Markyg`s log

**markyg** · 10-21-2019, 11:15 AM

NOTES FROM TODAY
Wheeeee

DEADLIFT
230kg 1x3

FRONT SQUAT
130kg 5x2

OH PRESS
70kg 5x7

PENDLAY ROW
115kg 3x10

**markyg** · 10-22-2019, 09:40 AM

NOTES FROM TODAY
Day 2 Week 3 Block 4 of DUP. Great session overall. Basically a repeat due to holiday but upped weight slightly.

DEADLIFT
220kg 5x1 beltless

SQUATS
150kg 4x5

OH PRESS
80kg 3x3

**markyg** · 10-25-2019, 11:35 AM

NOTES FROM TODAY
Everything moved well despite choked with the cold.

SQUAT
160kg 5x3

PUSH PRESS
90kg 5x2

Pulldowns, shoulder rehab

**markyg** · 10-26-2019, 06:19 AM

NOTES FROM TODAY
Very smooth overall

LOG FTOH
100kg 2x1

85kg 4x5FIRST SET VIPER

DEADSTOP DB ROW
46.5kg 4x9

**markyg** · 10-29-2019, 09:51 AM

NOTES FROM TODAY
Wheeeee

DEADLIFT
240kg 1x3

FRONT SQUAT
135kg 5x2

OH PRESS
72.5kg 5x5

**markyg** · 10-29-2019, 09:55 AM

NOTES FROM TODAY
Day 2 Week 4 Block 4 of DUP. After the Cher gig last night I was a bit tired, dehydrated and not eaten much but got it done. Appointment with physio prior for some acupuncture.

DEADLIFT
230kg 5x1

SQUATS
155kg 4x5

OH PRESS
80kg 3x3

Some shoulder rehab, sauna, steam

**markyg** · 10-31-2019, 12:14 PM

NOTES FROM TODAY
FINALLY!! Small log PR

LOG FTOH
102.5kg 2x1 PR
Used the stiff belt. Seemed to make a difference.

85kg 1x6, 3x2, 2x3, 2x3
Trying it beltless.

**markyg** · 11-01-2019, 12:47 PM

NOTES FROM TODAY
Not bad at all.

SQUAT
170kg 5x3

PUSH PRESS
95kg 5x2

DEADSTOP DB ROW
50kg 4x7

**markyg** · 11-02-2019, 10:03 AM

NOTES FROM TODAY
Quite tired today.

TRAP BAR DEADLIFT
280kg x1
220kg x5 REP PR

PENDLAY ROW
120kg 3x8

Arms and shoulder rehab

**markyg** · 11-04-2019, 11:19 AM

NOTES FROM TODAY
Deload baby.

DEADLIFT
210kg 2x2 beltless

FRONT SQUAT
120kg 4x1

OH PRESS
70kg 3x5

**markyg** · 11-05-2019, 11:34 AM

NOTES FROM TODAY
Day 2 Week 1 Block 5 of DUP. Deload week. Who knew 150kg squats would be on a deload week.

DEADLIFT
180kg 3x3 easy peasy beltless

SQUATS
150kg 3x5

OH PRESS
80kg 2x2

BARBELL ROW
80kg x10
90kg x10
90kg x10

Nice change

Some shoulder rehab

**markyg** · 11-08-2019, 10:25 AM

NOTES FROM TODAY
Smooth.

SQUAT
155kg 2x2

PUSH PRESS
85kg 3x1

RDL
120kg 3x7

**markyg** · 11-09-2019, 11:06 AM

NOTES FROM TODAY
Bit of a mixed bag today.

DEADLIFT
225kg 2x2

PENDLAY ROW
120kg 2x8

OH TRAP BAR PRESS
Some

Some grip work arms, shoulder rehab, mobility stretching

**markyg** · 11-11-2019, 10:52 AM

NOTES FROM TODAY
Pretty good session overall.

DEADLIFT
225kg 2x2 beltless
Done on Saturday previous

FRONT SQUAT
130kg 7x1

OH PRESS
72.5kg 5x6

DEADSTOP DB ROW
50kg 4x8

**markyg** · 11-12-2019, 11:03 AM

NOTES FROM TODAY
Day 2 Week 2 Block 5 of DUP. Long day at GSK. Tough session.

DEADLIFT
190kg 5x3 easy peasy beltless

SQUATS
150kg 4x7 REP PR

OH PRESS
82.5kg 3x2

Some shoulder rehab

**markyg** · 11-13-2019, 10:55 AM

BARBELL ROWS
90kg 4x10

Some arms, shoulder rehab, stretching and mobility.

