MarkKO's Training Log

Training Training Logs
261

Having calmed down from my freak-out I was feeling good going in today. I’m going to keep pulling as I have been, but keeping an eye on my back as I go.

Today’s training:

8x2 264 lbs SSB box squats vs around 88 lbs chains all around 6-7 RPE in wight minutes. Very cramped lower back.

3x12 528 lbs leg press

3x5 225 lbs bench press for 8, 7-8 and 8 RPE - first set touched a fraction too high buy second and third sets felt really nice

Alternating 220 lbs floor press/BB rows three sets for 5/10, 5/10 and 5/12 - planned on 10-12 for the floor press too but that simple wasn’t happening.

Couldn’t find the ab wheel so did a 88 lbs plank for about 40 seconds

34 band pull aparts

262

Feeling pretty good to go in today. A bit tired, and the last couple of days were rough at work but that’s just life for you.

Today’s training:

0x473 lbs wrapped squat. No idea what happened but I got stapled. Warm ups felt fine.

2x3 473 lbs wrapped squat at 8-9 and 8 RPE - felt great. All I changed was to bring my hands in a couple of inches and not lean forward as much. Looking forward to the 3x3 at 495 lbs next week.

2x5 225 lbs bench press at around 7-8 RPE
1x8 225 lbs RS bench around 7-8 RPE

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

Alternating EZ bar curls at 44 lbs/chest supported rows at 65 lbs/arm three sets for 10/10, 101/0 and 10/10

Couldn’t be bothered to find the ab wheel so did 35-45 seconds of plank with 44 lbs on my butt

36 light band pull aparts

1 Like
263

Today’s training:

3x2 275 lbs bench press at 9, 10 and 9-10 RPE
1x1 275 lbs bench press because I had am inexperienced spotter who thought struggling meant take it

First set

Decided to try for 308 lbs unassisted. Got to half way. Still happy enough, I think I’ll be fine for qualifiers

3x308 lbs bench press with Reactive Slingshot

8x2 341 lbs sumo DL vs 88 lbs chain in about seven minutes all 6-7 RPE

440 lbs reverse hyper three sets for 31, 27 and 36

100 lbs Kroc rows three sets for 15, 13 and 10 per arm

15 ab roll outs

31 light band pull aparts

264

It looks like there’s a very good chance my work schedule is going to change fairly significantly in a couple of weeks. If all goes according to plan I’ll be working Monday to Thursday nights from 1800 to 0400. Nights aren’t ideal, but believe you me when I say that this is the best possible scenario at the moment.

Anyway, I figure I’ll train Monday, Tuesday, Thursday and Friday. Exactly when I’m not sure, but having three normal nights will let me get at least three decent sleeps. My nutrition is broadly OK, so I doubt I’ll have performance or recovery issues.

Thing is, this gave me the opportunity to move away from my current three or so hour sessions. Which, I must be honest, have started to drag. Long story short, I found how to rearrange my current program to fit the new schedule well and give me shorter sessions. Since at least twice a week I’ll be training on little sleep, the faster I can do what I need to do the better.

But, having four days a week to train finally makes it possible to look at some programs without having to reconfigure them to fit my schedule. One that I’d been eyeing for a while was Cube. I knew the basic structure, which to appealed to me but I didn’t know exactly how it was meant to be done.

I got the Cube book, and read it. I read the program parts a couple of times, in fact. Likewise the assistance work guidelines. It’s a good program. To my surprise, what I’m currently doing is similar enough to make switching pointless. I also suspect despite Brandon Lilly’s intention of simplifying things, it really is just Westside adapted for raw lifters. There are some differences, but not too many when you look at the bare bones of it.

The problem for me with Cube is that while it isn’t super complicated, it is just about as complicated as my current program which is what I want to get away from. At least with my own program I know exactly how it works - no messing around trying to figure out Lilly’s thinking behind the setup.

So I got the 531 book. Holy fuck it is good. I’ve set out my training from after qualifiers to the next meet. I think it is going to save me time in the gym, cut the excess crap that I’ve accumulated and just make me better.

I’ve got six weeks till meet day. I’ll see out my program, because it has served me well.

But goddamn I’m impatient to start 531.

265

Today’s training:

Worked up to 2x528 lbs deadlift. Went for a triple but lost the third at my knees. Still a rep PR. My deadlift isn’t feeling so crash hot these days though.

4x440 lbs deadlift, heart wasn’t in it.

Tried tucking my chin and bending the bar. Seems to work but when I strain I forget to keep my chin tucked.

Decided to do some pressing, on a whim.

