Markyg`s log

[markyg]

SQUAT (no belt)
60x5
80 x5
100 x5
135 x5
155 x4,1

BENCH (all TnG)
40x8
60 x8
75 x5
90 x5
105 x5
120 x3


Felt a slight twinge in the shoulder on 3rd rep so called a halt. Think I`m going to switch to 1 heavy 1 light bench workout a week


ROW (45 deg angle)
40x5
60 x5
80x5
100x5
80x8

Back at work now so will get back into a routine of lifting and eating properly. The last 2 weeks have been too irregular for me.

[markyg]

SQUAT (no belt)
50x8
80 x5
100 x5
120 x5
140 x5
160x3
120x8

Felt fine

DEADLIFT
100x6
120 x5
140 x5
160 x5
180 x5

Always seem to deadlift better after squatting. Something to think about. My work capacity is really low though. Blowing out my ass after every rep. Starting back boxing training next week and Strongman on Sat so this will pick up.

[TKD]

SQUAT (no belt)
50x8
80 x5
100 x5
120 x5
140 x5
160x3
120x8

Felt fine

DEADLIFT
100x6
120 x5
140 x5
160 x5
180 x5

Always seem to deadlift better after squatting. Something to think about. My work capacity is really low though. Blowing out my ass after every rep. Starting back boxing training next week and Strongman on Sat so this will pick up.

Nice raw squatting mate! Wish I could pull 180 after heavy squats.


" Blowing out my ass after every rep"?? lol Curry last night?

[markyg]

Always my friend

I dunno, I always seem to be more loose after squatting and already having a "heavyish" load to lift on my back, picking it up from the floor seems easier. Before my meet last year I hit (then) PR`s of 170kg squat followed by 205kg deadlift. Go figure.....

[markyg]

Strongman Today

Frame Carry
140kg 2x15m
215kg 2x15m
255kg 2x15m (Very tough - had to stop 3 times on the return journey)

Yoke 260kg
0m

Felt my shoulder acting up again so called it a day. Very disappointed but I`m going to give the shoulder a full 2 week rest. So just squats and deads for a bit. I feel if I keep pushing I`m going to do some serious damage.

[TKD]

I know how you feel regarding the shoulder mate. Very wise to rest it.

Thinking of getting a MRI on it?

[markyg]

I know how you feel regarding the shoulder mate. Very wise to rest it.

Thinking of getting a MRI on it?

Ideally yes but trying to get anything on the NHS takes forever. It`s currently 2 weeks just to get an appointment. I`ll give it 2 weeks and see whats what. No upper body at all for 2 weeks. In the meantime I`ll be spending 2 weeks trying to come up with a new training plan geared towards strongman.

Today:

Lunch 15 minutes interval training on cross trainer

SQUAT
50x8
80x5
100x5
120x5
140x5
160x3,2

First squat workout where 160kg didn`t feel heavy.

RDL
40x8
60x5
80x5
100x5
120x5
140x5
160x3

Some biceptors and abz

[markyg]

Excellent squatting mate!!! Very nice.


As Brit said I believe Westside would serve you very well. Its as complicated as you want to make it really. Of course, the heavier your total the more you'll have to think about in terms of gaining more progress etc.
Heres the articles page...http://www.westside-barbell.com/articles

Bear in mind that some of their methods are aimed towards the elite lifters using gear (yeah thats both types of gear lol), but don't let that put you off as it's the basic principles that apply.

I'd be happy to help you out if you ever consider Westside

I just noticed this post!!! Apologies I wasn`t ignoring it!!

I`ll have a read of the link and suspect I`ll be back with lots of questions. I think I`d like to apply some of the principles but equipment is very basic and not overly keen on bands, chains etc as I feel I`m still a novice lifter.

[TKD]

I just noticed this post!!! Apologies I wasn`t ignoring it!!

I`ll have a read of the link and suspect I`ll be back with lots of questions. I think I`d like to apply some of the principles but equipment is very basic and not overly keen on bands, chains etc as I feel I`m still a novice lifter.

Hehe, no worries mate ...thats cool

Its not a "must" with the bands and chains. I think a lot of the WS principles are well experimenting with though. I reckon that kind of training would suite you down to the ground



Some good SQ and RDLs there. 160kg didn't feel heavy??

Where do you feel the pain the the shoulder? Do you have complete ROM?

[markyg]

Yeah full ROM mate. It`s pretty much in the trap (and to the rear) area but I feel no pain when shrugging, more of a tightness. Feel it when bencing though. Physio said the muscle had gone into spasm or something...

Squats were weird. 140kg felt heavy, 160kg not. Go figure

[TKD]

Yeah full ROM mate. It`s pretty much in the trap (and to the rear) area but I feel no pain when shrugging, more of a tightness. Feel it when bencing though. Physio said the muscle had gone into spasm or something...

Squats were weird. 140kg felt heavy, 160kg not. Go figure

Sounds strange that a muscle would be stuck in spasm for so long.


