Monarchking

[Shutupandsquat]

Not sure if your grip failed on that video, but if it didn't; return it to the ground with a controlled negative.

[Monarchking]

Not sure if your grip failed on that video, but if it didn't; return it to the ground with a controlled negative.

na just did 2, just did a dump for a dramatic ending :grin:

n pretty sure once its locked out u get 3 whites anyway.

if ur controlling the negative, its to light, yea a guided controlled dump is appropriate, but a controlled negative will pull you foward and compromise your lower back under heavy weight

[Monarchking]

Missing my training partner 2day, always usefull for a couple of extra reps.

Bench was fucken heavy, hopefully can get back up to 90x5+. Done f*ck all becnhing so I guess the bodys not used to it.

Triceps were fried by the last set.

Bench

70x5x5x5

80x5x5x5

85x3

Incline DB

22x15

27x8

27x7-Incline BB SS-40x5

27x7-Incline BB SS-40x5

Flat DB Press

27x6x6xDropset

Incline fly

5x10 @ 12kg 30sec rest

Rope Pushdown

x15

x10x10

xDropset

1 Arm DB Ex

10x8

10x8

10x8

[poos_n_wees]

Looking good bro! Clean bulk is it?

Awesome work with the deads. What are you doing differently now to try correct stiff-legging the bar up? I'm asking cos I occasionally do the same thing when I do heavy deads :evil:

[Monarchking]

Awesome work with the deads. What are you doing differently now to try correct stiff-legging the bar up? I'm asking cos I occasionally do the same thing when I do heavy deads

thanks. well im trying to work that out!

First things first what Im not doing tap n go. Deloading the bar and trying to drop the hips alittle b4 lift off, find the sweet spot then BANG. not sure if its a good idea lol but puts the thought into my head that I need to use my gluets n hammys throughout the lift. could use some help from the pros over in the Powerliftin section I reckon

might get a couple reps short, but best doing it properly

hope that makes sence

Clean bulk is it?

steak n kumra bro

[Monarchking]

Front Squat

85x5x5

90x1x1x1

95x1x1x1

Leg Press

160x20

170x20

180x10

200x16-Leg Exstention SS x10

Leg Ex

2x15

SLDL

100x10

110x8

120x6

Ham curl

3x10

45minuets

Happy with front squat, up n down, no falling forward. Back still a little niggly so keeping it tight.

Wanted another set of SLDL but was to pussy.

Sat on the toilet for 5minuets after not sure if I was gana shit myself or spew.

Dam right shoulder been gay again, might have to do some rehab style stuff for it.

[Monarchking]

Ment to be out chasing wild boars around the forrest, but my legs are so dam sore I think Ill w8 till 2mrw for a hunt :grin:

did delts yesterday and would usaly do calfs, but had my brother come round so will smash them later on 2day.

[Monarchking]

Deadlift

100x10x5x5

120x5

150x3

160x3

170x2

175x1

Pull Ups

Bwx10

x10

x10

BB Row

70x10

75x10

90(0ps wrong plates)x4--straight arm cable Pulldown Supersetx10

80x7--traight arm cable Pulldown Supersetx8

Lat Pull down

3x8-10

1Arm Lat Pdwn

2x12

Cable Row

3x12

Alt DB Curl

12x12x12x12

Cable Curl

2x10

1xDROPSET

[Monarchking]

Flat BB Bench Press

70x5x5x5

82.5x5x5x4

90x1x1

95x1

90x1-80x4-70x7-60x5-50x7

DROPSET

Dips

BWx12

10x6

10x6

10x6

Incline BB Press

50x12

50x10

60x5-50x5-40x5-30x10

DROPSET

Overhead DB tri ex

10x10x10x10

Rope Push downs

3x10ish

looking for a deep tissue massage. necks a bit stiff 2day.

[Loochi]

Nice journal and awesome progress mate..! Nice strength too bro! I'll be following more of this journal

[Monarchking]

Nice journal and awesome progress mate..! Nice strength too bro! I'll be following more of this journal

cheers man. Be sure to butt in any time! And when you gana start your own!?

[Monarchking]

Felt a bit off all day 2day. woke up a little dehydrated. but if you get through the days u feel like shit, wooo look out when your on your game!

Back still playing up a little.

But knee came right so was ok.

Front Squat

85x5x4

90x1x1

95x1x1 (picture)

97x1

100x1

BB Hack Squat

60x10

100x10

120x10

120x8-100x5-60x10

DROPSET

Leg Ex

4x20

Supersetted with

Lying Leg curl

4x6-10

SLDL

100x10

120x8

120x6

My sick days kicked in at work so I had 2day off \:D/ didn't achieve f*ck all. Contract says Im aloud 2days off in a row without a Dr. certificate, so 2mrw is on the cards. Ive had 3days off in 7months(and lot of 1 day weekends) so f*ck it im been bad arse and using my sick days.

think I made depth?

[Monarchking]

feel much better 2day. fucken epic sleep.

disappointed in yesterday though, especily since last week i couldn't bend my knees for 4days. N 2day just feel it in the glutes, missed the boat on the volume. Hacks might be better used as a superset exercise or something

Will be destroying calfs later 2day.

