Markyg`s log

[markyg]

TRAINING WITH KALLE BECK WEEK 11 WORKOUT 1

PUSH PRESS
75kg x4
75kg x4
75kg x12 REP PR

RPE 9.5

STRICT PRESS
67.55kg x AMRAP

67.5kg x10 REP PR
67.5kg x8

RPE 9.5

CHIN UPS
8,8,5,5,5,5,5,5,4

STANDING ALT DB PRESS
23kg x12
23kg x12
23kg x12

RPE 8

BARBELL CURL
30kg x12
30kg x12
30kg x12

TRICEP PUSHDOWNS
4 x15

GRIP WORK
Thumbless axle holds

80kg x 51 seconds
80kg x 40 seconds
50kg x 50 seconds

NOTES FROM TODAY
All good. Really enjoying my pressing just now but it`s slow going increasing it. Couple of rep PRs which is always good. Marginal increase on grip.

[markyg]

TRAINING WITH KALLE BECK WEEK 11 WORKOUT 2

SINGLE LEG RDLs
3x12

HOLLOW ROCK HOLDS
5x20

DEADLIFT
Worked up to

185kgx3
185kgx3
185kgx3

DIMMEL DEADLIFTS
80kg x15
80kg x15
80kg x15

1 ARM DB ROW
51.7kg x20
51.7kg x15
51.7kg x15

WEIGHTED PLANKS
20kg x 30 seconds
20kg x 30 seconds
20kg x 30 seconds



NOTES FROM TODAY
Very tough session. Was actually shaking at the end. Deadlifts felt heavy to start then seemed better on last set. Maybe didn`t warm up enough. Everything done in about 60 minutes.

[markyg]

training with kalle beck - week 11 workout 3

FASTED CARDIO
15 minutes on the bike level 8
Some abs and stretching

close grip bench press
Worked up to
130kg x5

RPE 7

This felt really good so thought I`d see how things went.

140kg x1
147.5kg x1 PR


FLOOR PRESS
120kg x4
100kg x14

RPE 9

incline dumbbell press
30kg x12
30kg x12
30kg x12

rpe 7

Need to up the weight on this next time.

Meadows row
40kg x12
40kg x12
40kg x12

rpe 8

dicks press
35kg x10
35kg x10
35kg x10

rpe 9

dumbbell hammer curl
15kg x12
15kg x12
15kg x12

rpe 8

band pull aparts
3x12

PINCH GRIP
3 holds to failure


notes from today
Smashed this today. Pressing felt great and a 147.5kg is a lifetime PR. Close grip but then my bench grip isn`t that much wider. Pretty sure I could have 150kg which would be 1.5kg x bodyweight.

Everything else felt good. It`s a shame I`m going on holiday as everything is going really well just now. Makes me more determined to hit it as soon as I get back. Thanks Kalle.

[markyg]

TRAINING WITH KALLE BECK WEEK 11 WORKOUT 4

FRONT SQUAT
Worked up to
110kg x3

RPE 9

BARBELL STEP UPS
Barbell x12
30kg x12
30kg x12

RPE 5

SQUATS
80kg x20

RPE 6

KNEE RAISES
3 x12

NOTES FROM TODAY
Quick little session. Front squats were disappointing. Was hoping for 120kg but hey ho. Barbell step ups are new for me and I can definietly go heavier on these next time. The 20 rep squats were easy.

[markyg]

PUSH PRESS
70kg x1
80kg x1
90kg x1
100kg x1

Felt my knee twinge so stopped there

STRICT PRESS
70kg x9

RPE 9.5

CHIN UPS
10,5,5

HAMMER STRENGTH SHOULDER MACHINE
Worked up to 120kg x5 x5 then pyramid back down

STANDING CABLE CURL
Some

SINGLE ARM CABLE TRICEP PUSHDOWNS
Some

CABLE PEC FLIES
2 sets to failure

SOME ABS STUFF

NOTES FROM TODAY
Last session before holiday. Ho hum.

[markyg]

FASTED CARDIO
4x500m rows

All 1:53

Plank - 2x65 seconds.

