MarkKO's Training Log

Training Training Logs
241

Still a bit stuffed up in the nose but really only in the morning. Appetite a bit funny this morning, but I’m putting that down to getting up much later than usual and not being in the best of moods. Decided to get some seasonal stuff done first to give my gut time to get with the program so I could eat something.

Today’s training:

3x5 440 lbs deadlifts at 9-10, 8-9 and 9 RPE - used straps for sets two and three to eliminate grip and because my left palm started bleeding. First time in ages I’ve pulled anything remotely heavy for over three reps. Felt kind of good.

Reverse hyper 3 sets at 396 lbs for 22, 22, 27 - forgot the clips on the first set and a 22 lbs plate went walkabout so I cut the set short.

Bench press x5 220 lbs at 8ish, 8ish and 7-8 RPE - setup and bar path on sets two and three were a lot better. Felt my back a ton working up, which I’m putting down to the deadlifts.

Alternating DB incline press/chest supported rows three sets at 65 lbs/arm for 10/12, 10/10, 10/10

176 lbs suitcase hold/carry three sets for ~10 sec R/~6 sec L, which was moving the setup and then holds where I used straps for 15 sec/15 sec and 15 sec/15 sec - I much prefer these to Leeman specials I must say

33 band pull aparts

242

It looks like you’ve really figured out how to make those box squats work for you.

How do you like using the foam pad? Does it have a dramatic effect on the stretch reflex, like running on sand? You mentioned feeling your back working hard.

243

Definitely feeling the deadlifts from yesterday, especially in the hammies.

Today’s training:

SSB squat 3x8 352 lbs at 8, 8-9 and 9 RPE - I’m very pleased with how squats are going at the moment, even though these had me close to hurling on the last couple of reps each set

Bench press 1x8 220 lbs, 1x10 220 lbs with red Slingshot, 1x6 220 lbs with red Slingshot - all 10 RPE. First set was good, good setup, good bar path. Second and third were clusterfucks, let the Slingshot throw my touch off. Hopefully the blue one I’ll get will be more controllable.

Alternating GHR/weighted dips with 44 lbs chain three sets for 16/8, 12/8, 13/7

Kroc rows 100 lbs three sets for 14/14, 12/12, 10/10 - not sure I can call them Kroc rows at those reps.

176 lbs suitcase carries three sets for 15 sec left/12 sec right pretty much each set

30 light band pull aparts

244

[quote]FlatsFarmer wrote:
It looks like you’ve really figured out how to make those box squats work for you.

How do you like using the foam pad? Does it have a dramatic effect on the stretch reflex, like running on sand? You mentioned feeling your back working hard. [/quote]

Time will tell if they do what I want - but yes, so far it feels like they’re bang on.

The foam pad is awesome. It lets me know when my butt is close to the box so I slow right down and have a super controlled landing. That said, with the box squats I focus more than anything on the descent, staying super super tight and controlled. Then I sit on the box just like I would a chair for a second and come up as fast as I can.

Coming up I feel like every single part of my back is working at its absolute maximum capacity, probably mostly due to a combination of being really upright and using an SSB. The cool thing is today when SSB squatting I noticed my back doing the same thing, which previously I hadn’t. I’m guessing that at the very least the box squats are making my back better at keeping me in position.

245

Still going up on the scale, close to 220 yesterday.

One thing I’m sure of is that currently I will make an effort to up my protein intake to well over 200 g per day just to make sure I recover properly during my current training block.

My master plan is eating around one 375 g jar of peanut butter every day, or at least half a one each day. That’s between 55 and 110 grams per day. It should do the trick.

I’ll deal with the cut/not to cut issue closer to March. Either I’ll be close enough to 220 to make it relatively easy with a 24 hour weigh or I’ll be close enough to 242 that I’ll just set the highest total possible and leave nationals for next year and compete in the winter Classic three weeks after nats instead.

246

Today’s training:

2x5 418 lbs squat at 8-9 RPE
1x7 418 lbs squat at 9 RPE - very pleased with this.