[Monarchking]

Standing BB Press

50x5x5x5

55x3x3

60x1x1

Seated Behind Neck BB Press

30x12

35x12

37x12

40x8

Reverse DB Fly

12x16

14x10x10

Cable side raise

3x12

Calf raise

x20x20x20x14x14x8x8x14x12x12

PYRAMID STUFF

[poos_n_wees]

Felt a bit off all day 2day. woke up a little dehydrated. but if you get through the days u feel like shit, wooo look out when your on your game!

Hard! :nod:

And only 3 days off work in 7 months?! Shucks, you deserve a day off just for that lol.

think I made depth?

Rules say..

until the top surface of the legs at the hip joint are lower than the top of the knees..

In light of that, In my EXTREMELY unexpert opinion, I'm thinking a little lower? Hopefully someone more experienced can chime in.

[Monarchking]

until the top surface of the legs at the hip joint are lower than the top of the knees..

ah kk, I wasn't sure of the rules. I used to beable to hit the ground, but thats about as low as I can get these days. :oops:

And only 3 days off work in 7 months?! Shucks, you deserve a day off just for that lol.

thats not counting Sundays :grin:

[Monarchking]

Sweet. Just pulled over 2.5X bodyweight(74kg) 190kg Deadlift, well 192 but meh.

Didnt have the camera but had 2 witnesses :grin:

Pretty stoked. had a good build up. Did strickly SLDL and rack pulls for 5 months. or so. then had a week off then pulled 160x2 170x2 over the last 2 weeks and 180x2(PR) 2day and 190x1 also. So yea.

Didnt plan for it but the 180x2 felt solid, so it felt right to set 190.(2) :grin:

Deadlift

100x6x6

110x6

140x6

180x2-PR

190x1-PR

Rack Pull

190x2--had no gas left lmao

BB Row

78x8

78x8

78x?x?x?x?

DROPSET

Pull Down

10x10x8

1 Arm Pull Down

x12x12x9

Seated cable row

3x10-ramped weight

Alt DB Curl

12x12

14x10x10

Cable curl

3x10-15-ramped weight

[Shutupandsquat]

I think that depth issue applies more to back squats. There's a powerlifting judge that goes to my gym, he told me to put my feet decently close together and then just go as deep as possible, practicing with light weight first.

[Monarchking]

I think that depth issue applies more to back squats. There's a powerlifting judge that goes to my gym, he told me to put my feet decently close together and then just go as deep as possible, practicing with light weight first.

any deeper seems to send a fucken jolt up my spine. I just gota keep an eye on deepth cos dont want to do some of those squats you see on youtube that are retatrdly shallow.

A coach would be priceless

[Shutupandsquat]

I think that depth issue applies more to back squats. There's a powerlifting judge that goes to my gym, he told me to put my feet decently close together and then just go as deep as possible, practicing with light weight first.

any deeper seems to send a fucken jolt up my spine. I just gota keep an eye on deepth cos dont want to do some of those squats you see on youtube that are retatrdly shallow.

A coach would be priceless

Yeah. All you have a chiropractors and all that shit. Maybe try doing a different quad exercise first and then go into your squatting; less weight push yourself equally/harder

[rimma]

Mean deads bro. Bring on 3xBW pull. Damit I'm well behind and I weigh more than you now hahaha. How's the cut coming along?

[HarryB]

Awesome Deads bro!!!

[Monarchking]

Mean deads bro. Bring on 3xBW pull. Damit I'm well behind and I weigh more than you now hahaha. How's the cut coming along?

thanks man 3x? lol I wish!

That weigh in is a morning weigh in too, stripped to f*ck and about a week or so ago. I woulda added some fluid etc by 4pm training

Im back on the bulk hehe just not as feral as I did, gota be patient aye. I sorta know where Im at now and can monitor the gains from here. If you get my drift. Well hopefully

Awesome Deads bro!!!

thanks, I WANT MORE.

Not sure if I should back off for a while or keep pushing my max. See how I feel next week. MAyb a week off Deads then a 2-3 week creep up to 195?

Last time I went for a Max becnh I posted 107 on the bar, but couldnt lock it out! f*ck

But hit a 105 PR today so was happy. Ive hit and missed 100 a few times so to get a solid 5kg on my max is ok i guess. Although my butt came off the bench, so that needs work but the bar came down and went to lock out nice n cleanly. 105.8 actully :grin: So Ill take it as a personal record.

After some warm ups

Bench

60x5x5x5

80x5

105x1 PR

90x3x3x3

90x2-80x3-60x7

DROPSET

Dips

bwx12

10x8

10x6

10x6

Incline BB Press

50x10

50x10

60x2-50x7-40x?-30x10

Tricep DB Ex

10x12

12x10

10x12

Straight bar push downs

2x12

1xDROPSET

[Monarchking]

Gettin ma swole on

Seem to always sets PRS when I shave my head. :shock:

[mike27]

coming along nicely!