monx's log

[monxoboyo]

Hello, am new to the forum, going to start a new log

Have been doing StSt NLP-style stuff on and off for a while now. Have gotten a bit stronger overall but seem to have difficulty making it stick cause life.

Male, 33, 5'7 & 205lbs. I work in an office so just trying to combat increasing fatness (and baldness) and have fun

Last workout -

Squat - 3 x 5 @ 275
OHPress - 1 x 5 + 2 x 4 @ 120
Chin - 5/4/3

Cheers

[Wilhelm]

Good to have you here, @monxoboyo

Thank you for adding your log to the site.

[monxoboyo]

Thanks @Wilhelm I'm aiming to keep this log updated and will hopefully get some videos uploaded too.

I like this forum, seems to be some decent, open-minded folk over here

[monxoboyo]

As of today's workout I am going to speak in kilograms as that's what the gym I go to lists everything;

LBBS - 3 x 5 - 127.5
Did a few sets in the warmup with box and second work set. I like box squats, they seem to help with the nagging hip pain I've had on and off, probably help practice depth gauging and staying tight at the bottom. Might figure out what they're really for one day. Anyway, these felt solid.

Bench - 3 x 5 - 82.5
No issues as such. Maybe need to widen grip a little

Deadlift - 1 x 5 - 140
Switched to my shitty converse, need to get some decent flats. Felt ok focused on being tight af from the get go. (Beltless)

Chin - 6/3/3/4
I hate chins. Just trying to keep some volume in for them atm, Trying to do them every session, time-permitting.

What happened to the shitposting forum?? :0

[monxoboyo]

Been ill this week and missed two sessions so backed off a little

Ran LP for a little while last year but got hurt at 157x5 on squat and 160x5 dead trying to stay on it for as long as possible. So not gonna try eeking everything out of it will prob switch sooner rather than later. For now though its heep drahves an high fahhhhves;

14/02;
LBBS- Empty bar for a few fives-ish
60 x 5
80 x 4
100 x 3
110 x 2
115 x 1 (Belt on)
120 x 5 x 3 (2 mins rest)
Not bad, hip niggle held off, rebound better in warmup than work sets, need to stay tighter overall esp in hole

Press - Eb x 5 x 2
30 x 5
35 x 3
40 x 2
45 x 1
50 x 5 x 3 (Beltless) (3mins rest)
Ok, trying to stay strict as possible. Could never really do the hip wiggle-bounce thing anyway

Dead - 60 x 5 x 2
80 x 5
100 x 3
110 x 3 (prob didn't need this one)
120 x 2
130 x 1
140 x 5 (beltless) (DOH first 2 reps and hook last 3)
These flew up for some reason. Only planned to go about 130 - 135 but felt easy so repeated last week's weight. I find the 'feel heavy in the hands cue' really useful in the setup. Wore flats again will stick with these for deads.

Chins x 5 (thick bar)
These were more for a stretch than anything I go from dead hang each time. Only did the one set as time was getting on. Not sure if the fatter grip is harder or not. Fuck chins

Are there two versions of the Bridge? (I've seen 1.0 and 2.0 mentioned)

[Shane]

Good stuff monx! How'd you get hurt last year ?

[monxoboyo]

Cheers @Shane. I just started getting a load of pain in right hip/ass/lower back area after a particularly minging workout (Sq - 155 x 5 x 3 and Dead - 160 x 5). Next time I went in after it had subsided somewhat it flared right back up after re-racking anything lower body. Left it a couple of weeks and backed off on everything but still bothers me now and again. Not sure if its SI-related, tendons or god knows..I also suspect a slight LLD on my right site but haven't confirmed it and not sure if it's even the cause. Will start videoing properly and have a good look once I switch phones.

[monxoboyo]

Friday night 16/02;

2ct Pause Squat - eb x many
40 x 5
60 x 4
70 x 3
80 x 2
90 x 1
100 x 5 x 2 (Beltless, 3 mins rest)
Was aiming for a light-ish squat variant (I guess I'm not really D-ing the FP, nevermind). First time doing these and cut it to 2 work sets in the end as my thighs were raging before the end of the warmup! (Side - could probably shorten that warmup somewhat but good practice for a light day). Will be coming back to these when looking for a sick leg pump.

