Monkay's World

[themonkay]

12/21/15

squat
45*10
135*8
185*5
225*3
275*1
belt
295*1
305*3@6.5
315*3@7
325*3@7.5
325*5@9
300*3@8
300*3@8
300*3@8

sldl
145*8
185*5
185*5
205*5

pull ups
body*10
body*10
body*10
body*7

- no core work because it was super late (for me) and I had to get running home.

[wlodarczykn]

That squat volume...nice work!

[themonkay]

That squat volume...nice work!

lol thx. I was super tired towards the end lol

[themonkay]

12/22/15

bench
45*10
95*10
135*5
175*3@6.5
190*3@6.5
200*3@7
205*3@7.5
210*3@8
210*4@9
195*3@7.5
195*3@8
195*3@8

db row chest supported
70*6
70*6
70*6
80*5
80*5

db bench (paused)
80*4 sets*5 reps

decline situps
body*30
+25*8
+25*8
+25*6

db hammer curls
37.5 *3 sets*10 reps

db side laterals
15* 3 sets*15 reps

triceps single arm push downs
13 * 2 sets* 15 reps

- big mistake on 210 x 4. I was doing all paused reps, but for my amrap I did tng...I might be stronger paused
- random tip for side laterals: try opening your shoulder blades instead of lifting with your hands and arms

[themonkay]

12/23/2015

deadlifts
135* a lot
225*7
315*5
belt
395*3
425*3@7
440*3@7.5
455*3@8
455*6@9
410*3
410*3
410*3

Bulgarian split squat
body*10
20*2 sets*8

goblet squat
65*3 sets*6 reps

cable rdf's
3 sets

---

12/24/15

bench
45*10
95*8
135*5
185*3
205*3
210*3@8

pull ups
body*10
+35*6
+35*6
+35*6
+35*6

db bench
85*4 sets*4 reps

db shoulder press
65*3 (lol nope)
55*4
55*4
55*4

unilateral inverted cable rows
37*3 sets*15 reps

standing cable crunches
60*3 sets*15 reps

curls
honestly can't remember

---

12/25/15

nada, xmas

---

12/26/15

squat
45*8 (overhead)
45*10
135*7
185*5
225*3
275*2
belt
305*2
325*2@7.5
345*2@8
357.5*2@8.75
285*7@8

bench
45*10
135*5
165*2
185*3
205*2@7
220*2@8
230*2@9
185*9@8.5

deadlift
135*10
225*7
315*5
405*2
belt
455*2@7
480*2@8
500*2@9
405*5@8 (lol tired...)


- Merry xmas guys
- think I re-found my groove on bench
- even bad squats are feeling good lately
- weighing around 173-174 because holidays and somewhat purposefully fulking hehe

[wlodarczykn]

I see you in here putting in work, good chit mate!

Saw your DL on IG - mirin!

[gomil]

Volume looks good man.

[themonkay]

I see you in here putting in work, good chit mate!

Saw your DL on IG - mirin!

Volume looks good man.

Lol thx guys. I'll post the 500 double in here in just a little bit.

[themonkay]

12/28/15

squat
45*10
135*7
185*5
225*3
275*2
belt
295*1
305*3@7
325*3@7.5
335*3@8
335*4@9
310*3@8
310*3@8
310*3@8

sldl
135*8
185*8
185*8
185*8

pull ups
body*4 sets*10

- starting to realize I squat much better when I'm thinking

[themonkay]

12/29/15

bench
45*10
95*7
135*5
165*3
185*3
195*3@6.5
207.5*3@7.5
215*3@8
215*5@9
200*3@7.5
200*3@7.5
200*3@8

db rows chest supported
80*5*5

db bench paused
85 * 4 * 4

decline situps
body*30
+25*3 sets*8

db hammer curls
40lbs*10
52.5*6
52.5*6
30*20
30*20

side laterals
12.5*4 sets*20

single arm triceps pushdowns
17lbs*15
17*12

- I think I need to stick to benching with feet close together
- had extra time so threw in extra pump iso work

[unstrong]

Good stuff monkay. You have a plan for a 2016 meet yet?

[themonkay]

Good stuff monkay. You have a plan for a 2016 meet yet?

plan is to register for both uspa and usapl and get 2-3 meets in 2016. A LOT of people at my current gym are competing so it should be a fun year

[DAaaMan64]

- starting to realize I squat much better when I'm thinking

mind<->muscle connection? huehuehue

Happy New Year dude

[themonkay]

mind<->muscle connection? huehuehue

Happy New Year dude

lol no kidding. I think just knowing how I want my body to move during squats really helps me on potential grinders.

Happy new year! any plans?

[themonkay]

12/30/15

deadlift
135*6 (sumo)
135*8
225*7
315*5
belt
405*3@6.5
425*3@7
445*3@7.5
465*3@8
465*5@9
415*3@8
415*3@8
415*3@7.5

leg curls
40*2 sets*15

single leg press
50*2 sets*15

- I think I volumed my volume on deadlifts

[DAaaMan64]

You sumo deadlifted wtf???

