MarkKO's training log

[MarkKO]

Weighted vest walk was somewhat slower today, although not as slow as I thought it would be after the first kilometre.

Waist looks like it's gone down half a centimetre as well even though waking weight is finally starting to trend up a little. Not enough for Carbon, however, which upped my calories yesterday at checkin. Again. Now I'm on 4800 per day. I'm going to need to look at how I can meet that without having to have a 1500+ calorie dinner.

I think I'm also going to have to seriously consider not reducing calories much or at all over the weekend. I'm into unfamiliar territory now, I didn't even remotely expect I'd be having to eat that much more. It isn't a problem, it's just a bit surprising.

Didn't train yesterday. I did get to the gym, took a look around and left. It was a deload week after all and I just didn't feel like training which wasn't my finest moment but also not really much of a problem.

Right shoulder seems to be still improving which is positive. Hopefully within the next few weeks I'll be back to benching completely normally.

[MarkKO]

The weather permitted another weighted vest walk, which came in about a minute faster than yesterday.

[MarkKO]

Block four begins.

Monday SSB squat
3x457 lbs, which moved a tad better than last week
4x8x358 lbs, the last set was HARD. Fuck. In a good way
50 m x 352 lbs backwards sled drags
4x20x220 lbs reverse hyper, which gave me tinnitus in both ears that's still there a couple of hours later

[Renascent]

4x20x220 lbs reverse hyper, which gave me tinnitus in both ears that's still there a couple of hours later

From the Valsalva?

[MarkKO]

4x20x220 lbs reverse hyper, which gave me tinnitus in both ears that's still there a couple of hours later

From the Valsalva?

I guess? I've been congested the last few weeks so maybe that contributed. The reverse hyper does generate significant tension in my traps so I guess that could have contributed as well.

[MarkKO]

Tuesday bench
1x270 lbs
4x6x225 lbs
4x8 pullups
2x20x33 lbs chest supported DB flys



I didn't have a ton of time today, but left with a good pump and even more importantly with bench feeling almost back to normal. Another couple of weeks I think and everything should be as it should.

[MarkKO]

Been feeling really off the last two days, I figure I caught whatever my wife had that gave her a gnarly inner ear infection. Luckily it hasn't done that to me, I've just felt dried out, thirsty as hell and drained.

Thursday sumo DL on stiff bar
5x1x518 lbs, all hook grip
50 m x 352 lbs backwards sled drags



I left it there, because I halfway was expecting to not get through the five singles and figured it might be wiser not pushing it. I'll add 10 pounds next week because the reps felt good despite everything else. I'm getting better at holding position, which is pretty much the whole point.

[Hardartery]

Excellent. I really aughta figure out that hook grip thing one of these days.

[DCR]

Excellent. I really aughta figure out that hook grip thing one of these days.

Given the size of your hands, I expect that you could hold a seriously stupid amount of weight with the hook.

[MarkKO]

Excellent. I really aughta figure out that hook grip thing one of these days.

So far it's been worth the discomfort. If I recall your grip is pretty strong anyway so yeah, what @DCR said.

[MarkKO]

Still something off physically so I drastically reduced volume today.

Friday floor press with football bar
5x225 lbs
2x10x181 lbs
2x12x187 lbs machine chest supported rows
2x20x33 lbs chest supported DB flys

Still somehow got a good pump, and definitely glad I didn't do more. I haven't been doing 'full' sessions for a couple of weeks but it feels like I'm getting more out of the reps I *am* doing if that makes sense.

[MarkKO]

Absofuckinglutely gorgeous day so weighted vest walk was a given. Came in with a second fastest time even though I still feel tired as hell. Stepson tried the weighted vest yesterday and made around a 500 m walk and apparently loved it. Says he wants to do more so I'm pleased and also proud because it's close to half his bodyweight. If he continues I'll get him his own and take some weights out so he can walk with me.

Carbon checkin yesterday kept me on 4800 calories because I'm trending up, although still outside the maintenance range. At a guess I'll get bumped next checkin and that'll get to me within range. Waist is the same at 98.5 cm.

[MarkKO]

Another beautiful day and another weighted vest walk. Stopped for a brief conversation because I ran into an old colleague and somehow still came in less than a minute slower than yesterday.

