MK: Status pending

[Monarchking]

-Front Squat

6x3 #115kg

 

-Kroc row

1x25 #75kg

 

-Tbar

4x15

 

-R Fly

100

 

-Ate lots and went to the gym

[Monarchking]

-Deadlift

1x5 #212kg (belt)

6x3 # 175 (90-120sec rest)

 

-Con stance sldl 

1x10 #115kg

1x10 #125kg

1x10 #125kg

 

-A little stiff from friday

-hungry 

[Monarchking]

 

[Monarchking]

W6, D2

 

-Fromt Squat

4x3 #100kg

 

-Floor Press (paused)

1x2 #120kg

1x1 #130kg

3x5 #100kg

 

-Hoz pull/machine press SS

3x15-20

 

-Vert pull/face pull SS

3x15-20

 

-have started this week with a bang

-body feels good after last weeks "deload"

-upping front squat after this week.

-floor pressed to avoid lower back over extension a day after deadlifting.

 

 

[Monarchking]

-Squat

1x2 #170kg

1x2 #190kg (belt/sleeves/video)

 

-Floor press

4x10 #80kg

 

-Ham curl/Hoz pull/back ex SS 

3x20

 

 

[maccaz]

sickening squats bro.

220 there in wraps imo 

[Monarchking]

15 minutes ago, maccaz said:

sickening squats bro.

220 there in wraps imo 

I've never really used/tried before. I'll just keep building the foundation for when/if I convert. The sleeves def provide support and hold the joint pretty well, but nothing like rebound from wraps I assume

[maccaz]

29 minutes ago, Monarchking said:

I've never really used/tried before. I'll just keep building the foundation for when/if I convert. The sleeves def provide support and hold the joint pretty well, but nothing like rebound from wraps I assume

 

wraps good for overload for the rest of you too bro. not just for cheating to get a bigger squat

but yup all good

come train sometime 

[Monarchking]

17 minutes ago, maccaz said:

 

wraps good for overload for the rest of you too bro. not just for cheating to get a bigger squat

but yup all good

come train sometime 

For sure. Def a different set with an extra 30kg on ya back

[Monarchking]

@maccaz Will come for a train too. Just hard to manage free time ATM

[Monarchking]

-Bench

1x2 #127kg

1x1 #132kg

1x1 #137kg (sleeves)

1x1 #142kg (sleeves)

2x3 #115kg

 

-Facepull

300 

 

-Sleeve PB 

-elbows are sore but I think a full deload and 2 week semi deload they would heal

-140 would be there if pain free. The sleeves provide compression around the joint noticed especially the couple inches lowering onto the chest.

-felt light in hands.

 

 

[Bigken1985]

Nice man, do you think you get a tough out of the sleeves

what is helping my elbows and arm is high rep arm work, dont need much just high reps low weight. i dont really have any pain atm

[Monarchking]

1 hour ago, Bigken1985 said:

Nice man, do you think you get a tough out of the sleeves

what is helping my elbows and arm is high rep arm work, dont need much just high reps low weight. i dont really have any pain atm

I can bench more with sleeves, not much.

still a PB as I have done 137 in sleeves and was hard as f*ck and if I rememmber butt came up.

i should try the arm work, maybe just bands, I haven't delt with the elbow thing before so don't know what works.

[Monarchking]

-Deadlift

1x3 #225kg (belt)

5x3 #187kg (120sec rest/no belt)

 

-Sumo SLDL with bamds

1x10 #110kg

1x10 #130kg

1x10 #150kg

 

-Hamstring curl

100 reps

 

-Solid session. 

[maccaz]

Getting strong quickly bro 

[Monarchking]

1 minute ago, maccaz said:

Getting strong quickly bro 

It's a triple PB. Previous was 220x3

left hand was semi opening, lost the callas a couple weeks back. Fore arms n shit tired and beaten.

Lower body is feeling pretty healthy what's always great.

[Monarchking]

-Front Swuat

2x2 #130kg

3x3 #107kg

 

-Floor press

1x2 #122kg

3x5 100kg

 

-bunch of other crap/cable machines/back/rear delt/200reps

 

-stiff and sore

-floor press/all paused

[Monarchking]

-Squat

1x1 #192kg (belt/sleeves)

3x3 #170kg (sleeves)

 

-lat pull down/seated cable SS

3x10-10

 

-Cooked biceps

-Nigjtmares are pretty normal for me. Either violence or spooky. Haunted by some demon last night so rather disturbed sleep +baby cry +midnight need =crap.

-ideally wanted 192x2. The speed was there but lost tightness in the back.

-recovery this week is slow.

[maccaz]

192 is a pb yeah? 

[Monarchking]

1 minute ago, maccaz said:

192 is a pb yeah? 

For a 1rm yea.

i went 190x2 last week.

2 was there today, but I perfered not to.  Need to look at my training and pick a week where I'll hit 202. 

 

[Monarchking]

-Bench

1x2 #132kg

3x3 #117kg

 

-Fridays becoming difficult to train

-f*ck me and f*ck my elbows

-6 weeks till natty push/pull, reprogramming a little tonight. 

-just going to drive to Sydney and sleep in a campervan :| haha hopefully there is some showers at the rugby club where it's held.

-not really a good enough session, the original plan was to start work early/finish early/gym early. But got woken up 7x over the night and when it came to going to work, It was to much haha so just went at 8am what kind of threw me out...

-so much pain around the elbow joints...becoming an issue.

[maccaz]

1 hour ago, Monarchking said:

-Bench

1x2 #132kg

3x3 #117kg

 

-Fridays becoming difficult to train

-f*ck me and f*ck my elbows

-6 weeks till natty push/pull, reprogramming a little tonight. 

-just going to drive to Sydney and sleep in a campervan :| haha hopefully there is some showers at the rugby club where it's held.

-not really a good enough session, the original plan was to start work early/finish early/gym early. But got woken up 7x over the night and when it came to going to work, It was to much haha so just went at 8am what kind of threw me out...

-so much pain around the elbow joints...becoming an issue.

 

 

what makes a push/pull natty?

[Monarchking]

8 hours ago, maccaz said:

 

 

what makes a push/pull natty?

Haha, it's capo "nationals" 3lifts, bench, push/pull, raw, gear etc etc.

 

[Monarchking]

-Deadlift

3x3 #200kg (belt)

3x3 #170kg (60sec rest)

 

-Power shrug off rack

5x3 #120kg

 

-Sumo SLDL/bands

2x10 #150kg

 

-Ham curls

100

 

-A decent session, but just need to dial in that start positioning of the DL.

-slept 9:30-3:30 what's awesome. But then 4 hours of baby death?

-DL weight will ramp up over the next few weeks, will be attempting 237.5 at some stage.

[Monarchking]

-Bench

1x2 #130kg

1x2 #135kg

5x2 #120kg (5+ count pause)

 

-Seated canle

5x10-15 (ramped weight)

 

-Face pull

5x20 (different angles)

 

-pain free

-happy with my body today, worked really well. Top set wasn't perfect groove, but moved great for a PB.

-bench always paused

-dif angle facepulls give me unbearable upper back pumps, so good.

-sleeping much better over the last couple of days, last week I was fucked, recovered slow, sore, tired etc. have been feelin much better te last 3 days.