Re: MarkKO's training log
Posted: Fri Jan 19, 2024 8:20 am
Leaving false strength conventions behind
https://www.exodus-strength.com/forum/
There aren't words to adequately encapsulate how jealous I am.
If you find yourself with a new neighbor, short with some muscles but kinda pudgy, and an American accent... well it'll be great to meet you.MarkKO wrote: ↑Fri Jan 19, 2024 3:02 pm @DCR @lheugh it's been a game changer for my 'meal prep'. We smoke a couple of big bits of meat once a week for my lunches at work and my wife's breakfast. Usually it's a whole pork scotch fillet because it's relatively lean and then something else, often brisket. I've also found it helps when I dry age the brisket for about a week.
Oddly specific predictionDCR wrote: ↑Fri Jan 19, 2024 4:23 pmIf you find yourself with a new neighbor, short with some muscles but kinda pudgy, and an American accent... well it'll be great to meet you.MarkKO wrote: ↑Fri Jan 19, 2024 3:02 pm @DCR @lheugh it's been a game changer for my 'meal prep'. We smoke a couple of big bits of meat once a week for my lunches at work and my wife's breakfast. Usually it's a whole pork scotch fillet because it's relatively lean and then something else, often brisket. I've also found it helps when I dry age the brisket for about a week.
Thanks!MailmanMuscle wrote: ↑Wed Jan 24, 2024 11:07 pm Feel better soon! I know it’s close to the comp, so you’re trying to push over the finish line. Back off if you need to. The training you’ve done isn’t going to be wasted.
The biggest factor on the day will be who you are paired with for each event. Someone basically even with you or even slightly better will push you. Someone way less than you will hurt your performance and so would someone way better. Someone similar in ability will give you a major adrenaline push that you will have to almost control a little.MarkKO wrote: ↑Fri Feb 02, 2024 7:26 pm Saturday competition dry run
Bosu ball walks
Back raises
Windmills with 16 kg KB, which are quickly becoming a favourite warmup
Farmer's carry with 220 lbs each hand 10 metres to duckwalk with 242 lbs 10 metres in 21 seconds. I'm reasonably satisfied with that, ideally I'll be able shave a second or two off in three weeks.
Overhead medley 198 lbs axle clean and press, 220 lbs yoke press didn't go after three attempts so no chance of trying the 132 lbs monster DB. Axle went up easier than expected but couldn't quite get yoke to cooperate. It wasn't too far off though so I think I've got a reasonable chance on the day. No idea about the MDB. This is my damage control event and TBH I suspect the same will apply to a couple of the other guys.
Deadlift medley 440 lbs axle, 573 lbs silver dollar and 617 lbs frame DL. Neither axle nor silver dollar presented a problem, but ran out of time on the frame. Turns out our time starts when we're a couple of steps away from the axle and I take longer setting straps than I thought. I had around 25 seconds or so when I got to the frame and couldn't get my straps set in time. So I've got a couple of options, being to mixed grip ideally both the axle and silver dollar; and also look at getting a smaller pair of figure 8s for the frame because currently my figure 6s are the only straps that work and they take a while to set. I might try to do both. I'm not concerned about the frame weight as I got a couple of sets of six at 602 lbs a couple of weeks ago.
Zercher yoke carry with 374 lbs, longest distance possible in 60 seconds around a 10 metre track (turn 180 degrees every 10 metres). Got around 20 metres in 30 seconds, and probably was good for another 10 if I had the crossbar set a notch lower. As it was the yoke kept catching the ground which made it harder than it had to be. The turns were good, which I'm pleased about as a lot of people seemed to struggle with them.
Stone to shoulder 242 lbs as many as possible in 60 seconds. Got a big fat zero because the 'platform' we did this on is made of two layers of floor mats and the bottom layer had moved so my left foot kept sliding into a gap. This would suck at any time, but considering my left ankle isn't anywhere near where it should be this was just too distracting. Annoying, but I know I can happily get 220 lbs so I'm less concerned than I would be otherwise. I'll just make sure to set up a decent surface to train on.
Took around three hours for all of us (eight, I think?) to do. The actual day will be longer with more rest, which will help.
Funny you should say that, because apparently what's going to happen is you don't get paired with someone in your grouping.Hardartery wrote: ↑Sat Feb 03, 2024 10:23 amThe biggest factor on the day will be who you are paired with for each event. Someone basically even with you or even slightly better will push you. Someone way less than you will hurt your performance and so would someone way better. Someone similar in ability will give you a major adrenaline push that you will have to almost control a little.MarkKO wrote: ↑Fri Feb 02, 2024 7:26 pm Saturday competition dry run
Bosu ball walks
Back raises
Windmills with 16 kg KB, which are quickly becoming a favourite warmup
Farmer's carry with 220 lbs each hand 10 metres to duckwalk with 242 lbs 10 metres in 21 seconds. I'm reasonably satisfied with that, ideally I'll be able shave a second or two off in three weeks.
Overhead medley 198 lbs axle clean and press, 220 lbs yoke press didn't go after three attempts so no chance of trying the 132 lbs monster DB. Axle went up easier than expected but couldn't quite get yoke to cooperate. It wasn't too far off though so I think I've got a reasonable chance on the day. No idea about the MDB. This is my damage control event and TBH I suspect the same will apply to a couple of the other guys.
