MK: Status pending

[Pseudonym]

Done. I've attached your new email address to your old account, so if you have any problems logging in, just reset your password, and you'll be sent a new password by email.

 

23 hours ago, PETN said:

Can you merge all of my past accounts and this one into one account?

Bro, I can't even count all your past accounts, let alone merge them!

 

Because merging changes the username on all their old posts, you can really confuse a conversation if you start changing the names of members retrospectively. So the rule of thumb is, we don't merge account unless (as in this case) there's not many posts under the username that's being removed, and the two usernames are similar enough that old conversations still make sense - ie, if you see a reference to MK in the topic, it's pretty obvious we're talking about MonarchKing.

[Monarchking]

10 hours ago, Pseudonym said:

Done. I've attached your new email address to your old account, so if you have any problems logging in, just reset your password, and you'll be sent a new password by email.

 

Bro, I can't even count all your past accounts, let alone merge them!

 

Because merging changes the username on all their old posts, you can really confuse a conversation if you start changing the names of members retrospectively. So the rule of thumb is, we don't merge account unless (as in this case) there's not many posts under the username that's being removed, and the two usernames are similar enough that old conversations still make sense - ie, if you see a reference to MK in the topic, it's pretty obvious we're talking about MonarchKing.

Thanks man.

did you do a sneaky gender change in my profile, or have I always been female? Haha

[Monarchking]

-Paused beltless squats

1x2 #150kg

1x2 #160kg

 

-Bench pres

6x3 #107.5kg

 

-Kroc row

1x20 #50kg

 

-AM session, tired. Dreading goin back to work, feel a cold coming on.

-Squats felt ok, was going to go up 10 but didn't. Used sleeves.

-Got through the bench pretty quickly, all reps paused, felt average.

-Kroc, was pretty gassed already, average set just added to he weekly volume.

 

[Pseudonym]

2 hours ago, Monarchking said:

did you do a sneaky gender change in my profile, or have I always been female? Haha

Wait, you mean you're not a hot girl? All my dreams are shattered.

[Monarchking]

-Front squat 

5x5 #105kg

 

-Bench Press

6x2 #107.5kg

 

-Pendlsy row/db row/face pull superset

3 rounds

 

-1arm face pulls

100

 

-Fronts, hate 5s. Felt pretty good tho. Naked.

-Bench, long pauses,  small left elbow pain, good fast bar speed. 

-Gassed on the super sets...1arm face pulls feel great.

-pinned left delt yesterday/still natty/hooping cough vaccination.

-baby kept me up from 1:20-2:20 so thought f*ck my life I'll just get up and cook/clean and hit the gym at 6am. Made a pretty decent curry and drunk some coffee and watched power ranges doing the dishes. By 4:45 I went back to bed with the intension of gettin up at 5:30. Nek min 9:30..

[Monarchking]

-Deadlift

1x5 #200kg

8x2 #140kg

 

-Con stance sldl

3x15 #100kg

 

-DB row

5x20 #27kg

 

-Band pull through

2x50

 

-Deads moved really good. Had 7in that top set, but a lot of the time I stop early when I know I could get more. I've been a lot healthier this way, although sometimes I do regret it...(but not today)

-8x3 timed pulls 60sec rest were a lot easier than I thought, used a band, beltless.

-Wanted a heavy as f*ck db row but 50 felt really heavy so decided to use a strapless no rest approach, just went up 2kg from last time I did that.

-wore a belt on top set DL.

[Bigken1985]

1 hour ago, Monarchking said:

-Deadlift

1x5 #200kg

8x2 #140kg

 

-Con stance sldl

3x15 #100kg

 

-DB row

5x20 #27kg

 

-Band pull through

2x50

 

-Deads moved really good. Had 7in that top set, but a lot of the time I stop early when I know I could get more. I've been a lot healthier this way, although sometimes I do regret it...(but not today)

-8x3 timed pulls 60sec rest were a lot easier than I thought, used a band, beltless.

-Wanted a heavy as f*ck db row but 50 felt really heavy so decided to use a strapless no rest approach, just went up 2kg from last time I did that.

-wore a belt on top set DL.

Yeah mate i find the same thing especially with deads. no point grinding yourself into the ground for minimal payoff . the risk to reward just aint there

[Monarchking]

-Bench

6x4 #107.5kg

 

-Fromt squat

3x5 #100kg

 

-Face pulls

5x25

 

-Got through the bench really quickly, all reps paused. Technique a little off.

-Fronts, quite easy, no belt, no sleeves.

-Cable face pulls with the rope, 5 different angles.

 

[Monarchking]

-Paused beltless squat

1x2 #160kg

1x2 170kg

 

-Bench apress

6x2 # 107.5kg

 

-Ham curl/back ex/pull down SS

3x20

 

-6am

-Squat a little off.

-Left elbow a little sore

-superset is basicly pre hab stuff.

[Monarchking]

-Front Squat

6x5 #105kg

 

-Back superset 

 

-Solid aggressive front squats, moved great. Naked

-decided against benching to let my elbows heal up till Monday.

-back ex/vert pull/back ex/hoz pull SS for as many rounds no rest till the back pump was to much. 

[Monarchking]

-Deadlift

1x3 #200kg

1x3 #220kg

 

-SLDL sumo with bandsa

5x10 #110kg

 

-ham curl/lat pull/back ex SS 

3x20

 

-Equal 220 rep PB. Used belt

-conditioning had me fucked, got through the work pronto.

-assistance sets are very glute/hip explosive n dominant, bands force knees out too.

