notes from today
Decent session overall
bench
100kg x5
105kg x5
110kg x5
115kg x5
Little bit of residual tightness in the pec but nothing unmanageable. Did a **** tonne of warm up with bands.
leg press
280kg x10
320kg x10
360kg x6
hamstrings
3x8
triceps
3x10
|
Thread: Markyg`s log
-
03-20-2024, 11:28 AM #2401
- Join Date: Nov 2006
- Location: Fife, Dunfermline, United Kingdom (Great Britain)
- Age: 45
- Posts: 3,910
- Rep Power: 3169
"The hardest part in lifting, is NOT to lift..." - Me
First meet results:
Squat 140kg (+15kg PR)
Bench 130kg (+10kg PR)
Deadlift 185kg (+25kg PR)
Second meet results:
Squat 175kg (+5kg PR)
Bench 140kg (= PR)
Deadlift 210kg (+5kg PR)
-
03-22-2024, 12:28 PM #2402
- Join Date: Nov 2006
- Location: Fife, Dunfermline, United Kingdom (Great Britain)
- Age: 45
- Posts: 3,910
- Rep Power: 3169
notes from today
Always a tough session but things moved.
BROAD JUMP
3x5
squat
130kg 4x5
PUSH PRESS
50kg x4
60kg x4
70kg x4
80kg x4
RPE 8
RDL
100kg x8
120kg x8
140kg x6
BB ROW
100kg x8
110kg x8
110kg x6"The hardest part in lifting, is NOT to lift..." - Me
First meet results:
Squat 140kg (+15kg PR)
Bench 130kg (+10kg PR)
Deadlift 185kg (+25kg PR)
Second meet results:
Squat 175kg (+5kg PR)
Bench 140kg (= PR)
Deadlift 210kg (+5kg PR)
-
03-26-2024, 01:53 PM #2403
- Join Date: Nov 2006
- Location: Fife, Dunfermline, United Kingdom (Great Britain)
- Age: 45
- Posts: 3,910
- Rep Power: 3169
notes from today
Not everything went to plan. Decided to spend the day working on the garden on Sunday. Bits of me are sore I didn`t know I had bits. Some auto regulation went on just to get some work in.
SEATED SINGLE LEG JUMP
x8
DEADLIFT
220kg x1 x1
180kg 3x3
SPLIT SQUATS
45kg x8
50kg x8
50kg x8
55kg
DB PULLOVER
10kg x10
15kg x10
20kg x10"The hardest part in lifting, is NOT to lift..." - Me
First meet results:
Squat 140kg (+15kg PR)
Bench 130kg (+10kg PR)
Deadlift 185kg (+25kg PR)
Second meet results:
Squat 175kg (+5kg PR)
Bench 140kg (= PR)
Deadlift 210kg (+5kg PR)
-
03-27-2024, 12:22 PM #2404
- Join Date: Nov 2006
- Location: Fife, Dunfermline, United Kingdom (Great Britain)
- Age: 45
- Posts: 3,910
- Rep Power: 3169
notes from today
Decent session overall
bench
105kg x6
110kg x6
117.5kg 2x5
The first set of 117.5kg was flying.
leg press
Had to use the girly one today. So some reps.
hamstrings
3x8
triceps
3x10"The hardest part in lifting, is NOT to lift..." - Me
First meet results:
Squat 140kg (+15kg PR)
Bench 130kg (+10kg PR)
Deadlift 185kg (+25kg PR)
Second meet results:
Squat 175kg (+5kg PR)
Bench 140kg (= PR)
Deadlift 210kg (+5kg PR)
-
-
03-28-2024, 12:04 PM #2405
- Join Date: Nov 2006
- Location: Fife, Dunfermline, United Kingdom (Great Britain)
- Age: 45
- Posts: 3,910
- Rep Power: 3169
notes from today
Smashed it today.
BROAD JUMP
3x5
squat
140kg 4x5
PUSH PRESS
80kg 3x4
RPE 8
RDL
110kg x8
130kg x8
150kg x8
BB ROW
110kg x8
110kg x8
110kg x8"The hardest part in lifting, is NOT to lift..." - Me
First meet results:
Squat 140kg (+15kg PR)
Bench 130kg (+10kg PR)
Deadlift 185kg (+25kg PR)
Second meet results:
Squat 175kg (+5kg PR)
Bench 140kg (= PR)
Deadlift 210kg (+5kg PR)
-
04-16-2024, 10:32 AM #2406
- Join Date: Nov 2006
- Location: Fife, Dunfermline, United Kingdom (Great Britain)
- Age: 45
- Posts: 3,910
- Rep Power: 3169
notes from today
Not a great day deadlift wise. 220kg moved like crap so 230kg was the top set. Didn`t feel heavy but moved heavy.
