Great work here Mark and really glad to see you get some heavy weights moving without any problems. Quality
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@simo74 thanks mate. Lucky, really, because next week peak starts.
Todays training
3x10 bracing hip thrusts
2x10 each direction kb halos and then 15 Y-raises between the hip thrusts
10x10 second bracing 90/90
15 band rows
15 band facepulls
SuperD shoulder stabilisation
Bench press
2x10xbar
8xplate
3x175 lbs
3x3x198 lbs
10x198 lbs - all sets at 198 lbs with 15 second rests. Triples were easy. The 10 was work until the 10th which I had to fight with everything I had and I’m pretty sure my left tricep failed anyway
Pause bench press for three seconds on the chest
3x4x198 lbs
Dips
3x10 - managed to get a knot in my left trap on the first set. How?
DB lateral raises
2x12x22 lbs
Band facepulls
2x20xlight band
Lat pulldowns
4x10x143 lbs - these felt fucking amazing
Included rehab stretches in my stretching
All up an hour and 35 minutes
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If your wife doesn’t make fun of you for what you wear to the gym now, she definitely won’t for you wearing a collared shirt!
Leopard print leggings, soccer shin pads and bright green ballerina slippers anyone?!?!
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Let the excitement begin…
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Woke at 252 lbs, looking similar to the last few days.
That is a fine effort mate,
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I’ll definitely take it. Thanks.
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Good work Mark, glad to hear the back held up.
Now you just keep the back safe until the meet.
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Woke at 251.8 lbs, looking similar to yesterday. Hands are pretty sore and pumped from hacking away at linoleum flooring with a pry bar yesterday.
@mortdk that’s the trick.
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Woke at 254.2 lbs, looking similar to yesterday. Forearms and elbows are sore and hands feel swollen AF - all courtesy of that fucking lino, I’m sure.
Spent the day at home taking care of Mrs KO who managed to get herself a decent flu. Easy patient, just wanted me to keep her company in bed. So I napped a bunch. Also stayed home all day, so I’ll train tomorrow.
TBH I think the complete rest day will do me good.
Also, somehow I seem to have - out of the blue - developed a much more relaxed attitude to training. If I miss a day, I miss a day. If I shuffle my schedule around, I shuffle it. I don’t worry.
It came to me recently that this isn’t because I don’t care about getting better any more, but because I trust that as long as I keep going consistently over a long time, I’ll get where I need to. If I train three days a week for a while, it won’t make the damndest bit of difference five years from now. I wont suddenly get sloppy fat or weak from it.
It’s kind of liberating. I keep thinking I should be worried about nationals with this approach, but peak is easy. Go in, lift heavy for a few singles, go home. I’m not aiming to do much more than I did last meet, and what training I’ve done recently suggests I’m about where I was when I last started peaking.
I’m not saying all this to justify shit to myself, but to make a record of my realisation as it seems germane to the log.
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Woke at 251.3 lbs, looking less bloated than yesterday. That’s what a long sleep will do for you.
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That’s great stuff.
I’ve experienced that a few times, mostly after unexpected downtime (injuries). I’m in that mode now. It feels great to acquire such confidence from experience. Though, it feels awful to eventually get too greedy & forget those hard learned lessons.
That kind of attitude you just talked about can work great. Keeping the focus years down the road puts a whole different perspective on it.
peace!
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that was a new one in this log. But it’s probably the right attitude
It might even do you good, as long as you get some work in 
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I love this !! I want to have this mindset also!!
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I bet it is. One day I hope to grow up and be an adult 
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Woke at 252.4 lbs, looking similar to yesterday. Seems like this doing nothing is doing me good. One big(ish) plus, I can squat properly first thing on getting out of bed. Things are definitely loosening up.
Glad peak starts so in a week I can find out what I can expect at nationals.
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Woke at 254 lbs, looking more bloated than the last few days. Slept like absolute shit, so that’s part of it; and also the large late lunch from yesterday that had more salt and fat than my stomach likes. It’ll dissipate over the next couple of days.
As a result I do not want to eat though. I wont force it for the moment. I’ve had a couple of apples so far and that’s it.
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the new cutting queen
Nah I get you, when you’re full, don’t force feed.
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Ok, so rundown of today now I have time.
Wake up to what I’m guessing is a mild anxiety attack (pulse racing, feeling of dread and wanting to just stop existing). Pprobably had something to do with not wanting to eat.
Get to work and starting to feel better. At morning tea get the weirdest feeling and thought I was going to pass out, puke, or both. That passed and figured maybe low blood sugar so had a Gatorade. Felt better.
Managed to eat lunch. So far, winning and I mean that sincerely. Gave myself an early finish as a reward.
Todays training
3x10 bracing hip thrusts
10x10 second bracing 90/90
Squat
2x10ishxbar/60 lbs
6xplate/148 lbs
3x2 plates/236 lbs - belt on
2x3 plates/324 lbs - wraps on, five revolutions
1x402 lbs - six revolutions
1x440 lbs - six revolutions
2x1x484 lbs - seven revolutions and even with the less than familiar new bracing I don’t think there were any issues. Second single shown
https://www.instagram.com/p/BxZWXZYgmZg/?igshid=1v9xd6j06knxk
Paused squat
4x3x324 lbs - lower back working but not hurt, left quad felt like it had a knot the size of a golf ball in it right above the knee
Air squats
1x100 - 40, 40, 20 done holding the belt squat frame
Rehab stretches
Some regular stretches
All up an hour and 50 minutes
Then for about five to 10 minutes on the drive home various parts of my lats and midsection starting cramping so I was writhing and twisting around as I drove. Fun times. Although, given that now after every squat and deadlift session some part of my midsection cramps I’d say I’m definitely activating my core.
Currently waiting on a big bowl of pasta or two, and feeling very much better than when I woke up.
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