Mmmmmm K

[Monarchking]

Did some dips, failed 60kg lol but set a bodyweight record of 40.

some close grip bench upto 80x10

and some db floor press and tricep push down super sets

[Monarchking]

Trap Bar Deadlift

did the trap bars in like 14min or some shit

112x5

130x5

145x20

145x10

145x10

145x10

145x10 vomit!

145x10

hex bar shrug

5x80x12

Pull ups

bodyweight

8 8 8 10 7

Pull downs

4x10

Reverse fly

2x15

[Monarchking]

Shit bench sesh, fucken bullshit. Strength was down.

need sleep

[OnlyHuman]

:shifty:

Update?

[Monarchking]

Sorry been super busy doing over time 6days a week plus training and buying/selling on trademe :shifty: and walking, haven't even been fishing in 2 weeks!

Have been indecisive over goals etc but have decided to train insane and drop body weight down. Just made a couple of diet changed and see how things go. Fats just getting to uncomfortable.

Bored of leg training dare I say it so had to change things up. Got a couple ideas off Loochi so running with them

Still on a 5/3/1 on trap bar/bench. Did a trap bar test and got 240 (a little ugly) so will recalculate as the weight was to light to start with.

I also need to try something else for overhead pressing strength as it only improved very slightly last year and think I can do better. Any ideas?

My new Olympic bar is bent already and the guy is impossible to talk to about it. Telling me no one should ever use a squat rack etc because It compromises technique etc etc

Been checking in but no updates

[Monarchking]

Paused PR today

122.5

Previous all time PR was 120 touch bounce and go. So quite a big improvement even though not a huge increase on the bar.

[Monarchking]

I have had to throw in the 5/3/1. My hips are all fucked up at the moment so I have to get them better.

I have been stretching hard out for about a week, around 30minuets a day of static stretching.

Decided to start a smolov bench cycle running off a 120kg max and also front squat a lot, using an Olympic grip.

So lots of bench and front squats. I want to get my body running better, I let it get all fucked up last year from setting mean rep PRs and neglecting mobility. I pay the price.

Motivated hard after watching Abby and Metu lift at the Dunedin comp I want to puch towards a 140kg bench. I want a paused 127.5 in 8 weeks, so thought I would give the smolov Jr a go.

An front squats are great because they force good posture, and take a little less stress off the hips and on the quad.

Today did..

Bench:

6x6 @ 85kg

Front Squat

10x3 @ 60kg

Kneeling Lat pull down

4x15

Pressing with a bent bar is shit, squats were light but hips were sore. lots of stretching.

[OnlyHuman]

Good PR :nod:

Are those wrist wraps the Inzer Z wraps? How do you find them?

[Monarchking]

Hey they are 12 inch Schiek Wrist Wraps, my training partners actually.

They are all good I suppose, can't really compare them to anything else i have worn because I have only had really shitty ones.

I need to get a new pair, what do you suggest?

[OnlyHuman]

Hey they are 12 inch Schiek Wrist Wraps, my training partners actually.

They are all good I suppose, can't really compare them to anything else i have worn because I have only had really shitty ones.

I need to get a new pair, what do you suggest?

Oh I see

I only ever tried 3 different wrist wraps.

Currently I have a Titan THP 12" Good wrap. Very supportive if wrapped tight, and decent support even when wrapped only medium tight.

I tried some Inzer red lines and I liked them but many says they give less support than some other wraps. I liked the feel of them (I liked that it didn't "cast" my wrist.) I also tried some ATP wraps and they were extremely supportive, simply too much for my current level of strength (even at only 12"). Not to mention they aren't IPF legal anymore.

Currently I am looking for a wrist wrap with a certain rubbery feeling to it (as opposed to a canvas type of feel such as metal triple line) Titan RPM is something I like the look of it so may get one if they sell them at the next comp. Inzer z wraps look interesting...

You might want to flick a msg to Drizzt, OB, Phed etc... See what they think

Good luck tho!

[OnlyHuman]

I wrote T-I-T-A-N but it apears as ***** no idea why lol

[Monarchking]

^^ no advertising brands I guess?

cheers for that info, where do you usually buy from? I needa get Abby a soft suit too.

Bench Press

7x5 @ 90kg

Felt pretty good, I got to get used to pulling the bar out myself . Training partner has been up and down lately because of work hours/kids etc so I have been training more and more by myself.

Front Squat

5x5 @ 60kg

Easy weight but happy to learn how to do them and find a comfortable technique. Tested a max a week ago or so and did 110x1. I want 100x3 over 10 sets and a 140 max.

Pull ups

bwx10x15x10

Would of liked a heavy pull but must be careful at this stage!

Hips are sore and tight, and the glute attachment??? or a muscle under the glute is sore and inflamed, stretching, rolling and massage.

[Monarchking]

Smolov Jr day 3 week1

Bench

First rep paused

8x4 @95kg

Front Squat

Hips still a bit iffy but with the mobility work and stretching its helping.

