Funky Monkey's big smelly log.....

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Funky_monkey		...	16-12-2012 @ 22:00
403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225 552.5 kgs @ 86kgs UnEq	Quick 3x3 session today for shoulders Push press Bar x 3 35kg x 3 45kg x 3 55kg x 3 65kg x 3 strict belted 75kg x 3 3 3 belted - pretty tough Bench 60kg x 3 95kg x 3 117.5kg x 0 - not surprising, last time I did a bench session I did it fresh Pin press 95kg x 3 Tiny bit of abs. BW 83kg clothed.
Funky_monkey		...	17-12-2012 @ 15:25
403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225 552.5 kgs @ 86kgs UnEq	Deads with my "little" bro Sumo 60kg x 3 100kg x 3 140kg x 3 185kg x 5 belted and liquid chalk (better than nothing but don't find it helps as much as the blocks) Up 5kg since last week, but these were HARD. SLDL 150kg x 8,8,1 - was going to do speed deadlifts with the last set as my back started to play up, but left it there. There was more in the tank on these though, which is good news. BW Pullups 8,8 Rack pulls - 19" or so 175 x 3 215 x 2 Face pulls 8,8,8 Sorta lunges with D handles to emulate pulling a lorry 5/5 5/5 5/5 Bit of abs and a WHOLE set of hammer curls.
Funky_monkey		...	19-12-2012 @ 14:19
403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225 552.5 kgs @ 86kgs UnEq	VG Press Bar x 3 35kg x 3 45kg x 3 55kg x 3 62.5kg x 4 - up 1 rep since last week Close grip pin press 60kg x 3 80kg x 3 100kg x 1 112.5kg x 2 PB Up 2.5kg since last week, as well as getting another rep Regular bench 60kg x 5 87.5kg x 10 - Up 2.5kg since last week. Long pause on the last rep. Doubt there was any more in the tank though Rotator cuff work - 3 exercises, 3 sets of 8 for each in a circuit Palms facing dumbbell bench 32,5 x 8 37.5 x 7 - same as last week Face pulls 50kg 2x8 Delt flyes on machine 70kg 2x8 Power cleans 70kg 2x5 VG Press is still on the up, albeit slowly. Need to get back to doing 3-5 sets of it but the top set is usually a GRINDER
Funky_monkey		...	21-12-2012 @ 15:10
403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225 552.5 kgs @ 86kgs UnEq	Post Edited: 21.12.2012 @ 15:11 PM by Funky_monkey Squats with no belt Bar x 5 55kg x 5 95kg x 5 125kg x 9 - failed 10th rep. Felt like I wasn't as tight across my back 135kg x 1 - failed 2nd rep. Got stuck just above parallel, had time to talk to someone watching my technique. Front squat 55kg x 3 75kg x 3 95kg x 3 122.5kg x 3 - grinder but got it. Jerks 55kg x 3 75kg x 2 - not getting under the bar again Glute work 3x10 Abs - hanging leg raises. 3 x 5 Stretches and empty bar snatches
Funky_monkey		...	23-12-2012 @ 13:13
403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225 552.5 kgs @ 86kgs UnEq	Found a gym that was open. Legs are sore from squats, so thought to hell with the planned numbers and took my suit along. Stiff IPF bar with good knurling. Deadlifts - suit on straps down 70kg x 3 110kg x 3 140kg x 3 170kg x 1 190kg x 1 belted 200kg x 1 belted 210kg x 1 belted 220kg x 0 - couldn't get down with my straps up. Weird how I can put the belt on with straps down, but can barely get my belt on with straps up. Loosened belt Rack pulls with straps up and belt on 210kg x 1 220kg x 1 230kg x 1 240kg x 1 250kg x 1 260kg x 1 270kg x 1 280kg x 1 - grip still solid Dumbell push press (no belt) 30s x 3/3 42.5 x 2/2 PB 47.5kg x 1/1 PB 50kg x 1/1 PB - bit more in the tank
Funky_monkey		...	27-12-2012 @ 12:17
403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225 552.5 kgs @ 86kgs UnEq	VG Press 45kg x 5 55kg x 5 62.5kg x 5 - PB Up a rep since last week Close grip pin press 60kg x 3 75kg x 3 95kg x 3 115kg x 1 - up 2.5kg since last week Bench 55kg x 5 90kg x 10 - up 2.5kg since last week Dumbell hold to side 12.5kg (competition weight) 20secs, 60 rest, 10 secs. Very poor at these. I blame my long arms. Tricep ext - 3 sets of 8 R/C work and a couple of sets of rear delt flyes
Funky_monkey		...	28-12-2012 @ 18:32
403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225 552.5 kgs @ 86kgs UnEq	Remember waking up 5 times last night, might've woken up more. Half asleep on the way to the gym. Squats - forgot olympic shoes and couldn't be bothered to go home again to get said shoes. Bar x 5 60kg x 5 100kg x 3 127.5kg x 3 - back was playing up so left it there BB Belt on 135kg x 3 155kg x 1 165kg x 0 Leg press - few sets of 8. Fell asleep on the leg press. Abs and a bit of stretching. I'll use a belt next week and do triples, upping the weight slowly.
