Flash Monsta

[Flash_Monsta]

FLASH MONSTA RETURNS​

Previous Meet totals
December 2016 - BDFPA Welsh Divisional
Squat - 200kg
Bench - 130kg
Deadlift - 240kg
Total: 570kg

June 2017 - BDFPA Welsh Championship
Squat - 202.5kg
Bench - 135kg
Deadlift - 247.5kg
Total - 585kg

Follow me through my 2018 journey. Number one goal, total 600kg+
2017 being a bit of a shit show for injuries and set back, I’m confident 2018 will come with a tonne of gym PBs and a Meet total PB.

Feel free to ask questions as I’m going to keep my logging text to a minimal so it’s an easy follow.

​

 

[Flash_Monsta]

Week 1 Day 1
19/12

Comp. Bench - 117.5 x 4 RPE9
Paused Bench 3ct. - 107.5 x 5 RPE9
Squat w/belt - 165 x 4 RPE8.5

 

[Flash_Monsta]

Week 1 Day 2 21/12
Sumo Deadlift w/belt - 200 x 4 RPE9
Floor Press - 110 x 4 RPE9
Front Squat - 112.5 x 6 RPE9

 

[Flash_Monsta]

Week 1 Day 3
22/12

Box squats w/belt - 170 x 5 RPE9
Bench t&g - 110 x 6 RPE9
Push Jerk - 85 x 6 RPE9

 

[Flash_Monsta]

Week 1 Day 4
24/12

2” Deficit Deadlifts w/belt - 160 x 5 RPE9
Snatch SLDL - 130 x 6 RPE7 (very tight back)
Close grip bench - 105 x 6 RPE9

 

[Flash_Monsta]

Week 2 day 1
27/12

Squat w/belt - 170 x 5 RPE9
- 165 x 5 RPE8 (-6%)
- 165 x 5 RPE9

Competition Bench - 112.5 x 5 RPE8.5
- 107.5 x 5 x 4 (-5%) RPE7-8

Slingshot Bench - 120 x 5 RPE7
- 125 x 5 RPE8
- 127.5 x 5 RPE9.9

 

[Flash_Monsta]

Week 2 Day 2
28/12

Sumo Deadlifts w/belt - 200 x 5 RPE9
- 170 x 5 RPE9 (-6%)

Box Squats w/belt - 180 x 3 RPE9
- 170 x 3 RPE8.5 (-6%)

303 Tempo Squats - 100 x 7 x 3 RPE8

 

[Flash_Monsta]

Week 2 day 3
2/1

Squats w/belt + wraps - 180 x 4 RPE9
- 170 x 4 RPE9 (-6%)

Bench t&g - 117.5 x 5 RPE8.5
- 112.5 x 5 x 3 (-5%)

Close Grip Bench - 100 x 7 RPE9
- 95 x 7 RPE9 (-5%)

 

[Aleks Sytsevich]

In

 

[Flash_Monsta]

Week 2 day 4
3/1

Rack Pulls @ knees - 220 x 4 RPE7
- 230 x 4 RPE8

Good Mornings - 60 x 7
- 70 x 7
- 80 x 7 x 2

DB skull crushers - 12s x 7
- 14s x 7
- 16s x 7 x 2
- 18s x 7 x 2

 

[Flash_Monsta]

Week 3 Day 1
4/1/18

Squats w/belt - 175 x 3 RPE8.5
- 165 x 3 x 3 (-6%)

Comp. Bench - 122.5 x 3 RPE9
- 115 x 3 x 3 (-6%)

Bench w/ bench blaster - 135 x 3 RPE9
- 125 x 3 x 3 RPE7 (-8%)

 

[Flash_Monsta]

Week 3 day 2
9/1

Sumo deadlift - 210 x 3 RPE9
- 195 x 3 x 3

Front squats - 120 x 5

Floor press - 115 x 4 RPE9
- 107.5 x 4 x 4

 

[Flash_Monsta]

Week 3 day 3
10/1

Squats w/belt - 170 x 5 RPE9
- 160 (-6%) x 5

Bench t&g - 110 x 8 RPE9
- 102.5 (-7%) x 8

 

[Flash_Monsta]

Week 3 day 4
11/1

2” Def Dead’s (conventional no belt) - 180 x 5 rpe8.5
- 170 (-6%) x 5

CGBP - 107.5 x 5 RPE9
- 100 (-7%) x 5 x 2

Some hamstring stuff but wasn’t really too bothered with it.

 

[Flash_Monsta]

So I should be starting week 4 today, but I’m finding it difficult to find the time to train clients, get home to walk the dogs then get to the gym before I start work.. which is why I’ve been training 3/4 days on the trot.

I could train in my garage (which is what it’s for) but if I train too early my neighbours who are a bit older, say 70s, although are very supportive of my training always moan that I’m too loud if I train early and it effects their sleep.
Our garages are joined, which attaches to their house so Deadlifts are out because it vibrates through the walls apparently.
They’re happy for me to train and make as much noise as I want as long as it’s not too early, but then that throws my training week off a bit.
No stress though, I’m enjoying this new style of training and I confident I’ll be hitting some PBs this year. Knee is holding up very well, and I don’t want to jinx it but this feels the healthiest I have been (injury wise) in about a year.

So I’ll train tomorrow for 4 days in a row hopefully, as long as I’m getting in the work I should be ok. Considering a Meet for March.