Monarchking. Garage Grunge.

[Monarchking]

Quick update

Bench 80x17 max set + 5x10 flat bench. 4sets of dips 9-12 reps and close grip bench 4x4-10 did it super fast.

On the move. Gota meet up wif sum1...shes got fucken mint quads! Me likey. :shifty:

[Monarchking]

Sup people.

Some cereal shit going down, might not get to update status. But wil f*ck some shit up hard in the gym and when Im back will be fucken huge!.... Well have some slight improvements in my lifts :grin:

Word

[hjp]

Goodluck! Hope it's nothing too major goin down bro. Train hard.

[tinytraps]

Sup people.

Some cereal shit going down, might not get to update status. But wil f*ck some shit up hard in the gym and when Im back will be fucken huge!.... Well have some slight improvements in my lifts :grin:

Word

stink to hear bro. keep sfw!

[Monarchking]

^^ Haha cheers boys. All good I just dumped the bitchy mrs, so yea moving out n shit. + there a chick im chasing and shes mint as with quads n delts n everything lmao but real awsum. :shifty:

Sleep/nutrion been average this week, especially sleep and It defiantly showed today. had to tack in Deads and press. But Im not to worried as I feel Im always weeker week 1 of the cycle anyway. Pluss I trained off 1 meal @ 8:00am :-s

Dealift 145x10- like this actually was hard....lmao shame :doh:

Press 53x10

Shrugs

[Monarchking]

Ok taking a week off and then going to go back to week 1 of this cycle and start again. I am going to move house n shit so wont have time to train. And not sure when get net on so yea.

Peace

[Monarchking]

Sup

Stuff is good havent been training at home becuase my new house has a shit garage.

Joined a local gym whats ok. I have no internet but here is a quick update of whats going on

Squat

Belt used. After the 14rep, I deciuded to do tripples instead of 10s and shit felt good so kept ramping. 170 didnt feel that bad, had a little sticky point but if I was wrapped would have popped up easy as cake....200is the goal noe :grin: :grin: ill get it :grin: :grin:

127.5x14

170x1

bench

Previous PR was 90x7

90x11

Dips 45x3x3x3

Deadlift

belt. felt all good, still not sure how much of an imprvment i have made

165x9

Overhead Press

Full ROM to chest

60x9

So yea just a quick update. Squat has improved the most along with bench. Currently Deloading so all shit is good

Thanks 4 listening

[Monarchking]

On Monday worked upto 120x17 on my back squat then cycled in front squats for the first time in ages. 5x5 @ 85 then did belted singles upto 110.

Pretty sure the deadlifts and shrugs have been paying off and upper back strength was solid throughout the front squats and had no foward leaning out of the hole and no sore back the next day so i am happy there.

Used the ugly cross over body builder type style of grip.

Would like a 140 front squat so will most likely keep the fronts as assiustance work. And looking for a 200 squat end of year. original goal was 180. But after the 170 squat 9th set in with no wraps I have alot more confidence for a bigger number. Although I had a spotter keep close to me, I don't think he took any weight.

Peace!

[hjp]

Great to hear the forward lean is coming right! Doing good things

[tinytraps]

Fuuuar killing it breh! Good to see you posting again 8)

[I Declare War]

Happy birthday mate! I hope you have had a good day.

[Monarchking]

Great to hear the forward lean is coming right! Doing good things

Thanks man, yea i did 120x1x0 on monday and my cross over grip was a bit dodgey and i hurt my wrist but all good

Fuuuar killing it breh! Good to see you posting again 8)

Thanks lol ill try but I have no internet Just at my mrs house to update some stuff! But I feel Im making some good progress

Happy birthday mate! I hope you have had a good day.

thanks bro yea It was good. I went to work, then went to the gym lol. 8)

Yesterday did

Back squat 125x17 and was happy.

Today did bench 87.5x15. happy enough felt ok

[Monarchking]

Dead lifted 160x10 last week cycle 4 week2 felt good.

But did something to myh back while doing kroc rows, just felt pumped but later that night I went for a drive then stoped and couild not even get out of the car and was crip;pled for like 2 days! Feels good now and got some massage done and foam rolling.

So decided to squat and deadlift on week 4 and do my presses this week just to look after myselt.

bench press at the start of the year was 90x7. On wedesday I completed 92.5x13. So I think a thats a pretty big improvment.

Dips 2x a week 5x2-10 depending on what day and how shoulders feel, and 8sets of bench a week (2lighter sets, 1 max set and a 5x10ish)

After next week Ill will begin cycle 5 of 5/3/1!!!

Thanks for watching.

