You lucky lucky b@rstard !!!
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Ok, so my lats are fucking FRIED. I swear wrapping my knees is harder than most back work. Add in today’s benching and my lats are cooked.
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You fry them any more and you won’t be able to walk through doors without turning !!
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Hit up australian strength coach on insta for his wrapping technique if you havent already, the figure 8 was a game changer for me!
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Just saw, thanks @anon96032531
That’s how I wrap my knees anyway (well, three times around over the X and not four, but that’s because I can’t get them tight enough by myself). Wrapping knees is just fucking hard when you use stiff wraps and want to crank them.
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Good job @MarkKO! Looked like butter
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Thanks mate! Felt good too. Getting a few hints that by Friday I’ll be pretty fried all over but that’s just how it goes.
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Congrats! They said trust the process, right?!
Good stuff!
awesome work man.
some solid lifting there 
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Great bench, no sticking spots! Even the Unrack looked strong.
You mentioned getting a little nervous or excited during squats the other day. Did you get worked up during the bench workout also? Or did the heavy squats get that out of your system?
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Damn nice, Mark. I’m a little disappointed though. Bench was the only lift I could possibly beat you on but it appears those days are gone!
It’s gotta be the power belly!
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Seems like you’ve been doing something right man, damn great lifting lately!
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Yes, I was probably about as nervous once I hit the last two sets. I’m glad. Previously whenever I’ve been nervous for a bench set I’ve likely as not missed it. Not any more.
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Woke at 230 lbs, a bit watery but not bloated.
It sounds like you’re ready to Blast into uncharted territory!
Meet day will be Exciting. Like Exploring how strong you are.
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Woke at 230.6 lbs, little bit of lower ab bloating.
I had my doubts too but I didn’t want to say anything to discourage you. Greg obviously knows what he is doing.
That squat didn’t even look hard, I bet you could get another 40lbs (maybe more) once you peak. I’m amazed that you could handle a 120lb jump in weight from your heaviest recent lift, I don’t think I could manage that. Plus the fact that you barely did any work in wraps and were still able to hit depth, that’s impressive. Nice work.
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I have one question for you, since it looks like you have good technique in wraps: what are your cues or what do you focus on to hit depth? I bombed out at a WPC meet a few months ago because I couldn’t hit depth in the same wraps you are wearing. I don’t know if my legs are bigger than yours or if your wraps are longer (I used 2.5m) but I only got 7 revolutions wrapping myself, tight but not unbearable. The judging at the meet was stricter than I expected and I was hit and miss with depth in training, in the end I can only blame myself.
I also heard that the red Slingshot wraps have a lot more stopping power and less rebound than other wraps, right now I’m working with a pair or Titan Sig Gold and they seem to do what I want but I’m still not totally confident with my depth. I have no problem hitting depth without wraps, I did a few meets in an IPF-affiliated fed and never missed a squat on depth. I’m in offseason mode right now, planning to do a meet in October but still working up to a heavy-ish set in wraps each week. If you have any advice it would be appreciated.
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Unlike the other days, feeling beat up and nowhere near fresh.
Today’s training
Air squats, banded GHR, planks, jumps
DL, DL bar
3xplate
3x2 plates - middle back feeling off, where it popped front squatting
2x3 plates
1x4 plates, belt on and mixed grip
1x462 lbs - felt loose. Belt wasn’t tight enough either
1x517 lbs - belt at the right notch and braced better. Moved fine. Heaviest I’ve pulled in over six months
1x561 lbs - bar drifted a bit, but felt OK for this weight. This is what I came here to do
1x600 lbs - I truly considered leaving it at 561 lbs but looking at the video and being honest I knew it wasn’t close to a max. Decided that I had to hit a heavier set and just stay with the pull until I locked out. Weighed up (see what I did there) the options and decided I may as well push for 600 lbs. Kicked the bar forward right at the start but stayed locked in. Again, was able to think when it got hard. Middle back started tweaking around midway but I just squeezed my brace harder and kept thinking.
https://www.instagram.com/p/BkRDvRAhKwV/?utm_source=ig_share_sheet&igshid=115lt7a3hhtqa
Stretching and mobility after and middle back is actually better than when I started.
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Thank you @chris_ottawa
Blockquote[quote=“chris_ottawa, post:5488, topic:208986”]
what are your cues or what do you focus on to hit depth? I
[/quote]
The same as a normal squat, only more so: sit back and push your knees out (I find unracking by pushing knees out reinforces this). For depth, it seems to be a matter of feeling the wrap. I think JP Carroll refers to it as hitting the wraps. Once you hit parallel you’ll really start to feel them compress, so push hard down into that and then come up.
Blockquote[quote=“chris_ottawa, post:5488, topic:208986”]
I don’t know if my legs are bigger than yours or if your wraps are longer (I used 2.5m) but I only got 7 revolutions wrapping myself, tight but not unbearable.
[/quote]
Probably bigger legs than mine then, or very stiff wraps. I have the 2.5 m Slingshots. How do you wrap your knees? I go bottom to top, wrapping out. Three revolutions up, an X over the knee and then three revolutions down. That’s as tight as I can go without someone wrapping my knees.
Really?! I find they gave an absolute fuckton of rebound. They literally throw me out of the hole when I crank them. Even with the squat I posted the initial pop was massive and I only felt any real load once I was past around halfway. I have found they’re not a wrap that is overly forgiving of poor wrapping technique, however. I’m not saying you’re a shit wrapper but you might not be wrapping them in a way that gets the most out of them. This is essentially how I wrap my knees:
https://www.instagram.com/p/BaLttU3HHr-/?utm_source=ig_share_sheet&igshid=xjmgn9hb8lj3
As long as you get a decent amount of wrap behind your knee, you should get good pop.
I hope that helps. Let me know if there’s anything else can do.
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