MarkKO's Training Log

Training Training Logs
3226

Today’s training

Lazy lifter plus shoulders

Bench press

TM is 231 lbs

Work up from bar in 22 lbs x3-5 to 60% supersetting with strict BB rows to save time - loaded the rows a little similar to bench, but less precisely

All work sets supersetted with 8x176 lbs strict BB rows

3x159 lbs, under 6 RPE
3x187 lbs, under 6 RPE
1x208 lbs, under 6 RPE
4x231 lbs, 10 RPE - failed the fifth even though at four I’d have marked it a certain 9 RPE. Gave it a good go, too, but fell out of my groove on the descent.

Press supersetted with rope lat pulldowns
Press 8, 7, 8x132 lbs at 8, 8 and 8-9 RPE
Pulldowns 3x12x88 lbs - time to add weight to these shortly I think, and it also clicked that these are very probably at least part of why pull-ups have clicked for me

Bis for elbow health
Alternating hammer curls at 30 lbs, three sets to 9 RPE with short breaks - didn’t count reps. Really good pump

This took a bit under an hour.

6 Likes
3227

Under an hour? That’s gotta be your shortest session ever brother!
Also, been curious for a while, what’s lazy lifter? A warm up/Mobility routine?

1 Like
3228

It’s a warmup @kleinhound

Tip: Do The Lazy Lifter Warm-Up

Yeah, short session. Night shifts are rooting me this time around, which also made me realise I need a week or so backing off a bit hence the shorter sessions.

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3229

Your regular bench and your CGPB has the same training max?

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3230

Yep. For some reason my CGBP and regular bench are pretty much the same.

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3231

Woke at 192.3 lbs, looking pretty much identical to the last few days. Carb timing really seems to have a noticeable and positive effect.

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3232

Feeling like high grade manure. Right tonsil has developed a pebble in it overnight. No wonder nights knocked the stuffing out of me more than usual. Going to go back to bed for a while, which usually fixes things.

Oh, and, next cycle is pretty much going to be a short peak. No sense in pussyfooting around that.

3 Likes
3233

How does that work? When going for a max do you get anymore out of your regular bench? Just really confused… Who knows, it may be more common than I think.

I think around 87.4% of Aussies feel like this at the moment. Mega successful flu season. Crush it with water, veges and that fighting spirit of yours!

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3234

Fuck knows. I’m putting it down to have pretty good leg drive so it’s only once the bar’s really moving that I have to strain. My regular maybe five pounds better at the top end, but for reps there’s hardly any difference.

Yep. I should’ve seen it coming, last few days I was wondering why I was all achy and tired. Put it down to needing to back off the training slightly (not that that was a bad idea). Didn’t click until this morning it was good old flu.

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3235

I knew I was an Aussie, or at least 87.4% :smiley:

And the Wide Grip is the only one you train high end? Generally speaking a closer grip is easier on the shoulders and you might actually be better suited for a Closer Grip Bench, have you considered a change?

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3236

Opinion;
More grips used in trainings means more muscles developed. Muscles are cool.

One grip gets you in a “groove.” Sometimes that groove is your joints wearing away. Using different grips keeps allows you to get less chewed up.

As parts(Tri’s, back, shoulders, chest) get stronger relative to eachother, the “ideal” hand position can change. If you practice a couple grips in training, your hands automatically go to the strongest grip when it’s GO TIME.

6 Likes
3237

Nope, I train both pretty much the same. My regular grip is fairly close anyway: pinkie an inch or so inside the rings

3238

Woke at 194.9 lbs, looking maybe a little softer but that’s about it. No bloating or anything. I tend to hold weight when I’m crook, so maybe it’s that. Feeling a ton better, though, which is a bonus.

3239

I might try widening my grip a bit then.

Oh, that is as close as mine! I think I assumed you would be using a wider grip to bench.

3240

I did, until I got a boo-boo in my bicep/shoulder.

1 Like
3241

Don’t go super crazy wide at first. Just out a little. I don’t want to rewrite your program or anything, but maybe you could try different widths on your Spoto-back off sets.

With a little pause, you’d really feel if a wider grip gave you more stability or power off the chest.

2 Likes
3242

Wisdom. Backoff sets are the bomb for trying new stuff

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3243

Continuing with backing off a little this week before starting to prep-ish next week

Today’s training

Lazy lifter plus shoulders

Beltless squat

TM is 418 lbs

Work up from bar in 22 lbsx3-5 to 60%

3x291 lbs, under 6 RPE
3x335 lbs, under 6 RPE
1x374 lbs, under 6 RPE - around now realised my squat has probably gotten better as this felt fucking fantastic
1x418 lbs, 6-7 RPE - equal beltless PR
1x445 lbs, 8-9 RPE - beltless PR, felt really good. Knees drifted a bit forward, but nonetheless still good I think.

https://www.instagram.com/p/BZAJ_ZIFxuk/

I’m definitely not far off a 500 lbs squat in sleeves. Belt generally gives me around 45-50 lbs as far as I’m aware

Close stance beltless paused squat 3x5x291 lbs, under 6, 6 and 6-7 RPE

Last set

https://www.instagram.com/p/BZALe-Ulygw/

Didn’t fancy oly SGDL so

Conventional DL, beltless
Work up from bar in 44 lbs in doubles to 308 lbs (all double overhand except the 308, which was hook)

Fucked around trying to set up the jump stretch platform but realised it’s made for a DL bar, which I couldn’t find

10x2x308 lbs, all double overhand, nine minutes 50 seconds - focused on speed and technique

1x10x308 lbs, 8 RPE, double overhand

I think my grip is coming along OK.

Decided to try whatever the hell these are called. Didn’t think I’d manage one, let alone four

https://www.instagram.com/p/BZARPQgFyUx/

Then five wide overhand grip pull-ups
Some STBs with dead hang

Today was good, took about an hour and a half.

8 Likes
3244

Looking over next cycle starting next week I’m happy with everything, but I’ll ditch the shirt and bench raw. Equipped bench feels different enough to raw compared to squat and DL I need to have more time before a meet to figure out how to implement it. I will keep the 3-5x1 joker sets though as I think that’ll help bring what bench limit strength I have to bear.

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3245

For my own reference as much as anything

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