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  1. #31
    100% Delirious themonkay's Avatar
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    was waiting for you to come in erik lol

    Strong bench progress is strong. Actually....strong everything progress. I used to lurk before posting actively so I am somewhat aware of the journey you've taken to get to this point. It's truly inspirational.

    How are you liking narrow stance squats btw?
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  2. #32
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    Originally Posted by themonkay View Post
    I've only deadlifts for DE.

    Felt awkward lol
    i never liked that tbh; rather go heavy for less.

    back from gym, chicken calf genetics of peace. I can't ever seem to add size to them, feelsbadman. I can grab dumbbells and do standing calf raise 140+BW for 5x15, not sure if that's good or not.






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  3. #33
    Registered User Lvisaa2's Avatar
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    Erik if you want a small critiques here goes.

    Squat - looked really good. Maxes aren't gonna be pretty. As you stated, you got a little forward lean, but recovered well. I try to keep the cue of chest up throughout my squatting, but like you, near my max, a little lean is usually inevitable.

    Bench - Not bad, I can look at form more to see if I can help you drive out more weight, but I'd also control your descent more. Getting a little bounce off the chest. By controlling your descent and not bouncing, you'll actually be able to better explode off the chest which will make your lockout more smooth. A good way to train for this is lower weight a bit, do a very slow descent and explode. Paused benching is also good for this.

    DL - wasn't video'd, but your DL looks substantially better than the last time I saw it. It is a little hard to tell from the video, but you may be able to improve your set up a bit to help with your hips. It looks like the bar is a little far forward, which means you have to lean forward too much. If the bar is closer, then you'll be able to sit into the set-up a bit more and pull with your chest up.
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  4. #34
    100% Delirious themonkay's Avatar
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    edit- ^^^^^^^^^^^^^^and this is what i was hoping for lol





    My calves still suk but honestly I wasn't putting enough effort into them until recently.

    I've been working them on my off(cardio) days. Just 4-6 sets, focusing on progressive overload
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  5. #35
    Registered User Lvisaa2's Avatar
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    Originally Posted by themonkay View Post
    My calves still suk but honestly I wasn't putting enough effort into them until recently.

    I've been working them on my off(cardio) days. Just 4-6 sets, focusing on progressive overload
    In my experience, body parts that are very essential for every day activity respond well to higher frequencies and high rep ranges. (Abs/calves/lower back to a certain extent). It makes sense considering their roles within the body, but I still think doing mixed rep ranges is the best approach with a higher frequency (3x/week at least).
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  6. #36
    Registered User ZMan45's Avatar
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    Just finished my 2nd full body U.D. 2.0 depletion workout. Let's just say I had to the lower the weight to DYEL status on a lot of exercises. That is a grind.
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  7. #37
    100% Delirious themonkay's Avatar
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    Originally Posted by Lvisaa2 View Post
    In my experience, body parts that are very essential for every day activity respond well to higher frequencies and high rep ranges. (Abs/calves/lower back to a certain extent). It makes sense considering their roles within the body, but I still think doing mixed rep ranges is the best approach with a higher frequency (3x/week at least).
    Currently hitting 2x a week but with my current schedule I can start hitting it 3x a week. Also, it's probably placebo but for LISS i've been walking on a high incline and I feel that's made my calves respond.
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  8. #38
    lol wut u can change this tbarabash's Avatar
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    Damn, only have old videos of my lifts. Will film some on the next week in the gym and put some up
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  9. #39
    Registered User Lvisaa2's Avatar
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    Originally Posted by themonkay View Post
    How are you liking narrow stance squats btw?
    Last post for now, but narrow stance squatting is infinitely easier on my body. Especially combined with sumo deadlifts, wide stance destroyed my hips. A more narrow stance is a bit harder progression at first if your core needs improvement, but I found that I actually do better since switching. I also think it yields better benefits from a bodybuilding standpoint. Although, I may switch over to almost exclusively doing front squats during my offseason (combined with other squat variations like wide stance facing backwards on the hack squat - great for hammies/glutes).
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  10. #40
    Registered User Lvisaa2's Avatar
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    Originally Posted by themonkay View Post
    Currently hitting 2x a week but with my current schedule I can start hitting it 3x a week. Also, it's probably placebo but for LISS i've been walking on a high incline and I feel that's made my calves respond.
    I've experienced the same, but it is hard to tell. I plan to incorporate it into my offseason as calves will be a part I'm trying to bring up.
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  11. #41
    100% Delirious themonkay's Avatar
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    Posted this in the WP thread but I'll post here too. I'm leaning towards cutting just a little more and building up from there. If you see my before pics, I feel like I would have been advised to keep bulking, but considering how often I'll be seen with my shirt off this summer, I wasn't comfortable continuing at that level of bodyfat.

