Markyg`s log

[markyg]

S 125kg 2x1
130kg 1x1
140kg x1 (=PR)
B 80kg 5x4
D 105kg 3x3

Another solid workout. I probably shouldn`t have went for the equal PR in squats but what the hell Life's too short

[markyg]

Did 30mins cardio yesterday on the x-trainer and messed around with some iso work as I was a bit bored. Tried face pulls for the first time - awesome exercise. My rear delts are sore today.

[tomahawk1984]

Nice work mate. Facepulls are quality, haven't done them for a while.

[markyg]

Nice work mate. Facepulls are quality, haven't done them for a while.

Thanks! Yeah they felt really good i think i'll throw in a few sets every week now

[markyg]

S 0kg 5x3
B 80kg 5x4
D 170kg 1x1 (=PR)
180kg 1x1 PR (+10kg)

Very happy with this as I missed the lockout last week with 180kg (405lbs) Will lower the weight for a couple of weeks to add some reps and will hopefully hit another PR in a few weeks.

Finished with some BB curls, lat pulls downs and 30mins cardio. Finally another goal reached!

[markyg]

S 80kg 5x3
B 122.5kg 1x1 PR (+5lbs)
125kg 1x1 PR (+10lbs)
D 105kg 3x3

Unusually I had a spotter today as I asked some random big dude to give me a spot as I was going for a PR, hence why I went for 125kg. Very nice dude who apparantly used to enter a lot of bench press competitions to I picked his brains for a while.

Another 2 PR's on bench. This means I`ve hit (and beaten) every target I aimed for with this programme in 8 weeks. Finished with some high rep seated DB presses.

[LessThanLuke]

S 80kg 5x3
B 122.5kg 1x1 PR (+5lbs)
125kg 1x1 PR (+10lbs)
D 105kg 3x3

Unusually I had a spotter today as I asked some random big dude to give me a spot as I was going for a PR, hence why I went for 125kg. Very nice dude who apparantly used to enter a lot of bench press competitions to I picked his brains for a while.

Another 2 PR's on bench. This means I`ve hit (and beaten) every target I aimed for with this programme in 8 weeks. Finished with some high rep seated DB presses.

Good ****. Was that tng or paused?

[markyg]

Good ****. Was that tng or paused?

Both paused mate. I think I would have got these last week but I didn`t have a spotter. It`s amazing how much it helps! Might try for 130kg next week

[LessThanLuke]

Both paused mate. I think I would have got these last week but I didn`t have a spotter. It`s amazing how much it helps! Might try for 130kg next week

I hate you

[markyg]

I hate you

Ha! Compare my squats and deads to yours

[benbriz]

nice pr's mark!

[markyg]

nice pr's mark!

Hey thanks Ben

[bigred90]

after your post about your progress you got me curious to see the progress from here, sub'd.

I guess ill have to stop being arrogant and convert the kgs myself haha. Also what routine do you plan on trying next?

[markyg]

S 130kg 0x0
130kg 2x1
B 80kg 5x4
D 105kg 3x3

Not sure what happened. Did a massive pause on the first rep and couldnt force it up. Got it on reps 2/3 so happy enough. Didnt really get enough sleep the night before and I`d maxed on bench yesterday so hey ho.

Finished with high reps on face pulls and cardio

[tomahawk1984]

Nice work mate. Such a simple programme but your results have been awesome. Now that you've smashed your original goals do you have any new ones?

[markyg]

after your post about your progress you got me curious to see the progress from here, sub'd.

I guess ill have to stop being arrogant and convert the kgs myself haha. Also what routine do you plan on trying next?

Hi thanks for stopping by. I think I`m gonna do a deload week, week after next then probably Bill Starrs Intermediate 5x5. I`m still a beginner in this sport so it seems most logical

[markyg]

Nice work mate. Such a simple programme but your results have been awesome. Now that you've smashed your original goals do you have any new ones?

I`m not sure. Long term I`d like to hit 3 plates on bench, 4 on squat and 5 on dead but I think that`s a good bit away for now. I`ll see where the 5x5 takes me and HOPEFULLY see similair results

What about you? Any plans for a new programme?

[tomahawk1984]

I`m not sure. Long term I`d like to hit 3 plates on bench, 4 on squat and 5 on dead but I think that`s a good bit away for now. I`ll see where the 5x5 takes me and HOPEFULLY see similair results

What about you? Any plans for a new programme?

I'm coming to the end of week 12 and still adding weight every week but the rugby season starts in 2 weeks and squatting heavy twice a week, plus deadlifts and then the shoulder stress from benching heavy twice and military press might mean I'm fatigued for Saturday's. If I can't keep it up I'll have to look at a programme that maybe just maintains my strength levels during the season (that would suck!).

