Monkay's World

[themonkay]

How about;

Moving Floor For Dumbbell Walking?

Or maybe go with something flashy like;

Dumbbell-Floor-Tron-V2000

dumbbell-floor-tron-v2000 in stores near you 2017

"Tread-Dumb" lmaooooo

I died typing it lol

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



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

goal was 10 total reps with 335 and I basically let RPE dictate that. I lied about scrapping AMRAPs, and just moved it from my top set of volume day to my backoff set, so that's what 310*5 was.

[sonnydfrizzy]

Sup mane.
I see you aren't consistent and have not made any progress since I've been gone.

Bummer.

Have a great new year brothaaaaa. Hopefully you make less gains than Sonny.
Inb4 people think I srs

[themonkay]

Sup mane.
I see you aren't consistent and have not made any progress since I've been gone.

Bummer.

Have a great new year brothaaaaa. Hopefully you make less gains than Sonny.
Inb4 people think I srs

consistent?
progress?

speak English please...

[themonkay]

1/5/16

bench
45*10
95*7
135*5
185*3
205*3@7
212.5*3@7.5
225*2@8
225*2@8.5
225*2@8.5
225*2@9
215*3@8.5
200*5@8.5

db rows chest supported
80*5 sets*6 reps

db bench- paused
80*4 sets*6 reps

decline situps
body*30
+25*3 sets*6 reps

hammer curls
45*3 sets*10 reps

db side laterals
15*3 sets*15 reps

- 225 was feeling great besides the 4th set which was slow

[themonkay]

1/6/16

deadlift
135*8 (sumo)
135*8 (conventional)
225*7
315*5
405*3
belt
430*3
465*2
465*1 (light headed)
465*2
465*2
465*2
465*1
415*5@8
* RPE with 465 was always @8-8.5 or below

good mornings
130*8
135*8
165*5
* random weight choices just aligning with whatever my friend was squatting

leg extensions
100*30
100*20

- helped trained a good friend of my gf, and she deadlifted 200 for an easy single

[ErikTheElectric]

In <3

[PressingMatters]

Strong benching.

[themonkay]

In <3

Hello!

Strong benching.

thx brah

[themonkay]

cliff notes version:

1/7/16

bench
worked up to 225 for a paused triple

pull ups
body*10
+40*4 sets*3

db bench
85*5*5

db shoulder press
60*3sets*5

db row
90*3sets*8/arm

curls, side laterals...

---

1/8/16

squat
365 for 4 singles, rpe @8-8.5 max
295 * 7 reps

front squat
225*4*4

lots of abs and obliques

---

1/9/16

squat
275*5
295*5
300*5@7.5

bench
230 for 4 singles, last set @9
185*10

deadlift
480 for 4 singles, @8-8.5
385*10

unilateral cable rows
40*4*12

---

1/10/16

bonus gym day to test slingshot

worked up to 245*3 and 250*1 on bench with slingshot. RPE @<7

---

1/11/16

squat
45*5 (with hip circle)
45*10
135*7
185*5
225*3
275*2
295*1
belt
320*3@7.5
340*3@7.5
350*2@8
350*2@8.5
350*3@9
350*1@7.5
322.5*5@8

good mornings
150*4*8

lat pull downs
100*8
115*3*8

paloff press
30*3*8


...consistency is the name of the game guys

[klaximilian]

1/6/16

deadlift
135*8 (sumo)
135*8 (conventional)
225*7
315*5
405*3
belt
430*3
465*2
465*1 (light headed)
465*2
465*2
465*2
465*1
415*5@8
* RPE with 465 was always @8-8.5 or below

good mornings
130*8
135*8
165*5
* random weight choices just aligning with whatever my friend was squatting

leg extensions
100*30
100*20

- helped trained a good friend of my gf, and she deadlifted 200 for an easy single

Dude, you do an absurd amount of deadlifting. How long did that take you?

[themonkay]

Dude, you do an absurd amount of deadlifting. How long did that take you?

That one you particularly quoted is from my volume deadlift work. So from 135 all the way to the final set it took about 35 minutes.

[wlodarczykn]

What are your thoughts on the slingshot?

That DL volume is insane.

[Domicron]

man does Monkey love deadlifting...

[themonkay]

What are your thoughts on the slingshot?

That DL volume is insane.

I've only used it once but sofar it seems like: a corrective tool, a fixed spotter helping you with the bar, very similar concept to doing pull-up negatives.

man does Monkey love deadlifting...

