Glad she is well and y’all are back home.
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Zero. But then, I’m used to spending time upside down after training.
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You’re back just keeps getting better and better. I remember when it was a weak point for you ,but if you keep this up you’re going to be wider then the great wall of china!
Also glad Mrs KO is ok.
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Stay off the pies Mark soon you’ll be as fat as me !!! Only kidding still looking good and some nice consistent gainzzzzzzz
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Woke at 206.1 lbs again. Bloating has gone, maybe a little soft around the obliques/serratus but nothing I’m overly worried about.
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same 
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Today’s training
Some push-ups and pull-ups (22 and seven or eight I think)
Bench press
3xbar
3x88 lbs
8x3x148 lbs, 20 second rests, under 6 through to 7 RPE - breaks should have been 15 seconds, but my 15-1000 is 20 seconds.
Wide grip bench press, index finger outside the ring
2x12x148 lbs - a lot harder than I expected
DB bench
4x15x60 lbs - holy hell, hard AF
Skull crushers
10x66 lbs
3x10x77 lbs
Plate raises
50 reps at 33 lbs in as few sets as possible 20, 10, 20
By now had the biggest pec, tri and upper back pump I can ever remember
Fatman pull-ups, feet on high box
4x8 - felt really good and surprisingly not easy
All up done in an hour and 25 minutes
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This is the one thing that jumps out the most to me about training following Greg’s system compared to what I was doing, or even how 5/3/1 felt: I’m using less weight on EVERYTHING but somehow working much, much harder - especially on my assistance. Also I’m feeling my muscles a ton more during assistance, although that might partly be due to having learned how to.
Either way, every exercise I do feels like it targets exactly what I need targeted. This is opposed to before, where assistance felt like it was targeting something, and most of the time I was just hoping what it was targeting was what I needed to hit. Maybe one out of four exercises I could feel targeting exactly what I needed.
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Sounds like a great workout. Lat pull have been doing this for me lately feeling different sections of back/lat with different hand positions on the bar. Wide, wider, close, reverse close, v bar all hit just a bit different.
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Next up on discovery channel: A powerlifter does a bodybuilding session
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And that session is part of a program written by a dyed in the wool powerlifter…
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Yeah, I know
It’s funny that your current program is closer to traditional bodybuilding programs than most of the Finnish bodybuilders programs are - it’s almost like working the muscle and getting a pump are shameful things here.
But then again, a good off-season powerlifting routine should resemble a good off-season bodybuilding routine a lot
Have you liked it thus far?
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Might be the wrong place, but what exactly does a good off-season BB routine look like? Bodybuilding routines have always somewhat puzzled me compared to strength programs with very definite set/rep/weight goals
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Generally:
A good off-season BB Routine is usually either an upper/lower split or a smart variation of a 3-day split, I’ve also used a 3+2 day split in the past with great success (So chest+back-lower-shoulders+arms-rest-upper-lower-rest)
The bulk of your work would be done in the 6-15 rep range with straight sets, sometimes going over or under the rep range. Personally I’ve always liked the less sets - higher intensity approach more, but that’s a matter or preference.
In reality:
The goal should be to increase the amount of weight that can be used in a controlled fashion for multiple reps. Really, that’s all that matters. A good program ensures that this happens regardless of the trainee, a good trainee ensures that this happens regardless of the program.
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Wow okay, so pretty much exactly like off-season/assistance PL work 
Thank you for taking the time to write such a detailed response!
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Pretty much so
No problem man!
My plan is to gradually hijack this log as Mark is away sleeping and working, timezones are with me in this.
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*Mark then wakes up to #1000 new log posts 
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I fixed that for you, we still need to consider my rate of posting
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Well thats no fun then.
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