MarkKO's Training Log

Training Training Logs
1722

Couple of notes:

  • the abs/RDFs and biceps/triceps supersets are markedly better than abs/triceps and biceps/RDFs. No shit. I’ll change that in my programming tomorrow. I was wondering why I wasn’t doing it like that before until I remembered it used to be abs/calves and biceps/shrugs.
  • I think I may need to set my sights on a 302-308 lbs bench for July. That’s not me being defeatist, just realistic. It looks like I’ll be competing at 181 lbs (more below) and while I think I’m fully capable of a 318 lbs bench at 181 lbs it won’t be until I’ve been sitting in that class for a while. October, maybe. I think my technique is looking better so it’s now more a matter of just getting in the reps and time (@FlatsFarmer you’ve already mentioned a couple of things, @Reed @BOTSLAYER @littlesleeper @flipcollar input on that would be greatly appreciated)
  • I’m weighing in around the 193 lbs mark or just below NOW, with something like two to three per cent bodyfat left to lose. Call that six pounds, which would put me around 187 lbs: six pounds to 181 lbs is an easy enough cut for a 24 hour weigh in. Now, given the plan is to spend around a year letting my body get used to its new composition while figuring out what my highest sustainable maintenance calories are (that’ll be a tad tricky I think, but my plan currently is to just add 100 calories a day from where I stop cutting down until I stop losing weight, no change in macro breakdown); and given that I’ll most likely be doing that from July 2017 to July 2018, with 2018 GPC nationals (if I qualify in October) around mid year it means I’ll still be sitting around the 187 lbs mark in July 2018.
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1723

Disclaimer: I wouldn’t consider Bench form my strong suit.

I played around with the head lift and sink heave a bit and it helped but I mostly got away from it to focus more on building a form foundation. For me it was like trying to run before I could walk. (I should reopen that box in the future though.) I still head lift a bit but subconsciously as a way to see the bar touch my chest.

I do think my Rep PR @ 315 is still set with head and sink heave though.

It looks…uncontrolled at first, but I know everything is very deliberate (especially since every rep looks the same) and it is cool to see how you manipulate stretch reflex in a paused bench. I think Flats summed it up, your bench is growing into a technical beast mode.

Bottom line repetition will breed strength from what ever set up and if you can get a few more pounds a certain way, do it.

As for your Bench numbers in july, I think you will be pleasantly surprised by then.

And once again, gone for such a short time and everything happens!!! Hope your ankle is better!!

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1724

You bench a bee’s dick shy of four plates. It sure as hell isn’t your weak suit

Which indicates something I think

That’s a hell of a compliment from both you guys @BOTSLAYER @FlatsFarmer

I’m glad two other guys think that the reps look the same, because I thought so.

Never underestimate my capacity for idiocy. Yes, it’s well on the mend. Superficial bruising, nothing more it seems.

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1725

Watched past 3 minutes and can’t help saying you’re back in the groove again. I don’t get to comment on benching form but your approach towards SSB squats implies you aren’t a max-out guy. That explains your squat form. You always gain that extra muscle during training.

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1726

Thank you. I used to consider myself a max out guy more than anything but over time realised I’m really not. I get stronger from reps. I think many people do, just don’t like doing it. Maxing has it’s place, but you can’t always max. You can almost always do reps though.

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1727

What is your current meet PR (out of curiosity)?

How did you set your bodyfat goals? I would never know how many percent I have left to lose to reach a preferred level of leanness, I just always expect that it is more than I think…which has been true thus far. Or is this just based on your goal weight of walking around at 187lbs?

Definitely. I agree with the others in saying that your bench reps look VERY consistent independent of the weight on the bar. So if that form feels most comfortable, I think you’ve nailed it.

I have VERY little knowledge on bench form and have not attempted any sort of head lifting, sink and heave trickery. I’ve discovered I can bench more with a SLIGHTLY more narrow grip on the bar than the classic “pinky on the grooved rings”, and by tucking my elbows a bit and touching my chest in the lower pec area (looks similar to your bar on chest placement…I think). I’ve also recently semi-kinda-sorta figured out this whole ‘leg-drive’ thing that I never really understood before so that has definitely added some extra lbs on the bar and explosiveness off the chest.

Also, awesome progress on the weight loss too. I’ve been slacking in that department…

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1728

Currently 286 lbs

I had a look at the 198s and 220s who were in the top 10 in Aus and saw the general consensus that above 10% was pretty sustainable so plumped for 15%. Been getting BIA measurements every three months to track progress.

