MarkKO's Training Log

Training Training Logs
7835

Todays training

3x10 bracing hip thrusts
10x10 seconds bracing 90/90

With band shoulder distraction between sets, also some air squats

Squat
Worked to 4x2x473 lbs - bare knee because I had zero time. This isn’t far off my all time bare knee max, so yeah, progress?

Then 3x473 wrapped at six revolutions and that was me done because the 4x2 really took it out of me. So much for a max reps set.

Last double, then the 'max’s

https://www.instagram.com/p/B1qY2wKgPSO/?igshid=4eh7yibynkzv

Was meant to hit 2x5x418 lbs box squats but had no time and figured I’d get more out of assistance work

Weighted back raise supersetted with close grip lat pulldowns
3x10x48/132 lbs

These weren’t written as a superset but I figured I had very little time so needed to be creative

All up maybe an hour and 15 minutes, probably less

7 Likes
7836

Our cat has a special relationship with our scale. She turned it on when I couldn’t. Came in at 261.7 lbs at bedtime.

1 Like
7837

Built like a fookin’ fire plug :joy:

2 Likes
7838

Same deal, scale wont turn on in the morning. Woke looking similar to yesterday, ie a bit bloated. Definitely feeling stiff from the squats yesterday but no pain or real discomfort anywhere.

7839

Todays training

3x10 bracing hip thrusts with 10x10 seconds bracing 90/90 and band rows and stuff in between

Bench press
Worked up to
4x1x242 lbs
3x242 lbs
6, 3x242 lbs - 9 AFSAP which I had to do in two sets. The singles were fast though

First and last sets
https://www.instagram.com/p/B1sshGLgxQh/?igshid=1f4lr1qm1nvnv

Incline press
3x5x132 lbs

Pushups
2x25

Bent over DB row
4x12x44 lbs - this has to be the best row variation I know, unreal MMC and pump

DB lateral raise
2x15x22 lbs

DB rear delt flys
2x15x22 lbs

All up an hour and a half. Didn’t slack so unsure why it took that long

8 Likes
7840

I’ve noticed bench days take me far and away the longest, so far.

7841

Cardio days take me the longest. I started one in 1999 and I still haven’t got all the planned work done.

6 Likes
7842

Good session man!

Had to rewatch your second Bench video a couple of times, as you bring the bar to your chest, your hands looked to drift infront of your elbows / elbows shoot back a bit instead of them staying stacked (3rd rep was the worst for it)

Maybe something, maybe nothing. i’ve not noticed you do it before though. Could even be the camera angle maybe?

1 Like
7843

Is this intentionally that light? That must have felt like an RPE 5 for you.

7844

Good pick. I think just fatigue.

Or not, actually now I think about it. Unless Greg points it out I won’t worry. Not to dismiss your insight @andypee because it is definitely there, but Greg doesn’t encourage us to check our own technique. That’s his job.

1 Like
7845

Not so much. Incline press is way harder than bench for me. I think it’s because it takes away leg drive a fair bit, and because of the position.

7846

Woke looking less bloated but oh my word so stiff my back. Had to do a ton of air squats to open it up. Also prompted Mrs KO to ask if she was going to need to be putting my shoes on for me soon.

The stiffness is just the drive to Sydney last night. Plus I don’t think much of the hotel bed and pillows. They’re nice, but not so supportive.

7847

Long drives and hotel beds are the devil.

2 Likes
7848

Combine those with a hangover and you have the second half of my recent trip to Colorado (eight hour drive).

2 Likes
7849

I hated long drives but we normally stop often… To walk the dog lol I’m pretty sure the dogs fine I just need to move around

1 Like
7850

Woke looking similar to the usual. So sort of bloated but not really. Back is better.

7851

Todays training

3x10 bracing hip and 10x10 second bracing 90/90 with back raises and sled push in between

DL, stiff bar
Worked up to 50x286 lbs, 10 second rests - 7, 6, 5, 8x4. Well fuck

https://www.instagram.com/p/B1x1O5TAzN4/?igshid=1pzk813apuw06

Dead stop DL (each rep treated as a single)
20x286 lbs

Walking lunges
2x50 feet

Pullups
4x3 all wide overhand
1xMAX - 6 wide neutral

https://www.instagram.com/p/B1x5sjtgjAI/?igshid=v27diu9rwmbj

Without any rushing an hour and 50 minutes

7 Likes
7852

Fuck that deadlift workout sounds awful

4 Likes
7853

Love ya work mate. Good to see a big guy still doing pull ups

1 Like
7854

What happened? 50 and 20 on deads? Where did that volume come from?

1 Like