PUSH PRESS
75kg x2
75kg x2
75kg x11

RPE 9

STRICT PRESS
65kg x AMRAP

65kg x6
65kg x5

RPE 9

CHIN UPS
5x5

STANDING ALT DB PRESS
23kg x8
23kg x8
23kg x8

RPE 8

BARBELL CURL
25kg x12
25kg x12
25kg x12

TRICEP PUSHDOWNS
3 x12

GRIP WORK
Thumbless axle holds

80kg x 51 seconds =PR
80kg x 32 seconds
50kg x 56 seconds

NOTES FROM TODAY
Good first session back. Strength doesn`t seem to be down that much but fatigue kicked in. Weight is down to 99.7kg. No idea how!

[markyg]

AM FASTED CARDIO
20 mins on treadmill. Max gradient. 5.5km/h

Some ab work and stretching

SINGLE LEG RDLs
3x8

DIMMEL DEADLIFTS
70kg x12
70kg x12
70kg x12

DEADLIFT
Worked up to

180kgx3
180kgx3
180kgx3

1 ARM DB ROW
37kg x15
37kg x15
37kg x15


NOTES FROM TODAY
Deadlifts felt slow but not heavy. Pretty sure my form was all over the place. Possibly shouldn`t have went so heavy. Meh.

[markyg]

FASTED CARDIO
20 minutes on the bike level 8/7
Some abs and stretching

close grip bench press
Worked up to
130kg x2
105kg x11 REP PR
60kg x31 REP PR

INCLINE PRESS
4/5 sets with increasing weight

BENT OVER DB ROW
1 set to failure. Forgot straps. Doh

PUSHDOWN/CURL SUPERSET
3 sets

LEG PRESS
Lots of sets of 10

notes from today
Everything felt good.

[markyg]

Very quick events today. Did some squats up to 140kg x1. Knee felt fine.

Did some light farmers. 2x20. Not sure of weight.

Did yoke 260kg x20m.

Not a bad wee start. Long way to go.

[markyg]

FASTED CARDIO
4x500m rows

All comfortably under 2 minutes.

Some abs and stretching.

PUSH PRESS
Worked up to 90kg x4

RPE 8.5

STRICT PRESS
70kg x AMRAP

70kg x6
70kg x5

RPE 9

CHIN UPS
10x5

SEATED ALT DB PRESS
23kg x8
23kg x8
23kg x8

RPE 8

CURL/PUSHDOWN SUPERSET
3 sets

GRIP WORK
Thumbless axle holds

80kg x 53 seconds PR
80kg x 33 seconds
50kg x 58 seconds

NOTES FROM TODAY
Not bad. Grip is improving slowly.

[markyg]

DEADLIFT
Worked up to

160kgx3
160kgx3
160kgx3
160kgx3
160kgx3
160kgx3
160kgx3
160kgx3


DIMMEL DEADLIFTS
70kg x15
70kg x15
70kg x15



1 ARM DB ROW
37.5kg x20
37.5kg x20
37.5kg x20

PLANK
3x 65 seconds


NOTES FROM TODAY
Everything felt good today. Short session under an hour.

[markyg]

FASTED CARDIO
20 minutes on the bike level 8/7
Some abs and stretching

close grip bench press
Worked up to
80kg x8
90kg x8
110kg x7


FLOOR PRESS
100kg x9
100kg x6


incline dumbbell press
37.5kg x10
37.5kg x10
37.5kg x10

Meadows row
40kg x12
40kg x12
40kg x12


Z-PRESS
Tabata. Bar only. 20 seconds work. 10 seconds rest. 8 rounds total

BARBELL CURLS
3 STF

PINCH GRIP
3 holds to failure


notes from today
Not the heaviest I`ve done but not bad.

[markyg]

SQUATS
60x10
80x3
100x1
110x1
120x1
130x1 (W)
140x1 (W)
150x1 (W)
100x5
100x5
100x5

NOTES FROM TODAY
Kalle programme starts again next week so just did some squats. Tweaked my calf on the last set so just called it a night. No idea what I`m doing with wraps. No idea how to use them. Felt ok though. Most I`ve squatted in a while for sure.