Worked up to 5x154 lbs and 3x165 lbs - 7-8 and 8-9 RPE respectively. Massively, massively pleased. Last time I pressed was a while back, and I haven’t done any regular pressing for over six months. My best ever until today was 159 lbs for a single with belt.

30 band pull aparts

53 lbs kb swings 30, 35 and 35 with short breaks - not the bullet and decided I need some conditioning. This seems good enough to start with once or twice a week.

30 band pull aparts

Had great fun despite a less than great start.

I think I’m going to start using the Triumvirate assistance approach from now on, but keep my main lofts as is until I finish the cycle. I was in and out a ton quicker today and felt like I got more useful work done than I have in a while.

1 Like
266

Since reading the 531 book and having that much fun yesterday I decided to cull a bunch of my assistance work (covered that yesterday) and follow the guidelines of:

Go in
Kick arse
Leave

To that end, today’s training:

SSB box squat 8x2 330 lbs in about nine minutes - 7-8 RPE for sets one to four, 8-9 RPE for sets five to eight.

Squat press (some bastard had the leg press) 3x12 at 484 lbs - well, it kind of worked my quads

Bench press 5x225 lbs and 7x225 lbs at 8 and 9 RPE respectively

Barbell rows 3x12 at 220 lbs

30 light band pull aparts - right shoulder has been a bit funny about these since I tried that 308 lbs bench.

267

Yesterday’s deadlift. Funny wobble locking out the first rep, possibly my stance was a tiny bit off but I’m mostly putting it down to a bump in the platform.

1 Like
268

Yesterday press triple at 165 lbs

I’m excited to see how my press grows doing 531. I know it’s a move away from my high frequency benching which has served me so well but I’ve felt my shoulders slowly starting to get a bit weary of all the benching. I’ve set things up so I bench twice a week, so that should keep things as they should be.

269

I was genuinely excited to go in today. My right shoulder had stopped hurting, which was a relief. A little nervous too, because squats were set at 10 lbs heavier than my previous single PR from mid 2015.

Today’s training:

Worked up to 2x495 lbs wrapped squat around 9-10 RPE. I probably could have ground out a third but preferred to leave it at a clean double.

Given that I was scheduled to hit three triples at 495 lbs but cut my first set short I decided to play it safe. No sense in ego lifting.

Hit 7x440 lbs in wraps instead.

I seek to have done something to my lower abs just above the groin. I think it was something to do with how tight my belt was until I loosened it last week. Nothing major but I need to be aware of it.

Three sets of GHR while tidying up the mono for 12, 10 and 11 doing them as Wendler prescribes starting with a back extension.

Barbell incline press three sets at 154 lbs for 10, 10 and 10

20 hanging legs raises without slings, because I couldn’t be bothered to find the ab wheel.

38 light band pull aparts. Right front delt area still not overjoyed with these but pinching my shoulderblades together helped a fair bit.

1 Like
270

Feeling pretty tired going in, more than I expteced to be honest. Early start though, which probably had something to do with it.

Today’s training:

Worked up to 1x286 lbs bench press at around 9-10 RPE - scheduled to do fourn singles and then a Slingshot set but I was finding it hard to keep my head in the game so I stopped at the one single. I’m happy enough as this was without lift out and with a decent pause. First time I’ve hit this in training, second time overall.

I didn’t want to jack in bench completely so went down to 253 lbs and hit a rep PR of 5 and go greedy and failed a sixth halfway.

Still, decent amount for feeling well below par.

3x12 100 lbs dumbbell rows

No sumo DL despite it being my day for it. Not a day for any kind of pulling off the floor.

Four approximately 25 m prowler ‘sprints’ with 88 lbs worth of plates. Had to do the last one in four parts and it wasn’t exactly a sprint. Took breaks just enough to stop my heart hammering and make sure I didn’t hurl. Target for next time is six.

32 light band pull aparts, keeping my scapulae well retracted which made my right shoulder much happier.

I could sum up today as: I went in, hit the weight I wanted for bench, did some hard work and left. It’ll do for today.

1 Like
271

Had food poisoning on Monday, felt better Tuesday but still not entirely happy in the gut with normal food. White bread, jam and Humapro made up the majority of my good. By today I’m about back to normal but I fill up easier than usual.

Today’s training:

No way I was putting on any kind of belt today but I did want to deadlift.

Worked up to a 506 lbs beltless single at 9 RPE

Press 4x5 115 lbs all 7+ RPE
Press 15x115 lbs around 8-9 RPE

Conditioning: snakebite with push ups and 53 lbs kb swings 15/1 in 20:30 minutes (total 120 of each unless I miscounted)

Three sets light band pull aparts 23, 22, 23

272

Kind of tired from yesterday but my right shoulder’s feeling a bunch better.

