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Mark Robinson


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RE: Mark's Training Log
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saturday I drank only one glass of water throughout the day and had around 5000mg vit c. I also went out for an hour in a bin bag and took off 2lbs in one go! Weighed in 74.4k Sunday. Didn't have a great time here are the results:

Squat: 160k, 167.5k, 172.5k (miss)
Bench: 100k, 105k (miss), 105k (miss)
Deadlift: 200k, 205k (miss), 205k (miss)

Total: 467.5k (-17.5k)

So i'm down on last time but my wilks is actually slightly higher. I was angry as hell on the day but my reflective side has learned a lot. Basicaly the problems were: a) I wasn't quite as strong/explosive due to the weight loss and more importantly b) I didn't have any fight in me to get through sticking points I can usually strain with, reasons for this could be:

-I'm lifting 6.5 kilos lighter than last month.
-my training leading up to the comp was haphazard/uplanned due to the comp being unplanned.
-I went too heavy in the second to last week
-I got ill the previous weekend
-I lost the weight too quickly
-I got 4 hours sleep per night 2 nights running into it
-I'm rubbish.

Still, there are important lessons to be learned here so I'm glad I did it, it's only my 3rd comp and I had to get one 4 for 9 day out the way! I've got some videos of me repeatedly missing which I'll upload at some point for critique! Back to trAining.

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Mark Robinson


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Back to it. For some reason I'm hyper motivated. A bad comp is good for something:

Gpp

Chins: 2x6
Rollouts: 2x10
Wood chops: 2x10
Scap pushups: 2x30
Lying side rotation: 3x10

Run in the pouring rain: 1 mile in 7:35.

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Mark Robinson


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Front Squat:

100kX3
110kX3 (rolled onto by bicep and caused a lot of pain).
120k 2X2 (switched to high bar narrow back squat!)

DB Bench (per side)

70lbsX3
75lbsX3
80lbs 2X2 for some reason all the DB's in our gym are in lbs...

45 degree Leg Press

4 plates per side 160kX3
5 plates per side 200kX3X3

First time doing leg presses. They're quite fun but can't see them having any carryover at all, its all quads and a different way of using the hips.

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Mark Robinson


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Video's of the subpar performance on Sunday, all comments welcome:

http://www.youtube.com/watch?v=2ybxlfj1UQc

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Mark Robinson


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Dips:

Bodyweight: 2X5
+5kX3
+10kX3
+15kX3
+20k 2X2
BodyweightX15X12

Overhead Shrugs

60k 3X10

Cross Country Route 2, 21.50. (10 second PB).

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Richievibes


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Feedback:

I've never been a fan of the whole "look up" cue for squatting and deadlifting. Whilst he is not a powerlifting writer, Mark Rippetoe gives a very good explanation for looking slightly down in the squat in his book Starting Strength.
If you fix your eyes on the floor 5 to 6 feet in front of you, by the bottom position in the squat:
-your cervical vertebrae are correctly aligned with the rest of the spine (stronger and safer racking of the bar)
-your eyes have a fixed point of reference (closer to you than the ceiling) from which to accurately determine your body position,
-thoracic extension ("sternum up" cue) can be more easily maintained by thinking of pushing the chest to the chin, and
-the position makes it easier to facilitate a powerful hip extension.

To clarify that last point, what I mean is that all too often when people use the "look up" cue when squatting, they try to lead the weight up with their chest but what this ends up doing is shifting the hips and knees forward thus closing the knee angle and ensuring more of the load has to be overcome by knee extension (weaker) than by hip extension (stronger).

I'm probably not explaining this very well. Just give it a try and see if you can "feel" what I'm trying to say.


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Mike Tuchscherer


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I agree with Richie. I don't think you're way off or anything, but it might help a little.

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Mark Robinson


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Thanks for the advice. I've been reviewing vids of a lot of good lifters and you're right about the head position. I think it may be making the lifts a little looser so I'll work on that.

Friday:

Conventional Deadlift

140kX3
150kX3
160k 2X2

ChinsX6X6X4X3

Overhead Shrugs (to get in and teach some other people how to do them)

60k 3X10

I think I did an overhead squat at some point too.

Today:

Gpp

Chins: 2x6
Rollouts: 2x10
Wood chops: 2x10
Scap pushups: 2x30
Lying side rotation: 3x10

6X100m sprints with 100m walk between each one.




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Mark Robinson


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Sunday: Played Tennis.

Monday: Having a bit of a different/unplanned training week this week as I've got the chance to train with Britains top lifter, so I'll see how it unfolds. Anyway today:

Squat

120kX3@7
130kX3@8
140k 2X2@9

Partial Good Mornings

60kX5, 100kX5, 130kX5

One Legged Squats 3X6

Hyper Extensions 4X10
Leg Raises 4X10
Side Plank with someone pushing down 2X10 seconds

Completely different to what I'm used to but I'm doing it to get some useful advice on lifting. We've already discovered a big problem with my squat form at the bottom.

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