Monarchking. Garage Grunge.

[Monarchking]

Sup.

Was pretty relaxed today about everything. Hip flexors were pretty tight though. I rolled in the morning and before training. IT was fucken sore.

6 reps was ok, still I totally forgot to push knees out and got no ques and TP was queing me "arch" and I had no fucken idea what he ment. We just use "show us your tits" or "big chest" "tight back"

Coached the Mrs today lol. Got her doing bodyweight squats on a box and just kept lowering it to depth was hit. Then got a the broom stick, then just the bar. nek mineut, 30x5, 40x5, 50x5, 60x5, 70x5x5. i was :shock: All to depth, apart from 2nd set of 5 was a bit much to ask. Any way I have to get her lifting, good genetics I think for it. Muscular, and powerful. Thought 1 plate per side with 10minutes training from a noob was pretty good.

Any way me....

Wanted some higher reps for a bit, although was a little light, its a start.

Back Squat

112.5x5

135x3

152.5x6

Leg Press

160x20 @10 sets

leg Ex

5x20

will post squat vid later, wasn't perfect. shit getting heavy.

[Phedder]

Coached the Mrs today lol. Got her doing bodyweight squats on a box and just kept lowering it to depth was hit. Then got a the broom stick, then just the bar. nek mineut, 30x5, 40x5, 50x5, 60x5, 70x5x5. i was :shock: All to depth, apart from 2nd set of 5 was a bit much to ask. Any way I have to get her lifting, good genetics I think for it. Muscular, and powerful. Thought 1 plate per side with 10minutes training from a noob was pretty good.

Damn that's some solid lifting! I've had my mrs on a basic 5x5 split with some accessories for the last 2-3 months and she just hit 5x60kg today, was so excited to be using 'the big kids plates' for squats, in her own words Yours hitting 5x5x70 in 10 minutes is awesome! Definitely get her on a basic program, then you should both enter a novice comp at the end of the year sometime :wink:

Just checked the calender, and there's a raw 3 lift on the 3rd of Dec at Eastside, I'm sure they'd love to have you two! :poked:

Solid squatting too, especially after/during a bout of sickness.

[Monarchking]

Coached the Mrs today lol. Got her doing bodyweight squats on a box and just kept lowering it to depth was hit. Then got a the broom stick, then just the bar. nek mineut, 30x5, 40x5, 50x5, 60x5, 70x5x5. i was :shock: All to depth, apart from 2nd set of 5 was a bit much to ask. Any way I have to get her lifting, good genetics I think for it. Muscular, and powerful. Thought 1 plate per side with 10minutes training from a noob was pretty good.

Damn that's some solid lifting! I've had my mrs on a basic 5x5 split with some accessories for the last 2-3 months and she just hit 5x60kg today, was so excited to be using 'the big kids plates' for squats, in her own words Yours hitting 5x5x70 in 10 minutes is awesome! Definitely get her on a basic program, then you should both enter a novice comp at the end of the year sometime :wink:

Just checked the calender, and there's a raw 3 lift on the 3rd of Dec at Eastside, I'm sure they'd love to have you two! :poked:

Solid squatting too, especially after/during a bout of sickness.

defiantly tempted.

was going to get her to bench today but was a pain in the arse while me and TP benching.

So she tried deadlift. bar sweet, 60x3 sweet, 80x3 sweet 100x3 sweet, 120x1!?? :shock: !!! NEARLY!!! :shock: just missed the lock out. Double over hand grip. Nek Minuet she tell me she dropped it because the bar was rolling out. Awsum form again for 10minuets training, well I think anyway. about 67kg needs to lift.

[Monarchking]

bench

Shit, havn't had the best build up, no excuse

80x5

90x3

102.5x5

90x9-2paused

90x6

90x8

90x5-1paused

80x8-all paused

DB Press

27x10

32x7x7

Seated BB Press

super high incline

45x10

45x10

45x10

45x6

Incline DB

22x10x10x9

Still impressed with the Mrs 120 almost locked out deadlift. never done them ever. epic form.

What class is woman 18years, 65-7kg?

[Phedder]

So she tried deadlift. bar sweet, 60x3 sweet, 80x3 sweet 100x3 sweet, 120x1!?? :shock: !!! NEARLY!!! :shock: just missed the lock out. Double over hand grip. Nek Minuet she tell me she dropped it because the bar was rolling out. Awsum form again for 10minuets training, well I think anyway. about 67kg needs to lift.

What class is woman 18years, 65-7kg?

