Woke at 267.4 lbs, looking similar to the past few days.
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Hope your heads feeling better and the air quality if improving for you guys in Aussie land, my usual every few days question time.
it took you roughly 5 years from may 2015 until now to get from a 1215 pound total @ 198 to 15xx pound total at 260?
just curious what the time line looked like and how you decided to move up weight.
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wow, I always thought that was just normal DL in my gym :).
My head’s good, thanks mate. The smoke and fires are still there, air quality varies depending on how bad the fires are and where the wind blows. Today was ok, tomorrow could be fucked depending how it goes.
Ok, onto the question. It’s harder to answer than you might think because it wasn’t a cut and dried run from 198 to 260, or from 1215 to 1543. To be honest, while I’ll set it out, it probably won’t be that useful to you other than as an example of how things can happen. I can’t really make it useful without telling the story either.
One of the key sections of that period was from May to October 2015, between my second meet and up to my third meet. The meet was my worst to date, the closest I’ve come to bombing. I think I competed at 220 lbs. My training during that period was why the meet was so bad. My squat setup was shocking, my pullup technique was as bad and as a result I developed bad tendonitis in both elbows. This made squatting with a straight bar a no go. I also trained like a dick, going off plan regularly. The only thing that really went well was bench, which until then I hadn’t trained well. I still didn’t train it particularly well, but I focused on practicing technique with moderate weights and while my technique was still poor, it improved enough that I got good results. I went into the meet in the wrong mindset, with no real plan except possibly for bench and reaped the rewards for that.
That meet was the second most important to date, because it was the kick in my backside I needed. I never wanted a meet like that again.
The second section was November 2015 to March 2016. I actually had a plan, and I followed it, only making adjustments when necessary and after due consideration. I worked much harder on improving technique, not just in terms of training but in terms of actually learning what I should be doing and trying to implement that. This was also the first time I genuinely made an effort to gain weight, by eating a bunch, but without much of a plan. I just looked at calories and protein. The big difference was in my training. I had a plan, I started doing bodybuilding assistance, and I worked on fixing my lifts. I also fixed my elbows. I March 2016 I had my first meet at 242 and totalled 1331 lbs. I also strained my back warming up for squats, but because I had a plan and went into the meet healthy I managed to work around it. I didn’t hit exactly what I wanted, but I had a plan which still let me put up a significantly higher total.
Around April 2016 my work situation changed, putting me in a position where I could train four days a week every week. Prior to that I had been training four days one week and two the next. Because of this, I started using 531. I was in full mass gaining swing by now, and mostly fat. I topped out around 230 lbs.
The third section started around May 2016 when I decided I was too fat for no good reason, so started dieting down. The first three or so months were again without a plan, just tracking calories and lowering them as I went. Purely by accident I discovered I lean out better with high carbs and started doing some actual reading and finally started dieting properly with macro tracking on top of calories. I was still using 531 to train, but thought I was working much harder than I actually was. I also made the mistake of using joker sets, although I had learned enough not to be a complete fool. In October 2016 I had a meet at 220 or 242 lbs, I forget which. I totalled 1386 lbs. About four weeks out I hurt my left shoulder badly enough I couldn’t really bench until the meet. My rotator cuff wasn’t doing its job, making my bicep tending take all the strain. I continued to diet until June 2017, by which time I weighed around 185 lbs. I was still using my iteration of 531. After my first proper water cut (which is pointless btw) I totalled 1220 lbs at 181 lbs in June 2017. At this point I started gradually increasing my calories but still used 531. This section of the timeline was where I learned about diet more than anything. I also learned how to do pullups properly, and my squat, bench and deadlift technique came together to a point where they were acceptable, although not good. I was also in arguably the best condition I have ever even, being able to run a seven minute mile without any running training. This section ended somewhat abruptly in October as I approached my second meet at 181. Although I was well on track to post an improved total, I pulled out. While I had toyed with the idea of staying at 181 because I was finally somewhat competitive, I looked and felt like shit. The novelty of having abs wore off and the reality of having abs and fuck all else to show sunk in. Combined with constant lack of energy, it just wasn’t worth it.
The next section is short. I decided that I needed to get out of my comfort zone and change things up. I set out a bodybuilding program, switched to five days a week training and rotated exercises regularly. I focused on feeling my back, shoulders, arms and legs when I trained. The only competition lift I kept was the squat, but I didn’t place it in priority position. I started trying to push through training faster, and finally started working hard. I also started eating more, but still tracked macros and calories. By December 2017 I was close to 200 lbs and was probably about as strong as I’d been to that point. I squatted 440×8 for two or three sets, my bench with feet up was around 200x10 and I was block pulling 420x10 (or something around that) from the knee. The takeaway here is that for the first time the entirety of my training was one, entirely submaximal; two, focused on muscle growth; and three, I actually worked hard. All these elements had been missing until this point. I also realised that at my height the absolute bare minimum weight I needed to be in order to have a decent crack at powerlifting was a lean 220 lbs.
