Monarchking Posted December 23, 2012 Report Share Posted December 23, 2012 This isn't me..History lesson:I am 5'5.5" Started training @23 in 2008 weighed 57kg. Always trained at home, picked up a good training partner around late 2009 he has similar history/stats as me.(call him 'mega loin' ..huge spinal erectors lol)Peaked this year @27 weighed in at 90kg with shocking PBs of:Squat 190x1 b,wBench 120x1 (touch n blow)Dead 195x1 bKeeping things simple and uncomplicated. Learned heaps last year and got a little imbalanced and tight in some areas that need to be weeded out over time.Starting new 5/3/1. Knocking 1RM down toSquat 170Bench 115Deadlift 185Press 72.5And lowering even further, using 90% of those numbers. Um for Xmas I purchased a trap bar so will be doing Trap Bar deadlifts in place of BB Deadlifts. :shifty: Have had no structure in training since finished a couple months ago on 5/3/1 that lasted 11 cycles :shock: And just 2 weeks rest due to elbow injury. But fucken excited about training. I can actually visualise 220 on the bar and 140 on the bench, its in my mind I can smell the chalk and see the plates. I also plan on getting the scale to 97kg I can see the digets, I am 87kg now.f*ck YEA!Trap Bar Dead LiftNever used one. Using it as a tool to lead with the chest, got a little stiff and retarded at the end of this year with my deadlift.107x5125x5142x20142x10142x10142x10142x10142x10TB ShrugProud chest, no front rotation5x12 @ 70kgkrocs4x10 @ 43kg1x28 @ 43kgSit upsbw 15x15x15Descent start I guess. Was quite hot training. Quote Link to comment Share on other sites More sharing options...
I Declare War Posted December 23, 2012 Report Share Posted December 23, 2012 Mean volume on the Trap Bar Deadlift there mate! Good luck with your goals for the new year! Hardcore. Quote Link to comment Share on other sites More sharing options...
Monarchking Posted December 23, 2012 Author Report Share Posted December 23, 2012 Mean volume on the Trap Bar Deadlift there mate! Good luck with your goals for the new year! Hardcore.chur, first time using one, felt pretty good. Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted December 23, 2012 Report Share Posted December 23, 2012 Great intro So do I understand right? You be doing trap bar instead of BB deadlift?My understanding is that it is more of a squat movement patern... Don't bother me but just wondering why? Good luck tho .. I be popping in. Quote Link to comment Share on other sites More sharing options...
Monarchking Posted December 23, 2012 Author Report Share Posted December 23, 2012 Great intro So do I understand right? You be doing trap bar instead of BB deadlift?My understanding is that it is more of a squat movement patern... Don't bother me but just wondering why? Good luck tho .. I be popping in.yea I think your right. Why? For some reason I am motivated to give it a crack, and I just lost the hunger for the DL. Also want to hit it hard as I can. Also I lost tech with the DL and got a little immobile and my back seized up 3-4X last yea so need to fix some imbalances and hopeing a trap bar may be a useful tool in fix them.I have no experience with the trap bar.I was going to front squat a lot too, for the same reason lost the savage hunger for the back squat, but I found it again so sticking with. Quote Link to comment Share on other sites More sharing options...
Monarchking Posted December 26, 2012 Author Report Share Posted December 26, 2012 Definetly no world records today. Haven't been able to do any upper body movements for 3 weeks because of the fucken elbow, but its back to 100% now. Delts felt tight sore and weak well bellow 100% performance but that will all change Standing press42x547x555x850x1040x1040x1040x1040x1040x1040x1040x10Dips5x15 bodyweightCalf toe press3x50Good to get some blood flow around the delt area, feels like forever since I have pumped that shiz up. Well this is a start. Merry Christmas lifters. Quote Link to comment Share on other sites More sharing options...
Monarchking Posted December 27, 2012 Author Report Share Posted December 27, 2012 Back Squat100x5115x5130x10 b100x10100x10100x10100x10100x10Good morning50x1050x1050x1050x1050x10Ab roll outs3x10Pretty basic shit. Felt nice and upright throughout my squats untill the last 4 reps of the last set. Not using a belt in any back off sets, need to strengthen that shit. 130 actually felt heavy, haven't done many squats for a while.This drained my energy. Quote Link to comment Share on other sites More sharing options...