Deadlift medley 440 lbs axle, 573 lbs silver dollar and 617 lbs frame DL. Neither axle nor silver dollar presented a problem, but ran out of time on the frame. Turns out our time starts when we're a couple of steps away from the axle and I take longer setting straps than I thought. I had around 25 seconds or so when I got to the frame and couldn't get my straps set in time. So I've got a couple of options, being to mixed grip ideally both the axle and silver dollar; and also look at getting a smaller pair of figure 8s for the frame because currently my figure 6s are the only straps that work and they take a while to set. I might try to do both. I'm not concerned about the frame weight as I got a couple of sets of six at 602 lbs a couple of weeks ago.
Zercher yoke carry with 374 lbs, longest distance possible in 60 seconds around a 10 metre track (turn 180 degrees every 10 metres). Got around 20 metres in 30 seconds, and probably was good for another 10 if I had the crossbar set a notch lower. As it was the yoke kept catching the ground which made it harder than it had to be. The turns were good, which I'm pleased about as a lot of people seemed to struggle with them.
Stone to shoulder 242 lbs as many as possible in 60 seconds. Got a big fat zero because the 'platform' we did this on is made of two layers of floor mats and the bottom layer had moved so my left foot kept sliding into a gap. This would suck at any time, but considering my left ankle isn't anywhere near where it should be this was just too distracting. Annoying, but I know I can happily get 220 lbs so I'm less concerned than I would be otherwise. I'll just make sure to set up a decent surface to train on.
Took around three hours for all of us (eight, I think?) to do. The actual day will be longer with more rest, which will help.
MarkKO wrote: ↑Sat Feb 03, 2024 2:01 pmFalse grip the Axle, even with mixed grip, it allows some over rotation of the hands and gives you the same effect as over rotating the pick on Farmer's. Use regular straps not figure 8, and if you aren't using them for the Axle I would cut them shorter. Easier/faster to wrap if it's just going around once and getting grabbed. Not the most secure grip but infinitely better than no strap. And chalk the straps as well as the backs of the hands, not just to control hand sweat but to allow fresh chalk introduction on the fly. We used to put tacky on the backs of our hands for stone runs for the same reason.Hardartery wrote: ↑Sat Feb 03, 2024 10:23 amFunny you should say that, because apparently what's going to happen is you don't get paired with someone in your grouping.MarkKO wrote: ↑Fri Feb 02, 2024 7:26 pm
The biggest factor on the day will be who you are paired with for each event. Someone basically even with you or even slightly better will push you. Someone way less than you will hurt your performance and so would someone way better. Someone similar in ability will give you a major adrenaline push that you will have to almost control a little.
By all accounts because there are a lot of people competing in multiple classes there will be something like three or four lanes and each one will have a different class.
I don't know for sure this will happen, and I would much prefer the situation you describe which is what I thought would happen initially.
There are so many different classes for this one because it's a qualifier for various different associations. Off the top of my head it goes novice u90, novice u100, novice open; junior; u90, u105, open, masters u90, masters u100, masters open. I may have left out or made up a couple, but it's close to that.
Either way I have a decent plan going forward. I talked to Mark and I'll get a chance to see how well I can mixed grip the axle and silver dollar this coming week most likely which will let me know exactly what needs to happen for the DL medley.
Hopefully you have at least one lane with somebody slightly faster than you with whatever their given weight is. The visual of someone to catch or beat really picks up the pace.
Hardartery wrote: ↑Sat Feb 03, 2024 3:15 pmYou are a goldmine of information. Thanks heaps.MarkKO wrote: ↑Sat Feb 03, 2024 2:01 pmFalse grip the Axle, even with mixed grip, it allows some over rotation of the hands and gives you the same effect as over rotating the pick on Farmer's. Use regular straps not figure 8, and if you aren't using them for the Axle I would cut them shorter. Easier/faster to wrap if it's just going around once and getting grabbed. Not the most secure grip but infinitely better than no strap. And chalk the straps as well as the backs of the hands, not just to control hand sweat but to allow fresh chalk introduction on the fly. We used to put tacky on the backs of our hands for stone runs for the same reason.Hardartery wrote: ↑Sat Feb 03, 2024 10:23 amFunny you should say that, because apparently what's going to happen is you don't get paired with someone in your grouping.MarkKO wrote: ↑Fri Feb 02, 2024 7:26 pm
The biggest factor on the day will be who you are paired with for each event. Someone basically even with you or even slightly better will push you. Someone way less than you will hurt your performance and so would someone way better. Someone similar in ability will give you a major adrenaline push that you will have to almost control a little.
By all accounts because there are a lot of people competing in multiple classes there will be something like three or four lanes and each one will have a different class.
I don't know for sure this will happen, and I would much prefer the situation you describe which is what I thought would happen initially.
There are so many different classes for this one because it's a qualifier for various different associations. Off the top of my head it goes novice u90, novice u100, novice open; junior; u90, u105, open, masters u90, masters u100, masters open. I may have left out or made up a couple, but it's close to that.
Either way I have a decent plan going forward. I talked to Mark and I'll get a chance to see how well I can mixed grip the axle and silver dollar this coming week most likely which will let me know exactly what needs to happen for the DL medley.
Hopefully you have at least one lane with somebody slightly faster than you with whatever their given weight is. The visual of someone to catch or beat really picks up the pace.
The false grip part I had already figured out, but good to hear it's what I should be doing.
What's the reasoning behind cutting the straps shorter for frame instead of figure 8s? Just speed?