3x12 440 lbs leg press

1x5 220 lbs bench press at 8-9 RPE - could very definitely have done two more sets but I was running out of time and the squats had taken it out of me. That, and I’ve got heavy bench tomorrow.

Just a note, I need to keep a very, VERY close eye on my bench right now. My setup and technique is pretty stable and decent enough for the moment, but whether I will benefit from continuing my exclusively competition bench at high volume is something I need to assess.

18 GHR, 6 weighted dips with 44 lbs chain - lost it on dips.

Alternating EZ bar curls with 44 lbs/pull aparts three sets for 12/21, 10/21 and 10/20

Should have done some abs but I simply didn’t have time.

Looking forward to heavy bench tomorrow.

247

Since I’m working the next three days I wanted to get a full day with my other half and the munchkin. Also, to be honest, I noticed my bench has felt just the slightest bit off in terms of fatigue. The strength is there but it’s harder to display, if that makes sense.

Anyway, an extra day off won’t hurt.

Ended up doing what was basically a single kettlebell workout except the weight was munchkin sitting in a laundry hamper. Also pushups with him on my back.

EDIT: got given a Reactive Slingshot so had to try it. Worked up to 6x220 lbs without and then 6x220 lbs with. Wondered why I found them a trifle harder and then remembered the 14 pushups with 33 lbs of three year old sitting on me. Also didn’t help I wore the Slingshot too high on my arms so it didn’t give as much pop.

248

As per usual after missing a scheduled training session I am chafing at the bit to train.

Particularly, hitting that heavy bench. Which is on Tuesday, after heavy deadlifts on Monday.

249

Not the best three days off I’ve had what with work and a bunch of other stuff messing with my head a bit. But, life happens, so time to train. Physically I’m rested, at least.

Today’s training:

1x5 473 lbs deadlift at 9-10 RPE - had to get in my head to do this. Worked, though.

2x5 473 lbs deadlift with straps at 9-10 RPE - so far during this volume micro I’m learning a lot about straining in the DL. Probably a good thing. Tiny hitch into lockout on the fifth rep of the second set but I’ll live. Bar drifted and I had to pull it in.

Reverse hyper with 396 lbs three sets for 33, 22, 21

On go the elbow sleeves and time for bench. Yes, I now have elbow sleeves (well, small knee sleeves that I use for my elbows). This time of year often sees me increase the amount of kit I’ve got. They’re by Loaded Lifting, and Aussie company based in Perth somewhere. On initial inspection they seem pretty good quality. Maybe not quite as good as my Eleiko knee sleeves, but close.

1x5 220 lbs bench press around 8 RPE - still at that chipping away stage with bench it seems, but ‘heavy’ no longer equates to loss of nerve under the bar so that’ds a pretty big plus I guess.

Since I’ve got heavy bench tomorrow, time for the Reactive Slingshot for sets two and three. Also I want to play with it.

1x7, 1x8 220 lbs Reactive Slingshot bench press around 7 RPE both sets - if I wear it PROPERLY it’s awesome, doesn’t pull me out of my groove the way the standard Slingshot does.

Third set

Started getting a headache from the blood pressure building up in my face from DL and then bench.

Alternating DB incline press/chest supported rows three sets at 65 lbs per arm for 10/10, 10/10 and 10/10

These did NOT help with the headache.

No way I wanted to do suitcase holds feeling like my head was going to explode or I puke so tried the ab wheel.

This gets embarrassing.

Ab wheel, three sets for 5, 10 and 10

29 band pull aparts

250

Today’s training:

2x2 264 lbs bench press at 9 or so RPE

First set

1x7 264 lbs Reactive Slingshot bench press at 10 RPE - went for an eighth but missed just short of lock out

Worked up to 6x352 lbs SSB below parallel box squat at 8-9 RPE and I actually gassed out rather than ran out of reps - I think I’ll use this instead of the high narrow because the feeling was similar and I think it’ll transfer to my squat too.