[markyg]

FASTED CARDIO
20 minutes on the stationary bike. Level 8

Plank. 2x65 seconds.

Stretching

PUSH PRESS
50kg x8
55kg x8
65kg x8
70kg x4
75kg x13 REP PR

RPE 9.5

STRICT PRESS

50kg x13
50kg x11

RPE 9

CHIN UPS
5,5,5,5,5,5,5,5,5,5

Z-PRESS
40kg x8
40kg x8

RPE 8

BARBELL CURL
25kg x12
25kg x12
25kg x12

SEATED SINGLE ARM TRICEP EXTENSION
12.5kg x12
12.5kg x12
12.5kg x12

GRIP WORK
Thumbless axle holds

90kg x 44 seconds
90kg x 38 seconds
50kg x 52 seconds

NOTES FROM TODAY
First week back training with Kalle. Couple of rep PRs always good. 75kg x13 probably equates to like a billion 1RM. Or something. Upped the weight on the grip work mainly as I couldn`t be bothered fannying around with 5kg and 10kg plates. Go me. Shoulders were fried after the push press but overall happy with the work done.

[markyg]

NOTES FROM TODAY
Tough little session mainly as my nutrition was off today as I was on site all day. Sumo deadlifts. Yeah. Never done these before. No doubt my form is awful. First set was no straps or belt and felt crap. Put straps and belt on and they flew up. Go figure. Plank felt strong today as well. I`m sure there are abs in there somewhere.

WARM UP
1 leg RDLs 3x12
Hollow rock holds

DEADLIFT
Worked up to
EMOM 10 rounds

140kg x2
140kg x2
140kg x2
140kg x2
140kg x2
140kg x2
140kg x2
140kg x2
140kg x2
140kg x2

RPE 8


4" BLOCK SUMO PULLS
160kg x5
160kg x5
160kg x5

RPE 7.5

MEADOWS ROW
45kg x12
45kg x12
45kg x12

RPE 7.5

PLANK
+10kg
2x 45 seconds

RPE 6.5

[markyg]

FASTED CARDIO
4x 500m rows. All under 2 minutes. One at 1:42.8. Might be a PR
Some abs and stretching

NOTES FROM TODAY
Good little session. Couple of small PRs with the accessory stuff. Weight is up to 101kg. Hurrah.

close grip bench press
Worked up to
75kg x8
90kg x8
105kg x11

RPE 9

FLOOR PRESS
105kg x7
105kg x5

RPE 9

incline dumbbell press
37.5kg x8
37.5kg x8
37.5kg x8
37.5kg x8

RPE 9.5

Incline chest supported rear delt row
30.5kg x8
30.5kg x8
30.5kg x8
30.5kg x8

RPE 8

DICKS PRESS
25kg x10
25kg x10
25kg x10

RPE 9

HAMMER CURLS
14.5kg x12
14.5kg x12
14.5kg x12

PINCH GRIP
3 holds to failure

[markyg]

NOTES FROM TODAY
Yoke and stones felt very rusty. Everything else felt ok. Stones felt better the longer I did it. Haven't touched a stone in a while.

YOKE
Each run about 10-12m

120kg x2
200kg x2
200kg x1 (7 secs)
200kg x1 (7 secs)
240kg x1 (12 secs)
240kg x1 (12 secs)
200kg x1 (7 secs)
200kg x1 (7 secs)

FRONT SQUAT
3 second pause at bottom
60kg x3
72.5kg x3
85kg x3

BARBELL STEP UPS
40kg x12
40kg x12
40kg x12

105kg ATLAS STONE
5x2

[markyg]

NOTES FROM TODAY
No cardio this morning. Pressing felt really strong. No idea if the am cardio is affecting strength (doing it on the same day) but might tone it down a it on lifting days and see what happens. Might just go for a brisk walk in the am on lifting days. Grip wasn`t as strong today which wasn`t great but hey ho.

