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Thread: Well Hell...

  1. #2676
    Moderator Brian Hopper's Avatar
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    Quote Originally Posted by Mark! View Post
    I'm trying man. Need to really work on flexibility.
    You should work on band pull aparts and dislocates pretty often.
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  2. #2677
    fat submariner
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    Great squatting Mark! I notice you weren't wearing your Adidpower shoes... any reason why not?
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  3. #2678
    Become Unbreakable Mark!'s Avatar
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    Quote Originally Posted by macdaknife View Post
    Great squatting Mark! I notice you weren't wearing your Adidpower shoes... any reason why not?
    Sadly, my feet are too fat. I have widely huge feet, and the AdiPower shoes are very narrow. My feet went horribly numb when wearing them and they don't have wide shoes available. I liked them, but after about 15 minutes I couldn't feel my feet, I guess similar to a female wearing heels that don't fit I guess. Mark Bell has some Reebok shoes coming out Feb. 1st I'm looking at trying out, I love my chucks for pulling and all, so we'll see.
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  4. #2679
    Become Unbreakable Mark!'s Avatar
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    I pushed myself a bit today and decided to deadlift tonight instead of resting after squatting back to back days. Wasn't the best idea as everything felt heavy but I wanted to push myself through this workout with minimal rest, even though it's not optimal, I figured if I could hit the weights this week on no rest after a heavy squat day I'd be ok. Won't happen again though that's for damn sure.

    Week 2 Cycle 1-3's week Deadlift
    365 x 3
    415 x 3 These popped, moved quick. And sadly I was tapped out of energy here.
    465 x 3 Got 4 easy, reset and got 2 more then reset once more and pulled another for 7 total. You could say I took a rest, and rested too long but I don't care. I was smoked by 4 and pushed myself to get 3 more.

    Block Pulls
    worked up to 515 x 1 Felt good and easy.

    I didn't do anymore work after this, shut it down.
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  5. #2680
    Become Unbreakable Mark!'s Avatar
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    "Light Weight"

    260's by May

  6. #2681
    fat submariner
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    Quote Originally Posted by Mark! View Post
    Sadly, my feet are too fat. I have widely huge feet, and the AdiPower shoes are very narrow. My feet went horribly numb when wearing them and they don't have wide shoes available. I liked them, but after about 15 minutes I couldn't feel my feet, I guess similar to a female wearing heels that don't fit I guess. Mark Bell has some Reebok shoes coming out Feb. 1st I'm looking at trying out, I love my chucks for pulling and all, so we'll see.
    Have you had a look at the Do-win shoes? They're wider than the Adidas shoes and significantly cheaper.

    Solid pulling there too mate!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  7. #2682
    JERSEY IRON Brian C's Avatar
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    Nice pullin Mark!
    JERSEY IRON POWERLIFTING
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    Best meet lifts @198 875/585/630
    Best Raw Lifts @198 650/425/575
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  8. #2683
    Become Unbreakable Mark!'s Avatar
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    Thanks Brian. Felt beat up but was good I think getting the work in under those conditions to push myself.
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  9. #2684
    Become Unbreakable Mark!'s Avatar
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    Bench-Week 2 3's
    Warm up

    Work
    205 x 3
    235 x 3
    260 x 9 Had spotter so pushed to empty, last rep grinder but maintained motion.

    Sling Shot
    275 x 4
    295 x 2

    Cut it off. Helped me son bench afterwards. Going to meet with Mike Womack Saturday with our group so stoked about that. Kept todays bench to minimum work. Looking forward to meet Mike and getting some pointers. Hopefully I'll be able to record some of the work.
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  10. #2685
    Become Unbreakable Mark!'s Avatar
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    Saturday Bench
    Met with Mike Womack, the guy is awesome. Gave a few tips and really focuses on cutting down the ROM. Took one of our guys from 13 inch ROM down to 7 inches. I'm going to go back out sometime later this month and get a 1 on 1 session for set up and fix some things but overall it was an amazing day. He really hits preservation and injury prevention when it comes to lifting. His mobility is insane for a guy his size. Can't wait to get back out there.

