MK: Status pending

[Monarchking]

Hi.

 

Ive recently joined the competitive side of powerlifting. I've only done a novice push/pull, GPC national push/pull and CAPO national deadlift(GPA). I plan on a novice 3lift later this year, Mr Bench press comp at slaughterhouse and the GPC national push/pull, that will see out 2016.

 

Im pretty shit, 30years old, weight 85-88 and live in Melbourne. 

PBS

Gym Lifts:

Squat- 182x4 190x1 (sleeves/belt) 

Bench-137x1

Deadlift -220x3 

 

Comp PB/results:

Push/pull total- 352.5 @ 87.5 GPC

Bench - 132.5 @ 87.5 GPC

Deadlift - 230 @ 86.9 GPA 

 

Goals 2016:

3 lift novice/bench only/national push/pull

200 squat in sleeves.

240 comp deadlift

370 push/pull total

 

 

 

-------------------------------------------------

 

 

 

 

I've always wanted to give Sheiko templates a go. I'll go 29, 30, 31, 32 re test, then have about 12 weeks till the 3 lift. Or I'll work it out so I end 32 around the time of the platform...I guess there isn't always a perfect way to get to Chicago, but I'll start driving :|

 

if you haven't watched Powerlifting to win  video on the sheiko programs. It's a good view if you haven't been able to talk to anyone who's completed them. Just click the link.

I may switch a couple of accessory movements. 

 

Since I'm home alone for a few hours each night, I think I better  give myself something constructive to do, keep an online journal, the dishes can weight! ;) 

 

I competed on Saturday (march 5), so started the following day.

[maccaz]

Have you cracked to my pressure and agreed to do vic states yet? 

Also u can have my old knee wraps to practice if you want bro. 

[Monarchking]

#29 w1, d1

 

Bench-all reps paused

70x5

85x4x4

97x3x3

105x3x3x3x3x3

 

Squat-sleeves

95x5

115x5x5

133x5x5x5x5x5

 

Bench-all reps paused

70x5

85x5

97x4x4x4x4

 

DB Fly

3x10

 

Leg curl

5x10

 

keeping leg curls. I've been doing them after all my workouts recently and feel they help.

Good mornings are obviously "better" but coming off a shoulder injury and after the bench and flies the bar position was pretty hard to get into. So will prob stick to the curls, and some back ex as well.

 

 

#29 w1, d2

 

DL to knee-paused and then locked out.

115x3

140x3x3

162x3x3

175x3x3x3x3

 

Incline bench-all reps paused

80x6x6x6x6

 

Machine press

5x10

 

DL off 2inch block-band around ankles

127x4

150x4

175x4x4

200x3x3x3x3

 

lunges

5x15

 

Leg raises

3x15

 

Because I lift "sumo" I've been putting a resistance band around my ankles. That forces me to keep knees out. I also am not "resetting" at the bottom of the reps, instead, pausing on the floor and keeping all my muscles engaged, then explode again. Feel both techniques have helped me set pbs recently int he DL. 

 

Havent done an incline bench in 5years :|

[Monarchking]

Quote

14 minutes ago, maccaz said:

Have you cracked to my pressure and agreed to do vic states yet? 

Also u can have my old knee wraps to practice if you want bro. 

 

Haha no. I actually do have some wraps...but never use them.

Next year for sure tho. I've got a lot of work to do. And want a novice 3lift first as well. 

[maccaz]

8 hours ago, MK said:

Haha no. I actually do have some wraps...but never use them.

Next year for sure tho. I've got a lot of work to do. And want a novice 3lift first as well. 

All good. How come novice first ? Same same your squats are deep enough 

[Monarchking]

1 hour ago, maccaz said:

All good. How come novice first ? Same same your squats are deep enough 

The meet fits around when I want to lift. I might shoot home around April, not sure yet. Plus 7months gives me lots of time to build volume on my lifts. There is a couple other sanctioned meets I looked at too. But I'm happy just to novice this time, then work from there. Expecting a baby in May, so that might shake up training a little too! 