In January 2018 I decided to sign on with Team Panora. I felt better, I was a little bigger and a little stronger and I wanted a bigger total very much.
That is where the most recent and still current section of the timeline began.
What sets it apart is two things, really. The first is that I’m just doing what I’m told. I have absolute confidence in my training because I have absolute confidence in Greg. This makes a big difference. It makes it a matter of course that I do the second thing that sets it apart: I work as hard as I can and do whatever I can to improve, which includes asking questions.
I don’t doubt that what I learned in the time leading up about nutrition and feeling muscles work help as well, BUT they are nowhere near as significant as the first two factors.
The team helps too, even though it’s all on Facebook. I will not lose face in front of them, or Greg. I will earn their respect.
Then there is also the attitude and mental approach that Greg teaches us. It is that we are focused on one thing, and one thing only: a bit more on our total until we’re good enough that all we focus on is winning.
In practice, what does this mean? We train in a manner that maximises our ability to progress for a long, long time: periodised, submaximal training with good fatigue management. No going off plan because we feel good or bad. Patience, and the understanding that for long periods in between meets training will feel like shit and we will seem weaker. Doing what is needed outside the gym: eating properly, doing extra work to build connective tissue and work capacity without impacting fatigue, sleeping as much as possible. Creating an unbreakable conviction in our ability to achieve more.
Indulge me and I’ll tell you the story of my second meet with Greg, about 15 months on the team. Testing fatigued maxes during week two of peak I missed my bench three times, and had issues unracking on my own. I asked Greg what to do. He said, learn how. Two days later I missed my last warmup on the way to test deadlifts. I asked Greg what I should do. He said give up, or don’t. The next week I tweaked my back. I couldn’t deadlift that week. The night before the meet, I got sick. I got through meet day on anaesthetic throat spray, pseudoephedrine and ammonia. I re tweaked my back on my second squat. On my third I hit an all time PR. On bench I hit an all time PR, that I’d missed in peak. I missed out on a PR total by missing my second deadlift and passing my third. My back just couldn’t hold up. Greg’s words: it was a good meet, bad luck happens. Three weeks later, I had to step out of training because I could barely squat. Our team physio set me on the way with rehab, a week after I got invited to nationals. Eight weeks later, at nationals I PRd all my lift and broke 1500 lbs.
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Just before bed
50 band pull aparts
50 band hammer curls (rest/pause)
50 light band good mornings
50 lying leg raises
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Thanks for sharing the story Mark. I have lived the last couple of years of that with you and it was a great reminder of where you have come from and the work you have put in.
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Incredible story, I always appreciate how much time and detail you go into for me.
It really solidified my choice to seek a coach, I was actually doubting it today and thinking of cheating out and getting a Matt wenning membership and manual.
Aside from technique and form I need to get my diet in check, self admittedly I haven’t tracked a single thing ever.
I can’t wait to see what you crush in 2020, I hope to be in the 1400-1500 club this year myself as bench has always been my strong suit, deadlift followed by squat last.
You’re a big inspiration to me, thank you.
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Woke at 267.2 lbs, looking similar to yesterday.
@simo74 thanks man. I appreciate it.
@tireguy I’m always happy to help. Get your first meet under your belt, and don’t worry too much about numbers so long as they get bigger every meet. If you can put 10 pounds on your total each meet, after 10 meers you’ll have 100 lbs more. Ten meets isn’t that many, maybe five or six years. You’ll generally add more anyway, but it’s the mentality you want to cultivate. If you get caught up with specific numbers you’re more likely to second guess yourself and fuck up.
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I feel similar to @simo74 as I remembered so many posts of yours from way back while reading your write up. Really nice write up of an inspirational story that everyone can learn something from.
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When I started paying attention here, you were cutting to the 180s. Can’t believe how long I’ve been active here.
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You’re all starting to make me blush.
I’m just some schmuck who lifts weights.
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LOL thats what we all are Mark. You just lift slightly bigger ones that some of us !!
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Slightly?
Speak for yourself
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Lol I was being optimistic 
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Todays training
T-spine roll
30 seconds each side of
Pec minor stretch
Long head bicep stretch
Thread the needle
4x12 lat pulldowns
2x15xbar floor press supersetted with 20 each of band facepulls and pull aparts
Floor press
Worked up to 2x9x198 lbs
DB flys
2x15x27 lbs
DB military press
2x8x50 lbs
Tricep pushdown
2x25x33 lbs
Lat pulldowns
3x15x132 lbs
Rear delt flys
2x12x27 lbs
Crunches
3x25
An hour and 10 minutes
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Just heard your PM is in Hawaii the tactless douche. These people man.
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Was. He came back when people started dying. He’s a useless piece of shit.
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Woke up at 266.1 lbs, I’m think dehydration although I look a little more bloated too so not sure what’s going on.
Awesome write up Mark, been happy to tag along through this journey. One hell of a journey it has been! Looking forward to what 2020 brings.
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