Monarchking

[Monarchking]

Felt pretty good 2day. All reps were pretty solid. Except last rep on the 2nd last set was off.

BBpress taking a hit training it after the squat/core. But thats Ight. Ive put 10kg on it this year so it was a quiet achiever. Looking in my book, I was failing 60kg overhead, but pressed 70kg overhead few weeks back.

BODY IS FUNCTIONING WELL

Previous Back Squat PR before the back trouble was 125/130 x4 I think and they were fucken grinders. 2days top set was again, a breeze.

Back Squat

Belt used last 2 sets.

100x3x3x3

120x3

132.5x3

137.5x3 (PR)

Good Morning

60x5

65x5x5x5

Lying cable crunch

x7x5xDropset

Standing Overhead

50x8x7x7

Triset

Seated DB side raise----Cable URR----Scott Raise

Completed 3x 10reps roughly

[Monarchking]

Decided to do a low rep bench for some reason

Got a nice arc n shiz, but as I pressed my but came off the bench. So I was disappointed. Something Ill have to work on next time I cycle in some BB moments. (have been DB dominant lately) But took the PR, but but did come off the bench

Flat BB

100x1

107x1 PR

110x1 PR

112.5x0..got stuck mid way, but failed

80x9

80x7

80x6

I Fly

17x11x11x8

Incline BB

50x15

60x10

50x10

50x10

Flat DB

22x11x10x10

Standing Calf raise

3x20

3x8

Standing calf raise--hack raise SS

3x6--10

[Monarchking]

Disappointed and motivated from the 110x1 butt off the bench press. I want that shit clean as a whistle.

Woke up with a mean tight right glute.

Warmed up with agile 8 and did some squats.

Back Squat

Mean hip power it seamed.

100x3

100x3

102.5x5

102.5x5

102.5x5

102.5x5

107.5x5

107.5x5

115x5

125x2 (b)

132.5x1 (b)

Good Morning

Still funky movement, using squat stance

50x8

60x5

60x5

Gehto GHR

Negative mainly, dam giving me sore knees :shrug:

6, 6, 6

Sit ups

[Phedder]

Good to see you're into back squatting again without issue

Nice work on the bench PR too, you've got the strength there, just some technical tweaks and you'll hit it clean in no time :nod:

[Monarchking]

Good to see you're into back squatting again without issue

Nice work on the bench PR too, you've got the strength there, just some technical tweaks and you'll hit it clean in no time :nod:

fucken loving it man! Feel real good too. And yea i think I have the power to press the 110, but just need some practice.

[Monarchking]

Back

Another good high paced smash

T bar

Finding it overloads the lower back a bit

Over hand

64x12

64x10

64x10

Underhand

54x10

54x9

54x7

DB Row

Looking to set rep PRs here. Next time will ramp upto thr 56kg dumbell. mistake to do the same weight over sets

56x10x9x13

Pull Down

Wide grip

3x8-15

V handle

2x6-8

behind neck

3x8

BB Shrug

60x15

70x12

80x10

90x10

110x8

110x8

Meat balls n pasta inc

[Monarchking]

started with biceps 4 a change

Incline DB Curl

12x12

17x8x6xDropset

Seated Alt DB Curl

17x8x7x7

Seated Hammer

17x8x6x6

Ez bar curl

25x15x12x8x8

Overhead cable extension

4x8-12

Rope push Down

3x8-10

Skull Crusher

25x12

30x10x10

1 Arm DB overhead ex

Super slow

12x5-Dropped to 10 5-6reps

3rounds

shaking, time for chicken and potaotes.

[Monarchking]

Here is more of that furniture you like Harry :pfft:

body weight is on the rise.

[Monarchking]

As soon as I got on the foam roller it was on, best mental focus I've had in ages. Not sure why, woke up feeling fresh as. Even did overtime 2day at work, but I was in a fucken good zone...trained solo.

Back Squat

Pretty happy, was only going to do 142.5x3 but for sum reason 2s felt right on the warm up and I didn't want to go against my mega zone.

100x2x2x2x2

120x2x1

145x2 (b,w) PR

150x2 (b,w) PR

Romanian DL

Felt pretty shit, back started to pump up..ocuh buyt wanted a diferent exercise to good morning

130x3

130x3

130x3

Decline Situps

2xfailure

DB side raise--Cable upright row SS

5x12--6

Mental focus was insane? was freakin pumped just to foam roll my glutes! lol.

[Monarchking]

Sup. Need to get to bed early 2night. Just dragging arse all day. a tiny wee runny nose and appetite was down a little. All good though.

I notice my BB pressing strength will drop a lot when I don't use the BB as a primary movement. Example. I did 3 BB movements out of 4 for 6 weeks a wile ago, and got a paused flat bench PR and a rep PR with 90kg. 2day felt really heavy. No way I woulda got 7 on the press.

Just did whatever 2day wil get some structure next week, with a BB focus.

Flat Bench

90x3

90x3 (all paused)

90x3 (all paused)

90x3

90x3

80x5 (all paused)

80x5 (all paused)

70x3 (mega explosive)

70x3 (mega explosive)

70x3 (mega explosive)

70x3 (mega explosive)

Incline DB Press

22x12

27x12

27x9

27x9

Flat BB

60x7x7x7

Standing calf raise

3x20

3x8

2x10

Heart wasn't in it. need sleep. eyes red n shit :doh:

[Monarchking]

Thinking about doing a powerlifting template next year, pretty sure I will. Reading up on 5/3/1 atm. Need to be a bad arse mother f*cker and dominate shit hard.

Back Squat

100x3

100x3

105x5

105x5

105x5

105x5

110x5

110x5

117.5x5

127.5x2 (b)

135x1 (b)

Gheto GHR

8,7,5

Hamstring curl

3x12

[Monarchking]

Yup decided I want to hit some solid PRs next year so going to follow a 5/3/1 and just become a bad arse mother f*cker. So most likely give up the bodybuilding style routines and destroy the barbell.

But I'm happy with what I have achieved.

not sure where my squat is sitting since I just returned to the back squat due to injury. 150x2 with wraps last week.

a freakish poor formed 110 bench. Or a 100 paused press

190x1 deadlift with standard gear, 170x5 sumo or 180x1

and a 70kg over head press (straight off the rack)

So a lot of room for improvement.

The way I see it is, Im 26 and haven't squatted 4plates, what sort of a man am I? lol jk but 4 plates would be pretty cool 180/120/200 would be freaking amazing!(well 4 me anyway lol)

So peace. Will start a new journal soon.

Thanks for reading.

[Meds]

Wow you've made some awesome progress from where you started from

Keep it up man :clap:

Totally jealous of your garage gym too. My work gym cant even fork out for a power cage so Im stuck doing squats in the 50kg zone since thats about my clean and press limit :doh:

[Monarchking]

Wow you've made some awesome progress from where you started from

Keep it up man :clap:

Totally jealous of your garage gym too. My work gym cant even fork out for a power cage so Im stuck doing squats in the 50kg zone since thats about my clean and press limit :doh:

haha thanks :oops: I never used to have a power cage so would go faily conservativly on squats and just bb walking lunge untill failure lol.

Ive started a new jurnalhere if you like to follow.

Id love to expand the gym and get more people involved Currently my home gym has 3 members and we have merged our equipment togeather, so its pretty neat