[markyg]

I'm coming to the end of week 12 and still adding weight every week but the rugby season starts in 2 weeks and squatting heavy twice a week, plus deadlifts and then the shoulder stress from benching heavy twice and military press might mean I'm fatigued for Saturday's. If I can't keep it up I'll have to look at a programme that maybe just maintains my strength levels during the season (that would suck!).

Its all priorities mate! Maintaining is better than losing. I wish i'd got into rugby but 2 late now. My dad played semi pro as a prop

[Diana Meeque]

just saw your thread in the main PL/SM section about your gains, nice progress man. subbed

[markyg]

just saw your thread in the main PL/SM section about your gains, nice progress man. subbed

Thanks mate! Long road ahead but promising start

[tomahawk1984]

Its all priorities mate! Maintaining is better than losing. I wish i'd got into rugby but 2 late now. My dad played semi pro as a prop

True. I need to get fit as well, this ankle injury has scuppered any chance of being properly match fit by the beginning of the season. I'm a prop too, also hoping to play semi pro this season.

[markyg]

Another weekend visit to the gym. Getting quite into these as I usully dont have the time and every time I go there`s no plan just doing what I feel like. Today went something like this

Front squats
Box squats (16" box - lowest they have)
Dumbell snatch
Upright row
Lateral raises
Face pulls
Ab work
Cardio (x-trainer)

Still a newbie and front and box squats but I enjoy the variety Dumbell snatch is a LOT harder than it looks. Face pulls felt awesome as ever.

Did the lot in less than 65 minutes so had a good sweat on. Hopefully it won`t affect tomorrows workout

[markyg]

Crappy workout last night. Was feeling quite tired from Sunday`s workout so lesson learned not to do a heavy workout the day before trying to pull a max single dead.

S 80kg 3x3
B 80kg 5x4
D 182.5kg x0

I think I`ve I really pulled I may have got this but I think I would have injured myself as my lower back was still quite stiff so I didn`t try to hard. Lowered the weight and did some speed work.

First lift I`ve missed in over 8 weeks so I suppose it`s not too bad but I feel I`m hitting a wall with this programme now so I`ll end it this week and begin the Bill Starr in 2 weeks.

[LessThanLuke]

Another weekend visit to the gym. Getting quite into these as I usully dont have the time and every time I go there`s no plan just doing what I feel like. Today went something like this

Front squats
Box squats (16" box - lowest they have)
Dumbell snatch
Upright row
Lateral raises
Face pulls
Ab work
Cardio (x-trainer)

Still a newbie and front and box squats but I enjoy the variety Dumbell snatch is a LOT harder than it looks. Face pulls felt awesome as ever.

Did the lot in less than 65 minutes so had a good sweat on. Hopefully it won`t affect tomorrows workout

I love training on the weekend.

Crappy workout last night. Was feeling quite tired from Sunday`s workout so lesson learned not to do a heavy workout the day before trying to pull a max single dead.

S 80kg 3x3
B 80kg 5x4
D 182.5kg x0

I think I`ve I really pulled I may have got this but I think I would have injured myself as my lower back was still quite stiff so I didn`t try to hard. Lowered the weight and did some speed work.

First lift I`ve missed in over 8 weeks so I suppose it`s not too bad but I feel I`m hitting a wall with this programme now so I`ll end it this week and begin the Bill Starr in 2 weeks.

Sounds like you've got it all sorted!

[markyg]

I hope so!

I`ll be following your progress with the coan/phillipi routine with interest

[markyg]

S 80kg 4x3
D 80kg 3x3
B 120kg 2x1

Finished with some shoulder pressing (machine - full stack) and some bicep and ab work.

[markyg]

I think I had a rush of blood to the head tonight. After 5-6 weeks of doing low reps I decided to finish the programme off in style.

Squats: 65kg 10x10
Bench: 80kg 5x4
Speed Dead: 60kg 5x10
Leg curl: Various
Hip Adductor: Various

Bloody knackered now.

[Norse1308]

I think I had a rush of blood to the head tonight. After 5-6 weeks of doing low reps I decided to finish the programme off in style.

Squats: 65kg 10x10
Bench: 80kg 5x4
Speed Dead: 60kg 5x10
Leg curl: Various
Hip Adductor: Various

Bloody knackered now.

Holy volume on the squats.

[markyg]

Holy volume on the squats.

Yeah, I did 10x10 a while ago with 60kg so thought I`d up it by 5kg. Very difficult seeing as I managed the whole workout in 50 mins