- Bloodsport
- Double Impact
- Cyborg
Or maybe
- Universal Soldier
- Kickboxer
- Lionheart
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As expected after 29 hours of work across two shifts not feeling exactly chipper, but I’ve trained hard feeling worse.
Today’s training
Lazy lifter warmup (Tip: Do The Lazy Lifter Warm-Up)
Beats Agile 8 on time, and I felt damn good after so I’ll trial this for a bit.
Squat
12 TRX fatman pull-ups between first three sets
As per deload rules, beltless. Also trying my Oly shoes with my comp squat. Taking micro pauses in the hole. The Oly shoes feel great, and I had a better sense of depth from the empty bar.
5x247 lbs, 6 RPE
5x297 lbs, 6 RPE
5x346 lbs, 6 RPE
Here’s the top set
https://www.instagram.com/p/BNfhVjRB3HJ/
After some thought added another set. Squats felt so good I just wanted to do more.
3x407 lbs, 8 RPE
https://www.instagram.com/p/BNfkEsNBxN4/
Bench press
Paused the first three sets
25 pull aparts with rotation between first three sets
5x143 lbs, under 6 RPE
5x170 lbs, 6 RPE
5x198 lbs, 8 RPE
17x143 lbs, 8 RPE
Dips 25 total reps: 14, 11
Kroc rows at 100 lbs 20L+R
100 total reps calf raises at 121 lbs: 30, 25, 25, 20
Supersetted with
50 total reps hanging leg raises (because shins to bar is a big fat nope right now. Used the slings too): 13, 13, 12, 12
10 minutes on the stairmill at level 6
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- Universal Soldier
- Bloodsport
- Timecop
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Just by the by, I do realise how much I go on and on about very little. Thanks for still stopping by despite the waffle.
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I find the long posts the most interesting if I’m honest. There’s 100s of logs of good training but not many have the thought behind it all.
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Makes me feel better. It’s pretty much my steam of training consciousnesses, with the occasional rant.
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My favorite Van Damme movie…
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No elbow sleeves for a while. I’d forgotten how much I like getting inked. I won’t wait 12 years to get my next
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Cycle 10, week 1
After a lot of sitting (driving in and out of Wollongong and getting inked coming to around nine hours) my back is quite stiff. Glad it’s bench day.
Today’s training
Lazy warmup plus shoulders
Bench press
Trying to pause slightly on the chest each rep. New technique continues to feel better.
5x170 lbs, under 6 RPE
5x198 lbs, under 6 RPE
5x220 lbs, 6 RPE
5x247 lbs, 9 RPE - lockout on five felt great, I think I got the groove just right
Military press
25 total reps at 132 lbs: 6, 6, 7, 6
T-bar rows
50 total reps at 121 lbs: 17, 17, 16
Supersetted Fat Gripz BB shrugs
50 total reps at 154 lbs: 20, 15, 16,
No curls due to the tattoo, don’t want to risk it more than I am currently. Cut the shrugs to 50 for the same reason, forearm was feeling very swollen. Tatt seems fine but I’d regret missing it up for a few reps.
Stationary bike sprints:
10 x 40 sec off/20 sec on at level 10&
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Tattoo looks cool af.What does it say though?‘‘betty Lucius’’?
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Spot on, and thanks. It turned out so well, I still can’t quote believe how well it turned out. Must have checked it a hundred times training to make sure it was OK.
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Is Betty your wife?
Also digging the tattoo btw.
Wife to be, November next year.
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Hey Mark, wanted to clear up me not accepting your request on Instagram. That account is pretty much just a data cache for me and I don’t allow anyone else to follow it either so no hard feelings haha.
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No worries. The description pretty much says that if I remember correctly.
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Tattoo looks great bud!
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Felt fucking drained this morning. Not sure why, maybe because it’s been a busy couple of weeks, maybe the tattoo healing (hopefully not that because then I’d be a massive pussy).
Today’s training
Lazy warmup. Meh.
Deadlift
4 pull-ups between first three warmup sets. These felt kind of good. This part of the plan is going well so far
Grip feeling weak AF, never a good sign
5x401 lbs, 7-8 RPE
0x462 lbs, just nope. Lower back shut up shop.
Switched to trap bar à la @Yogi1, which hits my glutes like nothing else BTW
3x462 lbs, 8 RPE
1+1x517 lbs, 8-9 RPE but we’ll never know because plates kept falling off and I got tired of putting them back on
0x572 lbs, final proof I shouldn’t have been pulling today, as if I needed it.
Holy hell I am glad next year starts with nice low TMs. I’ll go for 572 lbs again in two weeks, I’d like to round out the year with a decent pull. We shall see how they pans out.
90 degree back raises
100 total reps: 30, 30, 25, 15
Calf raises supersetted with ab wheel rollouts
Calves 100 total reps at 132 lbs: 30, 30, 25, 20
Ab wheel 50 total reps: 20 (I think maybe I’m doing them wrong if I can do this many), 15, 10, 10
Apart from DL everything else felt fine. Possibly my grip and back were a bit affected by yesterday’s rows and shrugs, so that may just be something I’ll adjust to.
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Since I’ve started using the TB my glutes have been fucking killing me but I’m not sure if it’s that or the reverse lunges I’ve started doing. In any case, I’ve been walking about like John Wayne the last couple of weeks
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Could it be that you were dehydrated?I’ve been focusing on drinking at least 1 gallon of water per day the past week and am feeling amazing
Possible but unlikely, I drink a lot of water.
Most probably a mix of being tired and a too high TM. I’m starting to realise that when I have a rough DL session on 531 and I’m not sick that is an indicator my TM is too high.
Just before I switched to 351 for DL, I had a rough DL day when I wasn’t sick. Guess what, TM was too high. I failed to notice that and my first 351 cycle reflected this. Same thing now, last cycle my week three DL day was rough as guts and guess what? So was my first one back after a deload.
I’ll see if I can work through this cycle as is because everything resets in the new year.
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