MarkKO's Training Log

[MarkKO]

Couple of things:

• hit my DL rep target for the cycle/TM, so I think I may as well allow myself a 110% joker set next week, and hit that for a rep PR. That means I’ll hit my TM for a single and then go for a rep PR at 484 lbs - it’s sumo and in briefs, so I’ll go for five and see how that feels, and either leave it there or keep going to six or seven.
• in two minds for bench, because both this and last week video shows I could have gotten another rep on my TM set. I’ll be fresh next week, as I’m benching on Monday so I’ll see where that takes me. If I end up leaving it at six reps, I’ll just do more sets like this week and look to add reps to those (so another six and a five).
• For post DL squats next cycle I’ll keep SSB but go to a narrow stance (that gives me six weeks of narrow stance), but lower the weight to 275 lbs and work for eight to 12. That means I’m pretty much continuing the backoff sets from this cycle, except I’m doing them after DL on a slightly harder bar.
• set my box height today for next cycle’s backoff sets, and below parallel will make it work enough that 70% of TM for five to eight will be plenty, even in briefs.

[MarkKO]

Just leaving this here for when I need it

Solo Shirt Work

My Xmas present to myself this year methinks…

[Destrength]

Going to the dark side, Mark? Also solo shirted bench work sounds sketchy as fuck, and I am not sure how you can bench heavy raw without a good hand off.

[MarkKO]

Meh, a lot of solo work is sketchy AF when you really think about it @Destrength . Unracking heavy isn’t super hard, especially if you let your butt come up while unracking. The more you do it, the better you get at it. Also, remember heavy is relative. Even with shirt I doubt I’d ever be going above 315 lbs for a while. I’m looking at it as an extension of my brief use, assuming they work as I hope. Except, I’m guessing there’s a steeper learning curve with a shirt, although what I’ve seen and read so far seems to indicate the F6 is a very easy shirt.

So, dark side, well, yes and no. Step one is seeing if/how loose single ply gear can drive my raw lifts. I won’t know that until a few cycles are complete with briefs, although early signs are positive. Step two is playing with single ply for a bit - say three to six months - as the main focus to see what happens, which would mean adding in a suit. I’d just get a Super Centurion as I’d know the sizing from the briefs, and I already know there’s significant carryover to DL too so no need to get a dedicated DL suit for a while.

[Destrength]

Huh, it always jacks up my wrists and set up personally. I feel like solo work is pretty safe if you are competent, like squats you can use pins or bumpers, deadlifts you probably deserve it if you somehow get trapped underneath the bar, etc. Bench is dangerous as fuck to solo though, it’s basically the only thing you can do in the gym that can kill you.

Are you planning on competing single ply? Because if you aren’t you may be better served getting a slingshot. The learning curve is much lighter, and it pushes you more into how your raw bench groove is supposed to be, and it is probably more elbow and shoulder friendly. There are also some very aggressive slingshots if you want more carry over like a strong single ply or weak multiply shirt.

[MarkKO]

There is no WAY I’d bench in a shirt outside a power rack. I’m not stupid.

Let me rephrase that. I’m not that stupid.

Single ply competition is definitely on my radar and I’m plain curious too. Hence the squat suit after a bench shirt.

[Destrength]

Truly going over to the dark side.

How are you going to be changing your lifting when you get into powerlifting gear? It might be time to do something like conjugate, or old school block periodization.

[MarkKO]

It’s already moving somewhat in that direction. Training Maximally is a very adaptable system.

For example, I’ve been using bench variations for my backoff sets and devoting a second day to close grip, and this cycle started using a squat bar for CGBP.

Effectively what I’m playing with is gradually introducing main lift variations in the backoff sets as a way to gauge their effectiveness. I started with CGBP for bench, and it didn’t take long for CGBP to get moved to its own day. Now I’m looking for a variation to replace CGBP on my second day.

[MarkKO]

Training straight after night shift (well, home, eat, school drop off first etc). Coffee starting to wear off as I reach the gym, feeling plain fucked when I got there. For once didn’t have any real enthusiasm because I knew tomorrow is more of the no sleep and I wanted to get more than a three hour nap until Friday night.

So today’s training consisted of:

Laziest lifter aka no warmup. At all.

