Marks Training Log

Clean and press 60kx5,70kx2/1 80kx1 89kx 6 singles
Double Kettlebell floor Press 32k'sx10 40k'sx8/5 these are far harder than the dumbbell version i expected an easy 2x10
Thick D/bells 60mm 40kx3/2, 53kx1/1 64kg globe xair/air 1 rep with slight touch and hold, loadable 61kx1,71kx1/1
Lever pinch block 2" thick 18" long curls 2kx8,4kx5, 6.5kx5 .Plate curls 15k olympic plate x 8reps
Ironboots side leg raise 20k per boot x8, sissors 10k each bootx8, lying leg raise 10k per boot x6

Hyper Extentions bodyweight x 18reps
Dumbbells were wet again so used plenty of chalk used , the 64k is slowly moving higher up and my thumbs especially the right one is alot better.
Ive now got a few episodes of auf wiedersehen pet lined up for tonight , what an exciting life i lead

Bottom Position Rack Squat (just above parallel) No belt 60kx5,104kx5, 154/175/185/195 x1 belt 206kx1 216kx1/1 felt easy , 154kx1
3/4 Rack squat 154kx1 ,210kx1,230kx4
Grip machine 2 hands 40kx10,60kx5,80k2,100kx 2/2/2
Seated Alt dumbbell curl 20k'sx10,30k'sx6/6
Kneeling Jacknife 1x14, standing jacknife 1x14.
Good session today plenty of energy, I think the John Smiths may have helped last night


Posts : 23
Joined : 19 Dec 2008

1 D/Bell Push Press 20kx10,30kx5,40kx5,56k x1/1/2
D/Bell Row 30kx8,55kx5,81k x 5
TTK (1 HAND) 2KX20, 4.5KX12,2KX25
Turkish Get Up 32kx1, 48kx1
Neck Work
Head Strap 30kg x 45
Seated shrug 2x40k kettlebellsx22
front neck raise 15k plate x 72

warmup
Peg2 Reverse curls 5kx15 then drop set 10kx7 drop to 6k x12
Orbi Grip warmup 1min no weight ,0.5k Clockwise 1.5mins 187 rev anti clock 172

24KG kettlebell 2 Hand Swings 25 repsx 11 sets 1 min rest or less between sets.
Skipping and bodyweight squats.



Posts : 27
Joined : 19 Dec 2008

Clean and press 60kx5,70kx2/1 80kx1 89kx 7 singles
Double Kettlebell floor Press 32k'sx10 40k'sx10,8

Thick D/bells 60mm 40kx3/2, 53kx1/1 64kg globe xair/air/air slight finger touch for first part of pull with hold at the top 1/1/1 .Im not doing too great on these I'm moving backwards in strength for some reason maybe need to rest the thumbs
Globe dumbbell farmers walk 60mm thick 56k & 53k globes 2 sets 1 length of gym


Lever pinch block (2" thick 18" long) curls 2kx8,4kx5, Plate preacher curls 15k olympic plate x 1/1
Ironboots side leg raise 20k per boot x6, sissors 10k each bootx6, lying leg raise 10k per boot x8
Hyper Extentions bodyweight x 20reps

strong stuff there Mark, ill be keeping an eye on your progress and training ideas. I always wondered how you trained with all the different items you buy.

Thanks Elliot

Bottom Position Rack Squat (just above parallel) No belt 60kx5,104kx5, 154/175/185/195 x1 belt 206kx1 216kx1/1 , 154kx1
3/4 Rack squat 154kx1 ,210kx1, 235kx3
Grip machine 2 hands 40kx10,60kx5,80k2,101kx 2/1/1 Lacked any strength on this today
Seated Alt dumbbell curl 20k'sx10,30k'sx7/6
Kneeling Jacknife 1x15, standing jacknife with added 5kg chain around chest 1x10

1 D/Bell Push Press 20kx10,30kx5,40kx5,56k x2/2/1 61kx1,63kx1
Few cleans with the 60kg kettlebell and push press attempts but its going nowhere yet :lol:
D/Bell Row 40kx8,68kx5,88k x 5
TTK (1 HAND) 2KX20, 4.5KX14,2KX28
Turkish Get Up 32kx1, 48kx1

Neck Work
Head Strap 30kg x 46
Seated shrug 2x40k kettlebellsx25
front neck raise 15k plate x 75

warmup
Peg2 Reverse curls 5kx15 then drop set 11kx7 drop to 6k x10
Orbi Grip warmup 1min no weight ,0.5k Clockwise 1.5mins 191 rev anti clock 172

Not much time tonight so
20k kettlebell 2 hand swings 25eps followed by 1 min of skipping then 1 min rest repeated 5 time
BW squats