Damn that's impressive! If she turned 18 this year, she'd be a sub-junior. If her 18th was last year, she'd be a junior. Junior lasts until 23 though, so plenty of time. Weight classes are under 63kg or under 72kg, so kinda awkwardly in between, not that far to drop for 63s I spose.

What's her sporting background? Has to have done something to have such a good base.

[Monarchking]

So she tried deadlift. bar sweet, 60x3 sweet, 80x3 sweet 100x3 sweet, 120x1!?? :shock: !!! NEARLY!!! :shock: just missed the lock out. Double over hand grip. Nek Minuet she tell me she dropped it because the bar was rolling out. Awsum form again for 10minuets training, well I think anyway. about 67kg needs to lift.

What class is woman 18years, 65-7kg?

Damn that's impressive! If she turned 18 this year, she'd be a sub-junior. If her 18th was last year, she'd be a junior. Junior lasts until 23 though, so plenty of time. Weight classes are under 63kg or under 72kg, so kinda awkwardly in between, not that far to drop for 63s I spose.

What's her sporting background? Has to have done something to have such a good base.

yea i have no idea what woman lift but I am impressed. :nod:

As far as her sporting background, just anything and everything you can do rugby, hockey, soccer, bowls, tennis, table tennis cant even beat her in darts lol badminton etc jack of all trades.

Bench 2mrw :shifty:

[Monarchking]

Aghh, Deadlift is turning to shit. i have been trying to lift heavy shit off the floor, but need to work my technique more, better assistance and completely own that shit. 182.5x6 current record.

Grip an issue today. And haven't had the greatest cycle this month due to illness.

Deadlift

Build up felt good and thought I had 6 in the bag but bar was rolling grip was shit. Decided to go for a cheeky single failed a 205 so time to get serious

145x5

165x3

185x4

195x1

205x0

Deficit Deadlifts

100x2

130x2x2

150x2

160x2

170x2

100x2x2x2x2x2x

Fast as possible

Mrs did 40x2 bench.

So probably start her on 50 squat, 30 Bench, 80 deadlift 5x5 and she wants to compete in the u63 Junior and break records

Heading into cycle 9 of 5/3/1 once next weeks deload is over. Worked well especially with squat and bench.

[OnlyHuman]

Worry not... You get it next time!

Takes a bit of time to get your mojo back after battling with a cold for a while! Where did you fail the 205? Floor? Mid shin? top 1/3rd?

[Monarchking]

Worry not... You get it next time!

Takes a bit of time to get your mojo back after battling with a cold for a while! Where did you fail the 205? Floor? Mid shin? top 1/3rd?

Mid shin bro. it came off the floor but not that far lol. Im going to go hard on deficit deads 2 reps making sure everything is good. with the 5/3/1 max set I feel I have been a little sloppy with deadlift and just trying to rep shit out.

[Monarchking]

Good luck to the lifters over the weekend.

Will try get down and catch a bit of it on Saturday.

Press

57x5

62x3

70x3

50x10

50x10

50x8

50x8

Behind the Neck Press

40x10x10x10

45x8

DB Press

22x8x9x12x5

Skull Crusher

30x12x12x10x7x7

Push Down

5x15

This year at a glance

Squat:

150x2(belt, wraps)---------> 152.5x6(belt) 190x1 (belt, wraps)

Bench:

90x7------------------------> 100x7

DeadLift:

170x5-----------------------> 182.5x6, 195x1

Press:

70x1------------------------> 70x3

Squat and bench have made most improvements. Ticking along slowly lol

[Monarchking]

Average train today.

Tweeked my back on Saturday getting out of bed..well thats the story I'm going with :oops: :shifty:

Deloading, this week coming up, may take the entire week off because I have dental surgery and may recaculate my Press and Deadlift maxes for 5/3/1

Pull ups

Bodyweight

10

14

10

8

5?

Pull Downs

V handle

12,12,10,8

BB Row

70x10x10x10x10x10

1 arm cable row

3x10

face Pulls

5x12

Wide cable curls

20,20,15,12,10

Seated DB curl

17x8x8x6

narrow cable curl

3x10

Mrs started 5x5 today. Tank. Deadlift starting at a cool 80x5. u63Junior potential?

[Monarchking]

Deload/Injury

body hates me lower back is sore and hips are tight.

Took it easy and did plenty of stretching and rolling in between sets

Leg Press

200-10x10

Standing cable crunch

5x10

3x3

So you like girls who lift? This bitch is tank..

