It isn’t rough, it’s disgusting.
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Head was fine.
Drive yourself back along the bench onto your traps. Do this before you even unrack and don’t let up until the set is done.
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I find doing this before I unrack ok, but sometimes I lose the tightness once I start to press. Pretty sure this is why I missed the first attempt at 120 at the weekend.
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Woke at 261 lbs, looking a little less bloated again. Got eight hours on the CPAP. Neck is considerably less stiff.
Damn. You’re strong as fuck.
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You are very kind, but a little off the mark. Give me five more years or so, then we’ll be in business.
Is the goal right now to fill out the 275 eventually?
Spot on. Then stick around there for a while, maybe a year or two just to reset. Then most likely slowly drop down to just above 242 and work back up to add muscle.
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Woke at 260.4 lbs, looking similar to yesterday. Got nine hours on the CPAP. Started having a sore throat last night, didn’t go away over night and now I feel achy and generally off. Won’t train today and just take it super easy.
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Also. At work yesterday I was told I have no neck. That’s the nicest thing someone has said to me in a long time. I don’t think it’s entirely true but I sure enjoyed hearing it.
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Mark, where you at within your training cycles right now and do you have a timeline for your next comp. Just interested in Gregs approach to the strength building phase (if you call it that).
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@simo74 Greg’s system is very much concurrent training: the majority of it has us training strength, hypertrophy and conditioning at the same time.
On a weekly basis the accumulation phase looks like this:
Day 1 - SBD heavy with the final set AFSAP
Day 2 - SBD moderate with the final set AMRAP
Day 3 - SBD light with short rests between sets
Day 4 - full body assistance day
Week by week what lift is heavy, moderate or light rotates. It goes in a three week wave. Every fourth or fifth week we deload, and jump straight back in to wherever the cycle is the week after.
Every day the main lift is followed by a supplemental at a similar weight, then bodybuilding work.
Six weeks before meet day we have a week where our working max drops to 75 per cent.
Five weeks before meet day we start our peak, and we lose some conditioning because we stop doing any real volume work.
For a week after meet we deload, and what we do is left up to us.
Then for six weeks we run the progressive overload hypertrophy phase, which lets us regain our conditioning and adds some muscle for when we go back into accumulation using our new working max.
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So to answer the rest of your question…
Greg has us compete (or at least peak and test) every six months or so (and if you do the maths that means we average three months in accumulation between hypertrophy and peaking). This means I’m due to compete again in mid December, but good luck finding a meet then.
The best case scenario for me, given that the last two weeks of December tend to be all over the shop with gym opening times, is to find a meet in mid February. That would mean I start peaking from the first or second week of January, and get back into accumulation around the end of April.
This is all based on me trying to get myself an invitation to nationals again, hopefully a third round instead of fourth. It still doesn’t leave a lot of time to build much between meets, but the more bigger meets I can compete in the better. If I don’t get to Nationals then I would compete in October and hope that total gets me an invitation to 2021 Nationals, for which which I’d have a good runup.
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One thing that really became apparent to me over the last couple of days relates to the impact the CPAP has had.
Yesterday morning I was obviously starting to come down with this cold bullshit, but I didnt know that’s what I was. I just woke up feeling tired, and I’ve gotten used to waking up feeling refreshed. So I worried I’d lost the seal on the mask, but the machine said not.
Then I woke up today knowing I had a cold, and apart from the sore throat just felt tired and lethargic, but because I had the sore throat I didnt even question whether or not the CPAP had worked over night.
That’s when it clicked. For however long before I got the CPAP, I think maybe some six months, THAT’S HOW I FELT EVERY DAY. For long enough at any rate, that it became almost normal.
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SBD ??
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Squat Bench Deadlift… I believe in this case it means Squat or Bench or Deadlift so the heavy lift is day 1, moderate lift is day 2 and light lift is day 3 and that will rotate each 3-4 week block?
Am I getting that right? Really kind of a genius system.
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SBD? I thought this means SBD sleeves and knee sleeves. :)/ Silly me.
What do these rounds mean? Is there four national competitions through the year or somethig else? To be part of the national team is a big thing, congratulations.
How old are you, Mark? You have a baby face :).
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I assumed that give what I see in Marks log but I don’t like to assume anything.
Woke at 262.3 lbs, Looking similar to yesterday. Got maybe seven hours on the CPAP and feel rested but my throat fucking sore. How nice.
@simo74 @BOTSLAYER got it in one, I was just too lazy to write it out. Greg says he saw Brandon Lilly use the waves for Cube and thought that had a place.
@queen_cobra I’ve been called many things, but baby faced is new 
I’m 34. Thank you. The rounds work like this: in each weight class, competitors are ranked by their best total in that nationals cycle (between two national competitions). There are only a certain number of places at nationals for each weight classes, so invitations go out to the highest ranked first. If they all accept, there are no more invitations as every spot is filled. If some decline, a second round of invitations is sent out to the lifters outside those top ranks, and so on, until either all the spots are filled or there are no more lifters. Did I explain that ok?
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