MarkKO's Training Log

Training Training Logs
2685

I see very little point in pushing for pushing’s sake. Sure, I could push to my limits on every main lift set but all that would do is impact my recovery. I’d also run the rush of ingraining poor technique, which would be no help whatsoever. Simply doing exercises that target my weak points lets me strengthen them.

With the pump exercises I push much harder, usually close to or beyond failure - because they have far less impact on my recovery.

The only exception really would be DB and BB rows, in that I keep their intensity somewhere between the two ends, because I recover much better from rows than other work. Even then, I don’t push past 9 RPE at most because I want to make sure I actually use the muscles I want to use (especially for BB rows).

It might sound really great to annihilate yourself on every exercise, but I really don’t see how that is going to be optimal or sustainable.

3 Likes
2686

Your theory may be like me after a salty meal: it certainly holds some water.

6 Likes
2687

:joy: and the dad joke of the week goes to…!

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2688

I like a good dad joke.

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2689

BF% tests are so finicky, from person to person running the tests to the slightest fluctuations in water retention having massive effects on the readings.

Keep using your eyes and as long as you like what you see stay the course.

3 Likes
2690

Woke at 184.1 lbs, which is nice. Looking decent too.

1 Like
2691

Yesterday’s training

Lazy lifter plus shoulders

Worked up to 352 lbs, under 6 RPE, 8 revolutions (3, X, 3) - training wraps definitely have less pop than meet ones. After October I’ll need a third pair.

Decided I wanted to get all my lower body assistance done in one superset, so

Bodyweight reverse lunges 3x10/leg - used the contrast method, reps 1-5 three count eccentric, second pause in the bottom, fast up then reps 6-10 normal

with

Back raise to GHR 3x10 - 90 back raise with pause at top straight into GHR

This is definitely going in the toolbox. Offhand I can’t think of something that hits pretty much everything in my lower body in one superset that is so quick to do.

Didn’t do band facepulls working up in squats so

1x100x22 lbs cable facepulls - I prefer bands

Abs/shoulders superset

Cable rope upright rows 2x25x38 lbs
Kneeling cable crunches 2x25x88 lbs - contrast method again, reps 1-10 slow eccentric and pause at the bottom, 11-25 normal - abs pumped AF

Bis/tris giant set

3x15 each of
Seated strict incline curls at 20 lbs, reps 1-5 paused midway, reps 6-15 normal
U-bar pushdowns at 44 lbs, reps 1-5 three count eccentric and concentric and three second hold locked out, reps 6-15 normal

60 second rests

Haven’t felt my triceps like that before. Good on the biceps too.

Decided on a whim to hit a set of lat pull-downs

20x44 lbs feet back, upright body with slow eccentric, pause on chest, full stretch at bottom while trying to flex lats throughout

Straight into

10x88 lbs normal

Fun. Back on Wednesday to work up to penultimate bench warmup, maybe a little pump work and that’s me done till Sunday.

5 Likes
2692

Definitely meet week. Nerves slowly building, along with excitement. This time I’m looking forward to it though. I’m also a bit distracted, with my mind jumping to Friday afternoon when I start water cutting (and refeeding on Saturday). Knowing Jeremy will be wrapping my knees is a big help too.

I’m in such a better place mentally than the lead-up to last meet. Part of that’s the medication, most of it is that I learned a lot about myself in the run-up to getting medicated. Another part of it is that I feel I’ve come a long way in terms of learning about my training.

9 Likes
2693

Woke at 184.6 lbs, looking ‘normal’. Good.

2 Likes
2694

Last training day pre meet. Seem to be coming down with a cold but going through it fast, so I’m not exactly worried.

Today’s training

Lazy lifter plus shoulders

Work up to 1x187 lbs, under 6 RPE - used the comp bench, by the top set I was used to it.

5 pull-ups between sets up to 132 lbs, first four sets overhand med-wide, last set neutral wide. I definitely prefer neutral grip.

Press/row superset
3x10 of each

Single arm DB press, 40 lbs - these are fucking awesome. I don’t like double DB press, but single arm feels on a par with log in terms of how comfortable it is. I’ll use this next cycle at least, maybe next two

DB row at 80 lbs

Bis/tris giant set
2x15 of each with slow (one second or so) eccentric and concentric, 60 second rests - I liked this, good pump

Seated strict incline curl at 20 lbs
Long rope pushdowns at 44 lbs

Then one set of 15 each, but normal tempo

Calves

DC style seated at 88 lbs, managed 12 this time which resulted in a pump deep in my gastroc

Standing ‘jump’ calf raises 4x25x200 lbs, 60 second rests

5 Likes
2695

I do these as well, but with a KB. I really feel them in my lats and abs on the eccentric.

2696

I stay away from kbs except for the occasional swing. I spent so much time using the damn things exclusively I’ve had my fill. Hell, I had matching lipomas on both forearms that eventually led to bruised ulna and radius so painful I thought I’d broken my arm and was like having toothache 24/7 for about two weeks. Don’t even get me started on the sores on my elbows and hips from the rack position…

3 Likes
2697

Good luck with the meet! Look forward to hearing about it.

3 Likes
2698

Cant wait to see the meet vids!!! GO SMASH!!!

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2699

Thanks guys! Going to nix this cold/flu that’s having a crack at me and I’m set. Rested a ton today and I’ll do the same until Sunday. I’ve got three days, and the sauna to drop a few pounds on Friday will take care of any lingering effects so I’m not really worried. Going to see the doc tomorrow just to be safe though.

6 Likes
2700

Good luck with the meet @MarkKO , i know all your hard work will have payed of and youl give them a big amount of competition to rival with. :muscle:

1 Like
2701

Good luck Mark, enjoy it!

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2702

Good luck man, you’ll do awesome!

1 Like
2703

Good luck, @MarkKO!

Would you mind giving me a refresher about your numbers? What were your numbers before you decided to cut down to 181?

Found this from a month ago, so I know your thoughts for this meet. You’re going with your TM as your openers, right?

3 Likes
2704

Best of luck.

1 Like