FWIW, the volume looks inflated because I broke 465 into many sets. I did this to maintain integrity on my form, and to get comfortable pulling that weight at any time. The goal was 10 total reps with 465

[themonkay]

1/12/16

bench
45*10
95*10
135*6
185*3
205*3
217.5*3
227.5*2@8
227.5*2@8.5
227.5*2@8.5
227.5*1@8 (bad setup)
227.5*1@8
---
slingshot bench
227.5*9@8

db rows chest supported
75*8
75*8
65*10
65*10
65*10

db bench
85*5
85*5
85*5
90*5

decline situps
body*30
+30*3 sets*6

db curls
35*5*10

side laterals
25*3*6

- Possibly going to take a little time off comp barbell bench and just do slingshot bench + db bench. Have some nagging pain around my collar bone and rotator cuffs, and shoulder pain is nothing I'm interested in messing with.

[klaximilian]

1/12/16

bench
45*10
95*10
135*6
185*3
205*3
217.5*3
227.5*2@8
227.5*2@8.5
227.5*2@8.5
227.5*1@8 (bad setup)
227.5*1@8
---
slingshot bench
227.5*9@8

db rows chest supported
75*8
75*8
65*10
65*10
65*10

db bench
85*5
85*5
85*5
90*5

decline situps
body*30
+30*3 sets*6

db curls
35*5*10

side laterals
25*3*6

- Possibly going to take a little time off comp barbell bench and just do slingshot bench + db bench. Have some nagging pain around my collar bone and rotator cuffs, and shoulder pain is nothing I'm interested in messing with.

Can you bring the slingshot on Friday? I'd love to try it out.

Strong bench volume. What was your last 1RM at?

[themonkay]

Still alive and lifting but might be on slight hermit mode until the end of the month. Next cpa exam on the 30th and opening my laptop to do anything other than study is tough right now.

Work is busy, then dead, then busy again. I'll try posting a bit whenever it's dead. Until then check out Klax's log and the Donut Rehab Thread in the nutmisc section to see the Bay Area nutmisc meet up.

Squatted 385 last Friday with the nutmisc crew and deadlifted 495 for 3 singles the next day. Heavy singles again this week, then back to a whole new mesocycle next week.

[themonkay]

Maybe ghetto phone log until then? Apologies if I'm slow at responding to comments but any and every comment is appreciated

1/19/16
Squat
3 doubles with 365, all under 8.5 RPE
4 reps x 335....Hard because tired from the doubles

Assistance
Moto Rows 37x3x15
Good mornings 165x5x5
Helping gfs friend deadlift 205x3x3

[unstrong]

Dem SKWATS!

[themonkay]

Dem SKWATS!

Really want that 1200 this year mane. I think a low-mid 400s squat can do that

[klaximilian]

I'll just leave this here....

[DAaaMan64]

sup. I saw that 385 and it was tough, but it definitely moved just fine.

Soooooooooooooo it is that time again where I need to either repeat the last programming or start new programming. I completely the 3 mesocycles.

For a refresher:

Day 1:
Squat Intensity Nx(3, 2, 1)@9
Bench Intensity Nx(3, 2, 1)@9
Dead Intensity Nx(3, 2, 1)@9

Day 2:
Front Squat Light Volume 3-4x6@7
Press Light Volume 3-4x6@7

Day 3:
Front Squat Intensity Nx(3, 2, 1)@9
Squat Volume 4x(10, 8, 6)@8-9
Deadlift Volume 4x(10, 8, 6)@8-9

Day 4:
Press Intensity Nx(3, 2, 1)@9
Bench Volume 4x(10, 8, 6)@8-9

.... with assistance work here and there.

Events that happened during this:
1. Pulled an oblique in softball, which shut me down for a few weeks and prevented me from heavy dead-lifting for awhile.
2. Christmas. (Missed Day 3/4, bulked)
3. First time back squatting in 3 months.
4. Started with low bar squat switched to high bar squat after the first mesocycle.

In terms of fatigue, the program was fine. For scheduling reasons, I would generally do Day 1 on Monday night and Day 2 Tuesday morning. Sometimes it was pretty gruelling to get through that morning. Sometimes I'd be forced to deadlift on Saturday then deadlift heavy on Monday, but that didn't seem to matter most of the time. However, after hitting 435x1, I don't think I could deadlift well for at least 3 days. lol

In terms of nutrition and body composition, they have remained unchanged. Though christmas is really what killed progress on that.

In terms of progress on lifts, sadly, not much or worse:
- Front Squat seems to have gotten worse. Peaked at 225x2 (Not all time PR) down to 215x1. This may be mental/physical fatigue imo or that I went from strictly front squatting in my last program.
- Squat peaked at 285x2@10 (All time PR for HBS) and since I haven't been able to hit 280 for a single.
- Deadlift seems have progressed. Hit 425 for 3x1 yesterday and 435x1@10 last week. At the end of the last program I hit 420 for 3x1. So not tons of progress, but given an injury... I'll take it!
- Press wasn't done regularly before this programming. But seems to have stayed right around 135x1 for the lifetime of this programming. (All time PR is 135x3)
- Bench is a joke. Possibly the biggest joke of all. Peaked at 200x1 or 195x2 and failed everything after that. Zero progress has been made on bench is half a year. Sometime thing really has to change here.