That’s just where I think I’ll be at when my bodyfat is around 15%. I was around 197 lbs at 18%, so I figure getting to 15% will take another 10 lbs give or take.

This is reassuring, because it feels damn good.

Thank you

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1729

So you’ll be hitting a PR and competing in a lower weight class? Win.Win.

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1730

Weighed 192.5 lbs on waking, been looking similar last few mornings in a good way.

Ankle less bruised, slightly less swollen and kind of itchy/achy. Noticed my lower back tight around the Xmas tree.

Went in today to do some bike sprints, decided to hit the reverse hyper for a bit to loosen my back up first.

Today’s training

Reverse hyper
Empty x 20
Plate/side x 20
Two plates/side x 20
Three plates/side x 20
Four plates/side x 20

Dead hang for about 30 seconds

Sort of lazy lifter - hang with twist, bodyweight squat hold, bodyweight squat hold, dead hang

Low back feeling full by now, which is what I wanted

Stationary bike sprints

10 x 40 sec off/20 sec on at level 13

Managed intensity 10-15% higher than usual

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1731

OK, some more little tweaks to my programming to July: switched over the arm, ab and delt/trap work as discussed. Makes so much more sense, can’t believe I didn’t think of it before.

Also re-checked peaking phase, because I want to get this shit right. This is how it runs, I’m setting it out here because it’s actually easier to see the sequence like this compared to my Excel sheet. All assistance is minimal during the peaking phase.

Week 1

Monday - bench one, work up to 5x95% of TM
Tuesday - heavy DL, work up in 3/5/1 to 1+x100% of TM
Wednesday - rest
Thursday - bench two, work up to 5x85% of TM
Friday - wrapped squat, work up to 5x95% of TM, Elite FTS Normal wraps
Weekend - rest

Week 2

Monday - bench one, work up to 3x100% of TM
Tuesday - SGDL, light
Wednesday - rest
Thursday - bench two, work up to 3x90% of TM
Friday - wrapped squat, work up to 3x100% of TM, Elite FTS Normal wraps
Weekend - rest

Week 3

Monday - bench one, work up to 1x105% of TM
Tuesday - heavy DL, work up to 1x95% of TM
Wednesday - rest
Thursday - bench two, work up to 1x95% of TM
Friday - wrapped squat, work up to 1x100% of TM, Elite FTS Normal wraps
Weekend - rest

TMs go up

Week 4

Monday - bench one, work up to 5x95% of TM
Tuesday - heavy DL, work up in 3/5/1 to 1+x100% of TM - last heavy DL before meet
Wednesday - rest
Thursday - bench two, work up to 5x85% of TM
Friday - wrapped squat, work up to 5x95% of TM, Red Slingshot wraps
Weekend - rest

Week 5

Monday - bench one, work up to 3x100% of TM
Tuesday - SGDL, light
Wednesday - rest
Thursday - wrapped squat, work up to 3x100% of TM, Red Slingshot wraps
Friday - bench two, work up to 3x90% of TM
Weekend - rest

Week 6

Monday - bench one, work up to 1x105% of TM
Tuesday - rest
Wednesday - wrapped squat, work up to 1x100% of TM, Red Slingshot wraps - last heavy squat before meet
Thursday - rest
Friday - bench two, work up to 1x100% of TM
Weekend - rest

Week 7

Monday - wrapped squat, work up to 5x70% of TM, Red Slingshot wraps
Tuesday - bench press, work up to 5x70% of TM
Wednesday - rest
Thursday - rest, water cut begins
Friday - rest, water cut
Saturday - weigh in, rehydrate
Sunday - meet day

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1732

I forgot to list one other change I made to the anchor: on bench day two I’m adding a joker set for weekly reps, so 5x95% in week one, 3x100% in week two and 1x100% in week three. Effectively it’s what I’m doing for bench day one during the peaking phase. It just seems like a good idea because my TM is that low and it lets me handle slightly heavier sets more regularly, which I think is something I missed during the leader.

This way I hit a plus set on bench day one, knocking out reps; while on day two I stay at weekly reps but add a joker set.

1733

Oh, and also. Ankle is pissing me off: it doesn’t really hurt too much, but it feels really tight despite being quite mobile and it’s hot and feels itchy just under the skin. I’m icing it right now, will probably rub a bunch of Voltaren on it after. The swelling has gone down a bit and the bruising has reduced a lot, but at the impact point it feels lumpy. Whole thing feels like a knuckle that needs cracking. Oh well. Not worried about squatting on Friday, just want the prickle and tightness to fuck off.