 

I dont want to get ahead of myself yet, but national Lv 3 lift would be pretty cool, and a huge achievement. But I think around 600 is needed to qualify haha. So I'll start small ;) 

[maccaz]

oh congrats man you never mentioned. 

btw, based on maccaz maths, 9 months before may is august last year, had you even met  your girlfriend at that time? 

just playing 

 

[Monarchking]

1 hour ago, maccaz said:

oh congrats man you never mentioned. 

btw, based on maccaz maths, 9 months before may is august last year, had you even met  your girlfriend at that time? 

just playing 

 

Haha yes we meet at southern cross in January  

[maccaz]

40 minutes ago, MK said:

Haha yes we meet at southern cross in January  

cute mate sounds like a romantic comedy.

i hate southern cross personally, get lost and get mad and late for where im trying to go.

 

anyway back on topic

[Monarchking]

#29 w1, d3

 

Bench-all reps paused

70x5

85x5

97x4

105x3x3

112x2x2

105x3x3x3

97x4

85x6

70x8

 

DB Fly

5x10

 

Squat

95x5

115x2x2

132x3x3

142x3x3x3x3x3 (sleeves)

 

Hamcurl/back ex/Vpulldown SS

3x20

 

Week 1 completed. 

Shoulder a little average. Plenty of stretching etc before squats to mobilise the upper back and shoulder joint.  A little pain during bench. Overall the bench felt a bit sloppy.

 

Got to love knee sleeves. Added them at 142. Might sound silly, but they alter technique, I do like them tho, my knees have been hurting more as I get older  I'll hold out on the belt for as long as I can. I wear squat shoes. I'm considering moving to flats, or atleast video sets using both. 

 

 

[Monarchking]

#29 week 1

 

Total reps      
Squat    Bench    Dead  Total        
       74          108        55     237      

 

Total KG.

Squat   Bench  Dead   Total  

9263    9849    9137    28249  

 

Average %

Squat    Bench    Dead

65.9%    65.1%    71.5%

 

 

[Bigken1985]

Following bro

[Monarchking]

#29 w2, d1

 

Squat

95x5

115x4

132x3x3

152x2x2x2x2x2 (belt, sleeves)

 

Bench

70x5

85x4

100x3x3

112x3x3x3x3x3 

 

DB fly

50

 

Front Squat

85x3x3

105x3x3 (sleeves)

115x2x2x2x2

 

Machine horizontal press/leg curl SS

3x15

 

Squat felt good. Moved well. Knees feel ok.

Having some form issues with the bench, but it will improve.

Overall, a positive session. Should of rested 2 days before staring week 2, but I'll make up for that tommorw and Monday. 

[Monarchking]

#29 w2, d2

 

Deadlift-pause bellow knee, lock out.

130x3

140x3

162x3x3

175x2x2x2x2

 

Floor press-all reps paused

70x6

90x6x6x6x6x6x6

 

DB Fly

50

 

Deadlift

130x4 (bands around ankles)

150x

172x4x4

185x4x4x4x4 (off 1inch block, bands around ankles)

 

Lunges

50

 

Overall a fairly rough session, well not bad actually. Everything moved well.

Cycled in the floor press over the compbench press, just to take pressure off the lower back and also the % was fairly low so took this as an opportunity.

2 days rest, a workout then another 2 days rest. Should work out well. Will mobilise to keep busy.

Left hand is being an issue, it's opening up when I'm tired and the skins getting ripped to shreds. I'm not to worried about this yet, I think it should get stronger. If it's still being gay in a few weeks I will need to addresss the problem directly. I've never had problems before...

 

[Monarchking]

#29 w2, d3

 

Squat

95x5

115x5

135x3x3

153x2x2x2x2x2 (belt, sleeves)

 

Bench-all reps paused

70x5

85x4

100x3x3

112x2x2

100x3

90x5

70x7

 

Db fly

2x25

 

Squat

95x5

115x5x5

132x4x4x4x4 (sleeves)

 

Leg curls

3x10

 

 

Finding my squat groove.  Lost my bench groove :|

6:30am training. It's been a big day,  first time to sit down all day(7:30pm)

Cooking my 7th meal and prepping tomorrows.