Here are my take-aways:
1. The only time in the last year I made any progress on my back squat seems to be when I was exclusively front squatting. I'm very interested in going back to nearly exclusively front squatting.
2. I do not like only benching 2x a week. Same goes for primary squat.
3. Too much intensity work that didn't pay off. It was too mentally fatiguing to fail or deal with the lack of consistency. I think I should drop the intensity days for non-primary lifts. I'm not worried about those lifts.
4. Bench strategy is to do more upper body accessory lifts. DB Bench, flys, w/e helps. It is the only strategy I haven't tried with bench and frankly, I want the hypertrophy.

Thanks for your help. Good luck during the busy season man. We'll be lifting again soon.

[Domicron]

Really want that 1200 this year mane. I think a low-mid 400s squat can do that

1200 at 170? is that weight accurate? craziness

Soooooooooooooo it is that time again where I need to either repeat the last programming or start new programming. I completely the 3 mesocycles.

was it you who was asking about the Kelei's program awhile back? just wondering if you considered it and if you're still considering it.

do you have any specific goals in terms of certain exercises and hitting a target weight on that lift or strength or physique or whatever? i haven't been keeping up on this thread (really any of my logs) and so i'm just wondering where you're at right now.

last time we shared a log (no homo) you seemed a little beat up about your squat form and stuff. glad to hear you're looking forward to front squats and you seem to be making progress as well.

when u gonna start a log again bromancer?

[DAaaMan64]

1200 at 170

hnggggggg

Sorry monkay this post probably does not belong here. It is pretty emo. Let me know if you want it gone.

was it you who was asking about the Kelei's program awhile back? just wondering if you considered it and if you're still considering it.

Kinda, but I'd rather see what monkay comes up with first.

do you have any specific goals in terms of certain exercises and hitting a target weight on that lift or strength or physique or whatever? i haven't been keeping up on this thread (really any of my logs) and so i'm just wondering where you're at right now.

I just want to make noticeable progress somewhere, physique or strength. I want to cut because I'm too fat and maintenance lifting has clearly not paid off for me. It has been extremely frustrating really. I dropped about 15lbs this year and most of it was in the first 6mo. Let me be clear, maintenance lifting clearly works for some people, including nattys. But whether it is physiological factors or psychological factors, it isn't working for me.

The reason I called out Kelei is because it burns calories and because klax and I started training at the same time and he's hella strong and sexy. no homo. (there are of course a zillion other factors to the klax v me)

last time we shared a log (no homo) you seemed a little beat up about your squat form and stuff. glad to hear you're looking forward to front squats and you seem to be making progress as well.

I'm still quite beat up. I lift 4x a week 52 weeks a year and I know a reasonable amount about this subject. Progress should not be this terrible unless I was an advanced lifter. I'm choosing front squats because increasing my front squat was the only thing that appears to have increased my back squat in the last year. Plus "good form" is a helluva lot less ambiguous on front squats. I am still quite confused on back squat "good form"

when u gonna start a log again bromancer?

I really don't want to go through what I did last time. If I ever start one again, it will be when I make real progress.

[Domicron]

well, i am the expert on logging with no progress made, so if you want any tips let me know!

sucks to hear you're still hard on yourself on the squats, but i have faith. i think the front squats are a great way of trying to take your mind off of the back squat and all the anguish you seem to have with it.

btw you consider taking a week or two off to clear your head and relax about the gym? or do you love it too much?

BTW MONKAY

forgot to mention on Feb 8th starts the Chinese New Year and it's the monkey this year. remember to celebrate you silly weightlifting monkey, you...

[themonkay]

Will respond to the above guys

Another ghetto phone log

1/20/16
Deadlifts
480x2@8
490x2@8.5
500x2@8.5
450x4@8.5

Assistance
Dumbell rear delt flies 3x15
Kb swings 3x20

Sleep
10:30-3:30 and a 20 minute nap from 7:20-7:40

[DAaaMan64]

Will respond to the above guys

Another ghetto phone log

1/20/16
Deadlifts
480x2@8
490x2@8.5
500x2@8.5
450x4@8.5

Assistance
Dumbell rear delt flies 3x15
Kb swings 3x20

Sleep
10:30-3:30 and a 20 minute nap from 7:20-7:40

You've got 495x3 on lockdown






you've also got sleep on lock down jesuschristwtfmirin

[TypeNirvash]

Why are you such a beast?

[themonkay]

Heavy singles last Saturday 1/23/16


Squat 392.5
Bench 240
Deadlift 520


Deadlift video on IG

[klaximilian]

Heavy singles last Saturday 1/23/16


Squat 392.5
Bench 240
Deadlift 520


Deadlift video on IG

Dear lawd!

That DL is just hnnnnnnnnnnnnnnnnng.

Conservative squat at 392.5. Amirite?