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» Funky Monkey's big smelly log..... (Go to post)07-03-2018 @ 13:53 
Post Edited: 07.03.2018 @ 13:54 PM by Funky_monkey
Oly shoes, stinky sleeves

Box squat, well below parallel. IPF in.
Bar x 3
50kg x 3
80kg x 3
100kg x 3
115kg x 3
115kg x 3
115kg x 3
115kg x 3
115kg x 3

Deadlift shoes on, sumo pulls every 30 seconds where possible (people shutting the f**k up and permitting)
60kg x 3
100kg x 3
130kg x 3
150kg x 3
150kg x 3
150kg x 3
150kg x 3
150kg x 3
150kg x 3
150kg x 3
Very pleased with the speed on these. Double overhand grip on all sets, no hook grip.

Lat pulldowns
80kg x 8
85kg x 8
85kg x 8

Seated rows
85kg x 8
85kg x 8
85kg x 8

Face pulls
75kg x 8
80kg x 8
80kg x 8

Bicep a bit sore on pulldowns, rows, face pulls, but not unbearable.
» Pressing programmes (Go to post)06-03-2018 @ 18:51 
AMH_Power said:
Nice work mate.
The studies were typically done with advanced athletes so might not be much different, but being drug free too; I must capitalise on every tiny aspect of any optimisations I can make! That said, if you managed 20kg in a month I would be looking at the errors of previous programming and not the magic of a new system!


The routine works for me, but it might be worth trying again with a slightly different approach. I'm also looking at your one that was posted previously!
» Pressing programmes (Go to post)06-03-2018 @ 17:43 
Post Edited: 06.03.2018 @ 17:44 PM by Funky_monkey
AMH_Power said:
Hi mate.
Just a gem you might not be aware of,
But:
Mon: light
Wed: med
Fri: heavy
Was shown in numerous studies to be inferior to the exact same sets/reps/total weekly volume but structured:
Mon: med
Wed: light
Fri: heavy...
I found it to hold true! I think the concept is wed allowing for recovery from monday, allowing the best performance for the heavy day... Which in turn is followed by the longest rest period (weekend).


I added about 20kg in 4 weeks, and am better now than ever (whilst still GBPF/BDFPA eligible). It works for me. It also works well for Sheiko's students.
» Pressing programmes (Go to post)06-03-2018 @ 15:22 
Either
Monday - 75% 4 sets 9
Weds - 80% 5 sets 7
Fri/Sat 90% 7 sets 3

Run until you can't get all sets/reps in

OR

Monday
Flat/Decline/Incline/Floor press top triple/five
Hammer db press 3 x 10
Close grip 3 x 10
Side raises 3 x 10
Tricep ext 3 x 10

Thurs
Speed - 60% or so for 7-10 triples, 30secs rest
Floor press/incline/flat/decline, but not too heavy for 3x5?
Maybe shoulders
Definitely triceps
Maybe rows
» Funky Monkey's big smelly log..... (Go to post)06-03-2018 @ 09:49 
Bench
50kg x 5
70kg x 5
90kg x 5
110kg x 5
120kg x 5
130kg x 3

Floor press
50kg x 5
70kg x 5
90kg x 5
110kg x 5
120kg x 5

Close grip speed, supposed to be 30 seconds between sets but customer wanted to "join in", which meant I'd load his weights while he f**ked off and chatted. Bollockings given many times
80kg x 3
80kg x 3
80kg x 3
80kg x 3
80kg x 3
80kg x 3
80kg x 3
80kg x 3
80kg x 3
80kg x 3

Shoulder press sans back support
60kg x 4. Only just, triceps didn't want to play.

Tricep ext
Lots, including stack plus 15kg x 10, plus drop sets
» Funky Monkey's big smelly log..... (Go to post)05-03-2018 @ 09:46 
Saturday squat party

Squats - oly shoes and sleeves
Bar x 3
50kg x 3 back, flipped it over head then
50kg x 3 front
80kg x 3 back, flipped it over head then
80kg x 3 front
110kg x 3 back
110kg x 3 front
135kg x 3 back
135kg x 3 front
150kg x 1 back
170kg x 1 back, felt like I had more reps in the tank
180kg x 0 back. No belt, no dramas. Just couldn't get out of the hole.

Leg ext
3 x 10

Leg curl
3 x 10

Leg press
60kg plus 71kg and 73kg kid x 20 reps

Rack pulls
Too much weight for good technique.
190kg x 3
» Funky Monkey's big smelly log..... (Go to post)03-03-2018 @ 08:28 
Speed bench and bench bits/bobs

Bench
Bar x 3
40kg x 3
60kg x 3
85kg x 3 wide grip
85kg x 3 wide
85kg x 3 wide
85kg x 3 wide
85kg x 3 pinkies on rings
85kg x 3 pinkies
85kg x 3 pinkies
85kg x 3 20"
85kg x 3 20"
85kg x 3 20"

Incline bench - 2nd notch up
60kg x 5
80kg x 5
100kg x 5 - grinder

Hammer grip db incline - 1st notch up
35s x 10
35s x 10
35s x 10? May have been 9

Side raises
10s x 10
12.5s x 10
12.5s x 10
12.5s x 8

Tricep ext
Stack x 10
Stack plus 10kg x 10
Stack plus 15kg x 10
Plus many drop sets
» Square one for one square (Go to post)28-02-2018 @ 08:06 
1369phil said:Apologies for the self pitying nonsense - on a comedy note, I popped into my mates mums house and told her my news .... turns out itís the anniversary of her husbands death today!
More comedy - my sonís English assignment was about a dead dog .... timing gold