SEATED SINGLE LEG JUMP
x8
DEADLIFT
220kg x1
230kg 1x2
SPLIT SQUATS
50kg x8
60kg x6
65kg x6
DB PULLOVER
17.5kg 2x10"The hardest part in lifting, is NOT to lift..." - Me
First meet results:
Squat 140kg (+15kg PR)
Bench 130kg (+10kg PR)
Deadlift 185kg (+25kg PR)
Second meet results:
Squat 175kg (+5kg PR)
Bench 140kg (= PR)
Deadlift 210kg (+5kg PR)
-
04-17-2024, 10:48 AM #2407
- Join Date: Nov 2006
- Location: Fife, Dunfermline, United Kingdom (Great Britain)
- Age: 45
- Posts: 3,910
- Rep Power: 3169
notes from today
Decent session overall
bench
110kg x5
115kg x5
120kg x5
125kg x4
leg press
300kg x10
340kg x8
380kg x6
hamstrings
3x8
triceps
3x10"The hardest part in lifting, is NOT to lift..." - Me
First meet results:
Squat 140kg (+15kg PR)
Bench 130kg (+10kg PR)
Deadlift 185kg (+25kg PR)
Second meet results:
Squat 175kg (+5kg PR)
Bench 140kg (= PR)
Deadlift 210kg (+5kg PR)
-
04-21-2024, 08:33 AM #2408
- Join Date: Nov 2006
- Location: Fife, Dunfermline, United Kingdom (Great Britain)
- Age: 45
- Posts: 3,910
- Rep Power: 3169
notes from today
Work done.
BROAD JUMP
3x5
squat
130kg x5
140kg x5
150kg x5
160kg x3
PUSH PRESS
80kg x6
85kg 2x6
RPE 8
RDL
120kg x8
140kg 2x6
BB ROW
100kg x10
110kg x8
115kg x6"The hardest part in lifting, is NOT to lift..." - Me
First meet results:
Squat 140kg (+15kg PR)
Bench 130kg (+10kg PR)
Deadlift 185kg (+25kg PR)
Second meet results:
Squat 175kg (+5kg PR)
Bench 140kg (= PR)
Deadlift 210kg (+5kg PR)
-
-
04-22-2024, 10:46 AM #2409
- Join Date: Nov 2006
- Location: Fife, Dunfermline, United Kingdom (Great Britain)
- Age: 45
- Posts: 3,910
- Rep Power: 3169
notes from today
Much much better this week. 240kg as a warm up flew.
SEATED SINGLE LEG JUMP
x8
DEADLIFT
250kh x1 RPE 8.5
Think my line was a little off here. Bar got nudged forward slightly.
SQUATS
100kg x8
120kg x8
130kg x6
DB PULLOVER
17.5kg 2x10"The hardest part in lifting, is NOT to lift..." - Me
First meet results:
Squat 140kg (+15kg PR)
Bench 130kg (+10kg PR)
Deadlift 185kg (+25kg PR)
Second meet results:
Squat 175kg (+5kg PR)
Bench 140kg (= PR)
Deadlift 210kg (+5kg PR)
-
04-24-2024, 11:42 AM #2410
- Join Date: Nov 2006
- Location: Fife, Dunfermline, United Kingdom (Great Britain)
- Age: 45
- Posts: 3,910
- Rep Power: 3169
notes from today
Decent session overall
bench
110kg x5
120kg x5
125kg x3
130kg x3
leg press
300kg x10
340kg x8
380kg x8
hamstrings
3x8
triceps
3x10"The hardest part in lifting, is NOT to lift..." - Me
First meet results:
Squat 140kg (+15kg PR)
Bench 130kg (+10kg PR)
Deadlift 185kg (+25kg PR)
Second meet results:
Squat 175kg (+5kg PR)
Bench 140kg (= PR)
Deadlift 210kg (+5kg PR)
-
05-07-2024, 11:46 AM #2411
- Join Date: Nov 2006
- Location: Fife, Dunfermline, United Kingdom (Great Britain)
- Age: 45
- Posts: 3,910
- Rep Power: 3169
notes from today
Rough one. Regretted every pint of Guinness I had on holiday during this one.