    Warm Ups
    Bar x some
    135 x 10
    225 x 5
    Added Bench Daddy
    315 x 5
    365 x 5
    405 x 4
    455 x 3
    455 x 5

    Played around with the Bench Daddy while hitting form stuff and overload work. I have to say, the slingshot doesn't have anything on the bench daddy. I compared mine side by side, the quality of the product is off the charts. Did a lot of assessing and talking today, so not much actual benching, but the information was awesome.
    "Light Weight"

    260's by May

  11. #2686
    Become Unbreakable Mark!'s Avatar
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    Military Press-Sitting, wide stance with legs. Mike Womack suggested cutting down ROM on some things to help ease stress on the shoulders and rotator cuffs. He's big on injury prevention, and says he hasn't had to deal with any major injuries. We went over training smarter and longer.
    Bar x some
    115 x 3
    130 x 3
    150 x 12
    ROM was top locked out, down to forehead. Really felt the stress taken off my shoulders.

    Floor Press
    175 x 4
    225 x 3
    275 x 3
    295 x 3
    305 x 3 Rep and weight PR. Last rep was a grinder.
    Also going to start doing a lot of work from the floor, dumbbells and barbell stuff. Only overhead pressing will be on mp day keeping ROM shorter than usual. I'm not trying to max on the mili press so there's no reason to push myself if it causes strain on the shoulder. I'll keep that ROM and treat it as I need, an accessory to my bench.

    Front Raise
    30's x 8
    35's x 8
    50's x 8

    Side Raises
    25's x 8 x 3

    Triceps Pushdowns
    35 x 15 x 2

    Triceps Ext-arms fully extended above head.
    35 x 30 x 3 Amazing isolation in the triceps.

    Cable Bicep Curls
    20 x 15 x 4

    Vogelpohl Pushdowns
    50 x 20 x 2

    Weight hovering around 285. Haven't been monitoring it, will tighten the reigns a bit the next couple of weeks.
    "Light Weight"

    260's by May

  12. #2687
    Crikey, its a 30 foot ape! Kong's Avatar
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    Some good work there mate, plenty of volume too!
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  13. #2688
    Become Unbreakable Mark!'s Avatar
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    Did some stretching today. Worked on shoulder mobility, dislocates and pull aparts, some scapular pushups. And...that's all. Big week coming up.
    "Light Weight"

    260's by May

  14. #2689
    Become Unbreakable Mark!'s Avatar
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    Trail ride. Rode 5 miles of single track, was quick paced. Hit a few jumps and took some nice drops. Felt good getting back on the trail in the dirt again.

    On the whim bench day. I wasn't feeling like benching but woke up after getting 4 hours of sleep in the past 48 hours and decided it'd be a good idea.

    Shoulder Mobility + Warm Up
    Bar x some
    135 x 10
    185 x 10
    225 x 5
    285 x 4
    295 x 2
    305 x 2
    315 x 2
    315 x 2
    315 x 2
    -Bench Daddy-
    365 x 4
    385 x 4
    405 x 2

    Pin Press
    285 x 4
    285 x 4

    Close Grip
    225 x 5
    225 x 5

    DB Incline
    80's x 20
    90's x 10
    100's x 9

    DB Fly
    25's x 10 x 2

    Triceps Ext
    x 50 Again using the fully extended arms above my head, really isolates the triceps.

    Ultra Wide Grip
    135 x 10 x 2

    Hammer Strength Incline
    185 x 6 x 4

    Hammer Curls
    30's x 10 x 2

    Biceps x 50

    All in all a really good work out. Even with the lack of sleep nothing felt heavy. 315 flew up all sets. Got my EFS elbow sleeves in and really like them. Finally got the right size, the fit perfectly and kept everything nice a compressed.
    "Light Weight"

    260's by May

  15. #2690
    Moderator Brian Hopper's Avatar
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    That's some serious volume! Nice work Mark!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  16. #2691
    Become Unbreakable Mark!'s Avatar
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    Really felt good tonight on dead lifts.
    Warm up
    135 x 10
    225 x 6
    335 x 4
    425 x 2
    480 5 sets of 2

