Mmmmmm K

[Monarchking]

Forgot to add, some old lady turned up. I was spotting Metu on his squats, then turned around and some old tart was standing there with cake "can you please turn down the music" I kept my cool turned it down slightly and took the cake

[OnlyHuman]

Rest up... smash a PB!

[Monarchking]

Rest up... smash a PB!

Would have liked a little more rest before attempting but all good, had an early day at work so took advantage. Was planning to attempt on Wed what would have probably been better, but hey

Bench

Couldn't lock out 127.5, but its there. Pause wasn't the greatest on this rep, my previous 122.5 paused looked better(video a page back) but bar speed was pretty good today but not the pause on the chest I was really after. Still a 2.5kg all time PB so Ill fucken take it!

125x1

Front Squat

Smolov Jr, working off a 120 max.

6x6 @ 85kg

Rack pull

Straps, belt

180x6

210x6

Lat Pull downs

3x15

[Monarchking]

Front squat

7x5 @ 90kg

4inch Board Press

upto

2x3 @ 120kg

Bench

Last set with board

3x8 @ 100kg

[Monarchking]

Front Squat

8x4 @95kg

Deadlift

Tech is so shit... :x

upto

190x1

[Monarchking]

Front Squat

Smoked it

10x3 @ 102.5kg

[Monarchking]

So I haven't done any 'serious' deadlifting for a few months. Was doing a trap bar deadlift there for a bit, but haven't even pulled from the ground for a while.

Tweaked tech a little bit, bringing the bar closer to my body, and feeling great.

Although, as I feared, my grip hasn't had much work and today proved to be my greatest weakness.

Although using all pulls with no belt, what is a promising sign, I now have some work to do as I plan on getting my dead-lift up!

Front Squats

Various reps paused in the hole

6x6 @ 87.5kg

Dead-lift

This is my base start. 225 the goal.

5x1 @ 190kg

BB Shrug

various grips

5x30 @ 60kg

[Monarchking]

Front Squat

6th set all reps paused in hole

7x5 @ 92.5kg

Bench

1x10 @ 95kg

4x10 @ 80kg

Wide grip bench

Hands outside the rings

5x10 @ 60kg

delt growth, quads stalled.

[Monarchking]

Front Squat

7th set all paused in hole

8x4 @ 97.5kg

Pull ups

bodyweight. various grips

40 total over 4 sets

Pull downs

Hmmm, some shoulder pain

6x6

[Monarchking]

Front Squat

10x3 @ 105kg

Cable Upright row

5x15

Reverse DB fly

3x20

[Monarchking]

Had 2 days rest because of disturbed sleep :shifty:

Front Squat

Tech even better, bringing the bar towards the throat even more

6x6 @ 90kg

Deadlift

1x2 @ 190kg

5x5 @ 140kg

High Box Squat

Only box available at the moment

upto...

1x5 @ 170kg

[Monarchking]

Bench

1x1 @ 120kg

4 inch board press

3x4 @ 120kg

Bench

100x8x5

Close grip bench

1x15 @60kg

2x5 @80kg

Pretty shit session, no structure so just winging it. Will start Brad Gillingham Bench routine on the 6th of may starting with a 125 max and push for 127.5 rep PR

[Monarchking]

Front Squat

7x5 @ 95kg

WOOOOO :gunfire: Noise patrol got an ear full when they turned up at mine, sometimes it can be hard to control your rage. But srs wtf, the music is played 4-5 hours a week in the afternoon. PHAGOTS! lol :evil: :x :x

[Monarchking]

Watched the Otago champs yesterday and helped out Abby.

Ill be posting some vids in here journal in the near future, also in Metus journal as he competed too.

Front Squat

Very comptable

8x4 @ 100kg

Pull ups

Bodyweight

35 total

Rear delts

100reps

[Monarchking]

bit of a rest week. have a friend over from ozzy. Foods still good but late nights sober driving :-D

Had one training sesh, mate said he was keen, couldn't rack pull 130 :? dam i was surprised. haha but all good

I'm keen to start my next block of awesomeness, will test my front squat max tomorrow.

[Monarchking]

Front Squat

Not real sexy but all good. Obviously a good solid increase in core strength over the last few weeks.

110x1 Current PB (tested roughly 5-6 weeks ago)

120x1

130x1

140x1 +30kg PB

150x0 (belt)

[Monarchking]

ok now that I have fast tracked my front squat to its 'novice potential' here is the plan.

Front squat using the Russian Squat Generator starting at 140 max.

And the Brad Gill bench routine starting with a 125 max

5x5 deadlift on a wednesday, starting conservitave with like 150 or something and lats on a saturday so roughly:

Sunday:Rest

Monday:Heavy Bench/Front squat/upper back

Tuesday:Rest

Wednesday:Front Squat/Deadlift/Box Squat?

Thursday:Rest

Friday:Front Squat/Light Bench/close grip

Saturday:Back

Started the bench routine today

Bench

1x1 @ 112.5kg

3x5 @ 100kg

Rear Delts

100 reps

[Monarchking]

Front Squat

6x2 @ 112.5kg

Ab wheel

100 reps

Didn't feel amazing to be honest.

[ThreeWhiteLights]

Front Squat

Not real sexy but all good. Obviously a good solid increase in core strength over the last few weeks.

110x1 Current PB (tested roughly 5-6 weeks ago)

120x1

130x1

140x1 +30kg PB

150x0 (belt)

Solid progress man :clap:

[Monarchking]

^ thanks

I guess my core strength was just shit and developed better skill at the movement thanks to frequency.

Hope to attempt 147.5kg in 6 weeks

[Monarchking]

I am sick :puke:

Front Squats

6x3 @ 112.5kg

Deadlift

Grip is shit!

1x2 @ 190kg

3x5 @ 160kg

[OnlyHuman]

Very nice front squat progress! :clap: :clap: :clap:

[Monarchking]

Front Squat

Last set paused in hole

6x2 @ 112.5kg

Bench

Brad Gill light day

2x8 @ 80kg

Standing cable crunch

50 reps

[Monarchking]

Very nice front squat progress! :clap: :clap: :clap:

im going to smash it bro!!

Body feels great, love how the fronty forces good posture.

[Monarchking]

Body is a little tight and pulled up today with some back pain, but nothing serious. A couple of mobility drills should do the trick.

Wore a loose belt today

Deadlifts

3x2 @ 185kg

Lats

BB rows, seated cable and pull downs

150 reps

Traps

Hex bar upright rows and overhead shrugs

100 reps