Funky_monkey		...	30-12-2012 @ 15:20
403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225 552.5 kgs @ 86kgs UnEq	Night out last night, slept at 4am. Felt pretty nauseous at the gym. Managed to hold it all in. Suit on Deadlifts 55kg x 3 95kg x 3 135kg x 3 175kg x 1 belted 185kg x 1 belted 195kg x 1 belted 205kg x 1 belted 215kg x 0 215kg x 1 belted with straps up. 10 second hold, grip felt solid. 225kg x 0 belted straps up - got in a couple of inches off the floor. Pendlay rows 55kg x 10 75kg x 10 85kg x 8 95kg x 7 Grip hold thingy (hold one side of the bar) 52mm 40kg plus bar x 10 seconds per hand 60kg x 10 80kg x 5-10ish Seated rows and truck pull thingy.
Funky_monkey		...	02-01-2013 @ 16:10
403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225 552.5 kgs @ 86kgs UnEq	Post Edited: 02.01.2013 @ 18:09 PM by Funky_monkey 3 nights in a row i've slept for 12 hours. Coffee, protein shake then gym. VG Press Bar x 5 45kg x 5 55kg x 5 62.5kg x 5,3 - 5 felt easier than it did last week. Will keep at it until I'm on 3 sets of 5 before upping the weight. Close grip pin press 60kg x 3 80kg x 3 100kg x 3 117.5kg x 1 PB Didn't feel too bad. Bench 60kg x 5 92.5kg x 10 - tough as usual Palms facing dumbbell 32.5 x 8 37.5 x 8 Reverse flyes 2 sets of 8 Abs - 3 sets of 10 Reverse grip bench - shoulder width 60kg x 5 80kg x 3 - felt easy to lift but hard on the wrists, so left it there All in all, pleased with this session.
Funky_monkey		...	04-01-2013 @ 19:43
403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225 552.5 kgs @ 86kgs UnEq	Squats - with oly shoes and no belt Bar x 10 55kg x 10 95kg x 5 127.5kg x 10 135kg x 3 Front squat 55kg x 3 75kg x 3 95kg x 3 125kg x 0 - was just bouncing in the hole Glute raises on leg ext (standing, bit like a standing hammy curl) 42kg x 10/10 x 3 sets Abs - few sets
Funky_monkey		...	07-01-2013 @ 19:54
403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225 552.5 kgs @ 86kgs UnEq	Yesterday's session - all with no belt Warmup with side raises and R/C work Side raise hold - 12.5kg x 25 then 15 seconds. Dumbell push press/jerk thingy 30s x 3/3 35s x 3/3 40s x 7R then 8L PB First time I did more reps with left arm than right. BTN Jerk (or trying to at least) with olympic shoes. 55kg x 3 65kg x 3 75kg x 3 85kg x 2 95kg x 0 - walked it out then bottled it Smith machine press 40kg plus bar x 3 60kg plus bar x 3 80kg plus bar x 1-2?
british_beef		...	07-01-2013 @ 20:58
Member 1031, 1149 posts SQ 140, BP 120, DL 240 500.0 kgs @ 95kgs UnEq	hows ya back now mate.. did the festive season affect the bodyweight much
Funky_monkey		...	07-01-2013 @ 21:56
403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225 552.5 kgs @ 86kgs UnEq	Post Edited: 07.01.2013 @ 21:58 PM by Funky_monkey british_beef said:hows ya back now mate.. did the festive season affect the bodyweight much Back was fine until today's training session. Diet was slacking over the festive period, but i'm finding it increasingly easy to pack away big meals in one sitting. Checked the weight today on SECA scales (working for NHS now) and it was 85.0kg after my shake. I was wearing jeans and a jumper though. I'm going over to your log now to have a nosey at your BW and training....
Funky_monkey		...	07-01-2013 @ 22:13
403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225 552.5 kgs @ 86kgs UnEq	Training today after a pretty long day. Got PLENTY chalk too. Deadlifts Super sexy sumo style! 60kg x 3 100kg x 3 140kg x 3 175kg x 3 187.5kg x 5 - up 2.5kg since last raw session. Had my belt on tight and was REALLY breathing hard between reps. SLDL 155kg x 8,8 no belt, hook grip. Solid. 18" Rack pulls - all sumo and hook grip, holding onto the chrome centre 140kg x 3 180kg x 3 200kg x 2 220kg x 2 or 3. Grip felt solid, so I don't have to worry about it. Might add some more volume to deadlifts/SLDL or something instead of doing rack pulls as my grip seems much stronger than my back strength. Might use lower pins next time - 14" Back went Pendlay rows 55kg x 8 75kg x 8 95kg x 3-4, then gave up. Biceps 90 on stack x 8 110 on stack x 8
Funky_monkey		...	09-01-2013 @ 16:50
403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225 552.5 kgs @ 86kgs UnEq	VG Press Bar x 3 45kg x 3 55kg x 3 62.5kg x 5,3 - 4th rep seemed to blast off the pins then stick when my triceps were supposed to kick in Close grip pin 60kg x 3 75kg x 3 100kg x 2 120kg x 0 - fought with it but stuck halfway up Regular bench - went off plan as there's no progress, so need to see where i'm at 100kg x 2 110kg x 1.5 - same as above Side raise hold 12.5kg x 27 seconds. Form feels sloppy, elbows bent etc. Will try with a belt next time to see if that makes any difference Side raises 12.5kg x 8 Palms facing dumbbell bench 30s x 5 - explosive 35s x 5 40s x 8 PR Reverse grip pin press 60kg x 3 75kg x 3 Will come up with a new plan, might do standing strict press as my mainstay, sets of 5 to keep some volume in 45mins to walk home as some eejit burnt his house down right next to mine and the road was closed.

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