Woke at 252.4 lbs, looking similar to yesterday
Todays training
3x10 bracing hip thrusts
10x10 seconds bracing 90/90
Squat
2x5xbar/60 lbs
5xplate/148 lbs
3x2 plates/236 lbs belt on
2x3 plates/348 lbs - wraps on at five revolutions, all out of the mono from here
1x4 plates/456 lbs - belt to second tightest notch, wraps at six revolutions
2x1x517 lbs - wraps at seven revolutions, first rep I kind of sandbagged so it didn’t move so well, second was much better
Paused squat
2x2x354 lbs
A lot of stretching
Took around an hour and 20 minutes
9 Likes
Woke at 252.4 lbs, looking similar to yesterday.
Todays training
3x10 bracing hip thrusts with 2x10 kb halos in each direction between
10x10 seconds bracing 90/90
Band work
SuperD shoulder stabilisation
Bench press
2x10xbar
5xplate
3x176 lbs
2x220 lbs
1x253 lbs
3x1x286 lbs - looks like I’ve figured out self handouts. Pin height up to 9, feet further back and eyes under and almost behind the bar
Paused bench press
3x3x220 lbs
All up around an hour and 20 minutes
8 Likes
Woke at 250.7 lbs, looking similar to yesterday. Not sure why the drop. I’ll push the food today anyway, just in case.
yup. that’s the truth right there.
1 Like
Chasing that wilks !! 
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I would never stoop so low
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Woke at 252.6 lbs, looking similar to the last few days.
Todays training
3x10 bracing hip thrusts
10x10 seconds bracing 90/90
DL, DL bar
1xplate/154 lbs
1x2 plates/264 lbs - belt on
1x3 plates/354 lbs - to mixed grip and it moved so fucking easily. Dead set the bar moved off the ground all by itself
1x4 plates/464 lbs - again moved really easily, seems to be something to do with pulling slack out of the bar by leaning back before I jump
2x1x562 lbs - ok, we’re back. That slack pull by leaning back is money.
https://www.instagram.com/p/ByHzOsmADrO/?igshid=tpf1f30jmr0e
SGDL
3x5x314 lbs - kept my belt on but managed first set without straps.
Rehab and usual stretching. I think around and hour and a half.
14 Likes
When you say lean back, are you referring to taking the slack out of the bar as you pull yourself into position? Just trying to get an idea of what cue you’re using here. Awesome lifts btw! Looking fast.
Yer they looked real nice Mark. Welcome back big guy.
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Very much that, yes @idontbrag123 while at the same time jumping to initiate the pull
@simo74 thanks mate. I’m pretty pleased
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Gotcha thanks
And the boss is back, well done Mark
fast and smooth and that lockout was boom no hesitation at all.
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Woke at 251.3 lbs, looking similar to the past few days.
@mortdk thanks. It was a relief.
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I’ve found the same, setup tight and sort of lean back and the bar just pops up on its own, time it right and up she goes at the same time.
4 Likes
Woke at 250.4 lbs, looking much the same as I have been. Didn’t eat enough yesterday. I’ll remedy that today.
2 Likes
Woke at 251.8 lbs, looking similar to yesterday.
Todays training
3x10 bracing hip thrusts
10x10 seconds bracing 90/90
Squat
2x5xbar/60 lbs
5xplate/148 lbs
3x2 plates/236 lbs - belt on
1x3 plates/346 lbs - wraps at five revolutions
3x1x456 lbs - wraps at six revolutions, moved well
That was all I had to do. However, I wanted to find out of I could reliably self handout my second and third attempts.
Worked up to comfortable self handout at 330 lbs, at least five pounds over my third. Without wrist wraps either to boot.
9 Likes