Monarchking Posted December 16, 2013 Author Report Share Posted December 16, 2013 Press57.5x14 rest pause50 pull upsFloor press5x5 @ 80kg40 dips60 face pulls Kroc row43x37 -floor press was easy but got to start somewhere-no straps.-OHP is a humbling exercise, in difficulty and progression. Quote Link to comment Share on other sites More sharing options...
Monarchking Posted December 16, 2013 Author Report Share Posted December 16, 2013 OK my goals are simple-Squat 4 plates 100% raw (clothes optional)-Pull 5 plates-Bench 132.5 pausedHow wil I get there? Use 5/3/1 what I have used succesfully in the past what I should have never stopped (currently 3rd cycle in), but I made a mistake and struggled with motivation/sickness and injury this year. (Excuses I know for not sticking to the priciples that worked!) Although I did manage to get my bench up! Boring but big. Its bad ass and simple. 5x10 of the core lift. Done it with my bench for a year and it made me grow! And looking at my old log, my best squat numbers were all done when I was doing more squat volume. But never stuck with it for long periods in the squat, and never did it for my deadlift. The only thing I wont do BBB with is my Press. Only because I experimented with floor press and I really think they helped. So ill do them as a main assistance and rest pasue my top press set to push it a bit further since Im not doing much overhead volume. If injury is near (groin/hip/shoulder etc) I would obviously drop volume because Im not thaaaaat stupid haha.Gute ham raise. Luckily to have one of these so programing these in as a staple. For ever. Instead of just looking at it and doing it now n then Ive add in structure. I wil start with a 5x5 on lower days before I hit the Boring but big sets after my top 5/3/1 set. A lot swear by the GHR so Ill nail it for a year, if it works, it works haha. Will add bands/weights once I can get 100 per week.No belt. Im not using a belt on lower days. Obviously if needed(tired as f*ck/niggles etc) or if deciding to do a heavier pull like in the video above. Direct ab work done every ower day.Accessory. 100 pull ups per week. 100 dips per week. Kroc row rep records. Face pulls X hundreds! Mistakes. Treating Deadlift day as 'a back day'. I now look at my 4 training days as 'lower or upper days'. With lots off pulling. Tapping out on the top set. Its ok to back off and save yoursef for next week! get the required, if required!Not enough hamstring.No direct ab work.Learnt Write down what you priciples and philosophies are, so when you get side tracked GO FUCKEN READ THEM AND STOP BEEN A HOMO. Stick to what works and what you believe will work!Dont skip over head press. Do it once a week at least.Increase overall body strength to get stronger!Front squats make you feel awsome and are good for overall strength. Cycle them in but NEVER neglect the back squat!Think long term. You have trained for a while now and shit doesnt come easy. Inch by inch.Conventional Deadlifts don't suit me. I look like a retard and curl over, the bar drifts forward and it just doesnt seem to work. Its taken me a loong fucken time to get this into my head. But I pulll sumo now.Allong the wayDead lift 180x10Bench 100x20GHR 20Kroc 60x20 strapless obviouslyWrap up. So there you have it. Listen to my body! I couldnt lift for 2 months this year because I was an idiot. I was taking a shit and thinking, "man i got a sore tight lower back" What did I do? went for 5 plate deadlift the next day. Injured myself in the warm ups, contimued to train. And was off work and lifting for 2 months. I had trained for 3 months on a bench program I was getting really good at and was going to test a 130 in 2 days. But I went full retard DONT BE A f*ck HEAD. DONT GO FULL RETARD!! If your sore. Back off. Stretch ike hell, and manipulate volume. Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted December 16, 2013 Report Share Posted December 16, 2013 Now that is an excellent post, MK! That's one big Like from me.In fact, you've inspired me to start a topic:http://www.gymnation.co.nz/forum/general-chitchat/how-was-your-2013 Quote Link to comment Share on other sites More sharing options...
