MK: Status pending

[Monarchking]

@BeastBuilderRecommend  mobility?

[BeastBuilder]

31 minutes ago, MK said:

@BeastBuilderRecommend  mobility?

Nah bro can't see vid, my phone is a slut.

I'd recommend slipping pinky and even ring finger off instead so you can still have your wrist straight instead, need to be able to squeeze hard and hard to do with no thumb.

 

Mobility wise really work on improving your external and internal rotation.

MobilityWoD on Youtube has awesome mobility stuff, I go on there to find ways to fix me up all the time. Solid content.

[Monarchking]

Fixing the elbow

the stretching wasn't to bad, the ball on the back of the tricep/elbow was u bearable

 

The shoulder and back squat rack

instant increase in mobility within the shoulder

[Monarchking]

#29 w3, d2

 

Deficit deadlift

120x3x3

140x3x3

150x3x3x3x3

 

Bench(all reps paused)

70x5

85x4

100x3x3

112x2x2x2

120x2x2(belt, wrist wraps)

112x3x3

 

Deadlift(off 2inch block)

140x4

162x4x4

190x3x3

210x2x2x2(belt)

 

Deficits moved like butter.

 

elbows were on fire right from the first rep with 70. Managed to get through it though, used an elbow sleeve on the left elbow on some sets. Again very inflamed and painfull.

hope to see some improvements with the new mobilty and stretching work I will do.

 

Grip again starting to lag. This hasn't happened before so I think I know why.

I've alwaysed done high rep deadlifts. 170x20, 180x14, 190x11 are some pbs that come to mind, generally with a healthy dose of lower weight deadlifts for sets of 10.

 

I've done less and less of this building upto march 5th(comp) and none since sheiko. 

So that's all I can think that's changed...

I haven't decided how to approach this yet, but I may do a 4th workout that just involves mobility and Kroc rows, next cycle add SLDL (as I was going to add in goodmornings) and/or hold the last set of top deadlifts for time. 

 

[Monarchking]

#29 w3, d2

 

Squat

95x5

115x4

132x3x3

152x3x3x3x3x3x3 (sleeves, belt)

 

Bench(paused)

70x5

85x4

100x3x3

112x3x3x3x3x3x3x3

 

bodys a little average. Couple days rest. Squats are fast, bench was quite hard. 

Elbows are on fire :(

[Monarchking]

#29 w4, d1

 

squat

95x5

115x4

132x3x3

152x3x3x3x3x3(sleeves belt)

 

bench

77x5

90x5

105x4x4x4x4x4

 

front squat

75x5x5

95x4x4

115x3x3x3

 

#29 w4, d2

 

bench

70x5

85x4

98x3x3

112x3x3

120x2x2x2

 

deadlift

115x3

140x3

162x3x3

185x3x3

200x2x2x2

185x2x2x2

 

bench

70x5

85x4

97x5x5x5x5

[Monarchking]

#29 w4, d3

 

squat

95x5

115x4

132x3x3

152x3x3x3x3x3

 

bench

70x6

85x5

98x4x4

112x3x3

120x2x2

112x3x3

97x4

85x6

70x8

[Monarchking]

A few late entries but #29 completed....stand by

[Monarchking]

Ok so i finished #29 2 days ago.

 

The frequency is great squatting 2x a week is perfect. But all the squats and all the bench just destroyed my elbow joints. They arnt the healthiest anyway from 15 years in the meat industry, but no excuses.

 

The next templates see even more volume of the powerlifts, what's going to kill me.

 

I hate setting a plan then bailing out, but I think it may not be optimal for me especially since I probably won't attempt max efforts/platform for 7-9 months. (A couple comps eyeing up)

 

5/3/1 is my true belief and if I ever get off the rails it sees me straight. So back to the grind. Need to build work capacity, volume, weaknesses, etc.
I've pulled my max lifts way back, so it would work out that December I would have about 5-20kg on my projected max(depending on the lift)

 

I'm so fat.

[Monarchking]

Warm up 

Hip mobility, shoulder mobility.

 

Dynamic

Box jump 3x5

 

Strength

Squat/AMRAP/belt/sleeves

125x20 PB

 

Assistance 

Beltless squat

5x10 @ 80kg

 

Accessory 

Lunges 4x20 bw

Sit ups 3x20

 

Cool down

Static hip stretch

 

AMRAP set not to hard, but the back pump was real. Probably shouldn't of used that free pre workout that I got from the Arnold...although I did expect it to blow up a little bit since I compromised my back a little earlier on in the week. I think 140x20 would be a pretty tough but achievable 20RM. Assistance is 50% of training max, what will increase over the weeks. 