Monarchking Posted December 29, 2012 Author Report Share Posted December 29, 2012 Not exactly what I wanted, :banging: ELBOW RAGE :banging: sore aye. Kept moderate volume.Bench87x1380x1080x1080x10Dipsbwx20bwx20bwx20Close grip bench50x15x10x10Tried pull ups but elbow rage.Might have to take more time warming up the joint on pressing movements. Probably why they feel fucked now. Quote Link to comment Share on other sites More sharing options...
Monarchking Posted January 2, 2013 Author Report Share Posted January 2, 2013 Hex bar DL117x3135x5150x20150x10150x10150x10150x10150x10Hex bar Shrug5x12-15 @ 70kgHex Bar Row5x8-15 top set 60kgkroc row43x1543x20Standing cable crunch2x15couple days behind but all good. Quote Link to comment Share on other sites More sharing options...
Monarchking Posted January 3, 2013 Author Report Share Posted January 3, 2013 Standing press45x352x357.5x840x1240x1240x1240x1240x10Seated press3x10Dips 5x15 bodyweightHex bar floor pressworked up to 60x10 Quote Link to comment Share on other sites More sharing options...
Monarchking Posted January 5, 2013 Author Report Share Posted January 5, 2013 So I tried getting the bar lower on my back, it doesn't feel comftable and its semi unatural for me. So going back to my normal tech.Garage was a mild 27deg, a tight left hip flexor developed into a right side back bump. gay.Was hot but got it done, very disappointed with top set but was trying something new.Back SquatShit tech=shit result115x3125x3137x6100x10100x10100x10100x10100x10Good morningNeed to up weight, have tech sorted I think5x10 @50kghex bar farmers walkNever done loaded carries before but they look bad arse and Im sure will fill in some weaknesses. Quite fun and new so all good.3 sets to the mail box and back120kg Quote Link to comment Share on other sites More sharing options...
Monarchking Posted January 6, 2013 Author Report Share Posted January 6, 2013 Bench Press70x382x392.5x1380x1080x1080x1080x980x9Dipsbwx20x15x15x12x12Tricep hell (close grip)50x1250x1260x5x5x5(3 dif boards)60x5x5x5(3 dif boards)-40x10 DropsetGood sesh but main concern is Squat redemption this week. Quote Link to comment Share on other sites More sharing options...
Ninja Posted January 6, 2013 Report Share Posted January 6, 2013 Hey mate whered you get your hex bar from? Sounds fun Quote Link to comment Share on other sites More sharing options...
Monarchking Posted January 6, 2013 Author Report Share Posted January 6, 2013 Hey mate whered you get your hex bar from? Sounds funJust trade me. Cost about $150 and claims to have a 800lb breaking strain. Its definitely brought some variety and opened new doors to my training! Quote Link to comment Share on other sites More sharing options...
Monarchking Posted January 8, 2013 Author Report Share Posted January 8, 2013 :banging: NOOOOO GETTING A COLD MEGA THROAT DEATH :banging: Squat Liftgetting easier but dam my throat is roar cant even talk pissed me off a bit120x5142x3160x20160x10160x10160x10160x10160x10Trap Bar shrug5x12 @ 70Trap Bar rowgave up, enough done, sickenss setting in... FIGHT IT2x15 @ 50 Quote Link to comment Share on other sites More sharing options...
Monarchking Posted January 8, 2013 Author Report Share Posted January 8, 2013 Enjoy Quote Link to comment Share on other sites More sharing options...
Monarchking Posted January 9, 2013 Author Report Share Posted January 9, 2013 f*ck picked up the flu! Fruit, water and protein shakes are whats going in.Off to Auckland on Sunday to catch The Red Hot Chillis play. Staying in the CBD and looking for a training session on Monday. Anyone recommend any place close? Squat rack probably required as will have to postpone a few sessions due to sickness :puke: :puke: Quote Link to comment Share on other sites More sharing options...
drizzt Posted January 10, 2013 Report Share Posted January 10, 2013 You're a beast bro, I enjoy following your logs, attitude to training is always good :clap: Jumping onto the platform this year?Hope the flu passes quick, as for Auckland, CBD might mean Les Mills is the most handy to you? Casuals are steep from what I remember though... I haven't trained in Auckland for a while so hopefully an Auckland local can chime in here for you 8) All the best bro. Quote Link to comment Share on other sites More sharing options...