    Before: 3/15/2014 177lbs (my all time high was 179.9 around this time)




    After: 6/21/2014 163.4 lbs




    Squat and deadlift strength has stayed the same. I've lost volume strength on my bench but can still put up my 2rm.
    squat-315x1
    deadlift-445x3
    bench-205x2 , 195x5
    I know its hard to tell from just front pics but I do think I can still lean out a bit more
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  12. #42
    Banned digistp's Avatar
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    ^you still have room to cut a lil more; really up to you
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  13. #43
    100% Delirious themonkay's Avatar
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    ^^yah. I just wanna make sure when I start bulking again there is zero regrets. Almost all my fat goes to my lower abs and lower back, so its kind of hard to embrace the eat everything mentality.

    Originally Posted by Lvisaa2 View Post
    Last post for now, but narrow stance squatting is infinitely easier on my body. Especially combined with sumo deadlifts, wide stance destroyed my hips. A more narrow stance is a bit harder progression at first if your core needs improvement, but I found that I actually do better since switching. I also think it yields better benefits from a bodybuilding standpoint. Although, I may switch over to almost exclusively doing front squats during my offseason (combined with other squat variations like wide stance facing backwards on the hack squat - great for hammies/glutes).
    If my memory is correct you have longer femurs right? I pretty much feel the same with wider stance squats as well, and I don't even sumo deadlift. I'm probably stronger with a wide stance but my hips start crying and I somewhat lose a sense of balance. I feel way more stable with a narrow stance.
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  14. #44
    Raver in Training VmissileX's Avatar
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    how tall are your monkay?

    You gotta a pretty ok physsique if i say so myself.
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  15. #45
    Registered User ZMan45's Avatar
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    Guys can I get a bf% estimate? I posted in the LF section, but I'd also like to know what you guys think. Pic is relaxed, stats are current.

    044.jpg
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  16. #46
    100% Delirious themonkay's Avatar
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    @vmissilie
    5'9-5'10

    lol thx. Hoping to turn "ok" into bonerific

    @zman
    12%? Although i'm terrible at guesstimating that. My question would be why are you worried at the body fat percentage number you might be carrying. Based off your pics you are flexible to bulk or cut
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  17. #47
    F00D BR4H ErikTheElectric's Avatar
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    Originally Posted by themonkay View Post
    was waiting for you to come in erik lol

    Strong bench progress is strong. Actually....strong everything progress. I used to lurk before posting actively so I am somewhat aware of the journey you've taken to get to this point. It's truly inspirational.

    How are you liking narrow stance squats btw?
    Can't thank you enough for the encouragment brother. Just have to keep chugging.

    Honestly, the narrow stance is super awkward right now. But it's helping my form a lot.

    Originally Posted by CycoCyclone View Post
    ^^^^ Congrats man! That's awesome!
    Thanks brother

    Originally Posted by Lvisaa2 View Post
    Erik if you want a small critiques here goes.

    Squat - looked really good. Maxes aren't gonna be pretty. As you stated, you got a little forward lean, but recovered well. I try to keep the cue of chest up throughout my squatting, but like you, near my max, a little lean is usually inevitable.

    Bench - Not bad, I can look at form more to see if I can help you drive out more weight, but I'd also control your descent more. Getting a little bounce off the chest. By controlling your descent and not bouncing, you'll actually be able to better explode off the chest which will make your lockout more smooth. A good way to train for this is lower weight a bit, do a very slow descent and explode. Paused benching is also good for this.

    DL - wasn't video'd, but your DL looks substantially better than the last time I saw it. It is a little hard to tell from the video, but you may be able to improve your set up a bit to help with your hips. It looks like the bar is a little far forward, which means you have to lean forward too much. If the bar is closer, then you'll be able to sit into the set-up a bit more and pull with your chest up.
    Thank you very much for taking the time to critique my stuff Lee. It means a lot. I just had to realize that there will always be imperfections and that with my compounds (mainly my Deadlift) there needs to be improvement, or else there's really no point in performing the movement.

    Squat: My forward lean really only happens with the weight is creeping close to 3 plates, other than that.. I've been trying to use the queue... Neutral Head position, and I'm trying to break at both my hips/knees at the same time. But usually I'm so focused on those 2, that I forget about keeping my chest up.. my lower power day is happening in about an hour, so I'll be giving it another shot.

    Bench: Definitely. Bench is my weakest lift by far (long arms).. I'll have to keep working

    DL: got a few sets in at the end of my latest video. I've decided that I will be doing them sumo stance from now on.

    Thanks again.
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  18. #48
    Raver in Training VmissileX's Avatar
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    Originally Posted by themonkay View Post
    @vmissilie
    5'9-5'10

    lol thx. Hoping to turn "ok" into bonerific
    But you got a girlfriend though :P.


    Shouldn't you be bulking at that height and weight?
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  19. #49
    100% Delirious themonkay's Avatar
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    Originally Posted by VmissileX View Post
    But you got a girlfriend though :P.


