MarkKO's Training Log

Training Training Logs
6672

Todays training

McGill big three, reverse hyper and air squats

High bar squat
2x5xbar
5xplate/170 lbs
2x10x253 lbs - not having to bring my stance in and just having a higher bar made these far less unpleasant.

Weighted step ups
2x45 sec with empty SSB - could have loaded much more but wouldn’t have been able to actually use my quads to step up.

BB rows
6x176 lbs
6x198 lbs
6x220 lbs
6x242 lbs

Banded good mornings
100xred band - this was an AFSAP and I did it in one set @anon96032531 fuck it was fucked

Lying leg raises
50 AFSAP in 25, 15 and 10

All up 50 minutes

13 Likes
6673

100?! Fuck that right off

3 Likes
6674

So, things are moving fast with the SSB?

3 Likes
6675

Incredible

The old double pump 45 second burst from marky mark :joy:

4 Likes
6676

Oh fuck me dead, autocorrect strikes again @FlatsFarmer

3 Likes
6677

Woke at 248.7 lbs, looking the same as yesterday.

2 Likes
6678

Where da two fitty at?

Time for a refeed.

Obvs, just kidding.

2 Likes
6679

Woke at 248.9 lbs, looking similar to yesterday.

@The_Myth I’ve been asking the same question. I’m pleased that I’m hanging at 248 lbs though.

2 Likes
6680

Woke at 250.9 lbs, looking more bloated than yesterday but not by much.

3 Likes
6681

Woot woot!

1 Like
6682

Todays training

McGill big three, reverse hyper and air squats

Squat, walked out
2x5xbar
5xplate/170 lbs
3x2 plates/258 lbs - hoooo boy today is going suck big donkey balls
5x2x302 lbs - should have been four. Lost count and erred on the side of caution
2x6x302 lbs

Belted up for these because it finally clicked that until the end of peak all I’m trying to do is stay in one piece. That’s all I CAN do right now.

Olympic squats
3x5x302 lbs

Fuck these and also beltless because the descent is so much slower.

Goblet squats
30x53 lbs, constant tension on quads

Lat pulldown
4x10x143 lbs - focused on flaring my lats, rewarded with great MMC

Done in an hour and 10 minutes

Got home, opened a beer and then Mrs KO brought me some baklava as a treat.

10 Likes
6683

Woke at 250.4 lbs, bloated as yesterday but that was very obviously yesterday’s dinner sitting. Apparently over half a pack of ravioli, a tub of baklava and a big cup of milk do that.

2 Likes
6684

Milk is your friend!

1 Like
6685

In moderation, yes. More than two litres a day or one litre at a time and I start having issues.

1 Like
6686

Man this speaks to me
Ive only recently reintroduced it, I had a period of about 6 months where it was almond milk for coffees, but otherwise no milk
2 weeks of drinking it again, and my weight has just gone up like crazy and on full bloatation station mode looking 9 months pregnant

2 Likes
6687

Todays training

Chad Aichs lower back stretch, SuperD shoulder stabilisation thing, six wide overhand pullups, hand release pushups

Bench press
2x5xbar
5xplate
3x176 lbs
5x3x214 lbs - these moved well.

https://www.instagram.com/p/BspdipdAMWS/?utm_source=ig_share_sheet&igshid=r097fm3k6j91

Bench to a 2-board
2x5x220 lbs

Skull crushers
10x77 lbs
8x88 lbs
6x100 lbs

Weighted pushups
2x10 with 55 lbs - I’m pretty happy with this. Definitely harder than bodyweight only but nothing terrible. Video’s there too for shits and giggles

DB row
3x12x88 lbs

Band facepulls
2x15xlight band

All up an hour and 20 minutes, helped a mate with his DL for a little.

Still not wearing my cuff as the tattoo’s still healing and if anything, my forearm is better. Win.

10 Likes
6688

Those moved fast Mark. Looking good and strong.

1 Like
6689

Thanks mate. It was a nice surprise. For once, 75% moved like 75% should.

2 Likes
6690

Woke at 250.4 lbs, looking a little less bloated than yesterday.

1 Like
6691

Yer bench moved real quick there mark. Whatever you are doing is deff working.

1 Like