One would hope, to balance the gut they have to carry 
3 Likes
Not bad man. The last photos you posted I must admit just looked fat to me. These look like muck more muscle has been added…
Bout time for some new skivvys
1 Like
I see what you mean. Gut looks around same, Shoulders, back and legs look thicker. Thanks for pointing that out.
Today’s training
Pull-ups and hand release push-ups (8 each, pull-ups not super smooth but this is around 15 hours after last night’s training)
Bench press
5xbar
5xplate
4x4x187 lbs
14x187 lbs
Wide grip bench (pointer finger on rings)
3x8x154 lbs
DB flys
2x15x40 lbs - just too light, but 45s would have been just too heavy
Diamond push-ups
4x10 at bodyweight
DB lateral raises supersetted with DB rear delt flyes
2x10x25/35 lbs
Inverted rows
3x10 at bodyweight
Took an hour and 10 minutes
7 Likes
What’s the purpose in having such short rest periods? What’s the difference between doing this and doing a set of 10 reps (5x2) and/or 22 reps (5x2 + 12)?
I’m not Mark but I can give you a couple of things
First off, having even a small break between sets allows your muscle phospocreatine stores to begin recovering (although the average for this to begin happening is 15 seconds if I recall correctly, but there are individual differences) and by splitting the set up we are not using those stores nearly as much in the first place.
Secondly, this allows you to get more first reps than doing one continuous set would allow for. This is important because it’s sports-spesific for powerlifting.
Thirdly, with shorter sets there is less chance of form breakdown than with sets of longer duration, especially if the weight used is the same.
You can also put more speed into every rep when you only have to perform 1-3 reps instead of 15 in a set.
For some people doing a 5x2 instead of 1x10 could be also mentally easier as you won’t ever be in a situation where you’re already grinding and still have four reps to go.
That’s just some off the top of my head, Mark can probably give you a couple more
2 Likes
Thicker than a fucking snicker my friend. You big beefy bastard
3 Likes
@magick very much this
Blockquote[quote=“danteism, post:5336, topic:208986”]
more first reps than doing one continuous set would allow for. This is important because it’s sports-spesific for powerlifting.
[/quote]
And also this
Blockquote[quote=“danteism, post:5336, topic:208986”]
with shorter sets there is less chance of form breakdown than with sets of longer duration, especially if the weight used is the same
[/quote]
While this also definitely plays a part
Blockquote[quote=“danteism, post:5336, topic:208986”]
You can also put more speed into every rep when you only have to perform 1-3 reps instead of 15 in a set.
[/quote]
The last element which @danteism didn’t mention is that this is a way of straining without the negative impact of using maximal loads. You still strain, you still feel like it weighs a ton, but because you’re tired.
Overall, our goal is to accumulate fatigue, recover and adapt: get stronger. In the long term it is way more sustainable to accumulate fatigue by manipulating things like rest periods and volume compared to constantly increasing load.
4 Likes
Woke at 227.7 lbs, looking way less bloated.
1 Like
Thank you Danteism and MarkKO for answering. I forgot to think about the importance of doing one rep very well for powerlifting purposes.
2 Likes
Woke at 227.5 lbs, absolutely no bloating.
2 Likes
Today’s training
45 degree back raises, GHR sit-ups and jumps
DL, DL bar
3xplate
3x2 plates
2x3 plates
1x4 plates, belt on
3x1x445 lbs
2x445 lbs
Fatigued, so these didn’t feel great but moved well enough
BB rows
Greg specified that they were to be heavy, and I took it to heart as he normally doesn’t specify that
5x264 lbs
5x286 lbs
5x308 lbs
5x330 lbs - ok, maybe not quite rows and more like convulsions
Hook gripped the 308 and 330
https://www.instagram.com/p/BjbFUMEhTc8/?utm_source=ig_share_sheet&igshid=1s20ygj68j8sc
Olympic squat
2x10x231 lbs (well, 10 and 11. I can’t count. We know this)
Surprisingly not horrible
45 degree back raises
5x10 with 44 lbs
All up an hour and 40 minutes including some helping.
16 Likes
Woah. Watched the vid expecting the weights being flung around (My mistake), but you make 3 plate rows look like feathers. Nice.
1 Like
So…Panora’s programming is doing it’s job, eh? haha
2 Likes
Serious weight here. Nice work. Woolem who rows like 500lbs says that cheating a little on a heavy row is not bad.
Nice work man…
2 Likes
What’s the difference compared to your normal squat?
The eccentric phase kind of disappears on these. I still have a bit of bodybuilder form Nazi in me; how do these feel/work for overall muscle development?
Part of me says I need the eccentric to be there. Another part of me says that moving more weight on the concentric is also good.
1 Like
Woke at 227.9 lbs, little bit of bloating around lower abs.
@Frank_C they’re different. More of a whole back working and moving stuff feel than the strict ones where it’s your lats.
1 Like
@Frank_C high bar, narrower stance, more upright torso. I sit the bar as close to the base of my skull as possible, stance is shoulder width or a bit narrower.
Today’s training
Tired AF
Pull-ups and hand release push-ups (8 each, pull-ups much more convincing than Tuesday)
Wide grip bench press (pointer finger on rings)
10xbar
8x110 lbs
2x15x148 lbs
Skull crushers
3x10x88 lbs
Dips
3x10 at bodyweight
DB shrugs
3x12x130 lbs - probably a bit too heavy
Standing DB press
10x50 lbs
8x55 lbs
6x60 lbs
Lying leg raise
50 total reps: 30, 20
An hour and a half, then another hour or so helping Judith with her deadlift. Pulled five pounds shy of her last max for three.
11 Likes
I see my log is working to get a conversion. 
All jokes aside Ed Coan used to do oly style squats (with a pause and without a belt often times) during the off season since it’s really good for forcing you to be strong everywhere and not being allowed to use leverages to make things easier. I think I’ve experienced ridiculously good transfer, but to my box squat instead of my power squat since I can’t (read: shouldn’t) free squat right now.
2 Likes