Bench - eb x 8 x 2 + 3
40 x 5
60 x 3
70 x 2
75 x 5 x 5 (Wider grip and paused all reps on chest for around 1 ct)
I enjoyed these so much, I did two more sets, plus just three sets in a week doesn't feel like enough for the king of all lifts. Played with a wider grip and they felt far more sturdy and solid. Mrs was watching and said they looked much better too. Maybe I've been doing CGBPs all along, will stick with this grip for main bench. Stayed with a moderate weight to ease into new grip and left shoulder complained a bit.

Chins - 5/4/3/3/2
A few chins for light pull, normal bar this time. Dead hang for all reps and touched to chest for first three of first set.

Stretched for 15mins. Felt nice.

[Shane]

Cheers @Shane. I just started getting a load of pain in right hip/ass/lower back area after a particularly minging workout (Sq - 155 x 5 x 3 and Dead - 160 x 5). Next time I went in after it had subsided somewhat it flared right back up after re-racking anything lower body. Left it a couple of weeks and backed off on everything but still bothers me now and again. Not sure if its SI-related, tendons or god knows..I also suspect a slight LLD on my right site but haven't confirmed it and not sure if it's even the cause. Will start videoing properly and have a good look once I switch phones.

Sounds all a bit familiar (the possible SI joint weirdness)!

[monxoboyo]

Yep, not really sure what happened but had to stay off squat and dead for a good couple of weeks. Hurt quite badly to walk after a set so thought best back off. Have started trying to include some mobility and stretching having done none previously so will see if that helps and work back up slowly I guess while keeping an eye on form (and pain)

[simonrest]

Lp can't cure baldness, but minoxidil can. But non brand stuff online cheaper.

Minoxidil,

[monxoboyo]

Lp can't cure baldness, but minoxidil can. But non brand stuff online cheaper.

Minoxidil,

Yeah will have to get on dat Regaine(zZz)! Think I'm too far gone tbh

18/02
Squat;
20 x lots x lots takes me a while to stretch my grip into place
60 x 5
80 x 4
100 x 3
115 x 2 (belt on)
120 x 1
122.5 x 5 x 3 (3mins rest)
Felt ok, trying keep reps consistent from the start (warmup) and stay tight as possible. Difficult sometimes on a bouncy fucking squishy shit floor, really need to change gyms. Also not too sure about squatting in heels these days, may experiment with flats

Press;
20 x 5 x 2 + 3
30 x 5
35 x 4
40 x 3
45 x 2
50 x 1 (belt on)
52.5 x 5 x 3 (3mins rest)
Fairly solid, need to stay tighter. Nice and strict tho

Dead;
60 x 5 x 2
80 x 5
100 x 3
120 x 2
130 x 1
142.5 x 1
150 x 1
120 x 5 x 2
100 x 8
Lost the fucking plot here, felt like pulling a heavy single but hip punished me for it so had to back off and did a bit of defeated volume. Should have just done rows or something. All beltless

[monxoboyo]

20/02
Tempo squat (ended up just being real slow squat with slight pause);
20 x 5 x 3
40 x 5
60 x 4
80 x 3
90 x 2
100 x 1
110 x 5 x 3 no belt, 3mins rest

Bench;
20 x 5 x 2
40 x 5
50 x 4
60 x 3
70 x 2
77.5 x 5 x 3 three mins rest
Decent pause on first set, last 2 were mostly T&G

Chins;
6/4/4/3/2
Chins...

