Return of The Monkey King

**Mlalahoi** · 10-12-2010, 02:45 AM

I've been training with EXMGQ since fall '10. 34yrs old, 6'1". In a year with John I put 200lbs on my total and dropped about 5% BF. Currently changing from strength focus to cutting weight and conditioning.

OCT. 2010
97kg BW (962lb total)
Bench 110kg (I had the wrong number here before, looked back on my logs)
Squat 145kg to a high box with a belt
Conventional Dead 182.5kg

MARCH 2011 (appx 1050lb total)
100kg BW
Bench 122.5kg 275lbs
Not sure, but I do them now with about 6" more ROM than before, no box, and beltless, so really a HUGE improvement
Dead 212kg 477lbs

OCTOBER 2011 (1165lb total) switching to fight prep until end of January
97kg BW
Bench132kg 290lbs
Squat 182kg to bench, 177.5kg raw to depth 400lbs/390lbs
Dead 220kg 485lbs

APRIL 2012 (1210lb total)
90kgBW
Bench 135kg
Squat 185kg
Dead 230kg

**Mlalahoi** · 10-12-2010, 02:51 AM

Yesterday, just coming off two weeks traveling so took it easy. Also lost my phone somewhere in America that had all my log info on it so am also finding out where I am at this week.

No AM rowing, let the knees breathe a bit

Pause Squat 1x5x90kg 2x5x85kg
1-arm DB swings 3x10x50llbs too light
leg extension 2x15kgx40 on machine same wight next time but single leg
GHR 2xFail getting so much better at these
Prison Rape machine 2x35kgx20
calf raise 2x100kgx20

**Mlalahoi** · 10-13-2010, 02:22 AM

Tuesday:

AM rowing 45min

Paused Guillotine Press 2x6x80kg fine here
Paused Incline BP 2x10x60kg fine
INcline fly 2x10x17.5kg fine
Band pushdown 2xfail blue band
BB shrugs 2xfailx110kg
DB laterals 2x10x12.5kg so-so
Rear delt fly 2x8x12.5
Band Curls 2 supersets blue band/red band

**Mlalahoi** · 10-13-2010, 02:23 AM

Today:

No Am rowing, no chance to eat until after noon WO

mixed cardio and footwork drills, still REALLY sore from monday (always kills me the first week back after a lay-off)

**Mlalahoi** · 10-14-2010, 06:41 AM

AM rowing

Pm lifts:

Sumo deadlift, medium stance 2x6x150kg, 1x185kg. First time ever doing these...how do they look?
http://www.youtube.com/watch?v=B9Q19oNQ48c

1-arm DB snatch 2x10x22.5kg
Band reverse hypers 2x15 tight red band
GHR 2xfailure
Bent rows 2x8x70kg. Way too easy
Blue band face pull 2xfail
Blue band pull apart 2xfail

**Mlalahoi** · 10-14-2010, 10:14 AM

Added video of my first ever set of Sumo Deadlifts (after some warm-ups anyway). From looking it seems as though I have horrible form, basically wide-stance stiff-legging it

Tips on how to fix this?

***exmgtoo*** · 10-14-2010, 11:49 AM

Quote:

Originally Posted by Mlalahoi

AM rowing

Pm lifts:

Sumo deadlift, medium stance 2x6x150kg, 1x185kg. First time ever doing these...how do they look?
http://www.youtube.com/watch?v=B9Q19oNQ48c

1-arm DB snatch 2x10x22.5kg
Band reverse hypers 2x15 tight red band
GHR 2xfailure
Bent rows 2x8x70kg. Way too easy
Blue band face pull 2xfail
Blue band pull apart 2xfail

stiff legged them a bit aaron. make sure your hips and knees lockout at the same time. drop down in weight a bit til the form issue is fixed.

**Mlalahoi** · 10-14-2010, 10:21 PM

Got it, thanks John.

**Mlalahoi** · 10-15-2010, 07:54 AM

No am rowing

Pm lifts

Paused floor press 2x6x95kg
Steep incline BP 2x10x55kg light
Machine fly 2x10x60kg
MP 2x6x55kg
Cable pishdown 2x failure 30kg
Blue band pushdown 2x failure. SS with high rep curls

**Mlalahoi** · 10-18-2010, 07:34 AM

Really, really shitty day, lots of reasons, training suffered

Pause Squat 1x10x70kg 2x6x85kg
1-arm DB swings 3x12x50llbs
leg extension 2x30kgx40 double leg
GHR 2xFail
Prison Rape machine 2x40kgx6 wtf??
calf raise didn't do it

10-12-2010, 02:45 AM	#1
Mlalahoi Moderator Join Date: May 2009 Posts: 3,336	Return of The Monkey King I've been training with EXMGQ since fall '10. 34yrs old, 6'1". In a year with John I put 200lbs on my total and dropped about 5% BF. Currently changing from strength focus to cutting weight and conditioning. OCT. 2010 97kg BW (962lb total) Bench 110kg (I had the wrong number here before, looked back on my logs) Squat 145kg to a high box with a belt Conventional Dead 182.5kg MARCH 2011 (appx 1050lb total) 100kg BW Bench 122.5kg 275lbs Not sure, but I do them now with about 6" more ROM than before, no box, and beltless, so really a HUGE improvement Dead 212kg 477lbs OCTOBER 2011 (1165lb total) switching to fight prep until end of January 97kg BW Bench132kg 290lbs Squat 182kg to bench, 177.5kg raw to depth 400lbs/390lbs Dead 220kg 485lbs APRIL 2012 (1210lb total) 90kgBW Bench 135kg Squat 185kg Dead 230kg __________________ "Lead Kindly Light, lead Thou me on, for the night is dark and I am far from home" "People pay for what they do, and still more, for what they have allowed themselves to become. And they pay for it simply: by the lives they lead" "In theory, practice and theory are one and the same. In practice, they're not." Last edited by Mlalahoi; 04-25-2012 at 11:29 AM. Reason: updated with progress