[Monarchking]

Warm up 
Hip mobility, shoulder mobility, push downs 
 
Dynamic
Dead ball slams x 15
 
Strength
Bench/AMRAP/joker sets/paused
90x12

110x2

130x2 (XL blue slingshot)
 
Assistance 

Bench
5x10 @ 60kg
 
Accessory 
Face pulls 100
Dips 3x10 @ +10kg
 
Cool down
Forarm massage/stretch

 

Feel like death to be honest. Over worked, underpaid..... Cronic left elbow pain. Hopefully the massage and rolling I'm doing it will help. My abs are sore as f*ck too so can't move well...

 

Nothing amazing,  just adapting. 
 

[Monarchking]

Warm up 
Hip mobility, glute activation 
 
Dynamic
Box jump 3x3
 
Strength
Deadlift/Top set
170x5
 
Assistance 
Deadlift/bands around ankles
5x10 @ 100kg
 
Accessory 
Side bends 3x20 @ 10kg
 
Cool down
Forarm massage/glute roll
 
Glutes and back have been feeling quite poor for a week since last DL session. Yesterday I suffered from back pain and inflamed glute area. I did a random 210x2x2 about a week ago even tho the body was saying no,  because I'm stupid. Anyway, I knew it wouldn't move well today so 170x5 was enough. I've hit 20reps at this weight (touch n go) 

 

5x10 was easy, did t rest the weight, kinda stretched the muscles a bit then ripped the glutes in hard for lockout. I think next squat session I'll go conservative also, and should be healed up and ready to kill it.

 

rolling the left forarm a lot on the hockey ball Friday night, left some bruising but feels like some relief. I'll stretch that shit out again tonight along side some glute work on the roller.

[Bigken1985]

On 31/03/2016 at 9:58 PM, MK said:

Ok so i finished #29 2 days ago.

 

The frequency is great squatting 2x a week is perfect. But all the squats and all the bench just destroyed my elbow joints. They arnt the healthiest anyway from 15 years in the meat industry, but no excuses.

 

The next templates see even more volume of the powerlifts, what's going to kill me.

 

I hate setting a plan then bailing out, but I think it may not be optimal for me especially since I probably won't attempt max efforts/platform for 7-9 months. (A couple comps eyeing up)

 

5/3/1 is my true belief and if I ever get off the rails it sees me straight. So back to the grind. Need to build work capacity, volume, weaknesses, etc.
I've pulled my max lifts way back, so it would work out that December I would have about 5-20kg on my projected max(depending on the lift)

 

I'm so fat.

Your not alone. I've played with sheiko and it raped my elbows bad. And spending half the day in the gym sucks. 

[Monarchking]

2 minutes ago, Bigken1985 said:

Your not alone. I've played with sheiko and it raped my elbows bad. And spending half the day in the gym sucks. 

 

I was enjoying the sessions. But I couldn't handle the elbow pain, yes always need to work on technical mastery to prevent any injuries etc, and my squat was responding well,  but I feel I wouldn't adapt any time soon to the stress on the elbow joints. working and general life was hard haha. Also I do like more time for accessory movements/auto regulation etc

[Bigken1985]

17 minutes ago, MK said:

 

I was enjoying the sessions. But I couldn't handle the elbow pain, yes always need to work on technical mastery to prevent any injuries etc, and my squat was responding well,  but I feel I wouldn't adapt any time soon to the stress on the elbow joints. working and general life was hard haha. Also I do like more time for accessory movements/auto regulation etc

Yeah. You've got to make training fun. And I think mixing it up and trying things is the way to go. I just get bored doing the same stuff over and over. 

[Monarchking]

Warm up 
Shoulder mobility, push downs 

Strength
Standing OHP/AMRAP
55x12

Assistance 
Floor Press

5x10 @ 60kg
 
Accessory 
Pull ups 3x10

Plate rows 7x10-15

Dips 5x10 @ +15kg

Utilateral landline press 3x20

face pulls 50
 
Cool down
Update journal 
 

Body feels so much better today. A good sleep, nothing's sore, and just moving well.  Would have been a much better day to deadlift haha.

A little right shoulder pain what is normal, that's why not to much overhead, and plenty of pulling movements inbetween push excercises.

my OHP is pretty poor, 80kg is my max, going to stick to floor presses as a primary assistance movement for more bench carry over...hopefully. 

