MarkKO's Training Log

Just realized I saw Greg in person at a meet here last summer. He is a big, big man.

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Read this as you saw Greg in prison last year and he is a big big man!! Kinda had a very different meaning !!

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Somebody dropped the soap. Lol.

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hahaha :slight_smile:
This mornings moment, thanks Simo

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Thankfully not the case lol

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Just dropping in.

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Woke at 212 lbs, looking decent.

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Hey Mark, do you know who K.Schomer is? He’s some german guy that does strongman who started following me that you were apparently following. Is he the german strongman guy that is here (can’t remember his forum name)?

Pretty sure that’s @Koestrizer

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Yes that would be me. :smiley:

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I’ll definitely keep an eye on your IG then man. I thought it was you, though I wasn’t sure.

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Woke at 211.4 lbs, looking decent.

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Good job sir!

Doing?

Back to normal training

Leg extensions, GHR, GHR sit-ups and some very pathetic broad jumps

Squat out of the mono
5xbar
5xplate/143 lbs
5x2 plates/231 lbs
3x3 plates/319 lbs, open belt
3x2x357 lbs
4x357 lbs
13x357 lbs

All work sets took 13 minutes. Working on Greg’s fast descent, double chin and tickled lats cue. Actually feels good once the fear of snapping at the bottom goes. Need to actually squeeze the bar, but that’s a good thing

https://www.instagram.com/p/Bfo16vxhN5I/

Narrow stance squat, each foot in one inch
2x6x308 lbs - fucked balance. Open belt

Bodybuilder squat, aka no lockout
15x231 lbs - not pleasant

45 degree back raises
4x12 with 44 lbs

DB rows
5x10x130 lbs because the 130 lbs was closer than the 120. Laziness doesn’t pay off. Grip at absolute limit

Done in an hour and 40 minutes because helping out a new guy

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Brutal leg session. Looks awesome! Well done

MarkKO leg volume = good night, sweet quads

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Sorry should have been a little more specific. I was reading through your log of what I’ve missed and how you’re doing and was impressed by your progress. I’ve always been impressed by the way you train and I guess that comment was overall of what I was reading from the past post.

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My quads are, in fact, destroyed. I’m surprised, but they are actually shaking.

@countrygirl2016 sorry, my bad. Thank you. You are very kind.

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Tough workout, nice done Mark.
What should the “speed” squatting do, to make your lifts better?
It looks a bit more unsecure, is probably not the right word.
You squat used to look very strong and stable.

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