Monarchking. Garage Grunge.

[Monarchking]

Starting to really enjoy dips never really done many untill recent times but they getting easier :shifty: might have to cycle in some low reps

Press

42x3

48x4

54x11

48x9

48x6

48x6

Behind neck press

Slow constant tension shiz

38x10x9x8

Dips

bwx15

bwx15

bwx15

bwx15

bwx15

DB Ex

f*ck I must look retatred doing these not flexable?

22x11x10x11

Overhead rope Ex

100reps

All n all good sesh, although I was strugling for balance on the overhead presses :?

[Monarchking]

Felt much better than last time 120x13. Also on review of the video a couple weeks ago I repped 12, racked it loosened belt, did one more then fell on the rack lol. So 122.5x13 is still better Felt pretty strong and in control.

Solo train, also hit a leg press PR. Lower back was a little iffy, but should get good rest next week.

Back Squat

Might have to cycle in a 5x10 to keep me honest

90x5

110x3

122.5x13

Leg Press

200x15

230x10

230x10

230x10

260x6

260x6

280x6 PR

Leg Ex

100 total reps

Standing calf raise

Again bad cramp in the calf peak contraction..(mayb some angle mobility work?), so did mega 10seconed stretches at the bottom, and just a quick contraction at the top and lowered the reps.

5x5

[mike27]

hey

do you use an excel template for 531 and just punch in ur maxes? got a link please?

[Monarchking]

hey

do you use an excel template for 531 and just punch in ur maxes? got a link please?

i do it old school with a calculator and just round up the numbers to the closest 2.5. I couldn't find an excel download...no doubt I'm fucking it up sum how lol

[OnlyHuman]

High rep squats = The mother of all oxygen debts :grin:

Nice lifting :clap:

[Monarchking]

its a killer, cheers lol. 0 technique, but Ill get there.

Been thinking I need to attack my weak points with good mornings, ghr, hyper ex, and core work hard! f*ck leg press and shit, target the weak areas!

[Monarchking]

Bench is getting better. Current rep PR is 90x7 lol, and only 2.5kg of fucken destroying that. Dip(on OHPress day) and bench strength is going up rapidly and am pleased with that, just need to address the issues with my back squat, attack the weakness and f*ck shit hard.

Bench

leg drive sorted. and assistant benches were explosive as f*ck

65x5

77.5x3

87.5x13

70x10

70x10

75x10

77.5x9

77.5x9

Dips

bwx12x8x6

Close grip bench

Widened slightly, previous form was shit for wrist injury.

60x12x11x7x8

Standing cable crunch

4x15

[Monarchking]

Slightly disapointed with my performance today. been suffering from tight hips and a little lower back pain this past week, foaming and stretching but a good deload next week and improved squatting form will help.

Deadlift

Shit felt heavy from rep 1 lol.

117.5x5

142.5x3

160x9

Reverse Hack squat

Had to try it! Not bad, nice stretch and easy on the back. Basicly used no weight and videoed till I got it right. Will proli make a staple.

5x10

ham curl

4x7-15

incline DB Shrug

22x12x12x12

Kroc Row

42x12

47x12

56x20

[Monarchking]

This is the heaviest I've been in my life lol. I dnt really wana say that Im 88kg( I :shock: just now. couple of feeds though and need a shit), with the numbers Im pushing lol. But meh. 5'5.5

Started 3 years ago at 57kg so yea now I have a base...Im 26.

gana f*ck some shit up hard in 30 minuets!

[Monarchking]

[Monarchking]

Shoulder was a little niggly today, and that always carries over in making things harder.

Press

Always going to chest n lock out now, no chin stuff, think its harder so yea must be better lol

42x5

51x3

57x9

48x9

48x8

48x7

Behind neck

38x10

42x9x9

Dips

shoulder a bit bitchy

bwx12

10x10

15x8

20x5

20x5

Overhead DB ex

22x12

27x10

27x8

Rope push downs

Super killer, kept form perfect and raped the triceps hard

100 reps

Standing cable crunch

5x15

[Monarchking]

Ok So a de-load coming in. Then I've set a challenge for myself.

Ill try get a massage this week and hopefull next cycle I have some luck and stay pretty fresh. The challange is:

Back Squat. After my 5/3/1 Max set do 5 sets of 10 @ 100kg. And increase the reps by 5 for the following two weeks to hopefully squat 100x20 over 5 sets. lmao

I have no Idea if that is even possible lol. But only one way to find out :grin:

Its proli not ideal doing it after a mega max set but meh.

I heard Mat Kroc did something like 415lbx20 over 5 sets, thought that was pretty Bad ass.

If any1 else want to try it let me know, and if 100 is to light..well add more weight!

[Monarchking]

^^

Now im reconsidering, doing it over 5 weeks. so week 1, say 10 reps, w2, 12, w3 17....DELOAD then on cycle 4 week 1 do not go till failure on my 5/3/1 set say 80% of my potential then go for the 5x20. But will see how the body is and shit. f*ck. i might not even be able to do it but I really wana try and think its a pretty challenging but achievable!

oh shit...

[Monarchking]

Deload

Glad its a deload, semi beaten up lmao

Did some IT band roll, n glutes. Deep tissue on Wedesday.