Thats the same for me when maxing out. I get to around 70-80% and start thinking "oh sh!t, you can't even get past the warmup!!" lol

Always catches me off guard.

[markyg]

Short and sweet today

SQUAT
40x8
60x5
80x5
100x5
120x5
120x5

Barely felt the weights.

DEADLIFT
60x8
100x5
140x5
165x3
180x1
200x1
180x3

[TKD]

Short and sweet today

SQUAT
40x8
60x5
80x5
100x5
120x5
120x5

Barely felt the weights.

DEADLIFT
60x8
100x5
140x5
165x3
180x1
200x1
180x3

Nice DLing man! How did the 200 feel?

[markyg]

200 was a bit of a grinder I admit. I need to throw in some different height deadlifts, something to consider in my new programme whatever that may be

[markyg]

SQUAT
40x8
60x5
80x5
100x5
125x5
145x5
165x3 [REP PR)
120x8

Very happy with this. It was tough but got it on video. 10kg of my 1RM PB.

ROW
40x8
60x5
80x5
100x5
100x5
60x10 (90deg angle to floor)

Vid of form. Only recently started doing these so upright so any form tips are appreciated.

[markyg]

SQUAT 165kgx3

Any form advice welcome



ROW 100kgx3

[TKD]

SQUAT
40x8
60x5
80x5
100x5
125x5
145x5
165x3 [REP PR)
120x8

Very happy with this. It was tough but got it on video. 10kg of my 1RM PB.

ROW
40x8
60x5
80x5
100x5
100x5
60x10 (90deg angle to floor)

Vid of form. Only recently started doing these so upright so any form tips are appreciated.

Outstanding job mate with the triple!!
I reckon you'll smash that 175. When you gonna test for a new 1rm?

Where's the vid?

Edit :Nevermind lol

[TKD]

Thats pretty much how I do my rows Mark.
If I start to feel I'm beginning to stand more and more upright then I need to rethink the weight used or reps. I alternate sessions with reverse grip rows.

[markyg]

Thanks mate as ever!! I`d like to keep going with reps for a bit I think certainly for a couple of weeks. Ideally would like to hit 175x3 then try for that all elusive 180kg!!

[bigbrit]

Solid squat bro and the rows look good as well, one observation on the rows which could just be camera angle and baggies pants but i'd bend your knees a little more to reduce strain on your lower back, you looked ever so slightly lent forward to much. On the whole it 'oh sh!t' from me, Markyg has started to nail the rows lol
Kudos man, really solid work. Jealous of your raw squat as ever.

[markyg]

Thanks for the advice mate. I`ll do that and report back. Long way to go though

[TKD]

Nice SQ vid too. Missed that. Looked like you could have got a few more reps there if you wanted.

[markyg]

Dunno bout that, felt pretty hard. Will be going for 165x5 on Monday and 170x3 next Friday

[markyg]

LUNCH: 15 minutes interval training on cross-trainer

SQUAT
Barx10
65x8
85x5
105x5
125x5
145x5
165x4,1 [REP PR]

Could have got 5 but I felt a small twinge in my lower back so took a quick break and nailed the last squat. Suspect a belt may help on a top set shortly. See how it goes.

ROW
barx10
40x8
60x6
80x5
100x5
110x5
60x10 (parallel)

Form was almost breaking down on the 110kg so will keep it here until form remains good

GHETTO GHR's (Chin up bar in doorway about 8" off the ground)
BWx10
BWx10

Biceps

Great session tonight. Had lots of energy. Long may it continue. Couple of weeks more with the squats and all being well I`ll be going for 180kg.

[TKD]

Well done on the Squats mate!! Raw aswell!!!!

Rows are getting strong very quick too, and nice to see some GHRs

[markyg]

Thanks. Never really done GHR`s before but I can definately feel it in the hammies. Not looking forward to tomorrow....

Bigbrit is the inspiration for the rows

[markyg]

No cardio today

SQUAT
Barxlots
40x10
60x5
80x5
100x5
125x5
125x5

Sexy time.

DEADLIFT
60x8
100x5
140x5
160x5
185x5

CGBP
Barxlots
40x12
60x12
80x12
80x12
80x12
60x10

Plate curls
Sledgehammer deadlifts

[TKD]

Very nice DLing mate!! It'll be interesting to see what your 1rm is. Light squats today?

How did the shoulder feel today?

[markyg]

Yeah light mate. Still following the madcows thing for squats just now.

Deads were tough. I need to work on these and add some variation in. Still think my max is around 200-210

Shoulder feels okay, can still feel it occasionally though. Leaving it till MOnday and will start with light benching and plenty rehab stuff

[bigbrit]

Really good deads mate, this is what i'd like to do now - solid reps and weight.
Hear what you say about rows, form can some times be too off but push em bro and they come on like no ones business.
Really good stuff, strong...