PUSH PRESS
50kg x8
55kg x8
65kg x8
70kg x4
75kg x4
80kg x4
85kg x7 REP PR

RPE 9.5

STRICT PRESS

55kg x14
55kg x10

RPE 9

WEIGHTED CHIN UPS
5x5
+5kg

Z-PRESS
45kg x8
45kg x8
45kg x8
45kg x8

RPE 9

BARBELL CURL
30kg x12
30kg x12
30kg x12

SINGLE ARM TRICEP PUSHDOWN
3x12

GRIP WORK
Thumbless axle holds

90kg x 37 seconds
90kg x 33 seconds
90kg x 33 seconds (full grip)

[markyg]

NOTES FROM TODAY
Felt this was a really good session today. Everything felt on point. Upped the weight on sumos slightly and on meadows rows. Sumos fet much better. Plank was brutal. Cardio was low intensity which I think was a good thing.

AM FASTED CARDIO
30 minute brisk walk. I`d guess 2 miles or so.

WARM UP
1 leg RDLs 3x12


DEADLIFT
Worked up to
EMOM rounds

150kg x2
150kg x2
150kg x2
150kg x2
150kg x2
150kg x2
150kg x2
150kg x2


All beltless and strapless. Mixed grip.

RPE 8


4" BLOCK SUMO PULLS
165kg x5
165kg x5
165kg x5
165kg x5
165kg x5


RPE 8.5

MEADOWS ROW
50kg x8
50kg x8
50kg x8
50kg x8


RPE 8

PLANK
+20kg
60 seconds
35 seconds
65 seconds (no weight)

[markyg]

NOTES FROM TODAY
Nutrition has been a bit hit and miss past couple of days. Still, got the work done. Do the day before the day does you and all that.

close grip bench press
Worked up to
82.5kg x6
97.5kg x6
112.5kg x9 REP PR

RPE 9

FLOOR PRESS
112.5kg x6
112.5kg x5

RPE 9

incline dumbbell press
37.5kg x10
37.5kg x10
37.5kg x10
37.5kg x10
37.5kg x10

RPE 9.5

Incline chest supported rear delt row
30.5kg x10
30.5kg x10
30.5kg x10
30.5kg x10
30.5kg x10

RPE 9

DICKS PRESS
27.5kg x8
27.5kg x8
27.5kg x8
27.5kg x8

RPE 9

HAMMER CURLS
14.5kg x12
14.5kg x12
14.5kg x12

[markyg]

NOTES FROM TODAY
Quick little half hour session. Surprisingly tough in parts.

DUMBBELL WALKING LUNGES
12.5kg each hand
3x12

DB RDLs
17.5kg x12
22.5kg x12
30kg x12

DB STANDING OVERHEAD PRESS
12.5kg x12
17.5kg x12
20kg x12

BICEP MACHINE/TRICEP PUSHDOWN SUPERSET
3x20

WEIGHTED PLANK
+10kg
2x 65 seconds

[markyg]

FASTED CARDIO
30 minutes brisk walk. Around 2 miles. Aiming to keep heart rate in the 100-120 zone.

NOTES FROM TODAY
Good session. Thought the volume on the push press might do for me but wasn`t too bad. Happy with the reps. The last time I hit 5 reps with 90kg was a year ago almost to the day. Max on push press was 105kg so hopefully it`s going up. Upped the weight on strict press and got same reps as last week. Tweaked my back on the 5th rep as I let the weight get out in front of me. Hot epsom salt bath tonight. Grip is back on track too.

PUSH PRESS
50kg x8
55kg x8
65kg x8
70kg x4
75kg x4
80kg x4
85kg x3
90kg x6 REP PR

RPE 9.5

STRICT PRESS

57.5kg x14
57.5kg x10

RPE 9

WEIGHTED CHIN UPS
4x6
+5kg

Z-PRESS
50kg x6
50kg x6
50kg x6
50kg x6
50kg x6

RPE 9

BARBELL CURL
30kg x12
30kg x12
30kg x12

SINGLE ARM TRICEP PUSHDOWN
3x12

GRIP WORK
Thumbless axle holds

90kg x 50 seconds
90kg x 29 seconds
50kg x 52 seconds

[markyg]

NOTES FROM TODAY
Tough session. My back was still sore from last night but was ok by the end of it. Sweat was pouring off me. Managed a standing ab rollout. Go me.

