MK: Status pending

[Monarchking]

@Bigken1985 T. Rex arms and belly gains paying off

[maccaz]

good stuff bro. what did you weigh in at ?

 

whats next?! 

catch up in couple weeks at melb cup if you make it. 

[Monarchking]

1 hour ago, maccaz said:

good stuff bro. what did you weigh in at ?

 

whats next?! 

catch up in couple weeks at melb cup if you make it. 

92.25. So heavier than march 5 where I weighed in at 86.9. 

 

Not sure what's next. Training. I want to get my back squat elbow pain free Ns shoot for 600 total 3lift next year.

 

theres a DL comp in December I might have a tug at. 

 

Ill set set some realistic goals over the next couple of days. A few things hve been floating around in my head but nothing written down and finalised. I've been playing around with a DL routine on paper I wana try out.

 

will see you in a couple week mac, my roster is changin but not sure when.

[Monarchking]

-Bench

1x1 #150kg (sleeves)

2x3 #130kg

 

-Front squat

2x2 #120kg

2x2 #130kg (sleeves)

 

-Facepulls

 

-cut sort a bit as I was baby sitting/training

-need to rebuild squat volume as I dropped it over the last few weeks

-DL Comp December 10, 3 lift Mid January.

 

 

[maccaz]

like i said on fb bro thats an easy looking 150, your bench is going up so quick

[Monarchking]

Annoying to get the flu. Oh well good excuse to have a couple days off work, and just in time to get it out of the way before the next training block.

 

[Monarchking]

-Beltless swuat

2x2 #170kg

 

-Bench

3x2 #130kg

 

-Fave pulls

50

 

-death, needed to gym tho, been lying around in bed for a couple days.

-lungs feel like I've had a huge dotty of skunk, hurts to breath, body aces, but better than tue/wed

-don't wana lose dem gains ? haha

[Monarchking]

-Deadlift

1x1 #242kg (belt)

2x2 #200kg

3x10 #120kg (bands around ankles)

 

-Con stance deficit SLDL 

3x10 #120kg

 

-band pull tnrough

 50

 

-not many reps have been done in the last few weeks, so my glutes are quite fired up ?

-bands around sumo stance accessory to dray the knees in and forced to push out, very powerful thrust and lock out, like a dimel I guess(this is the variation that's made my DL increase over the last 12-15 months after been stalled for some time)

-242 was a smooth rep, tiny sticking point

[Monarchking]

-Bench

2x2 #132kg

 

-Fromt squat

3x3 #120kg

 

-Seated cable

5x10-15

 

-DOMS

 

[Monarchking]

-Beltless squat
3x3 #170kg

 

-Front squat
2x5 #120kg

 

-Floor press 
1x3 110kg
1x2 120kg

 

-Pull up
30

 

Face pull

50

 

-sleeves on squats

[Monarchking]

-Front Squat (sleeves)

1x2 120kg

1x2 130kg

1x2 #140kg

 

-Floor Press

1x3 #110kg

1x2 #122kg

 

-Lats (cables)

300 reps

 

-Elbows and shoulders are beaten up to shit

-HAVE to DELOAD the upper body next week for sure (heavy pressing)

-Really need a heavy row in my training, getting lots of volume on the cables, but I think a heavy BB or pendlay row is needed as well.

[Monarchking]

-Deadlift 

1x4 #220kg (belt)

3x10 #132kg (bands)

 

-Con stance SLDL 

3x10 #132kg

 

-Ham curl

2x20

 

-Recovery between sets was difficult as f*ck, lungs still recovering from flu.

-Left feeling destroyed and unfit, diareaching in the car park.

-220x4 a rep PB! I've done 3 reps 5 or so times before. 

 

[Monarchking]

-Front squat

3x3 #100kg

 

-Floor press

1x3 110kg

 

-face pull/machine press SS

3x20

 

-some niggles, tired and sore. 48hours rest inc??