[themonkay]

You sumo deadlifted wtf???

literally just 1 set with 135. I do that sometimes to warm up. Something about opening dem hips

[DAaaMan64]

literally just 1 set with 135. I do that sometimes to warm up. Something about opening dem hips

I was being mostly sarcastic.

I totally get it. I'm hip to that opening

[themonkay]

12/31/15


bench
45*10
95*7
135*5
165*3
185*3
205*3
217.5*3@8.5

pull ups
body*10
+25*6
+25*6
+25*5
+25*5

db bench
80*6
80*6
80*6
80*6
70*6

db shoulder press
55*6
55*6
55*6

unilateral cable rows
3*10

curls and triceps pushdowns
I honestly can never remember if I post this after 2 days

---

1/1/2016

squat
worked up to 315x1 beltless, then 345x1 @7.5 belted

front squat
225 x 4 sets x 3 reps
- easy

standing cable crunches
70 x 4 sets x 10 reps

paloff press
2 setx x 15 reps

---

1/2/16

lifted with DAaaMan64 . Always a fun experience as he brings up topics and questions that challenge me to think and discover things about my own training.

squat
45*10
95*10
135*5
185*4
225*3
275*2
295*1
belt
315*1
340*2@8
355*2@8.5
365*2@8.75
292.5*7@8.5

bench
45*10
95*7
135*5
185*3
205*2@7
220*2@8
230*2@9
185*10@8.5

deadlift
135*10
225*7
315*5
405*2
belt
460*2@7.5
495*2@8.5
505*0
405*6@8

unilateral cable rows
40*3*15

- deadlift fail was definitely from fatigue accumulated within the workout
- I decided this morning that I'll start my new block of training today. I'll be scrapping amrap sets from my volume workouts and dividing top weight sets into multiple sets of 2-5 with a goal rep range of 9-10/7-8/5-6 in the upcoming 3 weeks respectively. Working up weight, and backoff weight will still be done with 3 reps. Still debating on a few ideas for my intensity workout(s).

[themonkay]

1/4/16

squat
45*10
135*7
185*5
225*3
275*2
295*1
belt
315*3@7
325*3@7.5
335*2@8
335*2@8.5
335*3@8
335*3@8.5
310*5@8.5

lat pull downs
85*10
100*10
100*10
115*10

good mornings
135*4 sets*8 reps

farmer walks - 1 dumbbell
50lbs * 4 sets*idk distance?
felt obliques really working, but I can definitely go somewhat heavier

- just putting in the work for slow but consistent progress...

[TypeNirvash]

Monkay, WTF is an oblique?

Not srs.

Do you feel strange walking around the gym with farmer's walks? I always feel awkward when I even attempt it. Have been considering adding it to the routine.

[themonkay]

Monkay, WTF is an oblique?

Not srs.

Do you feel strange walking around the gym with farmer's walks? I always feel awkward when I even attempt it. Have been considering adding it to the routine.

One of my trainer friends was actually walking back and forward next to me talking about his college classes, so it was quite funny yesterday. The area I did it in was rather clear, so there wasn't really any issue.

[TypeNirvash]

One of my trainer friends was actually walking back and forward next to me talking about his college classes, so it was quite funny yesterday. The area I did it in was rather clear, so there wasn't really any issue.

I feel like I would have to do it in the dark recesses of the gym... Silently pacing, back and forth... Waiting...



To put the weight back down... You know, cuz farmers walks are unpleasant

[themonkay]

I feel like I would have to do it in the dark recesses of the gym... Silently pacing, back and forth... Waiting...



To put the weight back down... You know, cuz farmers walks are unpleasant

this is why treadmills need a dumbbell holder on each side

[wlodarczykn]

this is why treadmills need a dumbbell holder on each side

never thought of doing farmers walks on treadmills.

Invent that and you'll be a millionaire!!

[TypeNirvash]

this is why treadmills need a dumbbell holder on each side

I claim 20% royalties on your new invention because I supported it before it became a thing, okay?

[gomil]

this is why treadmills need a dumbbell holder on each side

Ding ding ding; we have a winner.

[themonkay]

never thought of doing farmers walks on treadmills.

Invent that and you'll be a millionaire!!

I claim 20% royalties on your new invention because I supported it before it became a thing, okay?

Ding ding ding; we have a winner.

I need a catchy name though...


Farmer-Mill?
Tread-Dumb?
Ultra-super-weighted-walking-muscle-swole-sculptor 2.0?

[TypeNirvash]

I need a catchy name though...


Farmer-Mill?
Tread-Dumb?
Ultra-super-weighted-walking-muscle-swole-sculptor 2.0?

How about;

Moving Floor For Dumbbell Walking?

Or maybe go with something flashy like;

Dumbbell-Floor-Tron-V2000

[DAaaMan64]

"Tread-Dumb" lmaooooo

lifted with DAaaMan64 . Always a fun experience as he brings up topics and questions that challenge me to think and discover things about my own training.

hah thanks. Be careful though, this is how people get in their own heads

squat
315*3@7
325*3@7.5
335*2@8
335*2@8.5
335*3@8
335*3@8.5
310*5@8.5

Any particular reason you have such variance in rep ranges here? RPE just dictating reps?