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Thread: Monkay's World

  1. #331
    100% Delirious themonkay's Avatar
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    Originally Posted by TypeNirvash View Post
    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

    Originally Posted by DAaaMan64 View Post
    "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.
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  2. #332
    Not Natty sonnydfrizzy's Avatar
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    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
    Been playing with shafts and balls since '75.
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  3. #333
    100% Delirious themonkay's Avatar
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    Originally Posted by sonnydfrizzy View Post
    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...
    ig: @monkaycrak

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  4. #334
    100% Delirious themonkay's Avatar
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    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
    Last edited by themonkay; 01-07-2016 at 06:52 PM.
    ig: @monkaycrak

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  5. #335
    100% Delirious themonkay's Avatar
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    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
    ig: @monkaycrak

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  6. #336
    F00D BR4H ErikTheElectric's Avatar
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  7. #337
    Registered User PressingMatters's Avatar
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    Strong benching.
    Training log: https://forum.bodybuilding.com/showthread.php?t=176247291
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  8. #338
    100% Delirious themonkay's Avatar
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    Originally Posted by ErikTheElectric View Post
    In <3
    Hello!

    Originally Posted by PressingMatters View Post
    Strong benching.
    thx brah
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  9. #339
    100% Delirious themonkay's Avatar
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    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
    ig: @monkaycrak

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  10. #340
    Team Dad Bod klaximilian's Avatar
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    Originally Posted by themonkay View Post
    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?
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  11. #341
    100% Delirious themonkay's Avatar
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    Originally Posted by klaximilian View Post
    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.
    ig: @monkaycrak

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  12. #342
    C8H10N4O2 wlodarczykn's Avatar
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    What are your thoughts on the slingshot?

    That DL volume is insane.
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  13. #343
    Lifting Vicariously Domicron's Avatar
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    man does Monkey love deadlifting...
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  14. #344
    100% Delirious themonkay's Avatar
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    Originally Posted by wlodarczykn View Post
    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.

    Originally Posted by Domicron View Post
    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
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  15. #345
    100% Delirious themonkay's Avatar
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    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.
    ig: @monkaycrak

    Log:
    http://forum.bodybuilding.com/showthread.php?t=173015051

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  16. #346
    Team Dad Bod klaximilian's Avatar
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    Originally Posted by themonkay View Post
    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?
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  17. #347
    100% Delirious themonkay's Avatar
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    themonkay is offline
    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.
    ig: @monkaycrak

    Log:
    http://forum.bodybuilding.com/showthread.php?t=173015051

    5/7/16 Meet Results: 391/237/534 @ 161.

    9/24/16 Meet Results: 402/242/528 @ 159.

    3/18/17 Meet Results: 402/253/545 @ 163.
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  18. #348
    100% Delirious themonkay's Avatar
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    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
    ig: @monkaycrak

    Log:
    http://forum.bodybuilding.com/showthread.php?t=173015051

    5/7/16 Meet Results: 391/237/534 @ 161.

    9/24/16 Meet Results: 402/242/528 @ 159.

    3/18/17 Meet Results: 402/253/545 @ 163.
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  19. #349
    #tallpeopleproblems unstrong's Avatar
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    Dem SKWATS!
    My log:
    http://forum.bodybuilding.com/showthread.php?t=166030441
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  20. #350
    100% Delirious themonkay's Avatar
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    Originally Posted by unstrong View Post
    Dem SKWATS!
    Really want that 1200 this year mane. I think a low-mid 400s squat can do that
    ig: @monkaycrak

    Log:
    http://forum.bodybuilding.com/showthread.php?t=173015051

    5/7/16 Meet Results: 391/237/534 @ 161.

    9/24/16 Meet Results: 402/242/528 @ 159.

    3/18/17 Meet Results: 402/253/545 @ 163.
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  21. #351
    Team Dad Bod klaximilian's Avatar
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    I'll just leave this here....

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  22. #352
    "showtime a-holes" DAaaMan64's Avatar
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    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.
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  23. #353
    Lifting Vicariously Domicron's Avatar
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    Originally Posted by themonkay View Post
    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

    Originally Posted by DAaaMan64 View Post
    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?
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  24. #354
    "showtime a-holes" DAaaMan64's Avatar
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    Originally Posted by Domicron View Post
    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.

    Originally Posted by Domicron View Post
    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.

    Originally Posted by Domicron View Post
    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)

    Originally Posted by Domicron View Post
    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"

    Originally Posted by Domicron View Post
    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.
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  25. #355
    Lifting Vicariously Domicron's Avatar
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    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...
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  26. #356
    100% Delirious themonkay's Avatar
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    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
    ig: @monkaycrak

    Log:
    http://forum.bodybuilding.com/showthread.php?t=173015051

    5/7/16 Meet Results: 391/237/534 @ 161.

    9/24/16 Meet Results: 402/242/528 @ 159.

    3/18/17 Meet Results: 402/253/545 @ 163.
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  27. #357
    "showtime a-holes" DAaaMan64's Avatar
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    Originally Posted by themonkay View Post
    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
    Last edited by DAaaMan64; 01-21-2016 at 10:57 AM.
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  28. #358
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  29. #359
    100% Delirious themonkay's Avatar
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    Heavy singles last Saturday 1/23/16


    Squat 392.5
    Bench 240
    Deadlift 520


    Deadlift video on IG
    ig: @monkaycrak

    Log:
    http://forum.bodybuilding.com/showthread.php?t=173015051

    5/7/16 Meet Results: 391/237/534 @ 161.

    9/24/16 Meet Results: 402/242/528 @ 159.

    3/18/17 Meet Results: 402/253/545 @ 163.
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  30. #360
    Team Dad Bod klaximilian's Avatar
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    Originally Posted by themonkay View Post
    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?
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