MarkKO's Training Log

Training Training Logs
722

Um’d and ah’d and decided to start with snatch grip deadlifts. Because I have a brain I figured a deload-appropriate way of doing this would be to work up to a beltless set of five at eight RPE.

Today’s training:

SGDL
5x132 lbs, hook grip, under 6 RPE
5x220 lbs, hook grip, under 6 RPE
2x220 lbs, #&%@ hook grip
5x220 lbs, straps, just under 6 RPE
5x352 lbs, straps, 7 RPE
5x396 lbs, straps, 8 RPE

Bench press
5x148 lbs, under 6 RPE
5x176 lbs, under 6 RPE
5x203 lbs, under 6 RPE
20x148 lbs, 8-9 RPE

Shoulders and arms were shot after this.

From here, 100 leg-to-leg jump rope followed by 5 doubles unders after this and the next two sets

Supersetted dips/132 lbs machine chest supported rows - wanted more dips bit triceps and shoulders were cooked
14/20

Supersetted 88 lbs calf raises/242 lbs trap bar shrugs
5x20/12

SGDL felt very good, and I felt that I was working mostly off the floor and at lockout - where I’m weakest - so that’s a very positive initial indication.

Based on that, I think my estimate of 462 lbs as a max for SGDL works, so that means the 418 lbs TM will be fine. The bonus is that I can do them beltless and only use the belt for my conventional FSL set. I say bonus, but I think doing some beltless work shouldn’t hurt.

I’ll use straps. Hook grip is just too damn painful, sorry. Obviously I won’t use straps on the FSL set, so hopefully my use of Fat Gripz and the shrugs will take care of my grip.

Anyway, there’s only one way to find out and that is seeing how it works for three cycles or so. Bring on cycle eight. I’m tempted to start it now, but logic would dictate that four weeks out from a meet would not be the time.

2 Likes
723

Cycle 7

Week 1 - 5s week

Feeling off/rusty. Not uncommon after a deload, and this one was sort of protracted.

Today’s training

Agile 8 plus shoulders

Press

35 bench pull aparts after each warm up set

5x126 lbs, 6 RPE
5x148 lbs, 6-7 RPE
7x165 lbs, 10 RPE - disappointing to fall short of a new rep PR by one rep, but on the seventh cycle without a reset I’m not complaining. Depending how this cycle of press goes I might reset for cycle eight.

5x8x126 lbs, 7-8 RPE

20x100 lbs seated calf raises after each set

Supersetted 181 lbs bench press/143 lbs Fat Gripz lat pulldowns
3x10/12

Bench was, well, easy.

After each set 125 leg-to-leg jump rope followed by five double unders.

Was at the gym for way longer than usual. Most of this time was spent helping a friend with her squats, then introducing her to box squats.

Then went and bought a pair of shin guards. I’m sick of getting a hole in my shin from DL. I could live with grazes, but I get a hole about the size of a small fingernail.

4 Likes
724

I’m exactly the same after coming off a deload! Going well though, 7 cycles without a reset :slight_smile:

725

May be you need a complete passive recovery instead of deload especially it is your 7th cycle. A total off week with cardio only might help more than regular deload. It happened to me twice before and taking a week off helped me too much. I always come stronger after this off week. I depend only on my body weight and do some light cardio during this week, for mental reasons only :slight_smile:

726

Nah, that’d be overkill right now @hanymamdouh I had a couple of things on my mind and honestly, the only rust was my plus set. I’ll come good through the week.

1 Like
727

The rust appears gone. Trained after work so had some pre workout, first time in about three weeks I think.

Today’s training:

Agile 8

Deadlift

Wore the shin guards. Awesome AF, because I can get into position without hurting my shins which made a huge difference to my pull. Also wore my Inzer 10 mm buckle belt, which is way better for DL as it turns out. Seems I do better with a marginally looser, softer belt.

Fatman pull-ups between warm-up sets one to three: 12, 10, 10

3x379 lbs, under 6 RPE
3x434 lbs, under 6 RPE
3x489 lbs, 7 RPE
3x539 lbs, 9 RPE - should’ve been a single since it’s my TM. The first felt so good I had to try a second, and that went up well enough a third was required. Turns out @FlatsFarmer is right, I am stronger. Very, very pleased with this. Pretty big rep PR for me.

Snatch grip DL next week.

3x10x308 lbs close stance SSB squat in my Oly shoes. These made my quads and back WORK.

12x49 lbs preacher curls after each set, trying to feel the biceps and using a slow-ish eccentric.