Reverse Hack Squat

Straight leg variation

5x10 @ 60kg

Hamstring curls

5x20-10

Calf Raise

5x10

Pull ups

bw 3x10

[Monarchking]

Deload

Another 10 hours at work, gay as bring on the quiet season lol. May need more oatmeal for epic sustained energy. :nod:

Wasn't feeling that epic but got a few PBs on dips lol.

N proli wasn't the greatest Idea going for 2 reps on a deload?

Dips

bwx20 PR

bwx15

10x10

15x6

25x5

40x2 (wraps) PR

15x8

bwx13

Close grip bench

50x10

70x10

70x6x6

Standing cable crunch

5x10

[hjp]

5 * 20 sounds tough as bro! Goodluck lol. Enjoy the deload

[Shutupandsquat]

Just about your squat form, bar is sitting a little uneven, more towards your right shoulder. You probably would have noticed that.

Also watch your feet, it looks like your left foot is either further behind or further out than the right and is resulting in you twisting on your way down and twisting on the way back up. It's bad for your spine because you aren't centre AND you probably can't squat as much compared to being square.

Just some things to watch out for.

But it's a good amount of reps for the weight nonetheless.

[Monarchking]

Just about your squat form, bar is sitting a little uneven, more towards your right shoulder. You probably would have noticed that.

Also watch your feet, it looks like your left foot is either further behind or further out than the right and is resulting in you twisting on your way down and twisting on the way back up. It's bad for your spine because you aren't centre AND you probably can't squat as much compared to being square.

Just some things to watch out for.

But it's a good amount of reps for the weight nonetheless.

Yea tech will get better as more time is spent under the bar. i also notcied on a heavier set set awile ago, as I came up I shifter to the left and was quite noticeable.

I have hip issues, they get tight and are imbalanced. Left quad is always tighter and less flexable than my otherside.

haha retarted hardout. My massage therapist also said the diferent quad muscles are developed difrently on both legs. I also have a leg shorter than the other lamo.

When you said

ar is sitting a little uneven, more towards your right shoulder.

some big dude who squats 1000lb said this can be from a tight shoulder or one leg more dominant than the other. I might have to take a picture of the bar on my back and see how it sits.

Ive tested leg strength with lunges and they both seem even..

Ill nail it one day, but the squat is by far the most dificualt lift for me when it comes to doing it correctly. :grin:

5 * 20 sounds tough as bro! Goodluck lol. Enjoy the deload

haha will be!

115x20 Sunday please!

[Monarchking]

Journal rant...just had deep tissue. Verdict? everything pretty tight but healthy. mid spinal erectors nearly penetrated, but still need some time. IT band tight as f*ck, but I roll it lol? Um glutes ok, calves, impossible to lossen up in time given, hamstrings to small lol, quads tight errr.

Going to have a bath in some magnesium salts she gave me help "hold the massage" or sum shit lol. Bitch seems pretty clued up but didn't know who Jim Wendler is :grin:

But! She said "have you added more mass since last time? I see alot of people but looks like you have added more mass since last time you were here" :shock:

haha word

[Monarchking]

f*ck tryed uploading a pic but the extension bmp is not allowed.. i went through a few of my squat videos and took pictures of me in the hole, and on a number of them the bar is slightly out by a cm.

Also might spend the next couple of days redeveloping my squat, Im good morning some of that shit up, can't be good.

Lower bar. Wider stance..will have a play around 2mrw.

[Monarchking]

Delaod

Back Squat.

Got the measuring tape out and chalk, marked out some lines in the squat rack to ensure my feet were placed corectly. Tried to do everything good. Still the bar wasnt placed correctly even though I tried to line it up perfectly and if feels right. Still a tiny shift on the way back up..Next time will have my TP guide me n try to get it to sit right. Concentrated on tracking knees with feet and spreading them on the way up n shit. Worked upto

110x2x2

Pull ups

Bw 10x10x7x6

V handle Pulldowns

4x12

Inverted Row

100 reps

[Monarchking]

Deload

Quick pump up. Did 4 sets of seated DB press upto 32x6 what was a PR I think would have to check. Um 3 sets of dips upto 18 reps and 4 sets of face pulls 12-15

Went for a 2nd deep tissue.Spinal erectors n shit had responded well to wedensdays rape and she spent about 30minuets of my calfs today what was fucken pure pain. :twisted:

Going to smash it cycle 3 starts 2mrw!

[hjp]

Bring on the third cycle! Smash that 531 boss

[Monarchking]

Bring on the third cycle! Smash that 531 boss

Thanks for the encouramnet! Will do my best!

Meal 2, inspired by 'Big Kiwi'

Chop-chop chicken and power-aide lmao

[Monarchking]

Back Squat

Form better I felt, pushing knees out and also widened my grip by about 2inches. felt like I was upright most reps.

Missed out on 20 reps. proli would have got them but racked it cos I want to keep form as good as possible to avoind injury :doh: doh

87x5

102x5

115x18

100x10

100x10

100x10

100x10

100x10

Um I think 5x20 in 5 weeks is a bit much to ask 4 lmao.

Standing cable crunch

1x15

2x10

2x6