monx's log

[monxoboyo]

01/05
squat w/belt
132.5kg x 5 x 3 @8.5
starting to get difficult, not grinding yet and only resting 3-4 mins still but bar speed slowing

bench (TnG)
96.25 x 1 @9
def a @9, overshootin' still, could probably be warming up smarter on this
83.75 x 5 x 5 @8
these were ok, last set probably best as I kept my leg drive more consistent. Definitely need to rest longer between sets

SGDL
100 x 5 x 3 @7
first time doing these, felt like doing something from the floor instead of chins, prob need straps or hook if any heavier/more sets

press
42.5 x 8 x 3
missed the fourth set, ran out of time, bit tired but the time these rolled around. Will get four next time

[monxoboyo]

4/05
Decided to give da bridge a go in an attempt to get to grips with RPE, I'm going away for two weeks at the end of the month and not sure what gym facilities there will be but no harm in starting I reckon. Had enough of LP style stuff and as it's all starting to slow down thought best switch now before I grind myself to death again.

squat w/belt
115 x 5 @6
125 x 5 @7
130 x 5 @8
Felt like an 8 at the end even though lifted 5lbs more for 5x3 last session. Possibly carrying fatigue from that still? I dunno, guess this first week is low volume stress to allow for that assuming the end of LP has a lot of intensity induced fatigue. First set may have not been quite a six, more warm-up needed perhaps

CGBP
82.5 x 4 @7
85 x 4 @8
87.5 x 4 @8.5-9
going to 90kg would probably have been too much but these moved well with about 3-4 mins rest. The LP pressing fix has certainly had some impact it would seem

Rack pull
110 x 7 @7
120 x 7 @8
125 x 7 @9
sooo I fucked up already just checked and the RPE supposed to be 6,7 & 8, could happily have stopped at 120 too. These are fucking hard, where does the power come from?? Can't believe people can pull way more this way. Also my gym is crap and I can't quite get a mid shin position on the shitty half rack, it's too high and probably eliminates quads all together, may try standing on something or stacking plates next time. Kinda took a few warm ups to find the groove. Hooked most of the work sets but may use straps next time, and the right weight hopefully...

Chins
4 x 5
I know these don't go here but had a bit of time still and thought they may be ok as they don't generate too much fatigue right?? This weekend is bank holiday so plan on catching up with some sleep in any case

[monxoboyo]

06/05
2ct pause squat
105 x 4 @7
110 x 4 @8
115 x 4 @8.5-9
may have overshot these, not sure. Have only done them once before. Used the rep-range warm-up strategy to try to establish RPE for them

Press w/belt
52.5 x 5 @6
55 x 5 @7
60 x 5 @8-8.5
Was gonna call 50 x 5 a @6 but stuck my wraps on and 52.5 was a breeze so took some larger jumps, almost got away with the effort in the last set but think a slightly longer rest would have made it a solid 8 (only rested 2-3mins) 60 x 5 on the press has been a long-term goal for me so pretty chuffed these moved as well as they did. That BBM press fix for LP definitely helped would recommend to anyone struggling with the press/bench on LP. Don't even bother re-setting them (unless you have a form breakthrough and even then..) just add more work in. Makes sense

PRow
65 x 8 @6
70 x 8 @7
72.5 x 8 x 2 @8
Starting to quickly come around to these - just like SS did with the rise of SSOC

[monxoboyo]

07/05
This be the first GPP day for the bridge. I'm doing this day at home as I can't do four days in the gym atm.

Chins
20 reps in 7mins - 6/4/3/3/4
I guess I try to make the number go up in the allotted time? Be nice to not do these in the gym for a bit, they're not my strongest exercize. May practice them a bit more at home now that I know my home chin-bar works, 'grease the goose' style or whathaveyou

Ab(zZz)
7mins of hell and floppin about on the floor consisting of;
1min plank on elbows
45 secs one armed plank on each side on elbows
45 secs press up position plank
30 - 40 secs-ish of ab wheel rollouts (fuck these hurt, first time using this thing)

Bike
25mins steady pace (around @6) could probably have gone for another 15mins or so
unfortunately the bike display doesn't work too well any more so couldn't monitor my pulse, will figure something out. Looking forward to seeing if this made my bench go up tomorrow!

[monxoboyo]

08/05
Dead w/belt
135 x 5 @6
140 x 5 @7
145 x 5 @8
All hooked, bout 4-5mins rest. Was going to call 130 x 5 @6 but 135 moved even easier so yeh.

