Who are you, what have you done with Mark, and why are you crossfitting?
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Peak’s over brother, got to get back to conditioning work. I like the bike, way less impact than sprints.
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Hows the next phase like
Hypertrophy stuff for a while and then back to the grind.
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Same as usual @mortdk
Six weeks of hypertrophy and then back to accumulation training. I’m curious to see how having the CPAP impacts my recovery. It’s always been the hardest part of my training, but I’ve never done it getting proper sleep before.
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I hope it works out well for you Mark.
I think it will, sleep should have a great impact on recovery it’s said. And with you sleeping better why not better recovery
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That’s the plan.
This one is pretty funny to me too. There is nothing straight about BBing and that doesnt make it good or bad it just is so enjoy it.
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You are spot on, when I think back to teenage me buying muscle mags and having pictures of bodybuilders up in the garage where I trained it now seems really funny. Most kids had topless women on their walls and I had Mike Quinn or Berry Demey posing. So gay!!
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Woke at 263.5 lbs, looking similar to yesterday.
Todays training
3x10 bracing hip thrusts supersetted with 15 air squats
10x10 second bracing 90/90
DL, stiff bar
2x10x330 lbs
Rack pull from mid shin
2x10x330 lbs
Belt on for both. I have access to an Eleiko bar now, so I used it. It will help my grip. SI joint made itself known a couple of times but nothing to make me stop or worry
DL without touching the floor
10x231 lbs
BB row
10x154 lbs
2x10x165 lbs
DB row
25x110 lbs
DB press
3x12x40 lbs
Hell of a burn in my tris.
DB RDF
3x15x25 lbs
An hour and 20 minutes
Wait, are we back now to a state where we can use “gay” without it being meant as a homophobic prejorative? Because it’d be pretty gay if we weren’t.
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Nope, I’d argue we aren’t and we shouldn’t try to go back either.
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Probably right.
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Woke at 262.4 lbs. Quite a drop, but luckily the weekend is coming up so it might reverse slightly. Anything more than a pound a week overall and I’ll get edgy
Todays training
Two giant sets of facepulls and pull aparts
One giant set of DB tricep rollovers and DB bench
Time for this 10 second rest bullshit again
Pushups
50 reps in 4x10 and1x6/2/2 rest/pause - when I say rest/pause I mean my rests during that set were about a breath.
Diamond pushups
25 reps in 5x5
Dips
50 reps in
5x3, then longer rest - couldn’t get my arms to 90 degrees, felt like my triceps and delts would explode. Shoulder and elbow joints felt fine, this was the muscles.
1x4, 4x3, then longer rest - managed to get a little closer to 90 degrees
5x3, then longer rest - getting reeeeaaaallly close to failure on the last rep of sets four and five
1x5
Left bicep almost cramped. Weird.
32 minutes to this point
Bench dips
50 reps in 5x10
38 minutes to here
Pullups
35 reps in
3x2, then longer rest
3x2, then longer rest - moved my grip out a tad. Should have rested longer
3x2, then longer rest
3x2, then longer rest - so now I’ve got a knot in my left bicep
1x5, 1 - that last one my lats failed on the way up
Timer stopped without me noticing. Seems like I can knock out five pullups whenever. Encouraging I guess?
Air squats
80 reps in 4x15, 1x8/10/12/16/20 rest/pause
Managed to figure out about an hour and 10 minutes to here
Lying leg raises
50 reps in 5x10
Then some banded shoulder distraction because I think I fucking need it
Call it an hour and 20 minutes
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You’re essentiallly wasting away, dude.
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Woke at 261.7 lbs, looking somewhat less bloated.
That knot in my left bicep has now morphed into some bullshit where my whole upper left arm is tight as all hell. It kept waking me up overnight. There definitely is nothing wrong with my shoulder or elbow joints, but it feels like my left bicep is pulling my tricep and delt all over the fucking shop. If I push hard into the bicep belly it relieves this for a short time. The Bowtie helps too. Extending my arm or flexing it is not a whole lot of fun. Right bicep is sore, but not being extra.
With the way that last workout looked it could be rhabdo.
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Wouldn’t I be puking and pissing blood if it was?
Digging around in the tight spots with my knuckles seems to have helped significantly
Edit: even better than knuckles is getting a 70 lbs seven year old to stand on it
Extra workout
Two rounds of 25 each of
Pull aparts
Air squats
Reverse hypers
Lying leg raises
The pull aparts definitely took tension off my bicep/shoulder. Seems like tension in my bicep is putting stress on the bicep tendon and front delt. I may well ditch any curls in the hypertrophy phase because they aren’t worth this hassle.