That’s it. Yesterday was a good session and I hit the bench I wanted to hit.

Time for time at home.

251

Gym closed today so spending the day at home with family.

Started tracking overall calories for funsies as of Monday. Turns out my intake has been well over 3500 cal per day, sometimes well over 4000 cal. Protein intake almost always over 200 g, more like 250+ g.

Also, it appears that my ‘high’ carb days aren’t so much higher than my low carb days (a bit over 100 g on low days but not much over 200 g on high days).

Looking forward to heavy squats tomorrow.

252

Ended up at my mum’s house with the family and since she’s got a bar, tack and plates in her garage…

Decided to try some floor presses. Never done these before.

Worked up to 5x220 lbs, 6 RPE or lower - felt pretty easy
5x231 lbs, maybe 7-8 RPE
5x242 lbs, 9-10 RPE
9x220 lbs, 9-10 RPE

All reps with a pause so pressing from a dead stop.

2x15 220 lbs barbell rows

1x25 11 lbs rear felt flyes as I didn’t have a band for pull aparts

I rather like floor presses. The groove feels very, very similar to normal bench. The bar path is also not so much shorter, but somehow I can handle more weight and reps with the floor press. It’s also interesting how once my upper arms are on the floor it isn’t too easy to stop the bar wobbling.

I think I may very well include them to replace either dips or DB incline presses.

253

My 5x231 lbs set

254

Not exactly keen to go train, but wanting to get it done so I can move on. Family being at home does that. Also a bit tired in the back, probably from Tue rows yesterday.

Today’s training:

Squat 5x440 lbs around 9 RPE - slated to do two sets and a plus set but I was struggling to keep my upper back tight and had to fight to stop the bar moving. So, decided to leave squats at that. Still good by my standards.

21x440 lbs leg press

Worked up to 5x187 lbs incline press around 9 RPE - all the decent benches were occupied and I wasn’t about to wait around for them to free up. These felt pretty good.

On reflection I might replace dips and DB incline with floor press and incline press. I figure a change of pressing assistance after 12 or so weeks isn’t a bad idea. I might start using barbell rows instead of chest supported too, but I’ll have to think about that a bit more.

Worked up to 18/18 100 lbs Kroc rows

31 band pull aparts

255

Got up early so I could be done early. Luckily I had a decent sleep. However, end result was getting to the gym much sooner after breakfast than usual. Let’s just say the guy walking past me while I warmed up was unlucky.

Today’s training:

Worked up to 5x495 lbs deadlift around 9-10 RPE - reckon I maybe hitched the last two, but it felt more like it stalled mid thigh and I had to drive my hips through. Grip started going on the fifth rep.

Reverse hyper at 396 lbs for 36

1x5 220 lbs bench press
1x13 220 lbs Reactive Slingshot bench press

3x10 65 lbs/arm chest supported rows

13 ab roll outs

35 light band pull aparts

256

Got to the gym a bit later than I’d initially planned but none the worse for it. Scored a new pair of wraps, Harris True Cast. I swapped my Inzer Iron Zs with Justin for these. They’re super stiff, stiffer even than my red Slingshot wraps.

Today’s training

Bench press 2x1 275 lbs at around 8-9 and 9 RPE respectively - first went up like 220 lbs or less, second time around went for a second but lost tightness so I lost it. Should’ve gone for more on the first set. Still pleased though.

Reactive Slingshot bench 7x275 lbs

Worked up to 4x352 lbs SSB box squat beltless - these are my absolute nemesis so I’ll be using them for my DE work against chains next microcycle. It isn’t so much the weight, which isn’t much really, but how hard they make me work coming up.

Worked up to 18x220 lbs barbell rows, hook grip. Felt good.

20 ab rollouts

31 band pull aparts

That’s microcycle one done. Moving on to number two, speed and strength. Squats will be wrapped. Looking forward to trying out my new wraps. Heavy days drop down to triples, first block using the same loads so effectively a slight deload.