[monxoboyo]

23/02;
Squat
20 x 5 x 3-5
60 x 5
70 x 5
80 x 5
90 x 5
100 x 5
110 x 5 (belt on)
120 x 5
130 x 5
140 x 5
#fivefucking myself

Press;
20 x 5 x 2
30 x 5
35 x 3
40 x 3
45 x 3
50 x 1
55 x 5 (belt)
60 x 3
got bored, pressing ain't much fun

Dead;
60 x 5 x 2
80 x 5
100 x 3
abandoned these for chins, hip smoked from squat

Chins;
4 x 3 + 3/2
was aiming for 4 x 4

[monxoboyo]

25/02
Slow-motion squat;
20 x 5 x 5
40 x 5
60 x 5
70 x 5
80 x 5
90 x 5
100 x 5 x 3 no belt. 2mins rest
Hip being a bit weird, second set best, lots of warmups here

Hench press
20 x 8/5/3
40 x 5
50 x 4
60 x 3
70 x 2
80 x 5 x 3 w/wristwraps 3mins rest
could maybe shorten that warmup a bit, felt good with wider grip an wraps

Row
40 x 8
50 x 5
60 x 8 x 3 prone grip 2mins rest
I appear to like round numbers in my workouts

[monxoboyo]

27/02;
Few minutes on rower and a few empty bar squat sets to warm up
Dead;
60 x 5 x 2
80 x 5
100 x 5
120 x 5
130 x 5 (Belt on)
140 x 5 (3 x DOH, 2 x Hook)
Not bad, found dropping hips a little helped, I don't know how often to do these and I kind of missed chins today :0

Press;
20 x 5 x 2
30 x 5
35 x 5
40 x 5
50 x 5 (belt on)
55 x 4
60 x 4
rushed these a bit and lost 2 reps in the process

303 tempo squat
40 x 8
50 x 8
60 x 8
70 x 8
80 x 8
90 x 5
These were surprisingly tough, no belt

[monxoboyo]

02/03
Snowed in so worked out at home using dodgy old weight set (cheap n nasty 7kg 'bar' with a few old iron plates and a rickety couple of stands, if the snow don't kill me this set up might..)

Tempo Squat; mostly just tempo the descent tbh
20 x 8 x 3
40 x 8
50 x 8
60 x 8 x 3
60 x 5 x 2
Depth was dodgy at first so really pushed for it in the last work sets, have to watch that. Hip problem still persists but form looks ok. Did these beltless and paleo-barefoot

Press (no bench at home);
20 x 5 x 2
30 x 5
35 x 5
40 x 5
50 x 5 x 4
These weren't bad, no belt. Felt a bit weird in the hands with the small bar. Last time I used this setup I couldn't do five reps with this weight

Row;
40 x 8
50 x 8
60 x 8 x 3
Not bad, didn't go up on last time's weight as pulling these from a large deficit due to the plates being small. Nice stretch as a result.

Curls - 20 x 10, 25 x 10, 27.5 x 8

Not bad considering. Only thing I really missed was bench (and chins..). Made me realise how much I would love to have a decent kitted-out home setup, have to get my own house first though I think. Was nice training at home today, but I hope this snow fucks off soon

[monxoboyo]

04/03
Squat; (empty bar stuff x a few)
60 x 5
80 x 4
100 x 3
110 x 2 (belt on)
120 x 2
130 x 1
140 x 1 (@7.5)
125 x 5 x 3 3mins rest
Ok like, some pin squats in the warm up too, up to 70 x 5

Goodmornings;
20 x 12
40 x 10
60 x 8 x 3
Mainly did these whilst waiting for da bench, right hamm bit sore after

Bench;
20 x 5 x lots
40 x 5
50 x 4
60 x 3
70 x 2
80 x 1
90 x 2
80 x 5 x 4 3mins rest
not bad, need to brace harder with legs possibly

Chins
4 x 2
3 x 2
2 x 1
Bit difficult after over a week off these, 2mins rest

[monxoboyo]

08/03;
(Warmup w/empty bar several sets of 5 of squat & RDL)
Dead;
60 x 5 x 3
70 x 5
80 x 5
100 x 3
120 x 2 x 2 (belt on - repeated as had to move out the way of a circuits class)
130 x 2 (all DOH up to here then all hooked)
140 x 1
150 x 1
160 x 1
170 x 1 (PR) (Hook grip)
125 x 5 (HG)
PR flew up, probably should have attempted a little more

Press;
20 x 5 x 2
30 x 5
35 x 4
45 x 3
50 x 2 (belt on)
55 x 5 x 3

Was going to do tempo squat but ran out of time

[Wilhelm]

PR! Woot. \o/