[MarkKO]

Public holiday so spent the day sitting on my backside. My mate was training later, so I went and trained with him instead of in the morning which I would normally do on a public holiday. Really it just meant I trained at the usual late afternoon time as if I had worked. Also it's week two of block four, if anyone is interested.

Monday SSB squat
3x468 lbs, which moved better than last week's triple even though it is 10 pounds heavier.
4x8x380 lbs, also moved better than last week. I'm pleased with all of this, and everything goes up 10 pounds again.
50 m x 352 lbs backwards sled drags, after which the tinnitus in my left ear came back. Still can't hear properly a bit later
4x8x242 lbs barbell rows, not strict by any means but meh, I still felt them in my lats. Grip the limiter here.
4x20x220 lbs reverse hyper



This was a very good session. I need to bring that same level of energy to bench and even floor press.

[cgeorg]

This was a very good session. I need to bring that same level of energy to bench and even floor press.

You normally lift alone, right? Training partners easily add 10 lbs.

[MarkKO]

This was a very good session. I need to bring that same level of energy to bench and even floor press.

You normally lift alone, right? Training partners easily add 10 lbs.

Maybe? Quite possibly. I'll see what I can do today.

[MarkKO]

So today turned into the day after. Left work way too late to train on Tuesday.

Wednesday (Tuesday) bench
2x270 lbs
4x7x225 lbs
4x8 pullups



I really need to get more done on bench day, but I guess as long as I get more done on Friday it should be OK. Bench feels around 99 per cent normal, every set had one or two more reps there at least.

[MarkKO]

Thursday sumo DL on stiff bar
3x1x529 lbs, hook grip. Callous at the base of my left ring finger started going after the third.
0x529 lbs because I can't pull for shit with straps if the weight is somewhat challenging
10x1x308 lbs also with straps
50 m x 352 lbs backwards sled drags



I'll stay at 529 lbs next week to get the five singles. Only thing stopping me today was the callous and my inability to use straps. Weight moved fine though.

[MarkKO]

Desire to train today was minimal, but desire to *somehow* get four days in this week was stronger. So I compromised.

Incline bench, no break between sets apart from loading plates
10xbar
10x88 lbs
10x132 lbs
7x176 lbs, last rep forced
10x132 lbs
10x88 lbs
10xbar

Machine chest supported row with minimal rest between sets mostly
10xframe
10x44 lbs
10x88 lbs
10x132 lbs
10x176 lbs
10x220 lbs
4x264 lbs
10x220 lbs
10x176 lbs
20x132 lbs
20xfram

Better than nothing is about all I got here.

[MarkKO]

Warning: this is a bit long and probably boring

Clear day, so time for the weighted vest walk that is standard by now. Figured it'll be slow because I felt very sluggish and attributed that to being generally tired from the week because while training was minimal work was quite busy (there's a relationship there in case no one noticed). What I later remembered was that I woke up choking last night so obviously the ol' apnea reared it's head briefly as well which would have absolutely contributed to the sluggishness. My watch actually did say something about blood oxygen being under 90% for around 10 minutes with a low of 80%.

Got out and somehow felt pretty fresh within 100 metres or so and went with that because as I've mentioned I pace based on how I feel and just run with whatever pace feels good. First kilometre came in around 20 seconds faster than any time in the past few weeks which was a shock, because it's always the slowest kilometre as well by around anywhere between 15 to 30 seconds, particularly if I'm feeling sluggish.

Second kilometre came in faster as usual but because of the first kilometre that added up to being well above what I consider the goal average pace of nine minutes per kilometre. At this point I decided to really run with it, as usually every kilometre gets faster and I was looking at a good shot at a new best time. I still stuck to the rule of staying at a pace where I could still control my breathing without difficulty though, because that's my one non-negotiable. Without that suddenly all pretence of these walks being for recovery and conditioning goes out the window.

By the time kilometre three rolled around I saw that as long as I didn't stop, fall over or deliberately slow down I was beating my best 36 minutes. I did lean into the pace anyway because I felt good.

Ended up with 4.04 kilometres in 35 minutes and 22 seconds, taking 38 seconds off my best time. Average and max heart rate were within the usual margins too. Tomorrow I'll have to figure out how to get five kilometres in.