Monarchking Posted December 17, 2013 Author Report Share Posted December 17, 2013 Haha thanks. just a little thinking aye? Squats1x5 @ 137.5kg5x10 @ 100kg GHR 5x5Ab rolller 50 repsRequired reps only.Sore left kneeNo beltWeight feels easy but technique is stilll been mastered Quote Link to comment Share on other sites More sharing options...
Monarchking Posted December 20, 2013 Author Report Share Posted December 20, 2013 Bench1x9 @ 105kg5x10 @ 80kg50 pull upsPull Downs 3x10kroc rows 1x25 @ 43kgFace Pulls2x20 Bench sets were easy, top set pretty good but fucked up the last rep. Should had 10Wow tired at kroc rows! hahano straps, wrist wraps used in bench.Need to get stronger!SHIT!! forgot to do some dips..... Quote Link to comment Share on other sites More sharing options...
Monarchking Posted December 22, 2013 Author Report Share Posted December 22, 2013 Deadlift Party1x10 @ 170kgGHR5x5Deadlift5x10 @ 140kgAb roller40 repsNo belt5x10 was harder than previous weeks.broke the ab roller...2 @ the party, and he set a PR so success! Quote Link to comment Share on other sites More sharing options...
Monarchking Posted December 23, 2013 Author Report Share Posted December 23, 2013 I need to cut my hair and just be cafefull not to get sloppy off the floor. 180x10 shouldn't be tooo far away Loving deadlifts atm, they just feel right. Quote Link to comment Share on other sites More sharing options...
Monarchking Posted December 24, 2013 Author Report Share Posted December 24, 2013 OHPress1x10 @ 60kg60 pull upsFloor Press5x5 @ 82.5kg100 lat pull dwns60 dips60 face pullsPretty sure thats the first time I have hit 10 reps in the OHP, standing anyway!shoulders a little niggly, need a good upper mobility/massagehammys are pretty tight and soreall pull ups done with a neutral grip(palms facing each other) as I seem to get tendon troubles in my left elbow. Various widths. Quote Link to comment Share on other sites More sharing options...
Monarchking Posted December 26, 2013 Author Report Share Posted December 26, 2013 squat1x5 @ 145kgghr5x5squat5x10 @ 110kgab pull down 60 repsNo beltcomfy top settight as hamstringslast 1-2 reps on 5x10 we're paused in the hole 1-5secpaused squats are good for ya core Quote Link to comment Share on other sites More sharing options...
Monarchking Posted December 29, 2013 Author Report Share Posted December 29, 2013 Bench1x8 @ 110kg5x10 @ 82.5kgBack100 repsHave been battling some pain the last few days, ebows, shoulder, back, knee etccut volumeJust doing 3 workuts over the next 10 days to rejuvinate and freshen up.A very average sesh, but meh. Few extra days off here n there with some icing and massage and shit will cme together. Quote Link to comment Share on other sites More sharing options...
Monarchking Posted December 29, 2013 Author Report Share Posted December 29, 2013 Bench1x8 @ 110kg5x10 @ 82.5kgBack100 repsHave been battling some pain the last few days, ebows, shoulder, back, knee etccut volumeJust doing 3 workuts over the next 10 days to rejuvinate and freshen up.A very average sesh, but meh. Few extra days off here n there with some icing and massage and shit will cme together. Quote Link to comment Share on other sites More sharing options...
Monarchking Posted January 2, 2014 Author Report Share Posted January 2, 2014 deadlift1x9 @ 180kg5x10 @ 150kgGHR5x5abs50 repsNo belttore callastop set PBdam my belly is big Quote Link to comment Share on other sites More sharing options...
Monarchking Posted January 4, 2014 Author Report Share Posted January 4, 2014 Military press1x7 @ 65kgFloor press5x5 @ 85kg50 pull ups40 dips40 face pullsKroc row43x50straps on krocshoulders feel good after some pec/forarm stretches over the last few daysfloor press easy, but creeping up slowly. Quote Link to comment Share on other sites More sharing options...