    Block Pulls
    510 2 sets of 2

    Deficit Pulls
    425 2 sets of 5

    BB Rows
    4 sets of 10

    Shrugs
    2 sets of 40

    Bicep Curls x 50

    I played with the Spud belt tonight. I started not liking it, but played around with placement and by the end, I really ended up liking it. Not sure if I like it more than my Inzer, but the more I use it who knows.
    "Light Weight"

    260's by May

  17. #2692
    Become Unbreakable Mark!'s Avatar
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    "Light Weight"

    260's by May

  18. #2693
    Crikey, its a 30 foot ape! Kong's Avatar
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    Good to see your back on the Cube mate! Some good pulling there too.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  19. #2694
    fat submariner
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    Looking good Mark! Strong pulling there mate!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  20. #2695
    Become Unbreakable Mark!'s Avatar
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    Thanks guys.
    "Light Weight"

    260's by May

  21. #2696
    Become Unbreakable Mark!'s Avatar
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    Was not feeling like doing anything today. Decided to work some shoulders and back. I really want to focus on my back on accessory day, gotta get a huge back.

    Hammer Strength Wide Grip Pulldowns-3pps 6 x 4
    HS Lat Row 2pps 6 x 4
    HS Shoulder Press 3pps 8 x 3
    Shrugs 315 15 x 4
    Vogelpohl Row 10 x 3
    DB Row 20 per side
    "Light Weight"

    260's by May

  22. #2697
    Become Unbreakable Mark!'s Avatar
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    Slept like a freaking baby today. First day in a very, very long time. Popped 4mg melatonin and was out like a light. Loved it. I ended up sleeping for about 10 hours, I'll take it over my usual 3-4, 5 hours I usually get. Planning on some pressing tonight with tri/bi/forearm work as well. Back is feeling really good, so I may throw in some light weight higher rep back work again.
    Last edited by Mark!; 01-25-2014 at 09:04 PM.
    "Light Weight"

    260's by May

  23. #2698
    Moderator Brian Hopper's Avatar
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    Glad I'm not the only one who doesn't get sleep, lol.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  24. #2699
    Become Unbreakable Mark!'s Avatar
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    Brian, no I have a horrible time sleeping. I've always been that way, in high school I'd go to sleep around 1 or 2 in the morning and be up around 5 or 6 for football practice. The doctors try to say it's because I work graveyard shift, but yeah I've had these issues for a good while.

    Bench
    Felt good going in, got gassed quickly with the volume.
    Shoulder stretching and warm ups
    230 x 12
    230 x 12
    230 x 11

    Close Grip
    245 x 4
    225 x 6

    1" pause off chest
    215 x 8
    215 x 8

    Ran out of time, had to change clothes and get back to work. I'll finish up with front/side raises and rows when I get home.
    "Light Weight"

    260's by May

  25. #2700
    Become Unbreakable Mark!'s Avatar
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    Went and scouted out a single track trail a little further away from the house with the wife yesterday morning. We usually walk the trails before we decide to go riding them to make sure they're worth our time and not just a dirt trail. This trail ended up being a bit under maintained and too...smooth and down hill. So, we'll probably keep scouting the area and stick to the two trails we ride for now. My goal is to ride the complete 30 mile single track trail system by our house, we've ridden it all just not all at once, and to branch out and find a new trail system that's challenging to ride. Possibly do a 24 hour race this fall, just have to see.

    Squats-week 6, rep
    band pull aparts
    rev hypers
    abs
    shoulder dislocates

    Work sets
    350 x 8
    Didn't feel bad at all. I think the first 4 reps were decent, each of the last 4 started getting uglier. 7th rep seeing stars and 8th started getting cloudy. Felt good though.

    Good Mornings
    185 8 x 2

    Pause Squats
    225 2 x 2 Didn't count pauses, just knew I was down there for a good long time.

    Leg Press
    160 x 100

    Everything really felt good tonight. The 100 reps on leg press was a challenge, I got to 50, which was my goal, but wasn't feeling bad so decided to push to 75, and then 100. I took a few seconds rest with the weight locked out.
    "Light Weight"

    260's by May

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