SEATED SINGLE LEG JUMP
x8
DEADLIFT
240kg x1
215kg 3x3
RPE 9
SQUATS
100kg x8
120kg x8
130kg x6
DB PULLOVER
17.5kg 2x10"The hardest part in lifting, is NOT to lift..." - Me
First meet results:
Squat 140kg (+15kg PR)
Bench 130kg (+10kg PR)
Deadlift 185kg (+25kg PR)
Second meet results:
Squat 175kg (+5kg PR)
Bench 140kg (= PR)
Deadlift 210kg (+5kg PR)
-
05-13-2024, 10:05 AM #2412
- Join Date: Nov 2006
- Location: Fife, Dunfermline, United Kingdom (Great Britain)
- Age: 45
- Posts: 3,910
- Rep Power: 3169
notes from today
Work done.
SEATED SINGLE LEG JUMP
x8
DEADLIFT
250kg x1
225kg 3x2
RPE 9
SQUATS
100kg x8
120kg x8
135kg x6
HACK SQUATS
40kg 2x12
LEG CURL
3x8"The hardest part in lifting, is NOT to lift..." - Me
First meet results:
Squat 140kg (+15kg PR)
Bench 130kg (+10kg PR)
Deadlift 185kg (+25kg PR)
Second meet results:
Squat 175kg (+5kg PR)
Bench 140kg (= PR)
Deadlift 210kg (+5kg PR)
-
-
05-14-2024, 11:28 AM #2413
- Join Date: Nov 2006
- Location: Fife, Dunfermline, United Kingdom (Great Britain)
- Age: 45
- Posts: 3,910
- Rep Power: 3169
notes from today
Decent session overall
bench
120kg x3
130kg x3
pullovers
3x10
cable fly
3x8
triceps
3x10[/QUOTE]"The hardest part in lifting, is NOT to lift..." - Me
First meet results:
Squat 140kg (+15kg PR)
Bench 130kg (+10kg PR)
Deadlift 185kg (+25kg PR)
Second meet results:
Squat 175kg (+5kg PR)
Bench 140kg (= PR)
Deadlift 210kg (+5kg PR)
-
05-16-2024, 10:32 AM #2414
- Join Date: Nov 2006
- Location: Fife, Dunfermline, United Kingdom (Great Britain)
- Age: 45
- Posts: 3,910
- Rep Power: 3169
notes from today
Not bad
JUMP
3x5
squat
140kg x4
150kg x4
160kg x4
170kg x4
LEGPRESS
320kg x10
360kg x6
RDL
120kg x10
140kg x6
160kg x6"The hardest part in lifting, is NOT to lift..." - Me
First meet results:
Squat 140kg (+15kg PR)
Bench 130kg (+10kg PR)
Deadlift 185kg (+25kg PR)
Second meet results:
Squat 175kg (+5kg PR)
Bench 140kg (= PR)
Deadlift 210kg (+5kg PR)
-
05-20-2024, 10:17 AM #2415
- Join Date: Nov 2006
- Location: Fife, Dunfermline, United Kingdom (Great Britain)
- Age: 45
- Posts: 3,910
- Rep Power: 3169
notes from today
Work done.
SEATED SINGLE LEG JUMP
x8
DEADLIFT
255kg x1
SQUATS
100kg x8
120kg x6
140kg x6
HACK SQUATS
50kg 2x12
LEG CURL
3x8"The hardest part in lifting, is NOT to lift..." - Me
First meet results:
Squat 140kg (+15kg PR)
Bench 130kg (+10kg PR)
Deadlift 185kg (+25kg PR)
Second meet results:
Squat 175kg (+5kg PR)
Bench 140kg (= PR)
Deadlift 210kg (+5kg PR)
-
05-21-2024, 10:22 AM #2416
- Join Date: Nov 2006
- Location: Fife, Dunfermline, United Kingdom (Great Britain)
- Age: 45
- Posts: 3,910
- Rep Power: 3169
notes from today
decent session overall
bench
125kg x3
135kg x3
Working on my setup a bit
pullovers
3x10
cable fly
3x8
triceps
3x10"The hardest part in lifting, is NOT to lift..." - Me
First meet results:
Squat 140kg (+15kg PR)
Bench 130kg (+10kg PR)
Deadlift 185kg (+25kg PR)
Second meet results:
Squat 175kg (+5kg PR)
Bench 140kg (= PR)
Deadlift 210kg (+5kg PR)
-
-
05-23-2024, 11:45 AM #2417
- Join Date: Nov 2006
- Location: Fife, Dunfermline, United Kingdom (Great Britain)
- Age: 45
- Posts: 3,910
- Rep Power: 3169
notes from today
Bit annoyed with this but work done.