CGBP on squat bar

TM is 220 lbs

5x143 lbs, under 6 RPE
4x231 lbs, 9 RPE - goal was 5-7, well, what can I expect
13x143 lbs, 8-9 RPE

Done with no real rests, just plate loading. Also no Oly shoes, just Chucks, no wrist wraps either. At this time it still hasn’t clicked the squat bar weighs 55 lbs so everything I did was 10 lbs heavier than I thought. So, not so bummed now I know.

10 bodyweight dips, triceps are fried

3x150 lbs DB rows (no straps, a bit ambitious)
15x100 lbs, still no straps

Starting to feel a lot better, but with that more conscious of how fucking tired I am.

Pull-up ladder, varying grips
1, 2, 3, 4, 5, 5, 4, 3, 2, 1 - due disclosure, rep five on the first set was shonky and the second five and four were rest pause BUT I’m still really pleased because a) breaks were super short, around a minute tops and b) elbows didn’t complain. Plus awesome back pump.

Bis/tris giant set, 60 or less second rests
3x10x25 lbs hammer curls
3x10x44 lbs PJR pullovers

All up took maybe 40 minutes.

Actually slept, feeling better.

[hypem74]

Are you getting into geared powerlifting to see if there is a carryover to raw ? (is there any ?)

Or just to try geared powerlifting ? I thought you were trying to qualify for nationals or something like that ? Unless I missed something!

I always enjoy reading your thoughts about your training Mark, keep posting them!

[MarkKO]

@hypem74

Are you getting into geared powerlifting to see if there is a carryover to raw ? (is there any ?

In a word, yes. I’m playing around to see how implementing some gear works. Assuming it works well, I’ll implement more. Then, down the track, I’ll have a run at single ply competition. Probably.

[MarkKO]

Managed to grab a couple of brief, very uncomfortable naps at work. Then ran around a bit doing drop-offs, vet and the like. Somehow got to the gym feeling good though.

Today’s training

Lazy lifter

Squat

TM is 396 lbs

Work up from bar to 60% in 22 lbsx3-5, left out the facepulls today because I was helping someone learn the mono. Ditto any shoulder loosening.

3x275 lbs, under 6 RPE, open belt
3x319 lbs, under 6 RPE
1x357 lbs, under 6 RPE
8x396 lbs, 9 RPE - OK, I’m walking out of the mono from now, it’s just more comfortable. This felt good.

Narrow stance, short breaks, open belt 3x8x275 lbs, under 6, 6-7, 7 RPE - these were harder than last week

50 cm step-ups 2x20/leg without rest - I REALLY like these, I have to actually focus on contracting my quads while putting my weight on my heels.

90 degree back raise to GHR
20, 14, 10

Abs/shoulders superset
Lateral raises 2x20x20 lbs, 1x13x20 lbs
Decline sit-ups 2x20, 1x10

[Irishman92]

@MarkKO

50 cm step-ups 2x20/leg without rest - I REALLY like these, I have to actually focus on contracting my quads while putting my weight on my heels.

Exercises like these make me miss my push/pull/legs split where I had time to do this stuff. I love hi rep bodyweight step ups.

Also… Are you aloud to nap at work ?

[MarkKO]

Here are the week’s highlights

Training Maximally, cycle 4, week 2, 24-30 July 2017

[MarkKO]

@Irishman92 I’m not. That said, on a lot of night shifts I’ve done my work in a couple of hours and I’m just on call so as long as I answer any calls no-one minds what I do.

[MarkKO]

Woke at 188.1 lbs but looking as I’d expect around 185 lbs so that’s a win.

[MarkKO]

Woke at 186.8 lbs, looking much the same. Ate a buttload of veggies yesterday, so that may account for the weight.

200x1 flat footed calf raises yesterday.

[MarkKO]

Swapped my bodyweight calf raises around today:

4x30/leg on the stairs - last set rest/pause

Rested, made the bed

1x120 both feet on the stairs, stretch for a second or two, explode up

Then took some photos

[Irishman92]

Looking solid… Except I can’t see the calves that you so meticulously pumped up before the photo shoot. Haha

[Sturat]

What’s that side of 200 look like? Girly? ;). I kid, looking good.