It’s at the stage that when we go out of the house for an extended period I bring a tub of food just in case. Don’t always end up eating it, but it’s reassuring to know it’s there.
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And lift much less weight.
Welcome to living the life man, I remember packing a shake and a meal with me every time I left the house when I was bulking hard
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Woke at 224.8 lbs, looking pretty much identical to yesterday. Maybe a little bloated around lower ab, but nothing that stands out. I’m going with salt and being hydrated.
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Woke at 224.4 lbs, looking the same as yesterday.
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Back to normal. Feeling somewhat renewed after deload
Today’s training
Leg extensions, GHR sit-ups, lateral and broad jumps
All squats beltless
Squat, mono
5xbar - felt so off it isn’t funny
5xplate/143 lbs - much better
2x2 plates/231 lbs
5x2x302 lbs - meant to be four. I don’t count well
3x302 lbs
5x302 lbs
All sets at 302 lbs with five second rests between sets. Too two minutes and 20 seconds
Paused squat one inch out of the hole
2x5x302 lbs - much, MUCH easier than when I last did this, same weight
Wore my Mattflexes again. Starting to warm to them. They give a much more accurate idea of where my feet are and what they’re doing. Will try them for DL this week. Hopefully they’ll feel good too, so I’ll have one pair of training shoes
Weighted walking lunges
2x10 mx55 lbs each hand
45 degree back raises
50 reps at bodyweight - one set
Lat pulldowns
2x10x154 lbs
Done in and hour and 15 minutes including some chatting between finishing and doing mobility shit
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Woke at 224.8 lbs, little bit bloated. That’s salt, mostly, yesterday I ate a bunch more salt. Otherwise looking much the sme.
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Today’s training
Pull-ups (8, room for 9) and hand release push-ups (8)
Bench press
5xbar
3xplate
2x176 lbs
4x2x209 lbs sort of paused-ish
13x209 lbs - this is cool. Same reps. Extra five pounds
https://www.instagram.com/p/BigX2ncBtfD/
Setup was on point today and bar moved like fucking butter.
Spoto press
3x6x170 lbs
Push-ups
2x20
Bench dips
4x15 - lit up the long head of my triceps like nothing else
Rear delt flyes
12x25 lbs - too light, last time I did them this was a good weight
12x30 lbs - still too light
12x35 lbs - money
Inverted rows
3x10 - rear delts on fire by now
Done in hour and 20 minutes
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Woke at 223.7 lbs, looking a little bloated around lower abs but otherwise the same.
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Woke at 224.6 lbs, looking the same as yesterday.
Bench form looks great!
Why no spot? You had 1-2 more in you clean. Not pushing past 8RPE?
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One more, maybe. I reckon it would have been 50/50. I’d have called it 9 RPE if I was measuring. I only get a spotter if I need a handout.
I’m honestly not focused on numbers. My job is to accumulate fatigue and improve technique. If I can beat or match numbers, great. If I can’t I don’t care. So for my main movement I’ll keep going until I figure the next rep will be a shitshow if it’s a max set. Otherwise I just do the reps as set out.
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It has taken me this long to figure out why panora always tags and wears ‘fifth set’ 
I’m sure there’s more to it but basically four technique sets and a then push for reps and fatigue on fifth set?
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Yes and no @kleinhound
I guess the ‘trademark’ of 5th Set is the five doubles and a max set, but we only ever really do that once every couple of weeks or so for each lift, and I’m pretty sure never for more than one lift in a week.
Generally a week will look like
A lift for light load, many sets for various reps, really short rests
A lift for that 5th set
A lift at heavier loads for a few sets of lower reps
Assistance day either full body or bench focused with two sets of 20-25 of a full ROM bench variation
Every main day you do one or two supplemental exercises, which Swede calls Muscularly Similar Movements (MSMs), followed by a bunch of assistance work (usually more for upper body) which is basically bodybuilding. You do some kind of row almost every day.
6 Likes
Today’s training
45 degree back raises, GHR sit-ups, box jumps
Deadlift, stiff bar
5xplate
3x2 plates
2x3 plates
Belt goes on, switch to mixed grip
1x363 lbs
4x1x423 lbs
2x5x423 lbs
Work sets took 11 minutes. Didn’t quite get the jump cue right until the last two sets
Tried out the Mattflexes. They’re good, so that’s one pair of shoes for everything. Win.
SGDL
3x308 lbs
3x6x341 lbs
We’ve been cleared to use straps for supplemental lifts. Thank fuck. Instructions were to slowly work up to a moderately difficult weight. I went more with the moderate part than the difficult, but last two reps on each set were definitely work even if they were fast.
https://www.instagram.com/p/Bik9M7lh9fo/
DB split squats
3x10x55 lbs
DB rows
4x12x120 lbs
Air squats
50 reps, used the squat bar. Didn’t feel different to no bar really, just more realistic position.
Including some chatting took an hour and 45 minutes.
9 Likes
Goddamn Mark you’re a beast.
Awesome workout.
Next time “used the squat bar and put on a couple af plates”
It’s going to be fun to see what all that work puts to your numbers. You don’t ever comes close to a max lift do you?
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Some of the guys had tried it so I gave it a shot. It feels more like practice with the bar, which is cool. Doesn’t feel different to bodyweight in respect to weight.
No, not in training. We do when we peak, and I’m excited AF for that. That’s after this cycle. Volume drops hugely (by maybe half or more), I think we drop to three days a week after two weeks too.
I feel stronger, though. Because we aim to hit a small PR in week two, I already know within 2.5 lbs what I’m going to aim for, which is in the region of 517/280/561. Meet numbers should be 2-5% higher than that. I know it sounds too predictable, but Greg’s been at this for two decades and every week we have people on the team doing just that.
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Really looking forward to it, been tagging along for a long time now, it’s been quite a journey.
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Woke at 224.6 lbs, but looking less bloated.
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Today’s training
Leg extensions, GHR sit-ups and broad jumps
Front squat
Worked up to 6x264 lbs - no more there today, fatigue is pretty high
DB goblet squat
4x10x115 lbs
45 degree back raises
4x10 at bodyweight
BB rows
3x10x198 lbs - that’s a weight that’s easily manageable now
DB rows
2x20x110 lbs
Lying leg raises
50 total reps: 25, 25 - turns out holding a racked EZ bar makes this waaaaaay nicer on my elbows
8 Likes