JUMP
3x5
squat
180kg x2
First felt fine. Lost my line a bit on the second and put me right off.
LEGPRESS
360kg 2x8
RDL
120kg x8
140kg x8
160kg x8"The hardest part in lifting, is NOT to lift..." - Me
First meet results:
Squat 140kg (+15kg PR)
Bench 130kg (+10kg PR)
Deadlift 185kg (+25kg PR)
Second meet results:
Squat 175kg (+5kg PR)
Bench 140kg (= PR)
Deadlift 210kg (+5kg PR)
-
05-24-2024, 01:10 PM #2418
- Join Date: Nov 2006
- Location: Fife, Dunfermline, United Kingdom (Great Britain)
- Age: 45
- Posts: 3,910
- Rep Power: 3169
notes from today
Some work done.
SOTO PRESS
60kg x4
70kg x4
80kg x4
90kg x4
PUSH PRESS
100kg x2
3 is absolutely there. Last rep bar went in front of me and couldn`t recover.
BB ROW
100kg x10
110kg x10
120kg x8"The hardest part in lifting, is NOT to lift..." - Me
First meet results:
Squat 140kg (+15kg PR)
Bench 130kg (+10kg PR)
Deadlift 185kg (+25kg PR)
Second meet results:
Squat 175kg (+5kg PR)
Bench 140kg (= PR)
Deadlift 210kg (+5kg PR)
-
05-27-2024, 10:49 AM #2419
- Join Date: Nov 2006
- Location: Fife, Dunfermline, United Kingdom (Great Britain)
- Age: 45
- Posts: 3,910
- Rep Power: 3169
notes from today
Wasn`t my typical Monday. Had to attend some meetings in different offices so my usual routine was a little off.
SEATED SINGLE LEG JUMP
x8
DEADLIFT
225kg x1
245kg x1
260kg x1
Very happy with this. Thought 6 plates would be a bit of a mental block. Actually felt not terrible. Lockout a bit soft.
SQUATS
100kg x6
120kg x6
140kg x6
Just kept this the same
HACK SQUATS
50kg 2x12
LEG CURL
3x8
Weight is going up nicely on this."The hardest part in lifting, is NOT to lift..." - Me
First meet results:
Squat 140kg (+15kg PR)
Bench 130kg (+10kg PR)
Deadlift 185kg (+25kg PR)
Second meet results:
Squat 175kg (+5kg PR)
Bench 140kg (= PR)
Deadlift 210kg (+5kg PR)
-
05-28-2024, 12:27 PM #2420
- Join Date: Nov 2006
- Location: Fife, Dunfermline, United Kingdom (Great Britain)
- Age: 45
- Posts: 3,910
- Rep Power: 3169
notes from today
Feeling it today. Still, work done
bench
130kg x3
140kg x3
Working on my setup a bit
pullovers
3x10
cable fly
3x8
triceps
3x10"The hardest part in lifting, is NOT to lift..." - Me
First meet results:
Squat 140kg (+15kg PR)
Bench 130kg (+10kg PR)
Deadlift 185kg (+25kg PR)
Second meet results:
Squat 175kg (+5kg PR)
Bench 140kg (= PR)
Deadlift 210kg (+5kg PR)
-
-
05-30-2024, 12:32 PM #2421
- Join Date: Nov 2006
- Location: Fife, Dunfermline, United Kingdom (Great Britain)
- Age: 45
- Posts: 3,910
- Rep Power: 3169
notes from today
Back at the ranch despite the unwelcome interruptions.
JUMP
3x5
squat
180kg x4
RDL
120kg x8
140kg x8
160kg x8"The hardest part in lifting, is NOT to lift..." - Me
First meet results:
Squat 140kg (+15kg PR)
Bench 130kg (+10kg PR)
Deadlift 185kg (+25kg PR)
Second meet results:
Squat 175kg (+5kg PR)
Bench 140kg (= PR)
Deadlift 210kg (+5kg PR)
-
05-31-2024, 11:40 AM #2422
- Join Date: Nov 2006
- Location: Fife, Dunfermline, United Kingdom (Great Britain)
- Age: 45
- Posts: 3,910
- Rep Power: 3169
notes from today
Some work done.
