Mark MDs training log

Cheers Aaron- by heavy twists do you mean like a broomstick twist with a heavy barbell? Sounds like that could help with my bent pressing and Dinnie lifting.

Last nights work- 2HP- 6/36.4, 5/41, add chalk 1/45.5 x3, 1/50, 1/52.3, fail 54.5. Chalked plates, 1/36.4, 1/45.5, fail 54.5, 1/52.6 Static hold 50lb for 1min
plus static hold on Vulcan L5

Todays training
2HP singles at 27.3, 31.8, 45.5, 50, 53.4, fail 54.5
Squat/power clean 5/38, 5/50 + 1 Jerk, 5/60 + 1 Jerk, 2/70 -failed jerk, 1/75 (3rd attempt), failed 80.
Bent press-singles each hand 20, 24, 26, 28, fail at 40. Felt knackered at this point.
B/W Pull up - pronated grip, dead hang, 2 mins rest between sets 12, 11, 6. Longer rest, palms facing each other 10. B/W about 145 lb
Bench 5/50, 5/60 (close grip), 3/70, 2/75, 1/85 (wide grip) failed 85.
I'd forgotten how tired cleans can make me feel. 2HP static hold 31.8kg for 30 secs

Yes Mark or walking with a heavy db in one hand.

Heavy side bends with a DB are decent aswell. When doing overhead pressing with a DB if you want to give your core an extra hard workout try holding your last rep at the top for a few seconds!

sam solomi wrote:Heavy side bends with a DB are decent aswell. When doing overhead pressing with a DB if you want to give your core an extra hard workout try holding your last rep at the top for a few seconds!

And then touch your toes with the opposite hand while keeping the db aloft (hard to explain in text)

Touching my toes normally sounds hard enough!

It the extra weight that gets me down

aaron plant wrote:And then touch your toes with the opposite hand while keeping the db aloft (hard to explain in text)

Sounds similar to a bent press. Cheers for the tips, will give them a go.

Today's training
Trap bar D/L 20/110 in 2:35 followed by Rader Chest pulls
Again, didn't feel anything like as bad as 20 rep squats while I was lifting, but within a few minutes of finishing I felt ready to go to sleep. Got the beginnings of a cold so left it at that as I've got a night shift ahead.

Nice work on the Trap bar Mark that must make you breath hard
Hope the shift goes by quick, I used to do nights myself a while back.

Cheers Mark- I felt ok doing the lifts, but a busy set of shifts coupled with feeling under the weather wiped me out and I haven't trained since then except for gripper work.

Tonights training;
Back squat 5/50 + 2x7.5 kg chains, 5/70 + chains, 5/80 +chains, 5/90 +chains, 5/100 +chains. The last set was a killer. First time I've used chains, really enjoyed it. Stopped for my tea after the squats and now I feel lousy. Will leave it at that for tonight.

Today's training
Wanted to see how my back was holding up so I tried to equal my Trap bar DL PR of 200kg
5/60, 5/100, 1/140, 1/160, 1/180, 1/200
Managed to get a video this time although it's nearly pitch black and looks like something from the Blair Witch Project. Bodyweight has dropped to 140lb I clearly need to make massive changes in the way I eat- I could probably double my current calorie intake. Will have to splash out on some weight gain and be disciplined about eating when I don't feel hungry.

Great work on the trapbar Mark.

Cheers Aaron-I'm pleased I managed my previous PB without feeling anything in my back, I can start aiming for 500lbs now.

Today's training;
CG Bench, 2" bar- 5/30, 5/40, 5/50, 5/60, wide grip 1/70 then failed
Full Zerchers 5/40, 5/70, 3/90, 1/100- Felt knackered after these and I still can't work out why; possibly my back and hips are less involved than regular squats, making my legs work harder.
Regular bench, normal Oly bar 3/50, 3/70, 1/80 failed lockout at 85 and then realised to my horror I had not replaced the safety bars in my rack after the Zerchers. Got some nice red marks and sore ribs for my stupidity, but it could've been much worse.

Was planning to finish with some pinch work, but have lost my enthusiasm for tonight.

Nice Zerchers Mark well done.I find Zerchers really hard but they do help the deadlift etc
Mark

Great work Mark, Zerchers are great for building squats and deadlift.

Mark, well done on the trap bar, 200kg is a big lift at 10st!
I've had to roll a lost bench press down my chest before as well, one of the benefits of not being a 400lb bencher is you can do that and live to tell the tale!