23 x 12 x 4

pushdown
20 x 12 x 5 (superset with curls)

[monxoboyo]

17/08

Squat w/belt
120kg x 5
125kg x 5 x 2

1ct Bench
82.5kg x 5
85kg x 5 x 2

Row
70kg x 10
72.5kg x 10

19/08

Dead w/belt
135kg x 5
142.5kg x 5 x 2

OHP w/belt
52.5kg x 5
55kg x 5 x 2

303 squat
65kg x 10
70kg x 10
80kg x 10

Low energy throughout today, had to undershoot a bit

21/08

Squat no belt
120kg x 4
125kg x 4
127.5kg x 4

Floor press
80kg x 4
85kg x 4
87.5kg x 4 - limited options in my gym for overload bench, will look into getting a slingshot

Rack pull
130kg x 4
140kg x 4
150kg x 4 - slightly above mid-shin, difficult to get a good position on the rack available

[monxoboyo]

24/08

Squat w/belt
140kg x 1
112.5kg x 5 x 5 - 3 mins rest each set, single didn't move as well as I'd hoped and hip was complaining a lot during warmups but the volume sets felt good like my technique was holding together well

1ct bench
95kg x 1
75kg x 5 x 5 - pretty much exactly like the squat; rough single, was hoping for a bit more but good backoffs, technique feeling decent. Short rests here

Row
60kg x 10
65kg x 10
70kg x 10 x 2 - enjoyed these but feel quite weak on them, definitely @9 on the second set

26/08

Dead w/belt
160kg x 1
127.5kg x 5 x 5 - single moved really well, don't think I've been getting enough air in at the start on deads so was focusing on that and it seemed to have an impact, did the first couple of reps of each volume set DOH then hooked the rest

Press w/belt
65kg x 1
52.5kg x 5 x 5

303 squat
70kg x 10
80kg x 10
90kg x 10
87.5kg x 10 @9 for sure here

28/08

Squat no belt
110kg x 4
120kg x 4
125kg x 4
122.5kg x 4 x 2

Floor press
80kg x 4
85kg x 4
90kg x 4
87.5kg x 4 x 2

Rack pull
130kg x 4
140kg x 4
145kg x 4
137.5kg x 4 x 2 - bit disappointing, had minimal rests throughout this session but was particularly pushed for rack pulls. They also seem to piss off my hip the most so may have to experiment with something else in this slot

[monxoboyo]

31/08

1ct bench w/belt
100kg x 1
80kg x 5 x 5 - everything moved pretty well here, don't normally wear the belt, or bench first so there's that. 2min rests

Hip/glute felt pretty sore today and couldn't get through a squat warmup without pain so decided to just do a few tempos to pins with the empty bar, need to start working on fixing this/finding something that is tolerable

CG seated cable row
60kg x 10 x 2 - pendlay rows weren't happening either so had to make do, should probably have done lat pulls/chins on reflection

tri push down
17kg x 15
19kg x 15 x 2 (weird increments on the cables)

curl
20kg x 15 x 2
25kg x 15

04/09

Dead w/belt
185kg x 1
145kg x 5 x 3
140kg x 5 x 2 - Good session; new PR on the single and it weren't even a grinder particularly. Probably a @9-9.5 but this might be as I had just pulled 175 and 180 which are also both PRs but moved like @7's so maybe could round that off as a single @8? Maybe? Either way proceeded with the volume as such and happy with a PR, thanks BBM 2-3mins rest and hook grip on everything.

OHP w/belt
65kg x 1
52.5kg x 5 x 3
50kg x 3 - ran out of time :/

07/09

Squat w/belt
140kg x 1
110kg x 5 x 3
107.5kg x 5 x 2 - adjusted volume down as single was more like @9, was ok pain-wise

1ct bench w/belt
100kg x 1
80kg x 5 x 5 - good leg drive in single, didn't necessarily intend to repeat last week's numbers but think I'm still carrying some fatigue from deadlifts earlier in the week particularly in low back

Row
50kg x 10
60kg x 10
70kg x 10 x 2

[monxoboyo]

09/09

Dead w/belt
160kg x 1
132.5kg x 5 x 4 (w/straps) - 3mins rest
RPE(Rate of Perspiration Expelled) @10+ dunno why the fuck I was sweating so profusely today..was expecting a depressed performance after Tuesday but had hoped for a bit better tbh

OHP w/belt
62.5kg x 1
52.5kg x 5 x 4 - these all strict AF with no stupid hip bounce or layback, 2-3mins rest. I don't like Ohp much these days

303 squat
60 x 10
70 x 10
75 x 10
72.5 x 10 - not bad today sorta enjoyed these - minimal rest

Cable pushdowns
20kg x 15
18kg x 15 x 3

Rough session, been feeling pretty crap all week got a stomach bug or something but WYGD?-NT?