Mmmmmm K

[Monarchking]

17.6.13

Back Squat

Belt

2x2 @ 150kg

1x2 @ 160kg

1x1 @ 170kg

 

19.6.13

Back Squat

Belt

3x2 @ 150kg

1x2 @ 162.5kg

1x1 @ 172.5kg

GHR

35 total

Left elbow is in cronic pain.

[Monarchking]

Test. Wtf is my journal lol?

[Monarchking]

Bench

1x2 @ 125kg elbow sleeves

5x3 @ 112.5kg

SLINGSHOT

2x5 @ 130kg

Flys

6x15

 

Pimping HJP n JONO supporters XLs

[Monarchking]

Week off. Got the flu so having a non scheduled week off.

needing to add more fruit to my diet so invented smoothies!!! Lol today I have had 7 servings of fruit. I eat plenty if starchy vegetables but not enough green leafy or fruits. So time to change!!

[Monarchking]

Didn't quite take an entire week off. Still a bit crook but on the mend

 

Deadlift

Missed my first 212 but knew why I failed. Corrected and walked all over the second attempt.

 

6x1 @ 200kg

1x1 @ 212.5kg

 

Fromt squat

 

5x2 @ 100kg

2x2 @ 110kg

abs

100 reps

[Monarchking]

Can't post, must train...

[Monarchking]

Fauuck. Training was going mint as looking good for a 130 bench and 220 deadlift but then hurt my lumbar and its been really hard recovery. Had 4 weeks of work and 6 weeks with no deadlift or squat. Am front squatting.

yesterday did some bench upto 140x2 with a slingshot and my Lower back hates me. Soooooo been osteopath and massage. Starting to get frustrated and worried. 

[Monarchking]

Ok back in.

A little injured in the lower back and some knee issues. No back squats or deadlifts but fit enough to sink my teeth into something decent. Front squats! My favourite squatting variation and much more user friendly for me as I can use them a lot and not fall to bits. Haha

Smolov Jr front squat calculating at a 130 max should be enough to keep me honest for a start.

 

 

[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]

Sumo deadlift

6x10 @ 165kg

Chalk.

Nose Tork added 4th set.

4th set, touch n go. Nice groove felt easier. So only did that set that way.

6th was a grind. Rest pause.

 

[Pseudonym]

Have your back issues come right yet, MK?

[Monarchking]

Have your back issues come right yet, MK?

Yes. I have switched to sumo too because it's a better position for me. 

[Monarchking]

Over head Press

57x10

50 dips / 50 pullups / super set

Kroc row 1x40 @ 43kg

Rear delts.

 

Reasonably mild session.

Tight left hip/quad.

Sore right shoulder.

[Monarchking]

Squat

1x7 @ 142kg

5x10 @ 105kg 

Ab pull down

2x15

 

Olympic shoe.

No use of a belt.

Found if i twist my ebows under slightly on the accent, shits easier.

Tight hips and pissed off glutes.

[Monarchking]

Bench Press

1x9 @ 110kg (All time rep PB)

3x7 @ 100kg

2x10 @ 80kg (close grip)

Pull ups

5x10

Kroc Rows

50x25

 

No straps.

Left grip was much weaker and uncordinated. A big difference from 40-50kg with that inbalance.

The squats cured my back pain. Keeping structure, but increasing very slowly.

Tight left hip,

Some how managed to be part of the 'coaching pannel' (lol srs) in next weeks big powerlifting event. I applied to help out and now Im somehow helping lifters I dont know in like the super heavy weight eqquiped bench n shit hahaha. Should be a good experiance.

I think Abby will pull 170+ deadlift u72 FJunior, Heard it here first.

[Monarchking]

Deadlift

1x1 @ 175kg

Pull off high block

5x6 @175kg

 

Deadlift in sumo satance.

Required rep only, playing it smart. Just because you can, doesnt mean you should.

Wanted 5x10 @ 175 but groin said no.

300 Sumo pulls in 2months.

Very tight hips/groin.

Will cycle in a trap bar as an accessory to allow groin to have a rest and heal but keep the Sumo as a main lift.

Massage tonight.

A week off.

[OnlyHuman]

 

I think Abby will pull 170+ deadlift u72 FJunior, Heard it here first.

It will be insane! 

[Monarchking]

 

 

I think Abby will pull 170+ deadlift u72 FJunior, Heard it here first.

It will be insane! 

hope se does well

are you lifting/watching?

just had a mad as groin/hip massage, wasn't to dodgey but dam feel good

[Monarchking]

OMG tht awkward moment when the waiter is asking you and your buddies fr lifting tips when Mike Tuchsherer is sitting 2 tables away.....

[Monarchking]

 

 

I think Abby will pull 170+ deadlift u72 FJunior, Heard it here first.

It will be insane! 

Pulled but hitched. Reds

360 total. Win on wilks.

132.5/62.5/165

[OnlyHuman]

Big props to your lady. Insane regrdless!!!

[Monarchking]

Thanks man.

comp was fun. And was good to experience the competition (even tho I wasn't the lifter haha) and me n Abby learnt a couple things that will help her performance in the future!!

i am having a little break. Shit sleeps and late nights in auckland(lol I'm a 8:30 man)

but will resume Friday. Hitting some volume!

[Monarchking]

Bench

1x10 @ 100kg

5x10 @ 80kg

5x10 @ 70kg

 

30 pull ups

100 face pulls

 

-Hate having a week off, makes me feel crap.

-A litte flat. Anyone recomend me a pre-workout?

-Must get stronger! That 100 felt much easier a few weeks ago when I was pause repping it for 12.

[Monarchking]

Sumo deadlift 

165x5

upto...

200x1

GHR

?? Reps

 

needed to test sumo deadlift get an idea of where it was at. 200 was heavy but easy. 220 came up but didn't go far.

the good thing is my form stayed good, unlike conventional where I was a little stronger but my for was ugly. Sumo is def better for me so I just need to get stronger at it.

goal today was just to get required done and get a single in.

so the deadlift rebuild starts at 200. I'll post a vid later see what u guys think . I've trained 8 weeks sumo post injury.

[Monarchking]