Today’s training:

8x2 352 lbs SSB box squats in about nine minutes all around 8 RPE. Used my Matflexes because my Chucks are losing grip but they’re not as nice to squat in so I need to get some Chucks and use them only for training.

3x12 484 lbs leg press

3x5 225 lbs bench press at 8, 8-9 and 9 RPE. I’m getting better at keeping my shoulders locked in position which is helping a ton when it gets heavy or I’m tired.

3x12 220 lbs barbell rows

15 hanging leg raises

30 light band pull aparts

273

Feeling pretty tired for some reason. I slept well, so it might be mental. I’m in the process of looking for a new job because I need to get out of security and that’s taking a fair bit of focus. Plus I know as of next week I’m back on nights, and how that’s going to affect my other half is playing on my mind - but, I get every weekend off that way, so that’ll be good. Anyway, life happens and I wasn’t feeling super-duper fantastic but still keen for training.

Today’s training:

worked up to 2x495 lbs wrapped squat around 9-10 RPE - stayed at two, didn’t want to push a third. I probably could have but my head kept telling me to dump the bar from the get go so I wasn’t going to be an idiot

5x440 lbs wrapped squat around 7 RPE - by now my head really wasn’t in it, because had I nutted up I’d probably have gotten eight. Hey ho.

On the plus side, my squats looked better, and I was tighter.

While I cleaned up my plates, wraps, etc:

3x12 prisoner GHR (I do all these starting like a back extension I read 531 and that seems to be how Jim Wendler prescribes them)

3x10 154 lbs barbell incline press

16/side 100 lbs side bends using a plate - these were cool. I’m taking the approach to ab training that as long as I do something that isn’t completely stupid I’ll be ok

35 light band pull aparts

All in all, given how distracted and mentally off I was a good session. Next week is 506 lbs, which I debated going for today simply to avoid doing reps. Next week I’ll get it for one, and try for a double.

274

I should probably have taken yesterday’s tiredness a bunch more seriously. Didn’t want to get out of bed this morning - which is pretty rare for me on a non-work day.

Today’s training:

meant to hit 4x3 275 lbs bench press. Worked up to the first set and got a single, pinned by the second. Got up and went home.

Sometimes I figure it is best to just walk away. My biceps were hurting after the last set for no good reason, and everything just felt off. Setting up felt weird, like things just weren’t working properly.

Did nothing for a few hours and then decided to try some conditioning, but that was a no-go as well.

On the plus side, I’ve learned enough now not to push it.

Not sure what’s going on, but I’ll train Friday and that’ll be it for the week. Normally that’d be deadlifts, but I think I’ll leave that and just reattempt what I was going to do today.

1 Like
275

Whilst I’m no expert it sounds to me like you could do with a deload.

276

Something like that. I’m keeping an eye on things and reducing volume in a couple of places.

277

Very determined heading in today after Tuesday’s shit.

Today’s training:

Worked up to 3x275 lbs bench press definitely 10 RPE - left foot slid while I fought for the third but that’s about it. I don’t think I’ve ever fought for a rep as hard as that third one. I’m starting to feel the benefits from barbell incline presses too: there a definite sticking point in my heavy bench now and it’s exactly where the inclines make me work.

5x242 lbs bench press 8-9 RPE

220 lbs barbell rows five sets for 12, 12, 10, 12, 12 - the 10 was double overhand instead of hook grip.

440 lbs reverse hyper 3x30

50 landmine thrusters with a 44 lbs plate in about five minutes. Initially the plan was 100 with three 44 lbs plates. Bad idea. These will be repeated.

43 light band pull aparts

278

Your bench has certainly improved a lot since I first came across your training log! Keep up the good work, 315 is right about the corner.

279

@Benanything thanks, but I’m being patient. I’m looking at 302 lbs before I look beyond.

280

Starting night work this week: Monday to Thursday 1800-0400. Training Monday, Tuesday, Thursday and Friday. It’s going to be interesting, because I’ve been spoiled until now in terms of how long I train. I think it’ll do me good having to be more efficient.

Today’s training:

Worked up to 2x506 lbs wrapped squat at 9-10 RPE, then hit 7x440 lbs wrapped at 9 RPE. I gassed out on that last set, couldn’t get the air to stay tight for an eighth.

I’m pleased, because I’ve finally broken 500 lbs and my squat is feeling pretty good.

While cleaning up the mono

3x10 154 lbs barbell incline press
3 sets GHR for 12, 13, 12

20 hanging leg raises

36 light band pull aparts

1 Like