Mmmmmm K

[Monarchking]

Bench

1x1 @ 115kg

5x3 @ 102.5kg

Close grip incline

3x10 @ 60kg

3x5 @ 70kg

Close grip pin press

upto

3x5 @ 120kg

1x2 @ 125kg

[Monarchking]

Front Squat

Still leaning forward out of the hole, but the bar ain't hitting the rack

6x4 @ 112.5kg

Started doing some Pendlay rows but my lower back pumped up real quick, moved to a hex bar row but same deal so just decided to call it a day.

Will try get a massage tomorrow and do a solid mobility drill.

!!ATTITUDE!!

[Monarchking]

Deadlift

upto...

1x1 @ 195kg

Front Squat

6x2 @ 112.5kg

Dimel Deadlift

Dropping to knee and exploding, making sure shoulders behind bar.

3x10 @90kg

[Monarchking]

Clint Darden, the man

[Monarchking]

Need to squeeze glutes hard in deadlift lock out to stop over exstending I think.

Front Squats

Hard, last set belted.

6x5 @ 112.5kg

Bench

Generating as much force as possible

8x2 @ 75kg

Left hip flexor is sore and tight. Lower back is a little average, hand is sore and right knee was a bit weird...love been human

[Monarchking]

Deadlift

upto...

1x3 @ 190kg

Snatch grip Deadlift

First time doing these, great exercise, hit the glutes right where I wanted it!

3x3 @ 115kg

Lats

70reps

[Monarchking]

Bench

Top single was unracked myself, paused and fast. Stoked.

1x1 @ 120kg

5x3 @ 105kg

Close grip incline

3x10 @ 60kg

1x5 @ 72.5kg

1x5 @ 75kg

Close grip Pin Press lock outs

upto...

3x5 @ 120kg

1x4 @ 127.5kg

[Monarchking]

Bench

Top single was unracked myself, paused and fast. Stoked.

1x1 @ 120kg

5x3 @ 105kg

Close grip incline

3x10 @ 60kg

1x5 @ 72.5kg

1x5 @ 75kg

Close grip Pin Press

upto...

3x5 @ 120kg

1x4 @ 127.5kg

[Monarchking]

[Monarchking]

Am fucked. Sat in the gym for 30 minuets just tired as f*ck after work lol before even putting a plate on the bar. Need a good sleep, a day off and then back into it!

Eats are good and weight is going up, fat is obvious but meh.

Front Squats

6x2 @ 112.5kg

Am a little nervous about Wednesdays 6x6 @ 112.5, but am going to own that shit. Then the weight goes up 7.5 for a 120 5x5 on Monday, this will be tough for me.

[Monarchking]

Oh man, Front Squats are pretty tough....

Front Squats

Owned the first 4 sets with aggression, hit the rack in the 5th and missed a rep, belted up on the last set. Made up for the lost rep with an extra set of 1 at the end

6x6 @ 112.5kg

[Monarchking]

Front Squat

All reps paused, 2-5 seconds in the hole.

6x2 @ 112.5kg

Bench Press

Brad Gill week 3 day 2 @ 67%

2x8 @ 85kg

Left hip is fucken raw as f*ck, lots of stretching and rolling. Hurts.

[Monarchking]

My deadlift is shit as f*ck but I am working hard to find the best way to pull and correct all my fucked up ness via mobility and technical f*ck ups, as well as getting stronger abs and hammys lower back and bigger balls.

Dead Lift

Dem front squat increased core strength PR gains

upto...

1x3 @ 200kg (belt)

6x2 @ 140kg

The 140s felt better and I am slowly getting better technique. The top set was average and I over extended a bit and legs straightened to quickly and shoulders where in front of the bar, all that carry on, but Im getting stronger and working a lot harder in improving myself technically than I ever have before.

BB Rows

Searted Cable Rows

[Monarchking]

[Monarchking]

Pretty shit day at the office. Hands and joints are sore from work/training and i also trained at 10am this morning what my body hates, but got the required done so all good, pretty shit tech and strength today but thats because I am human.

Bench

1x1 @122.5kg

5x3 @ 110kg

[Monarchking]

Bunch of goodies arrived today, some 2ply?? elbow sleeves, straps, 3 bottles of nose talk, 16 blocks of chalk, a couple of t-shirts, knee sleeves for the mrs and a sling-shot for metu.