 

[Monarchking]

 

Reps
#29    Squat    Bench    Dead    Total
1)               74          108          55      237
2)             101        106         52      259

 

Poundages KG 
       Squat      Bench    Dead      Total
1)     9263          9849     9157      28268
2)   12293        9597    8644     30534

 

Average %
Squat    Bench    Dead
65.9%    65.1%    71.5%
64.1%    64.7%    71.3%

 

Haven't been sleeping well, doesn't help.

Ive been postponing rest days to shuffle around life, but it works out I'll get 4 days rest and then just be one day "behind" in the program, and the following week back to sun/tue/thur sessions.

Old mate got me tickets to see Arnold in the flesh. Should be entertaining.

[Monarchking]

There's a WPC bench competition on Anzac Day I may enter. Will have a think about it and  decide how I may approach it. 

[Monarchking]

#29 w3, d1

 

AM SESSION

 

Squat

105x5

130x4

142x3x3(sleeves)

162x2x2x2x2(belt, sleeves, last set video)

 

Bench

70x5

90x4

100x3x3

112x3x3x3x3x3x3(belt, wraps, last set viseo

 

flys

 

Still some squats to do what I'll do tonight at home, got a few this to take care of.

 

I'm not sure if sheiko is right for me. When ever my back squat volume goes up my elbows flare up, causing pain at work, general life and effect my bench, the last 2inches while lowering the weight just hurts. And I don't like it.

it's a pain, when I increase frequency on the squat it improves dramaticly (usually switch from front to back) but then my bench and elbows suffer. 

 

Today  squats felt average, some back pain. And bench felt crap, elbow death. Used elbow sleeved on one set and felt amazing cause it negates the pain...

 

 

trim.01E30996-B1B8-42A0-98EC-11FD98EBA5E6.MOV

trim.51E4F49D-77F2-45EC-A745-E41E66EFDC9A.MOV

[maccaz]

thats sheiko for you bro, feel like beat up old man with the accumulated fatigue, covered in niggles. just gotta figure out whats just sore and whats going to end up as an injury if you dont address it. 

 

 

[Monarchking]

5 minutes ago, maccaz said:

thats sheiko for you bro, feel like beat up old man with the accumulated fatigue, covered in niggles. just gotta figure out whats just sore and whats going to end up as an injury if you dont address it. 

 

 

 

It's happened a lot in the past when I've squatted more frequently or major volume increased. There's somthing funky in my upper body or technique that puts a lot of stress on my elbow joints.  I really don't want to lose sleep and be in pain all the time. I had a fear this would happen but took the risk. It started last week...

 

(Fuk u and fuk your elbow)

[maccaz]

i had same problem

get to a point where you can squat with no hands, then mimic that but with hands

that way arms arent taking any load

[Monarchking]

19 minutes ago, maccaz said:

i had same problem

get to a point where you can squat with no hands, then mimic that but with hands

that way arms arent taking any load

 

Yea, maybe it try relaxing the hands 

[BeastBuilder]

Don't relax your hands, keep them tighter and wrists straight.

 

Tighten your upper back more, like you will be uncomfortable, it's hard to hold it but it involves every part of your back, squeeze your back together but Lats down at same time.

 

Elbow pain will disappear.

 

Purely a technique and mobility issue. See it with people all the time, it's your arms taking too much load on your squat cos your upper body is too loose and wobbly.

[Monarchking]

1 hour ago, BeastBuilder said:

Don't relax your hands, keep them tighter and wrists straight.

 

Tighten your upper back more, like you will be uncomfortable, it's hard to hold it but it involves every part of your back, squeeze your back together but Lats down at same time.

 

Elbow pain will disappear.

 

Purely a technique and mobility issue. See it with people all the time, it's your arms taking too much load on your squat cos your upper body is too loose and wobbly.

 

Can you see the video?

ok I'll try squeeze back a lot fucken harder. 

What do you think about thumbless grip? I might try thst, it would keep my wrist straighter

[Monarchking]

PM SESSION

 

Squat

90x5

115x4

132x3x3

152x3x3x3x3(sleeves, belt, last set video)

 

 

went in and tightened up the back a lot more, managed to bring the grip in one finger too.  Will work on this a lot.

 

video comparison shows les movement in the elbows and shoulders. 

 

trim.DDCDEDF1-30EB-4410-BCC6-88EB6DA85D8A.MOV