» Funky Monkey's big smelly log..... (Go to post)27-02-2018 @ 18:22 
Post Edited: 27.02.2018 @ 18:34 PM by Funky_monkey
Back squat with oly shoes and sleeves. All paused for 3s count
Bar x 3
50kg x 3
80kg x 3
110kg x 3 63% of 175kg, sets on the minute
110kg x 3
110kg x 3
110kg x 3
110kg x 3

Conv deadlifts
60kg x 3
90kg x 3
120kg x 3 60% of 200 sets begin on every minute
120kg x 3
120kg x 3
120kg x 3
120kg x 3

Barbell rows on bench
90kg x 12, bicep wasn't too happy again

Seated row
75kg x 8
80kg x 8
85kg x 8

Good mornings
50kg x 8
70kg x 8
70kg x 8
70kh x 8

Shrugs
120kg x 8
120kg x 8
120kg x 8
120kg x 8
» Square one for one square (Go to post)27-02-2018 @ 07:32 
1369phil said:Februaryís are s**t for me.

Had the dog put to sleep on Saturday, took the wife the A & E on Sunday amongst other nonsense.

Squats 60 x 25, 100 x 5, 140 x 3

Leg press 120 x 25

Just wanted to do stuff that made me hurt - struggling with the point of it all.


If you're struggling to see the point of it all, here's a f**king list:

*1991-2015 - 24 years looking after people, putting his own life at risk to protect strangers.
*2016 - Body tries to kill him, tells it to f**k off and comes back from the brink of death to lift what 99% of men off the street can't.
*Father to 3 kids
*Husband

I think any one of the above, especially the last two, should help you with "struggling with the point of it all".
» what did you have for tea? (Go to post)26-02-2018 @ 20:08 
Post Edited: 26.02.2018 @ 20:08 PM by Funky_monkey
[IMG]http://i66.tinypic.com/ng1out.jpg[/IMG]

Pork belly marinated in hoisin sauce for 24hrs.
Potato wedges with paprika, salt, pepper, olive oil.
Braised red cabbage, red onion, sea salt, black pepper, red wine vinegar. Couldn't find caraway seeds.

Edit: Cooked it myself. Rather proud.
» diet for vegetarian lifter (Go to post)26-02-2018 @ 19:59 
1MR said:Became a veggie this year after reducing meat to once a week. Ethical reasons mostly.

Eggs and Quorn are staples, plus tuna which I tend to go round in circles with, in that I get sick of it and don't have it for a while.

I also use a vegan protein powder now as well.

I've got a rice cooker which has changed the way I eat a lot as it can cook pretty much anything without me babysitting it.


Is tuna not considered an animals nowadays?
» Funky Monkey's big smelly log..... (Go to post)26-02-2018 @ 18:58 
Supertramp said:I don't bench alot and I've always been rubbish at it (more rubbish than all my other lifts). But when I do I now decline exclusively as it doesn't hurt my shoulder, also Dorian Yates rates it.


I arch a lot, and it's probably why my shoulders aren't as fked as the rest of my body. I'm following a "westside" style approach, whereby I'm going to rotate exercises, plus assistance stuff. I figure if flat benching increases decline and incline, then by the same notion, incline/decline should theoretically see my flat bench increase. I might spend a few weeks doing incline stuff exclusively as I believe my shoulders are neglected, hence me sticking mid-way in a lift. I will probably also do floor press more often.
» Funky Monkey's big smelly log..... (Go to post)26-02-2018 @ 18:15 
Post Edited: 26.02.2018 @ 18:16 PM by Funky_monkey
Flat bench
40kg x several, just to stretch pecs out

Decline bench
60kg x 3
80kg x 3
100kg x 3
120kg x 3
135kg x 4. Despite me telling me the spotter to pass me the bar and NOT touch, he still touched on the third rep. Pleased.

Close grip bench with tiny incline
90kg x 8
90kg x 8
90kg x 8

Hammer grip dumbbell press - reps might be off as customer decided to talk so fking much I've actually forgotten half of what I did.
35s x 10
35s x 8
35s x 8

Rolling DB ext on floor
7.5s? x 10
7.5s? x 7
7.5s? x 7

Tricep ext on cable
Stack x 20
Stack x 20

Lying down "front raise"
3 sets of 8-10

Side raises
2 sets?
» Funky Monkey's big smelly log..... (Go to post)24-02-2018 @ 13:25 
More American style stuff, all that's missing is reverse doubled black bands plus chains and weight releasers to a foam box 6" above parallel, that will pass in the Squat Partially Federation

Sleeves and oly shoes on

Squat
Bar x 3
60kg x 3
90kg x 3
120kg x 3
140kg x 3
160kg x 3
165kg x 3 - nae bother, 170x3 probably there

Sumo deadlifts
60kg x 3
100kg x 3
130kg x 3
160kg x 3
180kg x 3
205kg x 1. s**t grip.

Lat pulldowns
3 x 8

Seated rows
2 x 8, bicep gayed out

Hypers
3 x 10 but had trouble holding on to 44kg of kettlebells plus a 7.5kg dumbbell

Another set of lat pulldowns

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