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1734

Out of curiosity, why does this make so much more sense? I mean I know bis/tris is your classic bro pump session, but I can’t quite justify in my head why one would be much better than the other.

Is icing something you have found to help with recovery from an injury? I have completely stopped icing injuries unless I am just trying to numb the pain to get through a particular activity. I think there is some pretty significant research out now pointing to the fact that icing will simply delay the body’s ability to heal the given injury. The local warmth/swelling is the body’s attempt to heal the injured area, and by icing you are just stopping those effects.

By no means am I qualified/trying to challenge your actions, just passing along some information that I’ve read and that seemed to make sense to me! I now lean towards hot epsom salt baths/hot tub/heating pad to aid in recovery.

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1735

Would you mind commenting/providing your “water cut” in a nutshell? Or elaborately? Either way I’d be considerably interested…

JJ

1736

The arm pump is way better the bro way, and I noticed I could do the RDFs better when I hadn’t done a bunch of rows immediately prior. Plus dong the tricep work on bench day seems to make more sense.

Not really, but luckily I haven’t had enough experience with injury to be sure. In this particular case, the swelling was just irritating me so I iced it to bring it down. Seems to have worked. I think because it’s my ankle even though it’s healing well it’s hard for the fluid to drain, so the swelling just gets annoying.

1737

I stop drinking for a couple of days, bar just enough to function. It’s that simple. I’ve done it once so far, dropped close to 15 lbs in 24-36 hours if I remember right. This time I’ll probably be a little gentler and more structured. I’ll log what I do for sure.

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1738

Woke at 191.8 lbs, and ankle feeling better for the icing and Voltaren. Bruising further reduced, and the swelling seems to have gone down so everything felt looser. My theraband broke yesterday, so I did some pornstars (I’m sure there’s a different name for it, but it’s what I know this exercise as) with a 11 lbs dumbbell we have. Felt different, but OK.

Today’s training

Lazy lifter plus shoulders

Bench press

5x198 lbs, under 6 RPE
5x225 lbs, 6-7 RPE
4x254 lbs, 9-10 RPE - pleased with this, although pauses were non-existent
1x269 lbs, TM, 9-10 RPE - smoother than Monday I think
3x5x198 lbs, under 6, under 6 and 6-7 RPE

Here are the first reps from 132 lbs onwards again, trying to keep all reps looking identical

https://www.instagram.com/p/BRrsLWJl6_k/

Dips 50 total reps with 22 lbs: 18, 13, 12, 10

These are getting markedly easier. I’m debating making 20 my threshold for adding another 22 lbs. I’ll see how I go.

Kroc rows 120 lbs 20 L+R - worked on squeezing the DB for as long as possible before just hanging on to it. I’m less concerned about the reps right now as long as I go to 20 at least provided I’m crushing the DB hard
Balance to 50 reps at 90 lbs: 15, 15

Supersetted Hammer curls/tricep pushdowns
Curls 50 total reps at 30 lbs: 14,11, 12, 13
Pushdowns 100 total reps at 27 lbs: 30, 25, 28, 21

Incline treadmill walk 13 minutes at 15 incline and 5 km/h - I need to remember to account for the two minute cooldown it automatically includes

Went home and iced my ankle for some time again as it was starting to feel irritated.

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1739

Woke at 193.2 lbs, not surprised because I felt puffy AF all second half of yesterday and my lower gut looked really bloated by bedtime. Felt kind of off second half of yesterday too, actually. Dry, pissed off, sort of tired. Feeling better today so far.

No idea what caused all that. Unless I massively miscalculated something I ate as normal, drank as normal too. Ditto the mood. Tiny bit snuffly this morning though, and I do tend to bloat and hold excess weight if I have a cold so that could be it, although I don’t feel like I’m getting properly sick.

Squats later today. Looking forward to that.

1740

I’ve done that before! It’s no fun.
What helped for me was trying to spell out the alphabet with the toes of the affected limb, and also balancing on one foot at a time for 5 or so minutes a day

1440×2560 2.24 MB

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1741

Now THAT’S what I call an ankle. Luckily, mine is behaving. I had a feel and I think what’s happened is I’ve sort of got a haematoma or aggregate of debris around the impact point. I gave it a massage before bed and that seems to have helped break the junk up a little. I’ll keep doing that, and ice it as is needed.

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