Added a landline press(I think that's what ya call it) because I don't have dumbells, and gave plate rows a go for the first time. 

[Monarchking]

Warm up 
Hip mobility, glute activation, shoulder mobility
 
Dynamic
Box jump 3x3
 
Strength
Squat/Top set/belt/sleeves
135x12
 
Assistance 
Naked/90sec rest
5x10 @ 80kg
 
Accessory 
Lunges 2x50

Sit ups 3x20
 
Cool down
Spaghetti boll 

 

20 was on the mind, but so was the lower back, it's healing up though. I've picked my battle, 3 weeks time is 140x20.

Nothing spectacular,  body feeling ok. 
 

[Monarchking]

Here are my current comp lifts

 

bench 132.5

deadlift 230

 

made the pull look pretty bad and much harder than it shoulda been..

 

 

 

[Monarchking]

Warm up 

Tricep, shoulder drills
 
Strength
Bench/AMRAP/all paused
95x11
 
Assistance 
Bench/feet up
5x10 @ 60kg
 
Accessory 
Pull up/face pull superset 3x10/20
Dips 3x15 upto 20kg

Bb rows 5x12 @ 80kg
 
Cool down
Glute rolling
 

Bench felt all G, all reps paused. Went feet up on the assistance, a little pinch in the lower back. Dips upto +20kg. Rows quite upright.

[Monarchking]

Warm up 
Agile 8
 
Strength
Deadlift/AMRAP/belt
180x10
 
Assistance 
Deficit/bands around ankles
5x10 @ 115kg
 
Accessory 
Plate side bends 5x20 @ 15kg
 
Cool down
Glute stretch

 

Left hip and glute unhappy. Some pinching pain in the morning. Today was actually pretty tough, assistance being a ball breaker...yesterday was pretty worn out from work and life. Sleeps a bit rough too.
 

[Monarchking]

Warm up 
Shoulder mobility, elbow drills
 
Strength
Press/AMRAP/belt/standing
60x11

 

Floor press/close grip/paused

112x2

120x2

130x2 (blue XL slingshot)
 
Assistance 
Close grip floor press
5x10 @ 65kg
 
Accessory 
Pull ups 13, 11, 8

1 arm Plate rows 4x20 @ 20kg (no rest)

Dips 3x25 (bw)

Face pulls 100
 
Cool down
Glute stretch

 

Glute/hip area is being gay, but improving. Need to up my volume on lower body days for abs and hammies, I'm thinking a band pull through for low risk stimulation ;) 

Floor press felt really good. Going to stick with the slanger on upper days atleast once a week and give that a good go.

left elbow is still tweaking, plate rows are actually kinda hard...mainly on the fingers, really need to buy a dumbell to load up.

 

5x10 sets on squat bench n deads are going up from 50-60% of training max for the next 2 weeks.

[Monarchking]

Have been sick, not serious but a few days off.

 

[Monarchking]

Warm up 
Agile 8/shoulder mobility 
 
Strength
Squat/Top set/belt/sleeves
140x10 (last rep paused)
 
Assistance 
Squat/naked
5x10 @ 90kg
 
Accessory 
Lunges 3x35 bw

Planks 3x1min
 
Cool down
Hip flexor stretches 

 

Using flat shoes. Top set was comfortable, if I wasn't lazy and had stomach pain I would have shot for a few more reps...

since last Thursday afternoon have felt quite shitty, stomach pain and low energy(Thuray/Friday especially) and can't quite shake what's going wrong in my belly. 

Couldnt put off training any longer, hopefully gut comes right soon..

 

last  day to sign up for the GPA bench comp that's next week. I won't be going as I want to press 135 next time on the platform and I've had such crappy training recently, I want to bring my best, even though that's very average haha.

 

might be in Nz October, need to check out the GPC Nz schedule for that month

 

 

 

 

[BeastBuilder]

There's a Push/Pull in Christchurch on the 15th October bro if you're down that way

[Monarchking]

14 hours ago, BeastBuilder said:

There's a Push/Pull in Christchurch on the 15th October bro if you're down that way

 

14 hours ago, BeastBuilder said:

There's a Push/Pull in Christchurch on the 15th October bro if you're down that way

 

Epic

 

Sanctioned meet with novices allowed?

 

whatst the deal, I'm an aussie GPC member, does that entitle me to Nz events?

my brother said he's keen also could potentially recruit 3-4 other novice lifters.