Woke at 191.4 lbs, looking decent. Back is almost back to normal.
1 Like
Perfect smiles on plate 
…
Tacos looks nice, I need to try it by my self once
1 Like
I quite like them, although I prefer the soft tacos to hard.
Quick notes
Post meet cycles through to end 2017
Ditch gear to focus on hypertrophy
DL
Rack or block pull at sticking point, TM follows on as normal
Backoff sets same as main
10-15x2 comp stance squat
Bench
As normal
Backoff sets CGBP
Log press 5x5-8
BB rows, then rope pulldowns
Squat
Narrow stance, will need to figure out TM
Backoff sets narrow stance
10-15x2 conventional DL off floor
Single leg?
Bench two
DB bench, TM probably start at 100 lbs/arm
Backoff sets ditto
BB military press 5x10
Chinups, then DB rows (regular or chest supported)
3 Likes
Those hard tacos aren’t tacos, those are U shaped tostadas. Tacos are all soft
Not going to lie, this made me happy.
3 Likes
Not me. It is so exciting to see @MarkKO’s progression and thoughts with/ about gear. I would really love to try some myself (and I know that it wouldn’t make sense to implement into my training), except for a bench shirt. That looks so weird and I don’t care for bench anyway.
1 Like
The right tools for the right job.
So far, gear appears to have been a very useful addition. Having relatively little time between meets it’s helpful to be able to push reps and handle heavier loads while minimising impact on recovery.
However, I suspect it won’t be anywhere nearly as useful in an off-seasonish stage where I focus on getting bigger. That’s also why I chose lift variations I think will bring up lagging body parts.
3 Likes
Tired AF today - to the point I pretty much slept right through which almost never happens. Big difference now is that I actually like early early morning training as much as any other time now.
Today’s training
Lazy lifter plus shoulders
CGBP, regular bar
TM is 235 lbs
Work up from bar in 22 lbs x3-5 to 60%, 20 pull aparts between sets
3x159 lbs, under 6 RPE
3x187 lbs, under 6 RPE
1x209 lbs, under 6 RPE
4x235 lbs, 9-10 RPE - although it looked way, way better than it felt.
Overall not my best benching. By now lower back was starting to whinge a bit so decided to ditch the backoff sets
DB bench supersetted with pull-up ladders
10x70 lbs, under 6 RPE/1 and 2 pull-ups, overhand wise grip
10x75 lbs, 7 RPE/3 and 4 pull-ups, neutral wide-ish grip
10x80 lbs, 8-9 RPE/ 5 and 1 pull-ups, neutral close-ish grip
10x75 lbs, 8 RPE/2 and 3 pull-ups, overhand wide grip
10x70 lbs, 8 RPE/4 and 5 pull-ups, neutral wide-ish grip
This was awesome, pull-ups felt the best they ever have this week.
Decided to leave heavy DB rows for another week to let my lower back fully recover. Instead
11x80 lbs DB chest supported row - which pretty much fried my upper middle back
Bis/tris superset
Dead stop hammer curls off thighs 3x12x25 lbs - arguably best bicep pump I’ve felt, also really good MMC
PJR pullovers 3x12x55 lbs - should be able to add weight soon enough
Done in under one and a half hours
9 Likes
Good stuff. I go easy on myself too if I feel like I’m going ouit of form or putting unnecessary strain on something. Glad to see I’m not alone in that.
Btw, what is “TM is 235 lbs”? TM?
Oh, I don’t generally stop if I think my technique is going out some - that’s always going to happen above a certain weight or if you’re plain slippy. Ditto strains. I’ll stop if I’m sure not stopping would lead to injury, but that’s about it. This week I’ve given my lower back some leeway because it still isn’t completely back to normal.
TM is training max.
2 Likes
We breed em tough in Oz 
3 Likes
Woke at 190.7 lbs, looking pretty tight. Lower back still stiff on waking, but that should ease up as the day goes on.
2 Likes
check the Training log forum
Sort by number of replies.
MarkKO your number ONE with 3200 replies number two has less than half with 1500 replies.
Your the man to follow 
5 Likes
Holy shit @mortdk that’s kind of cool. Admittedly it’s mostly me just rambling…
1 Like
Lol that just means Mark talk too much !!
3 Likes
Spent the day doing defensive tactics at work aka trying very hard not to get hurt in any joint locking and dampening and not getting concussed doing take-downs - managed this successfully. Then on to knife defence, which is horrible and fun at the same time. Came out of it all with mildly achy triceps, shoulders and wrists, although admittedly the triceps and shoulders are just sore from yesterday.
Today’s training
Lazy lifter plus shoulders
Squat, raw
TM is 418 lbs
Work up from bar in 44 lbs x3-5 to 60% - focus is on sitting back, feels a little odd without a suit or briefs but feels good too. Makes me control my descent much better
3x291 lbs, under 6 RPE, open belt
3x335 lbs, under 6 RPE, 10 mm belt - I busted part of the buckle on my Brahma lever first week of equipped squatted and I can use it OK with the layers of suit and briefs to fill me out but not just with a shirt.
1x374 lbs, under 6 RPE
5x418 lbs, 7-8 RPE - left it there to stop any risk of my lower back taking over. These felt pretty decent
https://www.instagram.com/p/BYfj5snlLid/
Decided I wanted to do a bit more, but didn’t think attempting another five with 418 lbs was a good idea. Decided to try a similar approach to my last conventional DL
445 lbs, cluster set of 3 resting about 40 second seconds between reps, 8-9, 9 and 9-10 RPE - pleased with these
Close stance squat (pretty much my conventional DL stance) 3x8x291 lbs, under 6, 6 and 7 RPE taking very short rests - mite high on sets one and two but excellent quad pump.
Oly SGDL
2x10x242 lbs, 6 and 9 RPE
1x8x242 lbs, 8-9 RPE
Very, very happy how well my back held up to this. Also that squats felt really good. The gear really seems to have helped my technique.
Decided to try something new for single leg
Smith machine lunges, bar on clavicles
3x10x44 lbs each side with short rests - holy god these blew up my lower quads like nothing I’ve ever felt. Keeping them for a while
Abs/shoulders
25 lbs DB lateral raises 12, 10, 10
Decline sit-ups with 22 lbs 3x12
This was a hell of a good session. Was worried I’d neglected my hams/glutes over my quads under about an hour later. Glutes and hams are fried.
5 Likes
Do you carry extendible batons at work?
1 Like
the smith machine is awesome.
@Irishman92 nope. I’m not even sure we need them except in one or two locations, and the extra training and liability would suck. Apparently we might be getting ballistic vests, which would help.
1 Like
Woke at 189 lbs, looking a little flat. Back is better, almost everywhere else is hosting a DOMS party - especially my quads and abs.