That has to be your shortest post ever. My update this morning would have read, woke up at 6:15 feeling like a 90 year old…!!
Good to hear you are looking good.
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I love these.
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I am a fan of both, though I feel like sub-maximal can be grouped into two very different categories. There’s aggressive sub-maximal work that’s for strength work, and then there’s less aggressive sub-maximal work that is for power production/skill development work.
Think of something like Train Stupid, RSR, or smolov for the former, basically horribly soul crushing, demotivating work that yields ridiculous strength results, then stuff like Sheiko’s or Hepburn’s stuff for the latter in which you just build up a lot of high quality volume.
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I don’t get how Mark keeps up with all of the replies. There’s like 30 new replies every single time I stop by in this log.
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He is a very popular guy !!
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I’m often on here, so the posts don’t build up too much. There are many ways in which being a creature of habit can be quite helpful.
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I have yet to figure out why, but I’m not complaining.
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you have pretty handwriting
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Woke at 193.4 lbs looking prett damn good. No idea where that drop came from. Wasn’t particularly starving yesterday. I could have eaten more at dinner, but that’s pretty standard for me.
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Thanks. I always thought it was kind of crabby. I’ve developed the habit over the years of doing a lot of writing in capitals for some reason. It’s easier to read.
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Woke at 195.1 lbs, looking pretty good. Must have been dehydrated AF yesterday. Took some measurements too, albeit a week late. Still should give me an idea of what’s what.
Chest at nipples 109 cm
Shoulders at armpits 126 cm
Waist at navel 94 cm
Upper arm left and right 33 cm
Thigh at thickest post left and right 62 cm
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I love that you used cm for your measurements! Even though I’m an American and we’re idiots and don’t use the metric system, I measure in cms because I think it makes it easier to track subtle changes.
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Today’s training
Shoulder raise tri-set 15 lbs for a bunch until my shoulders pumped up
Smith machine high incline press, bench at pin 12
10x’bar’
8x88 lbs
5x10x143 lbs in a shade over 10 minutes under 6, 6, 7, 8 and 9-10 RPE
Up to 154 lbs next week
Pull-up ladder supersetted with DB lateral raises
Pull-ups 1-3 wide overhand with 22 lbs, 4-5 wide neutral with 11 lbs, 5-1 bodyweight only 5xwide neutral, 4xclose neutral, 3xwide neutral, 2xwide overhand, 1xwide overhand
Rear delt machine supersetted with rope lat pulldowns
Delts 3x15 at pin 4, elbows on handles
Pulldowns 3x12x110 lbs - these were hard today
Dead stop hammer curls off thighs 3 sets to failure at 20 lbs
Stretchy/mobility work
All up took an hour and 20 minutes, including helping out a friend
Apparently judging at the meet was terrible, so definitely didn’t miss anything. Burley is becoming VERY unpopular due to poor and often biased judging. Fewer and fewer non-Burley lifters are competing there. I think I may well pick a Sydney meet for mid next year.
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Carb feed with dinner. I pretty much knew this was happening after my post training meal because I was still hungry
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Woke at 196.5 lbs. Looking decent and definitely fuller. Little bit of bloating but that’s expected.
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Early morning time PR: got up at 0245 and was out by 0400
Drink bottle broke when I opened my boot, so ended up swinging through the servo to grab a large Gatorade-a-like as a better than nothing substitute
Today’s training
90 degree back raise to GHR for a bunch until lower back and hams pumped up a bit
10 cm block pulls, stiff bar, straps
10x132 lbs
8x242 lbs
6x330 lbs
3x8x418 lbs, 6-7, 7 and 8-9 RPE in under 15 minutes
Up to 440 lbs next week
SSB squats, beltless
5xbar
5x154 lbs/plate
5x242 lbs/two plates
350 set at 264 lbs 20, 15, 15 in just under 15 minutes
On consideration I’ll move up to 286 lbs next week. It was harder than last week, but not to the extent that I need to stay at 264 lbs. Ideally I’ll end up using three plates.
Band side bends supersetted with 45 degree back raises
Bends 3x25, double choked bands
Raises 3x25, bands double choked at both pins
Mobility/stretching for a bit
In and out in just over an hour and a half including trip to servo
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Woke at 195.1 lbs, looking pretty good. I may have a slight cold, but slight is the word.
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Today’s training
DB flyes 25 lbs for a bunch until my chest pumped up - felt worlds better than last week
DB bench press
10x20 lbs
10x40 lbs
8x60 lbs
10x80 lbs, 7 RPE
2x8x80 lbs, 8-9 and 10 RPE
7x80 lbs, 10 RPE, failed on eight on the left arm
8x80 lbs, 10 RPE
Working sets took me just under 15 minutes. Surprised by how weak I am with these, although I got an amazing pec pump. Possibly I need to rest just a tiny bit more.
Weighted dips supersetted with strict BB rows
Dips with 44 lbs 9, 9 rest/pause (7, 2), 8 rest/pause (5, 2, 1), failed nine
Rows 10xbar, 10x132 lbs, 3x10x198 lbs - these felt good, but I’ll stick with 198 lbs for a while
This also took around 15 minutes
DB pec flyes supersetted with T-bar rows
Flyes 3x15x25 lbs - I either need to add reps of weight. I’ll try 30 lbs next week and hope it goes well
Rows 3x15x100 lbs - I’ll stay with 100 lbs for the moment too
PJR pullovers 3 sets to failure with 60 lbs
I can’t remember when my triceps and upper pecs were this pumped. This took 55 minutes
Spent around 5 or 10 minutes doing some mobility stuff
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Carb feed with dinner in anticipation of tomorrow. I wasn’t starving, but it makes more sense to me to pump up my glycogen before a lower body training day. I’ll leave refeeds out until next week from now. More than two a week is more than I’m willing to do right now.
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I may have missed something here, but are you running 531 on some different lifts these days?