Ive had my usual week off so feeling rested
Clean and Press 60kx5, 70kx2/1 ,80kx1, 90k x 1/1
Incline d/bell press 30k'sx10 , 40k'sx5, 50k's 2/2
Thick handled d/bells 60mm all solid d/bells 40kx3/2 , 53kx 1/1, 56k x1 64k x air/air finger touch at begining of pull 64k x1/1/1 with hold and negative, 53k x 1/1
Preacher curls using the Lever pinch block 2kx5, 4kx4,2kx8

Iron boots , Side leg raise 2 x 20k x 6, sissors 2x 7k x 8, lying leg raise 2x 7k x 6
Bodyweight Hyper extention x20reps
I received a nice new 45kg kettlebell today from Stan Pike so did a few cleans and push press with it after the main training

Bottom Position Rack Squat (just above parallel) No belt 60kx5,104kx5, 154/175/185/195 x1 belt 206kx1 216kx miss.Wrong start postion ,I set up too far forward/1, 154kx1
3/4 Rack squat 154kx1 ,210kx1,240kx half .It stayed at the halfway mark for what felt like an hour so dropped weight to 236k x1
Grip machine 2 hands 40kx10,60kx5,80k2,102kx 1/1 80kx2
Seated Alt dumbbell curl 20k'sx10,30k'sx7/7

Kneeling Jacknife with 5k added weight 1x12, standing jacknife + 5k 1x12
Struggled with squats today everything felt heavy

Tuesdays training.
I dont post my warmups/warm downs so i thought i would on this post.
The warmup obviously warms me up ! but also it allows me to do prehab/mobilty work without having to add it into the main training or as an additional workout. Most of the stuff comes from Pavel and Eric Cresseys dvds/books I would do
Joint rotation work for the whole body aswell as various mobilty exercises
1 set of 10-15reps on the Hyper extention with Body Weight ,emphasizing the hang portion to stretch the lower back then hang from the chinning bar
Foam Roller work
Indian Clubs various exercises.I use 2kg clubs which is more than enough, they really improve shoulder health and mobility
I then grab a 12k kettlebell and do some windmills rotating the shoulder joint, this is an exercise i got from a Pavel dvd again like the clubs the first time i did this my shoulders felt fantastic .Then with the same kettlebell its 2 hand swing and snatches
Bodyweight squats and butt kicks after this
Then I'l use the olympic bar and do overhead shrugs, overhead squats,goodmornings, press behind the neck these all come from Pavels Strength stretching
This is followed by shoulder dislocates .Quite a list
The warm up takes about 10-15mins. I saw Zach Even Esh doing a similar warmup on youtube the other week aswell.

The Warm down is similar Except i do some shoulder traction work with bands, pistols with a 16k kettlebell these are rock bottom and really keep the knees healthy,Inversion work, bridging more mobilty work aswell as stretching and more Hyperextention work.The 45 Degree Hyper bench is one of the best pieces of equipment Ive bought.I bought it after reading an article by Steve Maxwell.If you have any lower back issues this exercise works very well.I couldnever do reverse hypers they always overtrained my lower back but the 45Degree regular version is great.The warm down lasts about 10-12mins
I also do a 10-15minute joint rotation/mobilty workout every morning as soon as i get up, helps recovery and prepairs the joints for the day.

Ive no illusions this will prevent injury, nothing can but it allows me to work on alot of different types of training improving overall health and my training.

Good post Mark.
Training is not always about the big lifts. The path to these and the way of staying on 'the path' is as important.

Now the training!
1 D/bell Push Press 20kx10, 30kx5,40kx 2 56k x1/1/1 tough tonight
Ive had Davids Dinnie Rings for a few weeks and have been itching to try them so did the following
One hand Lift Large Ring 42k x 5, 92kx2, 122kx1, 172kx1, 195kx1
One hand Lift Small Ring 102kx2,147kx1, 187kx1
I then decided to try some double lifts to see how they felt.The postion was strange so didnt push to hard 142kLarge Ring and 112k small ring x1 , then 162k large ring and 127k small ring x 1 quite easy but called it a day
The 195k was a PR.The last time i did a ring lift was a year or so ago hitting 189k with an Ironmind R-Ring so ive improved a little .I think I could have got another 5k on the large ring at a push.Great respect to those who have lifted both the Dinnies
I supersetted the Dinnie lifts with Bodyweight Chins for 4 sets of 5
TTK 2KX 25REPS one handed
T.G.U 48K Kettlebell x 1
Neck Work
Head Strap 30k x 51 reps PR
Seated Shrug 2 x 44k kettlebells x 20reps
Front raise with 20k plate on forehead x 40 reps
I enjoyed the Ring Lifts the equipment from David is fantastic ,really well made.The lifts getting to 195k started to tax the grip alot but bodywise they were not a problem . I think I could have gone to 200k or slightly more on the larger ring so alot of work to do if I am to stand any chance of lifting the stones.The double work was well below my max but I didnt want to push it too hard that it affects recovery