Phedder Posted January 6, 2014 Report Share Posted January 6, 2014 Just caught up on your journal, looking strong with that sumo mate. Just a few things I noticed technique wise, you're still treating it a lot like a conventional deadlift but with a wider stance. I'm no sumo expert and it could be worth PMing Drizzt and asking him to take a quick look at the vid, but from what I could see you need to get your hips more involved. Take a little bit more time setting up, try to sit back onto your heels more to get more of a see-saw effect going, and focus on driving your knees outwards whilst then forcing your hips straight forward to the bar and driving your chest up. You should be able to start the lift with your chest up a bit more which will take more of the strain off your back and put more of it through your hips. Give that a try with 140kg or so and see how it feels compared to the grip and rip. There's certainly a few very successful grip and rip sumo lifters, but in general it seems to take a bit more patience as a lift, because if you get slightly out of position it can kill a maximal lift, whereas with conventional it's a lot easier to just muscle through small technique faults. Quote Link to comment Share on other sites More sharing options...
Monarchking Posted January 6, 2014 Author Report Share Posted January 6, 2014 Just caught up on your journal, looking strong with that sumo mate. Just a few things I noticed technique wise, you're still treating it a lot like a conventional deadlift but with a wider stance. I'm no sumo expert and it could be worth PMing Drizzt and asking him to take a quick look at the vid, but from what I could see you need to get your hips more involved. Take a little bit more time setting up, try to sit back onto your heels more to get more of a see-saw effect going, and focus on driving your knees outwards whilst then forcing your hips straight forward to the bar and driving your chest up. You should be able to start the lift with your chest up a bit more which will take more of the strain off your back and put more of it through your hips. Give that a try with 140kg or so and see how it feels compared to the grip and rip. There's certainly a few very successful grip and rip sumo lifters, but in general it seems to take a bit more patience as a lift, because if you get slightly out of position it can kill a maximal lift, whereas with conventional it's a lot easier to just muscle through small technique faults. Thanks for the input.youre def right when treating it like a conventional. I'll post a video of my back off sets, when the weights lighter m more aware of driving the hips in and squeezing the glutes.(this is what your talking about?) and when I do this I find I get less over extension at the lock out, nd lock out almost feels shorter. Ill def keep working on it, I feel so much better wider stance and I'm making progrss Quote Link to comment Share on other sites More sharing options...
Monarchking Posted January 7, 2014 Author Report Share Posted January 7, 2014 This was on my smoko table today at work. Quote Link to comment Share on other sites More sharing options...
Monarchking Posted January 8, 2014 Author Report Share Posted January 8, 2014 Squats1x2 @ 152.5kg5x10 @ 112.5kgGHR5x5Abs3x15Performance wasn't the best. Back/hamstring cramp.5s on the GHR easier but cramping!hips felt good, glute/back didn't..cramp/pump no beltwrist wraps on squatsTitan knee sleeves Should be a good run chase tonight Quote Link to comment Share on other sites More sharing options...
Monarchking Posted January 13, 2014 Author Report Share Posted January 13, 2014 bench100x14Elbow sleeves, wanted all time rep pbfelt sick. Did a couple of assistance sets and pull ups but stomach feels really bad. Think I have had to much milk and caffeine moving to Melbourne again so my gym is for sale Quote Link to comment Share on other sites More sharing options...
Monarchking Posted January 19, 2014 Author Report Share Posted January 19, 2014 Moving to Melbourne so selling al my crap.no more home gym but am excited about training at a new facilty where I can try new shit meet new peeps and be awesome.possibly dohertys city gym202x1 sumo and con72.5x3 overhead press pause on chest not getting all the work in ATM lots of shit to do Quote Link to comment Share on other sites More sharing options...
Monarchking Posted January 27, 2014 Author Report Share Posted January 27, 2014 Recent liftsTraining at a local gym...Squat 1x2 @ 172.5kg deepth was marginal beacuse was in a rack that was shit Bench1x7 @ 107.5kg meh average Dead Lift1x3 @ 192.5kg felt pretty easy, possible 15kg bar? Quote Link to comment Share on other sites More sharing options...
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