[Monarchking]

Deload

Incline db

33x10

38x8

38x9

33x10

33x10

Steated BB Press

super high incline. lots of pausing and control, getting better at this lol

40x10x10x10x10x10

Incline fly

Once I couldn't fly, I pressed.

17x10x10x10x10x10

Body feeling a little better. Will keep rolling and get a massage on Friday.

Might have to move back to Ozy. Work turning to shit.

[Monarchking]

[Monarchking]

Hamstring curl

10x10

Wide stance Leg press

Didn't work the way I planed. The plate you put the feet on, on my machine the size is limited so couldn't get my feet in perfect position, for ham/glute

5x10 up to 270

SLDL

90x10x10x10x10x10

Leg Curl

14, 6

[Monarchking]

Deload

Behind the neck press

5x10 up to 50kg

Seated BB Press

5x10 45kg

cable upright row

5x12

Close Grip Becnh

10x10, started bit light

5x10 @50kg

5x10 @60kg

1 arm db tricep ex

5x12

Had a good massage. Could only fit in back for the hour, traps were very tender and a few other niggles, lower back vulnerable.

Had a glimpse of my training partners spinal erectors today he keeps things well hidden. I knew they were freakish, deep fucken canyons running up his back lol. Doesn't lift as much as me(what wouldn't be hard) but dam you loose ya hand in there...jelly as.

[Monarchking]

Lisa Carrington 9:14 tonight Prime TV going for gold

Tank as. Mean back, crazy power

[Monarchking]

Deload

Weighed in at 90.8kg. Mega fatty. Soon Ill start some cardio..soon. :roll:

Did some measurements today. All up. And the gap between my right and left arms and calfs is closing. Still just doing daily 100rep calf raises.

Pull ups

bodyweight

10

10

10

10

10

7

6

Pull Downs

5x8-12

Straight arm pull down

5x12

DB reverse fly

4x10

Face Pull

5x12

Incline Db Curl

4x10?

Wide grip cable curl

5x8-12

Mrs into week two of 5x5. Looking strong. 60x5x5 on squats and 87.5 1x5 on deadlifts. 66.9kg

[Monarchking]

Back Squat

Top set felt good. Couple of grinders up my sleeve but not worth the injury risk anymore

107x5

122x5

140x9

130x5x5x5

140x3x3

Leg Press

Narrow stance

100x50

140x40

180x30

210x20

240x10

Leg Ex

5x20

Standing cable crunch

wasn't really feeling it

3x10

Legs 28inch fattest point

[Monarchking]

Flat BB Bench

Top set felt super epic

70x5

82.5x5

92.5x13

Flat DB Press

4second eccentric, 2 second pause 1 second squeeze at top. Fucken mad shit :shock:

22x10x10x10

Seated BB Press

super high incline

40x10

47.5x10x10x10x6

Flat BB

50x15

60x10

Incline Fly

30sec rest

3x10

Good sesh. 4/5

[Monarchking]

Decided just to do the required reps for Dead Lift. Maybe try keep a little fresher and better form. Hope its a good move. Finding it the hardest lift now.

Left Abductor(think it is) is fucken red raw today. Feels like cramp deep deep doms loll, tried to stretch it as much as possible at work today.

finding hard to get down to the bar

Dead Lift

130x5

150x5

170x5

Deficit Deadlift

150x2x2x2x2x2

160x1x1x1x1x1

Standing Cable crunch

10x10-15

[Monarchking]

Man gota get some pressing strength

Standing Overhead Press

50x5

57x5

65x6

Seated BB Press

50x10x10x10x9x7???

DB Press

22x10x10x10x10x10

Seated DB side raise--overhead press SS

4x12--3

Tricep push downs

5x10

Close grip bench

60x10x10x10x10x10

[Monarchking]

Pull Ups

Quite low rest

10, 10, 10, 9, 6

V Pull Downs

Slow negatives. Ramping weight. And getting stronger

5x7-10

Straight Arm pull downs

5x10

Kroc Row

42x32

DB Reverse Fly

5x10-15

Cable curl

ramping weight

5x20-5

Incline Db curl

12x8x8x8

Reverse cable curl

3x10

Didn't try the lying cable curl thingys in Beastbuilders Journal. Was fucked as couldn't be bothered so just kept some basic curls.

Pull Ups seem to be getting harder lol. anything after 10 is a grind. Did keep rest limited. Time to change rep ranges.

[Monarchking]

2.1kg of Lake Waitaki Protein

[OnlyHuman]

Nice catch :clap:

Good looking dog as well!!!!!