-love these supersets, always a bit tight and sore(good way) but they keep me healthier than I have been in the past. 

-amazed at the work ethic of the bellow average gym rat. At least one guy had a book today instead of a smart phone.

[Monarchking]

-Bench

3x2 #125kg

2x5 #107.5kg

 

-Front Squat

3x5 #100

 

-Machine Push/pull SS

3x20

 

-Always a bit meh after deadlift day, plus slept average.

-Long pauses on the bench, felt a little off tho.

-Strength is good over all, well for me so that's a positive. Building upto CAPO nationals where I'll enter the push/pull (prob u90)

-Added whey to the diet, mainly to have during the night

 

[Monarchking]

-Beltless squat

3x2 #170kg

 

-Bench Press

3x2 #120kg

 

-Pull ups 30

-Seated cable 4x10-15

-Ham curl drop set 60-70

 

-6am squats

-elbow grief, didn't effect training but has had shooting pains since Monday

-beltless squats improving 

-mad ab gains from fronts and beltless

-have never seen my abs, even at 57kg when I was 23 n started, skinny fat :| potential 8pack

 

[Monarchking]

-Front Squat

3x3 #115kg

 

-Floor press

1x2 #110kg

 

-Need to restructure, my elbow joints can't take this.

-Tired today. Squats fly up just outa the hole, feels like I could jerk it if I knew how..

-need to rewrite my programming and really listen to the coach inside me to manage this pain

-funny how knees and back(problem areas in the past) feel amazing and now have been plagued with elbow grief this year. 

-did a bunch of Pendlay rows and stretching for a good sweet up at the end

[Monarchking]

-Deadlift

1x2 #200kg

1x2 #222.5kg (belt)

8x3 #150kg (60sec rest)

 

-SLDL 3x8 #120kg

-BB row 3x8 #60kg

-Lat pull down 3x10

-ham curl 3x15

 

-The 4 assistance movements performed in a circuit superset and completed 3 times.

-one of those days you don't really want to train, you'd rather be lazy and sleep or Netflix n chill

-top set was meh, overall the session was a little sloppy, I've done better.

-my bones hurt..

[Monarchking]

-Bench

1x1 #130kg

5x3 #117kg

 

-Front Squat

3x5 #107kg

 

-Face pulls

100

 

-130 8.5RPE

-5x3 was tough, not tight enough

-torn callous and sore quad

-need a solid rest day 

 

[Bigken1985]

6 hours ago, Monarchking said:

-Bench

1x1 #130kg

5x3 #117kg

 

-Front Squat

3x5 #107kg

 

-Face pulls

100

 

-130 8.5RPE

-5x3 was tough, not tight enough

-torn callous and sore quad

-need a solid rest day 

 

Nice, hows the bubs?

[Monarchking]

1 hour ago, Bigken1985 said:

Nice, hows the bubs?

Session was terrible not my best technique and bar speed, hoping I can get the body pains under controll. 

 

bubs is good, gained 600grams in 2 weeks, mega bulk.

[Bigken1985]

27 minutes ago, Monarchking said:

Session was terrible not my best technique and bar speed, hoping I can get the body pains under controll. 

 

bubs is good, gained 600grams in 2 weeks, mega bulk.

Must be genetics lol

[Monarchking]

-Beltless squat

1x2 #170kg

1x2 #180kg

 

-Standing ohp

2x2 #75kg

 

-Back ex/ham curl/very pull SS

3x20

 

-Beltless squat has improved dramatically  in 4 weeks with a front/back/front rotation.

-Not even raw/used sleeves #cheater

-played with elbow flare fire and did an OHP, prob regret it.

-100 rep push downs and forearm/bicep stretching post workout to aid in elbow recovery??

[Monarchking]

-Front Squat

2x5 #120kg (sleeves)

 

-Leg raises

-Face pulls

 

-Beaten up, tired and the fire was lacking.

-Today wasn't great :( 

-Heading into week 5/13 of my training block this Sunday. 

-Every week there has been a "highlight" not a significant PB but indications things are in the right direction. All lower body, this  week was the beltless 180x2

-The main concern is upper body mobility and elbow pain

 

 

[Monarchking]

Decided to "Deload" week this week, writing it here otherwise I won't listen to myself, just a little beaten up.

 

Basicly no back squat this week and I won't bench "heavy" till Friday. I'll utilise the trap bar and prob add more hammy volume to cover the squats I'll cut out.

 

I also want to try the cross arm front squat approach, what will take more preasure of my elbows in theroy.

 

ill still DL tomorrow, but prob just upto a single or dub at 200.

[Monarchking]

-Deadlift

1x2 #200kg (beltless)

8x3 #160kg (90sec rest)

 

-Con stance sldl

7x10 #100kg

 

-Band pull through

3x20

 

-left hip, right shoulder, right elbow pain

-Body moved average, need to weed out some issues

-7am garage sesh

-Wanted the 10x10 SLDL but I don't like to push to much if a back pump begins when using barbells, so 7 was enough.

-Off to work

[Monarchking]

-Front squat

5x5 #100kg

 

-Bench

8x3 #80kg (30sec rest/mini band)

 

-Tbar row

70r

 

-band push downs/reverse fly

100

[Monarchking]

W5, D3

 

-Bench

2x2 #122.5kg

3x5 #112.5kg

 

-Pendlay row

4x5 #80kg

 

-Pull down/machine press SS 

-5x10-20

 

-Facepull/pushdown SS

4x10-20

 

-Life made me change my weekly plan

-bench moved well but felt heavy 

-a lift out would be nice to set down the bench further

-not tight enough

-doesn't even lift