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Monarchking. Garage Grunge.

Monarchking

By Monarchking
in Workout journals

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Monarchking Veteran member

Monarchking

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Hey. Thought I'd start a new Journal for the New Year.

Have been doing a 4-5day bb split now will start using Wendler's 5/3/1.

4 days a week.

I think I understand it :D

Goal : Destroy my current records.

Current lifts:

-Back Squat: 150x2 (b,w)

-Front Squat: 125x1 (b,w)

-Bench: 100x3(all paused)

-Overhead press: 70

-Deadlift: 180x2

Wasn't sure where to put my squat because I don't want to use knee wraps.

Will Start off fairly conservative and have knocked my Squat back to 140, Bench, 100, Press 65, and deadlift 180. And start @ 90% of these.

Here is my Gym, it has 3 members and its the best in town.

OBC.jpg

Height: 165cm

Weight: 82kg.

Start next week. Fucken excited.

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Monarchking Veteran member

Monarchking

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I hear good things about 5/3/1 :nod: I be reading your journal.

Good luck!

Just from what I've heard online people have done pretty well.

Can't w8 to get underway! ill catch up to you in no time...haha jk.

Yeah good stuff MK. It's quite inspiring seeing how you can train in such conditions yet still make gains. I hope you set some good records this coming year. :)

Thanks man. If you can train hardcore keep motivated and kick arse anything is possible right? 8)

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Monarchking Veteran member

Monarchking

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Your deadlift is already better than mine :grin: :clap:

Haven't done one in ages so will be interesting :D

I want 200kg up then down, big ask but I can fucken do it!

This week have done f*ck all just some foam rolling and a bench, again will do a full body 2night, light weight and get a massage 2mrw. SHOULD be fresh :)

Going to schedule it like this:

S-

M-Squat

T-

W-Bench

T-Dead

F-

S-Press

As far as assistance work, the first few weeks Ill do "Boring but big". What is basicly 5x10 of the main exercise squat, bench etc. Plus Ill add in dips, chins, GHR crunches where I see fit. Main target areas are hams, core and pull ups, gota do more pullups! 100per week bear min! What reminds me I must right that up on the gym notice board so I will do more n more pull ups!

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Monarchking Veteran member

Monarchking

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Cycle1, week1, day1

Struggled with the heat today, plus I got on the piss last week, and me n alcohol don't mix any more so been dragging arse last few days. So was good to get in the gym 2day and start my journey.

I wanted GHR, but had no one to hold my feet.

Back Squat

82x5

95x5

107.5x19-on reveiw of the video I counted 19 :( should done a couple more :naughty:

100x10

100x10

100x10

100x10

100x10

Weighted decline situps

(plate behind head)

5x20

5x20

5x20

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Phedder Veteran member

Phedder

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I wanted GHR, but had no one to hold my feet.

Try wrapping a towel around a barbell and sliding your feet under it, put enough weight on the barbell to keep you locked in of course. Won't be perfect, but better than nothing :nod:

Great squatting too :clap:

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Monarchking Veteran member

Monarchking

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I wanted GHR, but had no one to hold my feet.

Try wrapping a towel around a barbell and sliding your feet under it, put enough weight on the barbell to keep you locked in of course. Won't be perfect, but better than nothing :nod:

Great squatting too :clap:

Will give it a go man :D definatly want to be doing them at least 3x a week. My TP is usaly around, but ya know, holiday season things get shuffled around.

19 reps :shock: I would feel like i am in a cardio session :pfft:

Good job :clap:

lol it was hell, the heat was killing me too, na wasn't to bad. Would hope to keep these reps when the weight goes up too 8) :-s

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Monarchking

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C1,W1,D3

Pretty straight foward training today, was good but had a couple set backs.

1) ran out of breath on my top set lol and 2) cronic calf cramp when I tryed to do GHR, so a bit gutted on that. But oh well.

Dead lift

105x5

120x5

137.5x14

115x10

115x10

120x10

120x10

125x7

BB Shrug

80x17

90x18

100x16

100x13

100x12

Pull ups

4x4--dam I'm a heavy f*ck :roll:

GHR

fail-cronic calf cramp.

was thinking mayb its a better idea to do bench instead of press after today, oh well next cycle mayb.

^^^^

Oh yea the grip on my bar is so good it left cut marks up my quads lol n I was wearing pants..kick arse!

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Monarchking Veteran member

Monarchking

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Dude! You have some quads on you! :shock: :clap:

haha cheers :oops: its just and illusion :nod: and no condition at all + my hamstrings and calf are embarrassing. In time, in time.

Although like most I've beat the shit out of them and I think they have grown 11-12cm not sure would have to double check.

your quads and front squat are dam impressive!

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Monarchking Veteran member

Monarchking

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C1, W2, D1

Back Squat

Top set felt heavy, took about 3minuets, but fucked that shit hard

87.5x3

100x3

112.5x21

102.5x10

102.5x10

102.5x10

102.5x10

102.5x10

Gehto GHR Negatives

crampy calfs

5,5,5

Decline situps

5x20

5x20

5x20

5x20

Only a tiny back pump, so all things are looking good :)

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Monarchking Veteran member

Monarchking

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Had shit training, 1st day back at work? proli, lacked the drive I usually had, I guess we all get those days. :huh: And my grip was slipping a bit what pissed me off, mayb I was just tired, shit sleep :nod: And a little gutted with my top set, think i had my grip a bit to narrow too...was a bad day lol.

Deadlift

112x3

130x3

145x12

115x10

115x10

120x10

120x10

125x9

BB Shrug

Again grip slipping a little..AND WTF I ONLY DID 4SETS???

100x16

100x19

100x12

110x10

Hamstring curl

3x10

Bla gutted just looking at my log looks like I only did 4sets of shrugs...fail day lol. :doh:

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Monarchking Veteran member

Monarchking

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BB Press

Slightly disappointed with top set, should have racked it, and busted a couple more.

40x3

46x3

52.5x11

42x12

45x10

45x10

45x10

45x8

Dips

Shoulder was a little niggly, but bearable still held me back a little.

bwx12

bwx12

10x10

10x10

10x9

Decline weighted situps

Weight help behind the head, last set was brutal.

5x30

5x30

5x30

Managed 56 pullups this week lol. will get it up to 100+ soon.

Bodyweight is climbing :oops: Measured my arms today and they are both 1cm bigger :shock: since October. Need to do a full body measurement. I hold the bulk of my fat around my waist. Been hitting the yellow top and Pams chocolate milk a bit to much.

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