257

Final tweaks for microcycle two complete, and I mean tweaks. Nothing major.

  • dropped the multiple abs sets each day in favour of a single AMRAP set. I’m going with ab wheel rollouts because they feel like they hit more than the other stuff I tried.

  • shifted the individual blocks a bit so I start with heavy squats when they’re in the block and do heavy bench the next say instead if vice versa. Bench might still be my weakest lift but I want to squat heavy when I’m fresh.

Block one
Day one
Heavy squat, practice bench, assistance
Day two
Heavy bench, speed DL, assistance

Block two
Day one
Heavy DL, speed bench, minimal assistance
Speed squat, practice bench, assistance

Good thing I came on here to post this. Made me look at my program again and realise I’d put heavy DL on day two.

Yes, I know. Normally speed work should be done on its own or at least first. Ideally I’d do that, but this way round just fits better for me. I did initially have it set out differently when I did heavy bench and DL on the same day but that famously didn’t work so I had to swap a few things around and this was the best I could come up with.

258

Glad to be back in normal mode. Other half is back at work do no push to finish early and go home.

Today’s training:

Wrapped squat 3x3 at 440 lbs for 7-8, 8-9 and 7-8 RPE - used the Harris True Cast wraps I swapped my Inzers for. They’re awesome. I get as much from five revolutions in them as eight in my Slingshots. They’re easier to wrap because I simply can’t crank them but they still have great pop. They’re so stiff it isn’t funny.

Third set

Bench press 2x5 225 lbs 8 and 8-9 RPE
Reactive bench 1x8 225 lbs around 7-8 RPE

Alternating GHR/incline press at 154 lbs three sets for 14/10, 13/10 and 12/10

Alternating chest supported rows/EZ bar curls at 65/44 lbs three sets for 12/10, 10/10 and 10/10 - biceps tight as fuck by the end of this

15 ab wheel roll outs

31 light band pull aparts

This was one long session. Good session, too.

259

Today’s training:

4x3 264 lbs bench press for 8-9, 9, 9 and 9-10 RPE - really pleased, all felt very stable and I was able to deal with little errors like early flare.

1x2 308 lbs Reactive Slingshot bench press at 10 RPE - first time I’ve had over 300 lbs in my hands let alone locked out. I don’t think I’m too far off hitting this without assistance.

8x2 308 lbs + 88 lbs chain sumo deadlift - all 6+ RPE and done over about six minutes. Felt pretty good.

Reverse hyper three sets at 440 lbs for 30, 22 and 24

Kroc rows at 100 lbs three sets for 15/15, 13/13 and 11/11

Ab wheel roll outs 15 reps

32 light band pull aparts

260

Wasn’t exactly ecstatic going in today, but I have no idea why. Definitely took longer than usual to get in even a semi decent groove for deadlifts.

Today’s training:

2x3 495 lbs deadlift at 8-9 and 9 RPE - filmed side as well as 45 degrees and blow me down with a feather of side on my pull doesn’t seem to look so good. I freaked out, actually.

Side on, first set

Normal view, first set

I’m trying to figure out whether o need to be worried. Although it took me a while to get into the groove, the sets felt fine. Normal view looks much the same as usual. No bar drift I could feel which usually is a symptom of rounding. No discomfort anywhere on my back. I did feel my lower and middle back working hard on the third rep of the second set, but not in a bad way.

Decided to try the same weight sumo, which is my sumo PR I think. Or even 10 lbs over it. I forget, it’s been that long since I pulled sumo heavy.

Got 495 lbs for a single and then tried again and got an double. Whatever else is going on with my DL, I’ve gotten stronger at sumo.

Reverse hyper at 440 lbs there sets for 32, 30 and 24

Bench press vs chains with 176 lbs on the bar and around 44 lbs chains at the top 8x2 all 6-7 RPE in about eight minutes

Alternating ab wheel roll outs/light band pull aparts three sets for 17/26, 12/23 and 12/22