MarkKO's Training Log

Sitting back eating popcorn and waiting !!! :wink:

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I thought he was a kiwi :wink:

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lmao thanks for making me smile, I needed that this morning.

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Hey! What did I ever do to you?

Lol.

Nope, Australian (there’s a few of us on here). In Canberra.

Haven’t been to a dentist in ages, certainly don’t remember anything making me wanting to go back.

Hello back :smile:

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Woke up dead on 193.6 lbs

Today’s training

Lazy lifter plus shoulders

Squat

15 TRX fatman pull-ups between first three warmup sets

Took until the last warmup to get into my groove

5x341 lbs, under 6 RPE - a bit looser than I should have been
5x390 lbs, 6 RPE - pushing the pace
5x440 lbs, 9 RPE - finally getting the pace up there, hence the high RPE for something I could get five more reps with at a slower pace.

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

Front squat FSL 5x8x242 lbs, under 6 RPE across

SSB RFESS: 10xbar, 10x110 lbs, 10x132 lbs, 10x110 lbs, 5xbar left leg

Disaster (OK, stupidity on my part) struck on that last set: I let the SSB roll off my back and land on my left ankle while it rested on the bench. Hurt like a bitch. Used a knee wrap to strap an ice block to it.

Looking forward to swapping RFESS out for lunges during the anchor (not really, but a change is something I guess). I think my quads have about caught up and my hammies need some love. FSL with comp squats and lunges should do it. Might replace back raises with SSB good mornings too.

45 degree back raises 100 total reps with 44 lbs: 40, 36, 24

GHR sit-ups were out because of my ankle, so

Supersetted rope tricep pushdowns/standing cable crunches
Pushdowns 100 total reps at 27.5 lbs: 27, 24, 27, 22 - these were awesome. Annihilated my triceps, much better than band pushdowns.
Crunches 50 total reps at 66 lbs: 25, 25 - very meh, probably wasn’t doing them properly or too light.

Hopefully the ankle is just bruised. I’m thinking because it was fully on the bench it wasn’t hyperextended or twisted by the impact or anything, which I’m extremely thankful for.

Haha! My brother in law is a kiwi. I always give him shit and call him Steve Irwin or Aussie boy.

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[quote=“MarkKO, post:1671, topic:208986”]
In my 20s I’d get intimidated by any method I didn’t understand and reject it as too much effort or too complicated.[/quote]
I got so turned off by smolov I immediately sought refuge under 5/3/1 with stellar results

100 X 3
110 X 1
100 X 5
110 X 1 X 2
105 X 3
115 X 1
105 X 5
120 X 1

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Wow, what a weak bencher. :wink:

Also you’re looking fucking shredded, mate.

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I woke up dead today too. I didn’t sleep a wink. Clocked a 5s grind.

You push away (backwards) from your squats, causing a premature butt rise in the last rep.

I understand its a technique widely practiced. Why’s that?

I woke up dead today too. I didn’t sleep a wink. Clocked a 5s grind.

You push away (backwards) from your squats, causing a premature butt rise in the last rep.

I understand its a technique widely practiced. Why’s that?

For me, it’s known as the ‘oh fuck’ technique, because what happens is I get pushed forward and end up having to semi-good morning the weight up. It’s one reason I prize lower back strength and resilience - that lets me get away with doing this sometimes multiple times in a set, and definitely on heavy/max singles. Beats the hell out of rolling the bar over your head, which is what happens if I don’t manage to grind my way out of trouble.

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Shut up @Destrength not everyone was born with a three plate bench :wink:

Thanks. The package is coming together.

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The bench was my only competitive lift on the national level. I probably could’ve been a really good bench specialist if I put emphasis on my bench. Instead I’ve done a complete 180 and went into a sport that having a big bench means literally nothing. lol

I think if you keep up with lots of volume for upper body muscle building, your bench will catch up to your squat/deadlift. In the bench mass lifts mass, you can be pretty small and have awesome squats/deadlifts, but in the bench you have to be a big ass mofo to bench big weights.

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Yeah, I know. I’ve pretty much accepted that my bench probably won’t be anything special until I’m sitting above 205 lbs around 15% bodyfat - so that’s going to be a while. If I can sit in the mid 180s to low 190s and get my bench to around 330-50 lbs I’ll be happy enough. That’ll give me something to build on as I get more muscular.

Here are this week’s highlights.

Been moderately elevating my ankle and it sort of feels ok but it hurts and is kind of stiff. Minimal swelling so far, which is good. Hasn’t made me overly keen to be useful around the house though.

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This was written with elevated foot. Standing up means blood rushes down. Fucking OW! More icing, some swelling at point of impact.

I’m a fucking idiot.

The damage so far. Just rubbed in some Voltaren, it’s the Osteogel so not sure how much good it’ll do but I’m hoping better than nothing.

Call him Quade Cooper if you’re feeling really mean.

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@MarkKO I shattered my ankle 5 years ago and it flared up a lot when I started doing farmers walks last year.
Using a heat lamp for 10 minutes a day for a week completely fixed it and hasn’t come up again since.
Hope this helps.

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Ouch!

I’m glad you didn’t break your foot right off! That’s why they put handles on the SSB. Is it the “weekend” for you, or do you have to go hobble around work?

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