Little Mark Henry and the No-Good, Very Bad Programming That Was Essentially Useless For Essentially Everyone

littlemarkhenry · #1

Hi friends.

After a long struggle with some involuntary hardships, I'm determining that I'm finally in a place to rebuild my relationship with the refining power of the barbell.

I'm doing an HPS thing right now, and I'm looking to try some other high-volume stuff from @Hanley once this stops working. Hopefully it will be responsive to my feelings and in line with cutting-edge scientific recommendations on exercise science, and therefore completely useless and inferior to simpler and harder protocols, thusly.
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Stats:
Age: 23
Weight: 225 lbs
Height: 6'2 irl, 6'3 on Tinder
Training history: Way too much time on fahves

Never really done a 1RM, so I'll just leave my best 5s here for now.
Squat: 320x5
Bench: 200x5
Deadlift: 420x5
Press: 140x5

littlemarkhenry · #2

(deleted for double post)

mbasic · #3

catchy title, just rolls off the tongue

littlemarkhenry · #4

mbasic wrote: ↑Tue Feb 12, 2019 10:21 am catchy title, just rolls off the tongue

I try.

mouse · #5

This is indeed a grand title...

littlemarkhenry · #6

Went to my second grappling class ever yesterday, once again found myself completely crushed. Coach had us going back and forth between 3-minute rounds of rolling and this crossfitty circuit of jump squats, push ups, and sit ups in pyramids up to 10 and back down.

I'm having a lot of fun with grappling, and my fairly weak strength base is impressive to a lot of people there, but my conditioning and muscular endurance are both trash. I'm gonna put in some miles on the Airdyne after SBD tomorrow morning, and I'm gonna start (slowly) adding in some bodyweight circuits on GPP days.

littlemarkhenry · #7

mouse wrote: ↑Thu Feb 14, 2019 11:54 am This is indeed a grand title...

it's to compensate for the weak lifts.

littlemarkhenry · #8

Training went ok this morning.

Bench: 1x225 (PR), 1x190, 1x180, 1x180, 2x170, 2x160, 2x150
Squat: 5x5x230 (harder than it should have been)
Deadlift: 3x3x340. I really need to stop pulling in heels, and deadlifting after low-bar still sucks.

Didn't have time for cardio after.

(edited for number error)

ChrisMcCarthy1979 · #9

Well done on hitting 2 plates!

littlemarkhenry · #10

ChrisMcCarthy1979 wrote: ↑Fri Feb 15, 2019 10:27 am Well done on hitting 2 plates!

Thanks! It's barely bodyweight, but I was happy about it.

littlemarkhenry · #11

Went for a 20-minute walk, and I'm gonna call it training because I swear my cardio is so bad that I almost got a side-stitch.

littlemarkhenry · #12

Squat: 3x5x225
Press: 3x5x115
Deadlift: 5x315
Chins: 3, 2, 2, 1, 2 (EMOM)

littlemarkhenry · #13

A little backdated logging.

3/18
Bench: 155x8,5,3,3,3,3,3,3,3,3

3/21
Bench: 165x8,4,4,4,3,5
Machine Rows: 7-min DB

littlemarkhenry · #14

Some pressing, trap bar, and neck work.

Press: 85x18 (Myo)
Trap Bar: 405x21 (EMOM)
Neck curls: 10lbs (5-min density)

littlemarkhenry · #15

Took a few months off. Did some BJJ. Got sooper weak.

Squat: 185x3x3
Bench: 135x3x5
Chins: 5, 5, 4

littlemarkhenry · #16

LB Squat: 185x3x5
Bench: 135x3x8
Chins, 4, 4, 3

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