Off to skyfitness in Dunedin tommorow

[Monarchking]

Today did

Back squat

100x5

120x3

132,5x10

132.5x3x5(sets)

160x1x5(sets)

Shit felt good got video to look at later to check but everything felt nice and tight

[HarryB]

Good to see you back and shifting some good number as always!! I will miss those garage home vids though.. hardcore stuff!

[Monarchking]

Good to see you back and shifting some good number as always!! I will miss those garage home vids though.. hardcore stuff!

thanks man, Im getting bigger and stronger by the week what is kick arse. but I do miss my garage...its just not the same

[Monarchking]

Set and acieved two goals this cycle

Deadlift 167.5x9

Dips 50x3

Going to drop my pressing voulume this month to give my joints a break, done 45 sets of dips, 25 sets of bench and 18 overhead press. And been doining simular numbers for 4 months, just a bit less. So will focus on someting else like core just to give my joints a break cos they are semi sore.

[Monarchking]

Sup.

Still no internet but meh its actually good!

TV and computer still not plugged in, and its been 2 months lol. :shock:

Going to incorporate fish oil, glucostimine(spelling but you know the stuff) and some heat rub. Elbows especially are killers lol And hated every rep yesterday on the bench. But all good ill get off the 100rep pushdowns :shifty:

calfs are so shit its not even funny. But Im putting all my effort into the top 3 lifts. Squated 122.5x15 on monday. not the best, ive done.125x17 before but all was good.

Body weight is late 80s. Haven't done an official weigh in, but am looking well fed. 8)

[hjp]

Looking well fed - sound like me haha its good for the strength though man!

Keep nailing it. Doing well man. Fair enough to give the joints a rest, makes sense every now an again to let them recover a bit.

[Monarchking]

Cheers. They ain't to bad, but ive just dropped a little volume out and replaced it with some more rear delt exercises like face pulls and reverse flys to balance shit out a bit. Should help I guess. And had a couple of deep tissue massages on the forearms 8)

Did some dips on Saturday and they felt all good, only 4 sets though.

Really need to up my overhead pressing, Im struggling with the lift the most and have put the least amount of effort into it as far as assistance work.

But because my bench is more importnat to me I'm using dips a lot on overhead pressing day and myu bench has improved a lot :wink:

Need to do a solid ITB foam roll and a good stretch today to aid in tomorrows squatting attempt. Im am doing 1 MAX 5/3/1 set then 9 odd sets of 1-5 reps depending. I hate the rack I have to squat in, ill get a pic and you will lol.

Peace.

[Monarchking]

I don't give up, (apart from smoking in 2007) so here is an update of my back squats over the last 3 weeks.

Cycle 5

Week 1

Back Squat

95x5

107.5x5

122.5x15

122.5x3

130x3x3x3x3x3x3x3x3

Leg Ex

5x20

Week 2

Back Squat

100x3

115x3

130x11

135x3x3x3x3x3

150x2x2x1x1

Week 3

Back Squat

115x5

130x3

137.5x11

140x3x3x3x3x3

152.5x2x2x2x2x1

Leg Ex--Leg curl Super set

5x20---15

Pretty stocked with 137.5x11. I mean 2.5kg off repping 3 plates potentially..

so thats pretty good progress. Might cycle in some volume next round, a few 10 reppers and 20 rep leg press.

Hit 95x11 on the flat bench today 8) and best deadlift so far is 167.5x9 end of last cycle.

[hjp]

Thats some solid reps at 137.5!!!! Nice

[Monarchking]

Thats some solid reps at 137.5!!!! Nice

haha cheers thanks for the support. It actual felt really good. I mean a lot better than the week before, everything just felt solid, body was tight and upright, and the reps weren't a grind, my muscles just got tired lol.

Shame though I got sick and haqvent trained in a week. Thank f*ck its a deload. lol.....

AND IM MOVING SO WILL HAVE THE GYM BACK!!!

Only a double garage but enough room for a rack, and two benches and leg press.

Also recruited a skinny white boy who plays prem rugby for a local side.

He is 19 and is the only white boy in the team( i mean I am actually serious) but hes a midget and asked him to come give the Iron a go. Hes keen so next season might be tankish I bet in 6months he wil be squatting and pulling more than me lol

[Monarchking]

Today was my first day back after a week off due to the flu..

Was a deload but had to catch up with week3 of Dead lift and Over head press.

Deadlifted 170x8. That was my goal for the month, but was kind of something I knew I could probably do. May or may not have got more if I didn't get sick lol but that is life.

I was rather tired when doing shrugs, pull ups, pulldowns and face pulls and my nose was still running. back to full strength and more Next week aye.

Off to Auckland for 4 days Next weekend. Got to find a gym to squat in

Back online soon, and garage gym! LOL

[hjp]

Nice work recruiting a young buck! train him up well MK!