SOTO PRESS
60kg x4
80kg x4
90kg x4
100kg x4
PUSH PRESS
100kg x3
BB ROW
100kg x10
110kg x10
120kg x10"The hardest part in lifting, is NOT to lift..." - Me
First meet results:
Squat 140kg (+15kg PR)
Bench 130kg (+10kg PR)
Deadlift 185kg (+25kg PR)
Second meet results:
Squat 175kg (+5kg PR)
Bench 140kg (= PR)
Deadlift 210kg (+5kg PR)
-
06-01-2024, 12:27 AM #2423
-
06-03-2024, 12:51 PM #2424
- Join Date: Nov 2006
- Location: Fife, Dunfermline, United Kingdom (Great Britain)
- Age: 45
- Posts: 3,910
- Rep Power: 3169
-
-
06-03-2024, 12:52 PM #2425
- Join Date: Nov 2006
- Location: Fife, Dunfermline, United Kingdom (Great Britain)
- Age: 45
- Posts: 3,910
- Rep Power: 3169
notes from today
Nice deload. Much needed.
SEATED SINGLE LEG JUMP
x8
DEADLIFT
180kg x2
170kg 2x4
SQUATS
100kg x8
120kg x8
140kg x6
HACK SQUATS
50kg 12
60kg x12
LEG CURL
3x8"The hardest part in lifting, is NOT to lift..." - Me
First meet results:
Squat 140kg (+15kg PR)
Bench 130kg (+10kg PR)
Deadlift 185kg (+25kg PR)
Second meet results:
Squat 175kg (+5kg PR)
Bench 140kg (= PR)
Deadlift 210kg (+5kg PR)
-
06-04-2024, 10:09 AM #2426
- Join Date: Nov 2006
- Location: Fife, Dunfermline, United Kingdom (Great Britain)
- Age: 45
- Posts: 3,910
- Rep Power: 3169
notes from today
I should probably go on a "how to instruct your spotter" course.
bench
142.5kg x2 REP PR
120kg 2x3
Working on my setup a bit. Playing around with grip width. Used a marginally wider grip on warmups but defaulted back to narrow on top set. Back wider on back off sets.
Had to ask some random person to spot me which I don`t like. That said, I didn`t explain how I like to be spotted i.e. don`t touch the bar unless I`m about to die and I didn`t tell him how many reps I was going for. Also don`t give me hand off. So the fault here is mine. That said 142.5kg x2 was probably an RPE 9. 3 might have been there with a good spot. Who knows.
pullovers
3x10
cable fly
3x8
triceps
3x10"The hardest part in lifting, is NOT to lift..." - Me
First meet results:
Squat 140kg (+15kg PR)
Bench 130kg (+10kg PR)
Deadlift 185kg (+25kg PR)
Second meet results:
Squat 175kg (+5kg PR)
Bench 140kg (= PR)
Deadlift 210kg (+5kg PR)
-
06-05-2024, 12:11 AM #2427
-
06-06-2024, 11:46 AM #2428
- Join Date: Nov 2006
- Location: Fife, Dunfermline, United Kingdom (Great Britain)
- Age: 45
- Posts: 3,910
- Rep Power: 3169
-
-
06-06-2024, 11:47 AM #2429
- Join Date: Nov 2006
- Location: Fife, Dunfermline, United Kingdom (Great Britain)
- Age: 45
- Posts: 3,910
- Rep Power: 3169
notes from today
Good work done.
JUMP
3x5
squat
170kg 3x2
RDL
125kg x8
145kg x8
165kg x6
leg press
360kg 2x8"The hardest part in lifting, is NOT to lift..." - Me
First meet results:
Squat 140kg (+15kg PR)
Bench 130kg (+10kg PR)
Deadlift 185kg (+25kg PR)
Second meet results:
Squat 175kg (+5kg PR)
Bench 140kg (= PR)
Deadlift 210kg (+5kg PR)
-
06-09-2024, 03:08 AM #2430
- Join Date: Nov 2006
- Location: Fife, Dunfermline, United Kingdom (Great Britain)
- Age: 45
- Posts: 3,910
- Rep Power: 3169
notes from today
Some work done.
SOTO PRESS
60kg x4
80kg x4
90kg x4
105kg x4
PUSH PRESS
100kg x3
PP definitely aggravating my left forearm. Goes away after the session. Odd.
BB ROW
100kg x10
120kg x8
130kg x6"The hardest part in lifting, is NOT to lift..." - Me
First meet results:
Squat 140kg (+15kg PR)
Bench 130kg (+10kg PR)
Deadlift 185kg (+25kg PR)
Second meet results:
Squat 175kg (+5kg PR)
Bench 140kg (= PR)
Deadlift 210kg (+5kg PR)
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