Front Squats

f*ck me. Na srs. First set I missed a rep, tbh I don't think I did enough reps for warm ups, but I added a belt for the last 4 sets, and on the 5th, did a rest pause and got a 6th to make up for the fail. So needed the belt to complete the required, but all good, and will probably be a featured tool over the next 3 weeks. Had to use aggression to complete the sets, ended up with a bleeding knuckle but meh, must earn reward.

5x5 @ 120kg

Reverse DB Fly

5x20

[Metu]

Nice work on the fronts bro,ghr coming soon???

[Monarchking]

Nice work on the fronts bro,ghr coming soon???

Mean! what else did you buy? I know your hiding something ???

Front Squats

Right knee is a little bit funny, ITB is tight and sore. Reduced to 5 sets.

5x2 @ 112.5kg

Pendlay Row

Upto...

5x5 @ 90kg

[Monarchking]

Front Squat

Belt and right knee lightly wrapped due to niggle

4x4 @ 125kg

Bench Press

7x2 @ 75kg

[Monarchking]

2.6.13

Bench Press

1x1 @ 115kg(comp commands)

3x5 @ 102.5kg

SLINGSHOT

First time used, touch n go

upto...

145x2

152.5x1

Close grip, board press

5x10 @ 80kg

3.6.13

Front Squat

6x2 @ 112.5kg

SLDL

hex bar

upto...

2x10 @ 120kg

Reverse fly

5x10

5.6.13

Front Squat

Scheduled 3x3 but got owned

Belt

2x2 @ 132.5kg

Rack Pull

3rd hole from bottom

5x2 @ 225kg

1x1 @ 245kg (belt added)

1x1 @ 265kg

I have sore knees and tight hamstrings. A very average left hip that took an hour to mobilise today, left elbows getting better and bench feels positive. Keen to smash it hard, keen to box squat. I have 140x2x2 front squat next week, im unsure how that will go, its heavy but will fight for it, knee is still getting some sharp pain but have found some pressure points on the ITB that are getting some attention. Keen on trying a bench shirt

[Monarchking]

Knee still a bitch, hips requiring long static stretches.

Box squats felt shit, this is new for me, but I got in the gym today and practiced/videod with the bar and 1 plate to find my form. These will become a staple in my diet soon, wide stance box squats, GHR and good mornings, my lower body is weak and needs a serious fucking.

7.6.13

Front Squat

6x2 @ 112.5kg

Box Squat

upto...

2x2 @140kg

Bench

2x8 @ 87.5kg

9.6.13

Bench

Serious PR on the bench. A scheduled 1rep, but I know I have more on this weight so decided to tap it out. I used elbow sleeves.

1x3 @ 120kg

5x3 @ 105kg

Wide grip Bench

5x10 @ 80-95kg

Close Grip 4" board

100x5

110x5

Been researching West Side

[Monarchking]

High box Squat

Pause on the box, still learning

upto..

1x1 @ 180kg

GHR

First time doing these, 9 reps first set then got tired quickly Yes we have GHR in the gym now

25 reps total

[Monarchking]

Yesterday

Bench

Speed

8x2 @ 75kg

Seated DB Press

2x10 @ 32kg

Lat Pul downs

4x10

Today

Back Squat

First back squat since January so needed to test my self. Reasonable rep considering. My main aim is good technique, improving technique and getting stronger from here last time I 'maxed just using a belt it was 172.5kg lol.

1x1 @ 180kg

GHR

10

5

5

[Monarchking]

Rack Pull

From 2nd hole

3x2 @ 210kg

1x2 @ 240kg (bet added)

1x1 @ 265kg (unable to fully lock out)

Power Shrugs

From rack

upto...

3x5 @ 140kg

1x2 @ 150kg

GHR

20 total reps

Bench 2mrw \:D/

[Monarchking]

'Comp' Bench

1x1 @ 122.5kg belt, paused

5x3 @ 110kg various reps paused

Wide grip bench

1x10 @ 90kg

1x12 @ 90kg + drop set

Close grip

2 inch board

3x7 @ 90kg

Abby back training again after some time off since provincials. 100x3 and 110x1 squats today no belt, looked easy from where I was standing :clap: :oops: