made me laugh there Simo 
@MarkKO It’s amazing how you can put on that amount of weight without becoming obesely fat. Very impressive.
Looking forward to the next meet.
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@mortdk I like that distinction very much 
In your honour, I will rename this log: Project Powerbelly
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Ok, I would rename it if I could.
Stupid 500 error.
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Woke at 230.6 lbs, looking a bit watery. Slept not that well or long either.
Also, yesterday’s training
45 degree back raises, GHR sit-ups and jumps
DL, DL bar
5xplate
3x2 plates
5x3x258 lbs
Some stretching and mobility stuff
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Woke at 229.9 lbs, bloating pretty much gone. Slept properly too, which will have a been a factor.
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Felt pretty fucked, enough to have some pre-trainer. Normal bottle is mouldy inside. Mrs KO to the rescue with ‘rinse out a milk bottle’. She also knew I was deloading this week because I only trained three days. Fuck but I’m lucky.
Today’s training
Leg extensions, GHR sit-ups and jumps
Front squat
Worked up to 8x264 lbs - that seems to be what I can hit for eight on any given day now even if I feel like dogshit
DB goblet squats
2x20x110 lbs - not hard in any way, shape or form apart from the cold sweats and nausea after each set. Not sure if it was just cold in the gym and I was sweaty or something else
Weighted 45 degree back raises
4x10 with 44 lbs
BB rows
10x176 lbs - tried lying to myself this was heaby enough
10x198 lbs - more attempted self deception
10x220 lbs - finally heavy enough
Pull-ups
Max (nine), ninth not super convincing but I’ll take it
Five
https://www.instagram.com/p/BjvvyKqh_hU/?utm_source=ig_share_sheet&igshid=1i5gn6hxfh727
GHR
4x12 at bodyweight
Really staryed slowing down now
Lying leg raise
50 total reps: 30, 20
Also, new bar and I’m excited even though I’ll probably never use it
https://www.instagram.com/p/BjvmN9IBXZD/?utm_source=ig_share_sheet&igshid=15xinbrsuly77
That takes us to a total of:
2xTexas squat bar
1xRogue deadlift bar
1xSSB
1xfootball/American press bar
1xfat bar
1xrackable cambered bar
2xstiff bars
Done in an hour and 40 minutes, of which around 30 minutes was GHR and leg raises.
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Pull ups = impressive!
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Thanks man. Ninth isn’t great, but I got just high enough for it to count (I think). It’s funny, doing them after rows felt the same as doing them fresh. I dunno, maybe that’s part of why pull-ups and rows don’t have massive transfer to each other?
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Yeah, asking the wrong guy. I DB row with 40 or 45 pounds and can barely get three pull ups. I was all fired up to train pull ups after I got three, then bubkas.
Not really sure where to program them. I guess on OHP but I like doing curls and tri work then, same as on BP days. Whatever.
I just know that nine at 230 is impressive AF.
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My little ‘secret’ is this @The_Myth :
Do pull-ups between deadlift warmups. When I did this I usually had maybe four sets of warmups. You could probably do them from first warmup to whatever your fourth set set is too if you do fewer warmups. I started with two reps. After four weeks, I went to three. Kept going until I was at six, I think. Then I started training them as an actual lift.
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Good plan - here’s my issue.
The day after DL I might, might, do OHP which is my curls for girls day and the Pull Ups would hamper that.
But, I see the beauty of it.
The other problem is having to walk from the DL platform to a place where I could do pull ups - not really a problem.
And, of course, you share this with me now, after I just got done doing dead lifts, lol.
But, I suppose, on days that I squat and DL for Assistance, that is a good day!
Good plan Bro!
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TBH, fitting four sets of pull-ups in between any warmup works. I just picked deads. Would work with press or bench too, probably squat as well.
Yeah, I think the deal is that three pull ups exhaust me. I don’t want to do that before a PR set. Plugging them in between assistance makes sense.
Live, lift, learn.
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So start with four singles between your warmups. You’ll be fresh, and four singles won’t exhaust you. After a month, add a rep. Guaranteed by then doubles won’t exhaust you. After another month, add a rep and you’ll find triples don’t exhaust you. Before you know it you’ll be doing fives.
BTW, I think the key is doing them between warm-ups so you’re fresh. By the time assistance rolls around you’re tired. That’s a big deal when you’re working on something that you suck at and that has a very different feel than most lifts.
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Woke at 230.3 lbs, little bit bloated compared to yesterday but nothing major.
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Just do pull ups as a warm up on any day. I used to do them on upper body days. I’d do three sets to failure. It’s bodyweight so I don’t feel the need to warm up for it. It also serves as a good warm up for everything else.
Do it like Mark’s work sets with 15-20 sec rest between reps instead of trying to do continuous reps.
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Woke at 231.9 lbs, bloated. Slept pretty badly, so there’s that.
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Pronated pullups exhaust me as well, but neutral grip pullups/chinups don’t exhaust me much at all. Pushups exhaust the absolute fu*k out of me, but full bar dips don’t (weird stuff for this one, maybe).
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Woke at 231 lbs, bloated like yesterday. Slept better but was feeling run down yesterday by bedtime so that might have something to do with it.
Peak finally starts. There is a mahoosive knot somewhere in my right hamstring. Makes it right as all fuck.
Today’s training
Leg extensions, GHR sit-ups, jumps
Squat, mono
5xbar
5xplate plate plus collars
3x2 plates plus collars
2x3 plates plus collars, belt and wraps on at a loose 6 revolutions. Felt like a plate
2x1x418 lbs, 7 revolutions cranked quite hard - probably the fastest this has ever moved.
Paused squat, three seconds at depth
4x3x275 lbs - did these beltless. Much harder than the 418 lbs
Air squats with broomstick
100 total reps: 40, 40, 20
Done in an hour and 25 minutes, including some work on my hamstring. Feels like I haven’t done shit.
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