Moving more with less...

[markOs]

wat do u do for neck work?

I'm leaving that one alone.....pickings were far to easy.....

Just some manual resistance, at the moment it's either front/back alternated or left/right alternated, no rest until all done.

3-5 sets of whatever reps i decide on, but normally high-ish.

[markOs]

today@3dogs

sumo week of 5/3/1 all done with small plates, where 1 = 3
+ 4 sets suit bottoms up to small PR
+ 4 sets straps up to small PR
back to raw 5 x 10
hanging leg raise x 5
neck work for reps

very happy with session. could have probably done another set or two straps down while working up, but stuck to target of getting small PR. Was pretty stuffed by the time I got to the final set straps up, but still got without it being a grinder, but wouldn't have had much more in me.

[markOs]

Today@NSPCYC

bench raw warmups
loose super katana (52) triples and singles, worked up to 190, no touch. this shirt is loose enough now that it needs to be jacked, only did this for the final set.
loose king presser (58) did triples and then a single with 160 with bands. just used the bands as set up by Joe, hadn't used them in quite a while so happy to do something different. also easier than removing them between sets, or unloading cc's work sets.
db bent rows x 5 with the biggest 50KG dumbbells in existence. not the heaviest. the biggest. they are at least 4 feet long.

[markOs]

today@3dogs

squat week of 5/3/1, 1=3
+ suit bottoms x 2 suits
+ straps up x 1 set
+ walk out x 1 set
back to raw... 5 x 10
ghr 5 x 8
neckwork

next saturday will see what the cokopinion is on squat depth

[markOs]

today

bw 112.7

35 mins hill walking

[markOs]

today@nspcyc

had to train during lunch so snuck on down to the pcyc.

bench week of 5/3/1. was a repeat of last cycle, 1 = a hard 2, so am dropping my estimated max which is way overdue. after Toronoto comp the mid week session will be lighter, with some heavier raw/board work along with shirt on saturdays

bench 5 x 10 supersetted with chins x 5. very short rest periods on these, I was in a hurry.

manual neck work x 3

[markOs]

Quicky@3dogs

conv deadlift 5/3/1. stopped 1 at 3, thinking i was going to suit up, but I changed my mind as i was suiting up, remembering that i have to squat in a couple of days, so played it safe.
deads 5 x 10. moved grip out a bit as weights are still light, and wanted to make it a bit harder
hanging leg raise x 5

post training nutrition supplied by pork mojo sandwiches in qantas lounge, by way of Neil Perry no doubt, at least that's what they claim.

[markOs]

and decided i should qualify for the full comp at masters nationals, so i did the lightest squat i could possibly do while still hitting depth, a couple of benches, and a couple of deadlifts. when asked why i didn't take more attempts, i honestly answered i couldn't be bothered... maxing out wasn't the objective of the day, just getting a total to use as a starting point.

i ended up going 210/190/220, making sure that my sq and dl efforts were better than my bench, with plenty left in them for next time round in may, while not pushing hard enough to make me want to take any time off this week.

onwards to mannum now.

[macmad]

good work, that's the first time I've seen an actual number next to a squat and deadlift in your log.
Guess we'll have to wait till Mannum to find out what you're really capable of.
Should be easily able to qualify for open nationals at Mannum to increase the field of 110's?

[Tom]

Good, you made it out of Wyong alive.

Have you got any intention of going to Nationals in July, Mark?