WARM UP
1 leg RDLs 3x12

HOLLOW ROCK HOLDS
3x12


DEADLIFT
Worked up to
EMOM rounds

160kg x2 DOH
160kg x2 DOH
160kg x2
160kg x2
160kg x2
160kg x2


All beltless. Mixed grip.

RPE 8


4" BLOCK SUMO PULLS
172.5kg x6
172.5kg x6
172.5kg x6
172.5kg x6


RPE 9

MEADOWS ROW
50kg x12
50kg x12
50kg x12

RPE 9

AB ROLLOUTS
x2 Standing
3x8 (on knees)

[markyg]

NOTES FROM TODAY
Never really felt like I got going with this workout. Didn`t get all the prescribed reps although some minor rep PRs. Onwards.

close grip bench press
Worked up to
90kg x4
105kg x4
120kg x5 =REP PR

RPE 9

FLOOR PRESS
120kg x4
120kg x5 REP PR Put the bars up slightly higher to start which made it a little easier

RPE 9

incline dumbbell press
37.5kg x18
37.5kg x15


RPE 9.5

Incline chest supported rear delt row
30.5kg x17
30.5kg x15


RPE 9

DICKS PRESS
30kg x6
30kg x6
30kg x6
30kg x6
30kg x6

RPE 8

HAMMER CURLS
14.5kg x12
14.5kg x12
14.5kg x12

BAND PULL APARTS
3x15

PLATE GRIP HOLDS

[markyg]

NOTES FROM TODAY
Much, much better session today. Yoke felt good. Stones felt far better. Managed to one motion it once on the first set. My rope seems to have gone walkabout so I did some DOH axle deadlifts as a substitute. Plus it was pouring outside. Only just stopped for the yoke. Everything feels like it's coming together and strength is on the up.

FRONT SQUAT
60kg x5
72.5kg x5
85kg x5

YOKE
Each run about 10-12m. Worked up to:

210kg x2 (drop and turn)
210kg x2 (drop and turn)



DOH AXLE DEADLIFTS
Worked up to
140kg x1

105kg ATLAS STONE
8x2

[JiP]

Nice job on the bench.

[markyg]

Nice job on the bench.

Cheers mate. Saw you were persevering with hook grip. How`s that going? I gave up ha.

[markyg]

FASTED CARDIO
30 minutes brisk walk. Around 2 miles. Aiming to keep heart rate in the 100-120 zone.

NOTES FROM TODAY
Spent most of today either driving in the car oor climbing up and down scaffolds to inspect roofs so nutrition and hydration were low. Still, overall a good session. Decided to train at the local commercial gym so had to swap the pin presses for seated smith machine. Everything felt good.

PUSH PRESS
50kg x8
55kg x8
65kg x8
70kg x4
75kg x4
80kg x4
85kg x3
90kg x2
95kg x4 REP PR

Just missed no 5 at lock out

RPE 9.5

PIN PRESS - FOREHEAD HEIGHT

60kg x8
70kg x8
75kg x8

Just feeling my way with this

RPE 9

LAT PULLDOWN
60kg x12
70kg x12
75kg x12

RPE 9

SINGLE ARM DB PRESS - STAYING UPRIGHT
20kg x12
22kg x12
22kg x12

Tougher than they sound!

RPE 9

CABLE CURL
3x12

V-BAR TRICEP PUSHDOWN
3x15

[markyg]

NOTES FROM TODAY
Overall crap week for training. Aside from Monday I`ve been working away so had no access to a gym. Managed to get some done tonight but felt a pull in my right shoulder on the last set of CGBP. Managed one set of pin press but seemed to be getting worse so called it a day. Going to give it a miss until next week and hopefully just do this week`s workout instead. Cardio and stretching over the weekend.

Kalle, that sound like a plan?

close grip bench press
Worked up to
77.5kg x8
92.5kg x8
107.5kg x10 =REP PR

Had a couple left in the tank here.

PIN PRESS 3" ABOVE CHEST
107.5kg x8

[JiP]

Cheers mate. Saw you were persevering with hook grip. How`s that going? I gave up ha.

Pretty much painless now! You just gotta stick with it haha.