5x12x242 lbs BB shrugs - grip starting to fade after set two, but squeezed the hell out of the bar to make it through

12x49 lbs preacher curls after set one
12x49 lbs EZ bar curls after set two - had already cleaned the preacher bench when I realised I’d missed a set and couldn’t be bothered to clean it again

Good session. Burst a bunch of small blood vessels around my eyes/nose, whole area is dappled and puffy. Glutes are SORE.

4 Likes
728

Dreadful workout, thumbs up bro

2 Likes
729

Great work. I knew you’d make me look good, its what the gamblers call a “lock.”

I gotta get some of those socks.

1 Like
730

Smooth deadlifting mate, you made those look real easy! Care to share the secret? :stuck_out_tongue:

1 Like
731

Makes such a difference having them. Plain old grass hockey shin guards, the kind without straps that are moulded to the leg. Holy hell but I looked at my socks and they’re trashed. No wonder my shins kept getting chewed up.

732

Listening to @Flatsfarmer apparently.

Seriously though, something as trivial as not having pain in my shins made me better able to sit back and set up better.

That, and trying a thinner belt because the SGDL last week gave me a bit of confidence in my ab strength.

I’m really excited now to see how regular SGDL pulling transfers to my conventional.

733

You’re not wrong. Going upstairs to bed made my backside complain a ton

734

I didn’t notice at first, but now that you mention it, the socks did take a beating. That’s cool about getting close to the bar, and sitting into the lift. You can see how the bar starts close, and stays super close above the knee. Real smooth.

Some little guy on the Off Topic board was trying to get feedback on deadlift armored socks he fabricated a few weeks ago. I hope he gets his project off the ground.

1 Like
735

I’ll check it out. They’d have to get cleared by the feds though. GPC won’t allow knee sleeves on shins, for example, although plastic or fabric shin guards are allowed.

They’d also have to be damn solid. Even through seven mil of neoprene I beat the hell out of my shins.

736

Today’s training

Agile 8 plus shoulders

Bench press

35 band pull aparts between first three warm-ups sets

5x192 lbs, under 6 RPE
5x225 lbs, 6 RPE
5x253 lbs, 8 RPE
1x286 lbs, 9 RPE
302 lbs miss - fucked everything possible up. Got quite angry
1x302 lbs, 10 RPE - happy AF

Paused bench
3x5x192 lbs, 7, 7 and 8 RPE

20x100 lbs calf raises after each set, squeezing at the top

Supersetted dips/132 lbs chest supported rows
2x12/15
1x11/15 - tris fried

20x100 lbs calf raises after sets one and two, squeezing at the top

125 leg-to-leg jump rope followed by five double-unders after the last set, then after the following two sets

3x12x286 lbs trap bar shrugs

3 Likes
737

Awwww yeah! However, I hope you know that now that you’ve benched 2 lbs more than me, we are in direct competition and I’m comin for the title.

3 Likes
738

That is only proper. Next stop three wheels. I’m saying three months from the meet or so.

Finally feeling press and dips carry over. It’s awesome.

3 Likes
739

@MarkKO it was nice seeing the angry and then happy. AWESOME JOB for sure!!!

1 Like
740

Today’s training

Agile 8 plus shoulders

Squat

15 push-ups after first three warm-up sets

5x330 lbs, wrapless, under 6 RPE
5x379 lbs, 6 revolutions, under 6 RPE - tried my unopened Slingshot wraps to see if they need breaking in. They don’t. Used my old ones from here.
5x434 lbs, 6 revolutions, 6 RPE
1x484 lbs, 7 revolutions, 7-8 RPE - bar sat a little high so you can see my balance coming undone as I lock out.
1x528 lbs, 7 revolutions, 9-10 RPE - felt good, but heavy. Came up the second I hit the point beyond which I felt I wouldn’t be able to come up from. Luckily that’s just legal depth. Honestly, I wasn’t quite tight enough in the upper back.

For the next four sets did 12x30 lbs hammer curls before each set.

3x7x330 lbs, 7 RPE. Oly shoes and close stance, belt unbuckled.

3x15x220 lbs hack squats in Oly shoes. Focused on feeling my quads and maintaining constant tension. Closed my eyes to help with this on the last set.

3x15 45 degree back raises. Usual chains are gone, so used the one 45 lbs worth of chain I could find and a band. Not sure what tension on the band, maybe 30 lbs at the top. This smoked my hamstrings and lower back.

3 Likes
741

Love that your gym was playing wipeout!