[Monarchking]

-Front Squat (sleeves)

2x2 #140kg

3x3 #125kg

 

-Pendlay Row

3x3 #90kg (paused on contraction)

 

-Ham curl/back ex/leg ex SS 

4x10-20

[Monarchking]

-Bench

2x2 #130kg (paused)

 

-Floor press

3x4 #110kg (paused)

 

-Beltless Squat (sleeves)

1x2 #150kg (paused)

1x2 #170kg

 

-Horizontal pull/push SS 

5x10-20

[maccaz]

How come such low volume ? 

[Monarchking]

12 hours ago, maccaz said:

How come such low volume ? 

 

100% lazy bro?

 

The % are on the higher end of the scale for me, and depending on how my body is on the session will kind of dictate the amount of reps and sets I'll do of the main lifts, I like the bar speed to be decent and not to get to grindy. I did lighten up on the bench this week to let the shoulder and right elbow to heal up but generally my volume has been on the lower end of the scale each session with the main lifts, and I'll hit the assistance sets for 10-20 reps at the end.

 

my routine over the last few months has been:

 

s deadlift/prosterior

m front s/bench/lats 

t

w squat/bench/lats/

t

f front s/bench/lats

s

 

ill switch floor press/bench in and out depending on how hurt I am, and generally front squat more than back squat. And often push/pull super sets or ham curl/back ex SS for pump/recovery in my "lats" assistance and a tone of face pulls 

 

 

[Monarchking]

-Deadlift

1x2 #220kg (belt)

3x10 #140kg (bands/constant tention)

 

-Snatch grip con stance SLDL 

3x10 #120kg (straps)

 

-Ham curl

3x20

 

-it hurts

[Monarchking]

-Floor press

3x2 #125kg

2x8 #100kg

 

-Pull down/machine horizontal press ss

6x10-15 (continuous sets)

 

-Face pulls

5x15 (no rest between sets, different angles)

 

-Floor press for me is the bomb. Negates potential lower back arc pain, eliminates some leg drive and is a dam close variation to the bench. All reps are always paused, but I usually go a little further. The elbows sink into the floor and the triceps almost relax, pause, then violently reverse the weight back up towards the rack. 

[Monarchking]

-Front squat

1x2 #140kg (sleeves)

 

-Squat

3x2 #170kg (belt sleeves)

 

-5 count paused beltless squat

5x2 #120kg (sleeves)

 

-Back ex/ham curl Ss

 3x10-15 

 

-Felt a little off this morning

-Paused beltless felt the best excercie, strong pause and explosive power, good weight to start with will do a lot more of these.

-Pretty much all my sessions are taking 1hour precisely. From warm up to last set.

 

[Monarchking]

89.8kg training weight, fed and clothed. 

[Monarchking]

-Beltless squat (sleeves)

2x2 #180kg

3x2 #122kg (5 count pause)

 

-that was it ? Did a bunch or mobility on the biceps to try get some mobility going on in the forearm n shit because 2 weeks into back squats and the pains back. 

I've got a couple of stretches I'll incorporate daily and hopeful see some results as well as I may dial my frequency back to 1x a week, it's just so annoying because 2x a week makes the squat feel so good and move so well, it's just these dam Fucken elbows I can't work out. A 200kg squat is not good enough, and it's harder to improve without training the skill directly. 

[Monarchking]

-Deadlift

1x3 #220kg (belt)

3x5 #150 (bands, low rest)

 

-Snatch grip conventional stance sldl

 3x10 #135kg (straps)

 

-ham curl/back ex SS 

6x10-15

 

-Good strong explosive session

-Elbow pain

-Daily upper body mobility routine engaged

 

[Monarchking]

-Floor press

2x2 #120kg

3x3 #100kg

 

-pull down/machine press SS

10x10

 

-flat and slow today 

-mild lower back tweek

-moderate elbow pain

 

[I Declare War]

Quite often bad elbows come from tight misaligned shoulders. How are your shoulders?