10-12-2010, 02:51 AM	#2
Mlalahoi Moderator Join Date: May 2009 Posts: 3,336	Yesterday, just coming off two weeks traveling so took it easy. Also lost my phone somewhere in America that had all my log info on it so am also finding out where I am at this week. No AM rowing, let the knees breathe a bit Pause Squat 1x5x90kg 2x5x85kg 1-arm DB swings 3x10x50llbs too light leg extension 2x15kgx40 on machine same wight next time but single leg GHR 2xFail getting so much better at these Prison Rape machine 2x35kgx20 calf raise 2x100kgx20 __________________ "Lead Kindly Light, lead Thou me on, for the night is dark and I am far from home" "People pay for what they do, and still more, for what they have allowed themselves to become. And they pay for it simply: by the lives they lead" "In theory, practice and theory are one and the same. In practice, they're not."

10-13-2010, 02:22 AM	#3
Mlalahoi Moderator Join Date: May 2009 Posts: 3,336	Tuesday: AM rowing 45min Paused Guillotine Press 2x6x80kg fine here Paused Incline BP 2x10x60kg fine INcline fly 2x10x17.5kg fine Band pushdown 2xfail blue band BB shrugs 2xfailx110kg DB laterals 2x10x12.5kg so-so Rear delt fly 2x8x12.5 Band Curls 2 supersets blue band/red band __________________ "Lead Kindly Light, lead Thou me on, for the night is dark and I am far from home" "People pay for what they do, and still more, for what they have allowed themselves to become. And they pay for it simply: by the lives they lead" "In theory, practice and theory are one and the same. In practice, they're not."

10-13-2010, 02:23 AM	#4
Mlalahoi Moderator Join Date: May 2009 Posts: 3,336	Today: No Am rowing, no chance to eat until after noon WO mixed cardio and footwork drills, still REALLY sore from monday (always kills me the first week back after a lay-off) __________________ "Lead Kindly Light, lead Thou me on, for the night is dark and I am far from home" "People pay for what they do, and still more, for what they have allowed themselves to become. And they pay for it simply: by the lives they lead" "In theory, practice and theory are one and the same. In practice, they're not."

10-14-2010, 06:41 AM	#5
Mlalahoi Moderator Join Date: May 2009 Posts: 3,336	AM rowing Pm lifts: Sumo deadlift, medium stance 2x6x150kg, 1x185kg. First time ever doing these...how do they look? http://www.youtube.com/watch?v=B9Q19oNQ48c 1-arm DB snatch 2x10x22.5kg Band reverse hypers 2x15 tight red band GHR 2xfailure Bent rows 2x8x70kg. Way too easy Blue band face pull 2xfail Blue band pull apart 2xfail __________________ "Lead Kindly Light, lead Thou me on, for the night is dark and I am far from home" "People pay for what they do, and still more, for what they have allowed themselves to become. And they pay for it simply: by the lives they lead" "In theory, practice and theory are one and the same. In practice, they're not." Last edited by Mlalahoi; 10-15-2010 at 01:43 AM.

10-14-2010, 10:14 AM	#6
Mlalahoi Moderator Join Date: May 2009 Posts: 3,336	Added video of my first ever set of Sumo Deadlifts (after some warm-ups anyway). From looking it seems as though I have horrible form, basically wide-stance stiff-legging it Tips on how to fix this? __________________ "Lead Kindly Light, lead Thou me on, for the night is dark and I am far from home" "People pay for what they do, and still more, for what they have allowed themselves to become. And they pay for it simply: by the lives they lead" "In theory, practice and theory are one and the same. In practice, they're not."

10-14-2010, 10:21 PM	#8
Mlalahoi Moderator Join Date: May 2009 Posts: 3,336	Got it, thanks John. __________________ "Lead Kindly Light, lead Thou me on, for the night is dark and I am far from home" "People pay for what they do, and still more, for what they have allowed themselves to become. And they pay for it simply: by the lives they lead" "In theory, practice and theory are one and the same. In practice, they're not."

10-15-2010, 07:54 AM	#9
Mlalahoi Moderator Join Date: May 2009 Posts: 3,336	No am rowing Pm lifts Paused floor press 2x6x95kg Steep incline BP 2x10x55kg light Machine fly 2x10x60kg MP 2x6x55kg Cable pishdown 2x failure 30kg Blue band pushdown 2x failure. SS with high rep curls __________________ "Lead Kindly Light, lead Thou me on, for the night is dark and I am far from home" "People pay for what they do, and still more, for what they have allowed themselves to become. And they pay for it simply: by the lives they lead" "In theory, practice and theory are one and the same. In practice, they're not."

10-18-2010, 07:34 AM	#10
Mlalahoi Moderator Join Date: May 2009 Posts: 3,336	Really, really shitty day, lots of reasons, training suffered Pause Squat 1x10x70kg 2x6x85kg 1-arm DB swings 3x12x50llbs leg extension 2x30kgx40 double leg GHR 2xFail Prison Rape machine 2x40kgx6 wtf?? calf raise didn't do it __________________ "Lead Kindly Light, lead Thou me on, for the night is dark and I am far from home" "People pay for what they do, and still more, for what they have allowed themselves to become. And they pay for it simply: by the lives they lead" "In theory, practice and theory are one and the same. In practice, they're not."

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