Lifting from across the ditch

[Monarchking]

"Bench Press"

2x2 @ 120kg

1x2 @ 125kg

 

"Pendlay Row"

5x5 @ 80kg

 

Bench was a little average, but very gentle paused touches on the chest, 125 was a lot slower. Started doing some ab work, but dem lower abs are sore as fuaaack.

Night shift for 2 fucken weeks now! Death. Will be interesting.

86.7kg offical weigh in this morning.

[Monarchking]

yesterday...

 

"Front Squat"

1x1 @ 130kg

 

"Pendlay Row"

3x5 @ 80kg

2x2 @ 90kg

 

"Over head press"

1x3 @ 70kg

 

All felt reasonably smooth and not to 'hard' so was good. I think I want to change my press stance to feet side by side, like a squat so I can keep tighter glutes and abs. Lower back felt a little exposed from slack core engagement and leaning back a bit.

[Monarchking]

Just lots of power shrugs upto 150x2. From the rack

[Monarchking]

Bench Comp on the 20th.

Wont have the greatest build up, but i just plan on getting on the board, first comp, the bar is a PR right?

[Monarchking]

Traps were fucked yesterday.

Rack pull conventional stance

Realitivly easy, but the whole point is been safe! I have to pull weight but have to get the body working a lot better and functioning correctly. So I decide to pull from an elevated platform while I try fix some postural issues and disfunction. I've dead lifted about 4x since been in Ozy, so not good, strength wise I pulled 200x3 sumo about 6 weeks ago.

3x2 @ 200kg

Front Squat

Crusher sleeves 

140x1

5 second paused Front Squat

These are great, solid pause and comin out f the hole is pretty hard! But ya can feel the bar path well, if it's correct or Incorrect

3x1 @ 120kg

1x30 Ab roller

 

BENCH TOMORROW!!! Feels like it's been forever. Last week of night shift.

 

[Monarchking]

Bench, with comp comands

130 a little slow, but happy to smoke it, becuase I was strugling a bit today and should be good with a deload fingers crossed

117.5x1

122.5x1

130x1

Then worked upto 140x3 on the slingshot, but It was sloppy and I decided to quit there, just because.....did some pull ups and pendlay rows upto 80kg

[Monarchking]

Paused Front Squats

5x1 @ 120kg

Front Squat

3x2 @ 120kg

2x5 @ 100kg

Ab roller

[AZIDE]

Paused Front Squats

5x1 @ 120kg

Front Squat

3x2 @ 120kg

2x5 @ 100kg

Ab roller

is that your whole workout?

[Monarchking]

 

Paused Front Squats

5x1 @ 120kg

Front Squat

3x2 @ 120kg

2x5 @ 100kg

Ab roller

is that your whole workout?

 

Yip

[AZIDE]

 

Paused Front Squats

5x1 @ 120kg

Front Squat

3x2 @ 120kg

2x5 @ 100kg

Ab roller

is that your whole workout?

 

Yip

lazy c*nt lol. how long does it take?

[Monarchking]

Haha Duno, not to long. Obviously throw in mobility and warm up sets. 

The volume is low so I can recover and squat a day or 2 later, more volume I can't recover in time for the frequency I want.  

[Monarchking]

Power cleans

maybe a 100, 60kg, some 80. Horrible form, no idea what's going on. PB lol

[Monarchking]

Front squat

5x5 @ 120kg

 

Either that was some bad Mexican or I've just been hit with a cronic stomach bug. 

Yes this update is from melbournes qantas terminal toilet...

[ohjoshua]

Front squat

5x5 @ 120kg

 

Either that was some bad Mexican or I've just been hit with a cronic stomach bug. 

Yes this update is from melbournes qantas terminal toilet...

120kg 5*5 is big, esp if your sick

[Monarchking]

this was pre sickness.....couldnt eat for nearly 4 days! finnally getting some fluids n food in, prob going to miss my comp, hospital for 24 hours, but nothing major so thats good just some possible posioning 

[Monarchking]

85.7kg official weigh in. 

All official weigh ins done fasted on sunday mornings as empty as possible.

Not to much of a drop what is good considering I couldnt eat for 3 days, 700grams. Haven been dropping 200-500grams per week. Weight usually flucuates 2kg per day of water/food etc, whats pretty normal I guess. Food intake is slowly getting back to normal and should be full training by next week. Going to miss the comp whats gay, but oh well, would rather feel better and back into work/training/eating routine etc.