I’d definitely recommend it. We went to the Doubletree on Sonaisali. It’s lovely, great staff. Wouldn’t necessarily recommend going off resort much without a guide, though. We were there for a week and went off resort twice: once on a day boat trip which was cool and once into Nadi to get inked. Other than that just stayed at the resort and relaxed.
Not sure about must dos or don’t, TBH. Like I said, I wouldn’t go off resort without a guide. That’s a about it.
I noticed when I went from 2-3 working reps a workout to 3x10 volume stuff it was like I added cardio as far as physique and diet went. (lot hungrier and little leaner)
Can’t say I’ve gotten leaner…
Today’s training, after work
Bunch of one plate belt swuats, GHR and GHR sit-ups
Squat, mono
5xbar
5xplate/143 lbs
5x2 plates/231 lbs
3x3 plates/319 lbs
4x2x368 lbs, first set with open belt at 6 RPE, then readjusted belt because thickness gains, all other sets at under 6 RPE
11x368 lbs, 8-9 RPE - just wanted to get this set over with
https://www.instagram.com/p/BeyvlugBlNr/
Double pause squats, beltless
3x4x286 lbs - fuck these. I’ve never come up so slowly or struggled so hard to stay in position during a pause
https://www.instagram.com/p/BeywAMYhjFh/
BB rows
10x176 lbs
3x10x198 lbs
Upper and middle back would have happily handles two plates, lower back not so much by this point
Forty five degree back raises
5x12 with 44 lbs
Air squats
1x50
All up an hour and a half
Definitely getting some gains, Mark.
You look like you could be bloated, you don’t really look that much ‘fatter’ (you don’t look like you’ve put fat on your arms, face, neck, and legs for example) but like you are holding some food in your stomach and a lot of water under the skin. I’d hold off on adding a lot more body weight or cutting any bodyweight and just taking a probiotic/eating some yogurt (find one without a bunch of bullshit in it) and letting your body get used to your current weight and the amount you are eating.
Just my 2 cents though. I am definitely not one of those diet guru types like Stu.
@Destrength that’s a really good idea, and one I simply hadn’t thought of. Thanks. I’ll give it a go.
Woke at 208 lbs, looking kind of watery. Slept a bunch less because training etc, which is what I’m thinking is behind the added weight. Starting to feel a bit tired (I mean, I’ve been up for six hours and only just remembered to log this), but only three more nights after tonight. I’ll survive.
Kind of pissed at myself for doing a shitty job on my fifth set of squats today, in that I missed the knees out cue COMPLETELY simply because I just wanted to get the set done so they looked shitty; but not too pissed because even tired and careless I knocked out 11 at 368 lbs when I haven’t squatted for reps for over a month.
I’ll make sure to keep an eye on the log to see how it treats you now that I am in like a half way stable condition with life and health so I can do leisure stuff like keep up with my favorite t-nation logs.
More night shifts (three to go) but somehow still feeling human. No dentist appointment for this gifthorse.
Today’s training
Push-ups and pull-ups (18/8, apparently pull-ups get easier when I don’t do them. WTF)
Bench press
Playing with the setup Greg Panora uses. Kind of cool, if I can stop my legs spasming (I can, just need to remember to push my heels down).
5xbar
5x88 lbs
5x132 lbs
3x176 lbs
4x1x209 lbs, all under 6 RPE
5x209 lbs, under 6 RPE
https://www.instagram.com/p/Be1cPQfhE7M/
The five work sets took eight minutes
Close grip Spoto press with three second pause
3x4x170 lbs - really helped get familiar with new setup
DB tricep extensions
12x20 lbs
2x12x25 lbs
Dips
3x10 at bodyweight
DB military press
3x10x50 lbs
10x45 lbs
Done in an hour and a half, helping a buddy out
Nice work man!
Woke at 207.9 lbs, looking a bunch less watery and bloated.
Bit over budget today, mostly carbs. Also not particularly fussed.
OBLIGATORY MARKKO TECHNIQUE ADJUSTMENT DISCUSSION 
Panora style isnt that heels up (and way further back)? So do you just mean push into your heels or get them flat again?
Push into. It isn’t the hugest adjustment TBH. It’s simple, and I think I’ll get a lot tighter and better leg drive. The key seems to be using the heels to drive your chest up and lock your shoulders in. The DL setup will be more of a change for me, I think, although I can see how it works.
More of a note than anything:
Deload every fifth week (train four, deload one), 5x3x50%, no assistance, just foam rolling and stretching.
Woke at 208.6 lbs, looking a little watery. Two nights to go including tonight.
How would you implement this? What’s the rest portion going to be like before the meet? I suppose this could be useful to hit a PR.
So, pretty sure I am jumping to an inaccurate conclusion, is he saying to only deload as part of a peak?
“Overloading” your training by basing it on Ever Increasing “Max Sets” is silly!
If you’re training hard enough to generate results, you’ll be too tired to hit max sets in training. So kill your 2 minute sets, or push for low low rest between your Light sets. Don’t let the weight/reps be the goal. Make working your bodily systems hard the goal.
Then, when systems are improved, and your body is more bad-ass, direct it into a condition specific to PL (peak).
Finally, take a little rest and dominate! Leave Ripplestilkskin in the trash!