60x5

70x5

80x5

Pull ups

bwx10x10x10x10

Ab roller

Weight on the back felt better

bwx10x10

10kgx10

[OnlyHuman]

I got my WW from Tonka. He hangs out on the thegymowerhouse forum (Old Bull's site/place.) Go have a look, ask him

[Monarchking]

Bench

Was pretty tough to be honest. Only missed one rep what was a shame. No wrist wraps but added a belt 7th set. Paused the the first rep of each set.

10x3 @ 102.5kg

Have never benched 4 time in a week b4 :shifty:

[Monarchking]

Bench

First and last reps paused

6x6 @ 87.5kg

Front Squat

Hips still iffy, lots of rolling and stretching between sets.

5x3 @ 80kg

Pull ups

Lol I felt heavy today

bwx12x8x8

Face pulls

3x12

[Monarchking]

Smolov Jr Week 2 day 2

Bench

First rep pasued. a few random ones in there too

7x5 @ 92.5kg

Front Squat

Worked upto...

2x3 @ 90kg

Hex bar Row

5x12 @ 60kg

[Monarchking]

Bench

1st and last rep paused

8x4 @ 97.5kg

Front Squat

3x5 @80kg

2x3 @90kg

Ab Wheel

3x10 @ 10kg

[Monarchking]

Bench

1st rep paused. Had lift outs thanks to Metu

10x3 @ 105kg

Lat pull down

3x15

Reverse fly

3x20

[Monarchking]

Bench

1st and last rep paused

6x6 @ 90kg

Front Squat

7x5 @ 80kg

Ab Wheel

5x10 @ bodyweight

10 pull ups

[Monarchking]

Bench

First rep paused

7x5 @95kg

Front Squat

Last rep paused in hole, last set each rep paused

2x3 @80kg

1x3 @85kg

3x5 @90kg

Hex bar Row/shrug

Row a few shrug a few

3x20 @ 70kg

15 pull ups

Plan is to do a max effort bench and front squat next week. Will attempt 125 on the bench(2.5kg PB) and then decide weather to push for 127.5 or beyond but at this stage 125 is the goal. 300lb long term goal (135kg)

Front squat will squat 115(5kg PB) Rw, no belt

Then I will begin a Smolov Jr Front squat variation in a few weeks and push towards my 140 kg goal.

Possible 202.5kg(2.5kg PB) deadlift next week too if I feel fresh since I haven't pulled from the floor in a while.

[Monarchking]

Bench Press

1st rep paused, right handy injury.

8x4 @ 100kg

Front Squat

2x2 @ 90kg

3x2 @ 100kg

30 pull ups, 15 weighted

A little tight in the hips nothing major.

[Monarchking]

Smolov Jr Bench Week 3 Day 4

Completed. Missed 2 reps for the entire program. One on day 4 week 1, and the last rep today. Slight change of plan to next weeks schedule but if I am feeling good Wednesday will attempt 125.

What's the deal with the butt on the bench? Can it lift slightly as long as it does not leave the bench? PLEASE RESPOND

Bench

Some first reps paused, elbows a bit sore. Missed my last rep on the last set. Had lift outs thanks to Metu

10x3 @ 107.5kg

[Phedder]

Congrats on making it through smolov jr mate :clap:

What's the deal with the butt on the bench? Can it lift slightly as long as it does not leave the bench? PLEASE RESPOND

From what I understand and have seen as long as it's still in contact with the bench it's okay, so you can get a small rise but if part of the butt is still in contact it should be okay.

Unfortunately the IPF rules are a tad vague on this one;

Any change in the elected lifting position during the lift proper, i.e. any raising movement of the head, shoulders or buttocks from their original points of contact with the bench, or lateral movement of the hands on the bar.

There it says any raising movement, not necessarily a complete raising movement... So I guess it's in the referees hands. For a pronvincial comp you should be fine as long as the butt doesn't completely leave the bench, allowing the side refs to see daylight between you if that makes sense. At national and international level they'd likely be a lot stricter.

[Monarchking]

Congrats on making it through smolov jr mate :clap:

What's the deal with the butt on the bench? Can it lift slightly as long as it does not leave the bench? PLEASE RESPOND

From what I understand and have seen as long as it's still in contact with the bench it's okay, so you can get a small rise but if part of the butt is still in contact it should be okay.

Unfortunately the IPF rules are a tad vague on this one;

Any change in the elected lifting position during the lift proper, i.e. any raising movement of the head, shoulders or buttocks from their original points of contact with the bench, or lateral movement of the hands on the bar.

There it says any raising movement, not necessarily a complete raising movement... So I guess it's in the referees hands. For a pronvincial comp you should be fine as long as the butt doesn't completely leave the bench, allowing the side refs to see daylight between you if that makes sense. At national and international level they'd likely be a lot stricter.

Thanks for that. Ill post a vid, but it is hard to tell when wearing baggy pants. I know my but is always touching, just some reps I may get a little 'shift', just something to be aware of. Just want to be clear on the rules so If/when I do a comp I get the white lights. "train like you fight" right?

Anyway cheers, smolov jr wasn't to extream, I want to try the same approach with front squats, If my lower/back can handle that move onto back squats