Bench 1ct pause
80 x 5 @6
85 x 5 @8
87.5 x 5 @?
Messed up somewhat here after thinking may be able to match the CGBP weight. Due to the gym being busy had to use a rack I wouldn't normally and hit the left hook on the way up on the 4th rep of last set. Managed to save it and the final rep was a bit of a grind as a result but think I was overreaching anyway. Should probably have stuck with something like 80/82.5/85

303 tempo squat
80 x 8 @6
90 x 8 @8
100 x 9 @9
Overshot on these too. Fuck these are awful after bench and deadlift. Should have stuck with 70/80/85-90. Will probably NDTFP and not tempo the way up next time, maybe do a 5 count on the way down instead.

I can see time is going to be an issue on this day as I was already pushed and further workouts call for sets across. The other days are fine to run over a bit but today is awkward. Wonder if its ok to shorten warmups now that have established some ballpark RPEs (i.e not do the same rep-range all the way up to the first work-set like the bridge suggests)

[monxoboyo]

11/05
squatwithbelt
110 x 5 @6
120 x 5 @7
130 x 5 x 3 @8
could've done 2 more just about on all three 130s I think, mrs said form looked good on my second set. I just don't FEEL great and think my hip/SI trouble is coming back.uh oh

CGBP
82.5 x 4 @7
85 x 4 @8
87.5 x 4 x 2 @9
These felt bang on with the RPE and also very solid in execution. They are fast becoming a favourite.

Rack pull just above mid shin
100 x 7 @6
110 x 7 @7
120 x 7 x 2 @8
Done with straps on work sets this time. These feel good for building a lot of tension from the start of the movement, hope it transfers well.Slightly lighter than last time still pretty brutal doing 7 reps. I missed the fuckin rack on one side on the way down of the first rep of the first @8 set. Decided to rescue it, probably made the set harder..

Farted about with empty bar and 60kg pin squats for a bit. Heard Austin talk about using these to remedy and rehab a tendinopathy on a rather excellent youtube vid once. Need to try to clean this hip problem up

[monxoboyo]

12/05
Went swimming for 90 minutes, mostly leisurely paced with some fast-ish lengths (@8??) sprinkled in. This counts as GPP yes? Maybe, not sure how great a conditioner swimming is for strength training. Was fun though

[monxoboyo]

13/05
Home workout;

Press w/belt - 55kg x 5 x 2 @8.5 shitty rickety bar

Close(grip??) Pushups - 15 + 5 x 5 done myorep-ish style with minimal rest. Been a while since I've done these and wearing wrist wraps certainly adds something to them

One arm rows - 20 x 8 x 3 @7 don't like these

[monxoboyo]

15/05
530temposquat
lots with empty bar for sets of 7
60 x 7 x 4 @no pain
hip been playing up again so have kind of abandoned the bridge for now in favour of finding a way of training in less pain and going from there..

2ct bench
75 x 5 x 5 @8
may have done six sets I'm not sure

chins
5 + 3 x 3
minimal rest, made more difficult by not bothering to fetch my chalk

[monxoboyo]

18/05
squat w/belt
110 x 6 @6
115 x 6 @7
120 x 6 x 2 @8
140 x 1 @7.5 (done later on)
Shit was feeling ok today so took advantage of it.

CGBP
70 x 6 @6
75 x 6 @7
80 x 6 @9
77.5 x 6 x 2 @8
adjusted down to get back to @8

PRow
60 x 14 @8.5
60 x 5 x 2
60 x 2
myoreps, first time doing these, they gassed me to fuck

[monxoboyo]

20/05
squat w/belt
120 x 5
130 x 5
140 x 4 @8.5

Press w/belt
45 x 6
50 x 6 @9
47.5 x 6 @8
Fuck, bit difficult here

RDL
40 x 8
50 x 8
60 x 8 x 3 @8
First time doing these, felt good the next day i.e no pain, think deads have been exacerbating hip trouble

TnG bench (myo)
60 x 14 @7 (should maybe have gone to 16)
4 x 6 @8
Got to 6 sets no real problem, probably should have done fives

[monxoboyo]

22/05
squat w/belt
140 x 3 @8.5 didn't move well on the stupid fucking bouncy floor. There's signs up in the gym atm saying they are doing improvements soon, I hope to god they remove this piece of crap floor, or at least put more stations to squat on the hard floor part of the place
125 x 5 x 2 @8.5
100 x 5 beltless with minimal rest after previous sets

CGincline
50 x 6
55 x 6
60 x 6 x 3 @9
never done incline before, these were fun

2ct pause dead
102.5 x 5 x 3 @8
deadlift cardio

chins
7 + 5 x 2

[monxoboyo]

25/05
squat w/belt
140 x 1
145 x 1 @8.5
115 x 5 x 4 @8

1ct bench
80 x 3
90 x 1
102.5 x 1 @8.5 (TnG PR)
82.5 x 5 x 4/5 @7 not sure if I did 4 or five sets, I need to start writing down shit as I go
These felt good and may have been more like a 2 count, I'm annoyed that I bottled the PR and didn't pause as I certainly think it would have gone

PRow (myo)
60 x 14 @8.5
4 x 4 + 3
better than last time

[monxoboyo]

27/05

For some reason I didn't write this workout down (last day before holiday - stressing about packing, sleeping, driving an shit - 1st world problems..)

Anyway from (hazy)memory think it was something like squat around 115 - 120 for sets of 5

Pretty sure did OHP at 50 x 5 x 4

Did a single deadlift of 160, think there was 3 sets of 5 with 125

Fuck knows really, could maybe even convince myself I PR'd at this rate

Was away for two weeks and had a blast, drank a lot and lay around a lot. The hotel had a gym with some really dodgy old Nautilus-style machines in with no indication of what weight you were using on them - passed on these. There were some bikes, treadmills and a rower though and a pair of dumbbells so did some GPP-style workouts. One arm rows, curls and presses with the dumbbells, planks on the floor and 30mins LISS on the bike mostly. Plus some dips on the stepper machine handles. Also played a bit of table tennis, went hiking and swam quite a lot.

[monxoboyo]

13/06

Squat
105 x 6 @6
110 x 6 @7
115 x 6 x 2 @8

1ct Bench
70 x 6 @6
72.5 x 6 @7
75 x 6 x 2 @8/@7
second set easier

Row
60 x 8 @7
62.5 x 8 @8
65 x 8 @9
didn't mean to get to 9, these were a bit harder than expected

[monxoboyo]

16/06

OHP
47.5 x 6 @6
50 x 6 @7
52.5 x 6 x 2 @8/@8.5 (+ 60 x 1)
Did one rep at 60kg between the last two sets which was a bit slow. Just wanted to see if I could still do two big wheels

RDL
70 x 8 @6
80 x 8 @7
90 x 8 @8
hooked the last two sets and dropped the bar during the last rep, weight was fine grip clearly needs work

Tng bench (myo)
60 x 16 @8
60 x 5 x 3 + 4
right shoulder a bit sore at time of writing, may have rushed these a bit

Bar curl and cable pushdowns - 12 x 3 both

Assault bike for 30 mins @fuck
This was brutal, may come back to it for HIIT rather than LISS

[monxoboyo]

Haven't logged on here for a bit but have been writing it down in my book, am not going to transfer as I'm lazy but here is the most recent;

20/07;

Squat
90kg x 6 x 2@7
100kg x 6 x 2@7-8
Working on fixing a hip issue which has been hanging around on and off since late last year. Significantly reduced weight and had the mrs film a few sets and yell cues at me. Lots of practice ~empty bar to 60kg. Bar path, depth and pain ok

1ct Bench
70kg x 6 @7
75kg x 6 @8 x 2

Tripushdown
23kg x 12 x 4

21/07;

Row
65kg x 13 + 5 x 4 + 4

Barcurl
20 x 12 x 4

lat pull
40 x 15 + 12 x 3 + 10 x 2 in 8 mins

Planks and V-sits
45/30secs in 8 mins

20 mins LISS on assault bike

[monxoboyo]

22/07

OHP
47.5 x 6@7
50 x 6@9 - rushed into this set and mis-grooved the last rep so @9 for this
50 x 6@8 - better

RDL
75 x 8@7
80 x 8@8 x 2 - hip stayed happy

TAG bench (myo)
70 x 12 + 4 x 2 + 3 overshot a bit here so didn't get too far
65 x 8 (for fun)

curl
22.5 x 12 x 4

tripushdown
25 x 12 x 3
23 x 12

[monxoboyo]

24/07

Dead w/belt
125 x 6@7
130 x 6@8 x 2

2ct incline
55 x 8@7
57.5 x 8@8 x 2 - short rests

2ct leg press (myo)
137 x 12 + 5 x 5

tripushdown
23 x 12 x 4

curl
20 x 12 x 3
25 x 12

Fast session with quick rests as short on time.

[monxoboyo]

27/07

Squat w/belt
140kg x 1@8
115kg x 6 x 3@8
3mins rests each

1ct bench
95kg x 1 @8(maybe lower)
72.5 x 6@7
77.5 x 6@8 x 2
not sure whether to do an extra set if I undershoot?

row
62.5 x 14 + 5 x 5

curl
25 x 12 x 4

triropepull
18 x 12 x 3
23 x 12

20mins LISS on rower - fallen off the conditioning wagon a bit last week :/