Might have to start doing this ahaha
It won’t hurt as long as you’re careful about it. Guys our size need to help our hearts as much as possible.
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Todays training
Circuit: 3 rounds of 10 BHTs with two sled shuttles
SSB squat
Worked up to 5x3x220 lbs - rests around 30 seconds or so
Figured that’s close enough to 50 per cent considering it’s the SSB.
Band work and SuperD double band thing
Bench press
Worked up to 5x3x138 lbs - rests around five seconds
Realised after it should have been 149 lbs, but it’s deload so I really don’t care much
All up somewhere between 40 and 45 minutes
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Woke at 259.9 lbs, looking similar to yesterday, perhaps a tad more bloated but hars to pick.
You’ve been on a non-stop strength curve for several months now and it has been great to follow along. Squatting 490lbs for 4 reps with more in the tank?
Glad that the CPAP is working for you.
Also, physique is definitely looking less fat at this weight! All good things going on in here (minus back tweaks and fever/throat nonsense), nice work Mark.
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Woke at 261.2 lbs, looking similar to yesterday. Maybe a little less bloated.
Walked to a playground and back with munchkin yesterday evening, with him on my back. Around 800 metres each way. Traps and upper back are fucking feeling it this morning.
@littlesleeper thanks man. On balance it definitely has been decent.
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Todays training
Band work and SuperD double band thing
Incline press
Work up to 2x12x176 lbs
Reaching with my chest helped a lot, but these are still hard as shit
Chain flys
2x12x25ish pounds - except I picked two chains of different weights because I’m special, but I did make sure to switch them between sides so it evened out.
Dips
25 reps - 4x5, 3, 2 with five to 10 second rests. Wasn’t specified but what the hell
Tricep touchdowns
3x20x33 lbs
Seated row
3x10x80 lbs
Rear delt flys
3x15x27 lbs
An hour and five minutes, whole upper body pumped up.
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Also, we’ve had an announcement from Greg that he’s figured out the system so it will work in 15 week cycles of three five week blocks or something. Obviously he’s been working towards that for the last couple of years, and now has figured out how to do it to his satisfaction.
So we’ve all been told to deload next week and then the week after we all start at the same point. Which means I get an extra deload week.
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Woke at 258.8 lbs, looking similar to yesterday. Weight is a bit up and down right now, coinciding with my appetite being off and gut feeling weird (which I think might explain the bloat). I’m betting it’s all caused by that flu/fever episode I had with the congestion finally draining out (ew).
Two deload weeks in a row will do me absolutely no harm
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I’ve had to take a complete week off at times before and coming back the week after was absolutely amazing
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Woke at 260.6 lbs, looking similar to yesterday, perhaps somewhat less bloated.
Found my next meet: Hunter Classic on February 23rd in Beresfield. Distance is drivable, Mrs KO is happy to come along for the hotel in Newcastle. So win. It’s also the absolute perfect time really. Nationals are end of July so if I do squeeze in that gives me five months.
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Is it GPC ?
Yes. I would be quite unwilling to go with another fed because it wouldn’t help me towards GPC nationals.
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Totally get it, just didn’t think anything was in the calendar for next year yet.
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On the GPC website there isn’t. individual gyms have most of them up until late 2020 though. If you want to get in to one at PTC HQ you need to be quick because they fill up very quickly.
Nothing on PTC south Melbourne website and don’t think PTC HQ even has a website !!
PTC HQ Facebook page is better.
Yer I follow them but still no event dates for next year yet.
@simo74 on their feed
Hey mate,
If you were to do a program that prescribes ssb squats and you don’t have that bar, what would you do? High bar? Front squat? I only enter a back squat 1 RM into the calculator and numbers are based off that. They go as high as 80 % for 5x5 or 85% for 3x3 after several weeks of build up. I am leaning towards chosing high bar but have no idea how that compares to my low bar