    Shouldn't you be bulking at that height and weight?
    Like I said, finishing this cut and just getting rid of the last bits of fat. I'm guessing 5-6 more lbs to lose. I feel like I haven't really lost much muscle (if any) from when I was 180.
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  20. #50
    Registered User ZMan45's Avatar
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    Originally Posted by themonkay View Post

    @zman
    12%? Although i'm terrible at guesstimating that. My question would be why are you worried at the body fat percentage number you might be carrying. Based off your pics you are flexible to bulk or cut
    Just out of curiousity really. I'm still cutting right now, looking to get to 10%.
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  21. #51
    Raver in Training VmissileX's Avatar
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    Originally Posted by themonkay View Post
    Like I said, finishing this cut and just getting rid of the last bits of fat. I'm guessing 5-6 more lbs to lose. I feel like I haven't really lost much muscle (if any) from when I was 180.
    you got a girlfriend, why is you cutting trying to give me a bonar?




    no homo








    srs
    no homo
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  22. #52
    100% Delirious themonkay's Avatar
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    Originally Posted by VmissileX View Post
    you got a girlfriend, why is you cutting trying to give me a bonar?
    no homo
    srs
    no homo
    Lol, I'm trying to give erryone bonars mmkay?

    In all seriousness she's never shown a negative thought towards my body. The only exception was when I got too skinny at 120lbs (first pic in my log), then she became concerned I lost too much.

    As far as why I am cutting
    a) I wasn't comfortable with the level of bodyfat I had the above Before pictures
    b) a lot of activities I do with my buds in the summer (swimming, chilling at the beach, etc.) has me shirtless.
    c) For almost a year I was slamming 3600-3800 calories. Sh!t got tiredsome and it feels nice to not stuff my face every night
    d) Besides losing some reps on bench, I've maintained strength on all my lifts. Thats a small indicator to me that i've primarily lost fat and water, but not really any muscle. I don't plan to lose anymore than 5-6 pounds at this point, if even that. I'm guessing I have maybe 3-4 more weeks of cutting which is fine by me.
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  23. #53
    Registered User ZMan45's Avatar
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    Originally Posted by themonkay View Post
    Lol, I'm trying to give erryone bonars mmkay?

    In all seriousness she's never shown a negative thought towards my body. The only exception was when I got too skinny at 120lbs (first pic in my log), then she became concerned I lost too much.

    As far as why I am cutting
    a) I wasn't comfortable with the level of bodyfat I had the above Before pictures
    b) a lot of activities I do with my buds in the summer (swimming, chilling at the beach, etc.) has me shirtless.
    c) For almost a year I was slamming 3600-3800 calories. Sh!t got tiredsome and it feels nice to not stuff my face every night
    d) Besides losing some reps on bench, I've maintained strength on all my lifts. Thats a small indicator to me that i've primarily lost fat and water, but not really any muscle. I don't plan to lose anymore than 5-6 pounds at this point, if even that. I'm guessing I have maybe 3-4 more weeks of cutting which is fine by me.
    Bro....bro.

    Come on.
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  24. #54
    lol wut u can change this tbarabash's Avatar
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    Originally Posted by ZMan45 View Post
    Just out of curiousity really. I'm still cutting right now, looking to get to 10%.

    I would have guessed 13%. I agree you could go either way. I'd probably drop another 5lbs if it's going well for you then you can have a nice long long bulk
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  25. #55
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    Originally Posted by DAaaMan64 View Post
    I do even lift kinda!



    Reps for thread when not on spread monkay!
    !!Yes you do lift! your squats are looking alot better. Good job I hope my advice helps as well. Maybe keeping your chest up will help you stay more tight PLz post more squat vids. its interesting to see your progress!
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  26. #56
    Kfme psychodiver9's Avatar
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    @zman I'd guess 12-15%. My advise is bulk. You are skinnyfatish and dont have much of a base to keep cutting IMO
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  27. #57
    100% Delirious themonkay's Avatar
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    Originally Posted by ZMan45 View Post
    Bro....bro.

    Come on.
    Just never had a big appetite, even as a kid. What can I say lol.
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  28. #58
    Good day Felicia Gxp23's Avatar
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    Originally Posted by psychodiver9 View Post
    @zman I'd guess 12-15%. My advise is bulk. You are skinnyfatish and dont have much of a base to keep cutting IMO
    This, was thinking 14%, but a bulk is def in order.

    Also, in!

    Eat the damn yolk.
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  29. #59
    100% Delirious themonkay's Avatar
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    Texas method for bench and squat.
    531 for deadlifts

    Herewego
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  30. #60
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    Originally Posted by themonkay View Post
    Just never had a big appetite, even as a kid. What can I say lol.
    So eat cal dense foods. Not saying this is you but it blows my mind when people say they can't eat and wonder why lifts don't go up.
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