Monarchking Posted January 10, 2013 Author Report Share Posted January 10, 2013 You're a beast bro, I enjoy following your logs, attitude to training is always good :clap: Jumping onto the platform this year?Hope the flu passes quick, as for Auckland, CBD might mean Les Mills is the most handy to you? Casuals are steep from what I remember though... I haven't trained in Auckland for a while so hopefully an Auckland local can chime in here for you 8) All the best bro.Platform? hmm I would like to once I can hit 200 in the squat without having to scream yell slap myself and sniff salts to get pyced up for it :oops: Just to make it 'official'I looked at less mills and looks like you can get a 4week trail period FREE(conditions apply) so I guess thats a fee month out of 12. lol Doesn't say anything about casual rates but I am guessing $30?!cheers Drizzt Quote Link to comment Share on other sites More sharing options...
Monarchking Posted January 12, 2013 Author Report Share Posted January 12, 2013 OK lots of snot but energy is back and diet is back on track after been in bed for two 3 days. I will just drag this cycle out over 5 weeks since I been sick.Over head PressGoing to rest pause every max set, try and get a bigger press!45x555x360x10(rest pasued last 3)42x1042x1042x1045x1045x10Seated front press45x1050x755x7Side raises4x12Pull ups 5x10 bodyweigthHex bar loaded carryRoughly 40meters, have to turn at the end and come back120x1150x1 Quote Link to comment Share on other sites More sharing options...
Monarchking Posted January 16, 2013 Author Report Share Posted January 16, 2013 Ok didn't train in Auckland. Still suffering serious DOMS in the neck from rocking hard to the chillis. And to think people thought they could push through me n the Mrs LOL.Was an epic show, been a fan for years. Missed out last time they were here because I left the country nvm, worth the wait.I am training a 15 year old kid, he is keen and big. Not good condition, but thats all right, he has good squat tech and seems really keen and not the type to get caught up in drugs and alcohol so HOPE if I don't scare him off he can become a beast.Just did 100 pull ups of various grip in between spotting peoples squats in the gym today.Pull up10x10 body weight Quote Link to comment Share on other sites More sharing options...
Monarchking Posted January 17, 2013 Author Report Share Posted January 17, 2013 Back SquatFelt ok, a little coming forward, need bring up weaknesses and get stronger overall.115x5130x3145x6 (belt)110x10110x10110x10120x9 (belt)130x5 (belt)Good morningsThis is a killer exercise, smashes the core pretty good too what is a big weakness of mine60x650x1050x1050x1050x10ham curl3x12Standing cable crunch 3x15was hard work actually, but I have felt that I am getting a little bit more conditioned to the 5x10 squat and trap bar deadlift.just a small goal of mine is to squat 160x10 in knee wraps. i think I have done 165x5 in wraps??? Quote Link to comment Share on other sites More sharing options...
Monarchking Posted January 20, 2013 Author Report Share Posted January 20, 2013 Bench75x587x397.5x985x1085x980x980x880x8Dipsbwx125x125x105x105x10close grip50x1260x6x6x6Rope push down -- close grip super set3x15-30run out of chalk, would of helped on the bench today. Quote Link to comment Share on other sites More sharing options...
Monarchking Posted January 22, 2013 Author Report Share Posted January 22, 2013 Deload that shitPull ups10, 14, 10, 7Pull downs14, 12, dropsetHex bar row12, 14, 10, 10, 8Inverted rowsFace pulls3x20Something like that, nothing special Quote Link to comment Share on other sites More sharing options...
Monarchking Posted January 24, 2013 Author Report Share Posted January 24, 2013 umsumo good morning90x5x5x560x1060x1060x1060x1070x10Dimmel deadlift60x20x20x20Ham curl3x10Leg press20 reps100, 140, 180, 220, 250Leg Ex5x20 Quote Link to comment Share on other sites More sharing options...
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