**markyg** · 11-14-2019, 10:57 AM

NOTES FROM TODAY
Not bad first day back after a wee log break.

LOG FTOH
90kg 2x3 beltless

85kg 4x4

**markyg** · 11-15-2019, 12:01 PM

NOTES FROM TODAY
Smooth.

SQUAT
160kg 5x2

PUSH PRESS
90kg 5x1

RDL
120kg 5x7

PULLDOWNS
Some

Shoulder rehab

**markyg** · 11-16-2019, 11:40 AM

NOTES FROM TODAY
Smooth.

DEADLIFT
240kg 2x2

PENDLAY ROW
120kg 3x10

Some sled push and pull, row, arms, shoulder rehab, sauna and steam

**markyg** · 11-18-2019, 11:26 AM

NOTES FROM TODAY
Tough session overall. Had to be done quick.

DEADLIFT
240kg 2x2
Done on Saturday previous

FRONT SQUAT
137.5kg 7x1

OH PRESS
72.5kg 5x7

**markyg** · 11-19-2019, 11:38 AM

NOTES FROM TODAY
Day 2 Week 3 Block 5 of DUP. Tough session.

DEADLIFT
200kg 5x3 easy peasy beltless

SQUATS
155kg x6 REP PR
155kg 3x5

OH PRESS
85kg x3 REP PR
85kg 2x2

Some shoulder rehab/triceps

**markyg** · 11-21-2019, 11:00 AM

NOTES FROM TODAY
Bit sluggish today but a rep PR is a rep PR

LOG FTOH
92.5kg 2x3 REP PR

LOG
85kg 4x4

DEADSTOP DB ROW
60kg 4x8

**markyg** · 11-22-2019, 11:24 AM

NOTES FROM TODAY
Day 4 Week 3 Block 5 of DUP. All a bit meh really. Saved the RDLs for tomorrow as got a big deadlift day.

SQUATS
170kg 5x2

PUSH PRESS
95kg 5x1

Some shoulder rehab/stretching

**markyg** · 11-25-2019, 10:38 AM

NOTES FROM TODAY
Day 1 Week 4 Block 5 of DUP. Good session

DEADLIFTS Did these on Saturday
255kg 1x2 PR

Supposed to be 2x2 but hitched the second so halted it here. Bit fatigued from Friday so happy enough.

FRONT SQUATS
145kg 7x1

OH PRESS
75kg 5x5

**markyg** · 11-27-2019, 11:18 AM

NOTES FROM TODAY
Day 2 Week 4 Block 5 of DUP. Tough session.

DEADLIFT
210kg 5x3 beltless

SQUATS
155kg 4x6

OH PRESS
87.5kg 3x2 REP PR

**markyg** · 11-29-2019, 11:36 AM

NOTES FROM TODAY
Day 4 Week 4 Block 5 of DUP. Great session. OH is finally back to where it was over a year ago. Squats moved really well.

SQUATS
180kg 4x2
180kg x3 REP PR

PUSH PRESS
100kg 5x1

Some leg curls and pulldowns.

**markyg** · 11-30-2019, 04:11 AM

NOTES FROM TODAY
Bit of a catchup session today.

OVERHEAD TRAP BAR PRESS
60kg 3x5 (assuming the ar is 20kg)

BARBELL ROW
95kg 4x8

Some arms, shoulder rehab, stretching etc

**markyg** · 12-03-2019, 11:14 AM

NOTES FROM TODAY
Wee deload week.

DEADLIFT
200kg 3x1 easy peasy beltless

SQUATS
140kg 3x5 beltless

OH PRESS
80kg 2x1
70kg 3x5

Some shoulder rehab/rows

**markyg** · 12-06-2019, 11:19 AM

NOTES FROM TODAY
Wee deload week.

SQUATS
170kg 2x1 beltless. Second rep paused. PR

PUSH PRESS
80kg 5x3 beltless

Some shoulder rehab/rows

Tried some bench. Worked up to an easy 120kg paused but my shoulder does not like that. So no more bench.

**markyg** · 12-07-2019, 04:18 AM

NOTES FROM TODAY
Not bad. Shoulder feeling icky.

DEADLIFT
230kg 3x1 easy peasy beltless

BARBELL ROW
100kg 2x10

Some leg curls and arms

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