More rehab
50 light band good mornings
2x25 couch reverse hypers
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Me and the missus have been trying to figure out what to do with our last names.
They rhyme way to much.
‘Bohn-John’
So far we’ve hyphenated it for the wedding lol
How’s the smoke in Canberra? I’m heading back today
Woke at 267.4 lbs, looking pretty similar.
@painter27 I mean, you switch things around and ass a Jovi, you might be onto something.
As to the smoke, it’s been better.
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Back is feeling much better. On waking, massively better than yesterday. After sitting down for breakfast, tightness is still definitely there but receding.
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Todays training
30 seconds each side of
Pec minor stretch
Long head bicep stretch
Thread the needle
4x12 lat pulldowns
2x15xbar bench supersetted with 20 each of pull aparts and facepulls
Bench press
Worked up to
10x242 lbs
3x242 lbs
For a 13 AFSAP, I’m happy. Also because it looks like 242 is a weight I can now hit pretty reliably for 10.
https://www.instagram.com/p/B6zXS0CAbQH/?igshid=4brg03i6296e
CGBP to a one-board
2x7x198 lbs
Cable crossovers
2x12x22 lbs
Did these one armed as that’s how I could rig it up with the lat pulldown.
JM press replacing skull crushers
2x12x88 lbs
Seated row
4x10x154 lbs
Rear delt flys
2x15x27 lbs
All up an hour and 10 minutes
Back felt a ton better after as well.
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Even though my back feels a better, still did some work on it
50 light band good mornings
2x25 couch reverse hypers
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I remember you once were in a situation where you had leg presses programmed and didn’t have access to a leg press. Have you found a suitable substitute? I will be in the same situation in about 7-8 weeks.
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Is that right outside your house? Man, that would be a little unsettling. Any precautions taken to reduce the inhalation or is it not really a health concern at that level? (excuse my ignorance, not a problem I’ve ever been concerned with)
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PSSSHHHHT that is NOT the IG video we want to see. Wasabe vs Caterpillar!!!
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I agree with @BOTSLAYER that wasabi vid is going to get a lot more likes !! 
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Is that bench video sped up or do you actually bench at that speed?
Looking forward to the day I can call my 242 x 10 bench “weak”
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Nice bench Mark, Hope your back keeps calm and easy.
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Woke at 267.6 lbs, looking pretty much the same
@Koestrizer goblet squats. Unless you have access to a belt squat. Then belt squat. I’ve tried hack squat machines but goblet works better.
@yes, took the photo from our living room window. It’s definitely a health hazard, people are being advised to stay indoors with windows shut. Children and the elderly are especially impacted. Munchkin has a blocked nose and a dry cough that comes and goes - which fortunately seems to have no effect on him.
@BOTSLAYER @simo74 I think a wasabi video might be coming. Mrs KO seems to want that, and I don’t mind. I like wasabi.
@dagill2 no, normal speed. What? It’s not that fast, and the last two or three are slooooow. Also, remember, I got about 65 pounds on you. That changes things.
@mortdk thanks mate. Back is behaving so far. I’ll just keep hitting it with the rehab.
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Deadlifting later so did a little early warmup/rehab.
50 light band good mornings
Also did a check on weight for the last few weeks. Still gaining, an average of almost spot on a pound a week for the past four weeks based on average weekly weight in that period.
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Nice work on the consistent weight gain chunk.
Thanks mate. I went a bit further, in the 28 weeks I’ve bee tracking the average gain has been effectively 0.5 pounds a week: 15 pounds over 28 weeks.
Sounds very consistent and controlled, but then thats what we’ve come to expect from you Mark.
Which is awesome and thank you.
Except I haven’t tracked macros, I haven’t weighed portions, and I rarely meal prep. Whatever is going on is working, and I’m not going to change a damn thing until it doesn’t.
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Todays training
30 second each side of
Couch stretch
Pigeon stretch
Supine twist
Hurdler stretch
10 bracing hip thrusts added for luck
3x5xbar deadlift
Deadlift, DL bar
Yeah, DL bar. Figured I’m seven or so weeks out so may as well start using it.
Worked up to
6x3x302 lbs
11x302 lbs
9x302 lbs
So this was a short break day and was written as 6x3x302 followed by 20x302, but warming up my back wasn’t convincing at all. It actually went:
3x302 lbs, check video. Not getting hips low enough because at the same time it wasn’t what my back wanted to do AND made the lift feel shittier on my back.
3x302 lbs again, pushing my hips down more and my back behaved. So finally felt like I could have a crack at the 10 second rests
4x3x302 lbs, 10 second rests. Fourth set not easy enough I stopped again because I wasn’t confident I could keep a decent brace
11x302 lbs, stopped again at that almost not locked in brace
9x302 lbs
Because I’m sure everyone wanted a detailed description, right?
DL without touching the floor
2x8x302 lbs - surprisingly absolutely fine
Belt squat replacing leg press
3x10x220 lbs of plates
BB row
2x5x220 lbs - hell, I could probably have gone to 264 but still trying to minimise stress on my back
Band good mornings
2x35 - used a light band again
Left erector pumped the hell up in a good way, right erector nowhere near. Worth noting.
All up an hour
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