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Thread: Markyg`s log

  1. #1
    Underachiever of BB.com markyg's Avatar
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    markyg is offline

    Markyg`s log

    Starting this journal to mark progress and gains. Been training for around 18months now and put on around 28lbs...mostly muscle but obviously some fat as well. Will be weighing myself before I start but somewhere in the region of 210lbs I would guess with around 25% bodyfat.

    Main goal for the next 8 weeks is to increase the big 3. Current maxes are approximately:

    Bench: 112.5kg
    Dead: 170kg
    Squat: 115kg

    Goals by the end of the year:

    Bench: 140kg
    Dead: 180kg
    Squat: 140kg

    Will be using the following programme:

    http://www.deepsquatter.com/strength/archives/korte.htm

    With some overhead pressing and chins thrown in for good measure.

    Diet wise will be bulking with a 40/40/20 split. In the region of 3,500-4,000 calories.

    Having never done any specific strength training before (all BB programmes previously) it will be useful to hear any advice as I go along. I also aim to take videos to get the advice on how my form looks and can be improved.

    So there it is. First update will be Monday/Tuesday.
    "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)
    Reply With Quote

  2. #2
    Underachiever of BB.com markyg's Avatar
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    markyg is offline
    First session tonight. Calculated projected maximums based on an average increase of 25lbs in each lift (optimistic?) So here`s what I`ll be doing tonight

    Projected maximums:

    S 127.5kg
    D 172.5kg
    B 122.5kg

    Working sets will be set at 58% of maximums which works out to:

    S 74kg (5-8)x5
    D 100kg (6-8)x6
    B 71kg (5-8)x5

    Looking forward to it and will report tomorrow.
    "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)
    Reply With Quote

  3. #3
    Underachiever of BB.com markyg's Avatar
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    markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000)
    markyg is offline
    Working were:

    S 75kg 6x5
    D 100kg 6x6
    B 70kg 7x6


    Felt pretty good, hard work though. Threw in some OH pressing and 15mins of cardio at the end to finish things off. Got some good advice on my bench form (add a small pause at the bottom) and on my dead (try not to bounce at the bottom and do 5 separate lifts)

    Overall pleased with how things went. Will see how Wednesday goes. Diet has been spot on as well.
    "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)
    Reply With Quote

  4. #4
    Underachiever of BB.com markyg's Avatar
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    markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000)
    markyg is offline
    Another hard workout. My quads were killing me before I started so I wasn`t sure how well I would cope with the squats but once I`d got 2-3 sets down it wasn`t too bad.

    I think I managed 7 sets of deadlifts but I was talking to someone and lost count so I`m going to record I did exactly the same as Monday.

    Threw in some ab work and 15mins cardio at the end to finish things off. Bit stiff today but looking forward to Friday.

    Diet is going very well, eating 6 times a day around 3500 calories along with the creatine and protein shakes.

    Played around with pronouncing my arch while benching but not sure if I am doing it right so far. Will try to get some videos for form critique.

    Until Friday....
    "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)
    Reply With Quote

  5. #5
    Underachiever of BB.com markyg's Avatar
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    markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000)
    markyg is offline
    Last session of the week:

    S 75kg 6x5
    B 70kg 7x6
    D 100kg 6x6


    Felt pretty good until I came to deads, by that time I was physically exhausted but I managed to get all of the sets/reps in.

    Feeling ok the next couple of days no stiffness other than my lower back but nothing too major. Upping the weights tonight for week 2. They will be as follows:

    S 77.5kg 5x5 (min)
    B 75kg 7x6 (min)
    D 105kg 5x6 (min)

    Again I`ll probably try to throw in an additional set for each exercise. I`ve put the bench up by 5kg this week as it was supposed to be 71kg for week 1 so I rounded it down, so this week I`ll round it up. Don`t think it will be an issue though as 70kg felt very light.

    Until next time
    "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)
    Reply With Quote

  6. #6
    Underachiever of BB.com markyg's Avatar
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    markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000)
    markyg is offline
    S 77.5kg 6x5
    B 75kg 7x6
    D 105kg 6x5

    Did an extra set of each exercise again. Squat felt very light, bench a little bit heavier but I was concentrating on getting good controlled reps with a pause at the bottom. Deadlifts were hard again but probably due to tiredness more than anything as when I increased my rest time it went up no problem.

    Will need to do something about my grip though. Made it through last night but I think fatigue is taking it`s toll as I`m switching to switch grip after the warmups pretty much.

    Other than that a good session. Looking forward to Wednesday
    "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)
    Reply With Quote

  7. #7
    Underachiever of BB.com markyg's Avatar
    Join Date: Nov 2006
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    Age: 41
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    markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000)
    markyg is offline
    S 77.5kg 7x5
    B 75kg 8x6
    D 105kg 7x5

    Another awesome workout. Squats felt very light so did an extra set again today. Bench felt good as well, concentrated on good form and good pause at the bottom. Deads were hard again but played around with my grip some to set the bar against my palm as opposed to in the crook of my fingers. I think once the initial pain goes away this will be a better grip for me!

    Did some DB presses to finish things off along with the usual 15 mins of cardio.

    Feeling stronger already, the sets are racing past. Bring on Friday
    "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)
    Reply With Quote

  8. #8
    Underachiever of BB.com markyg's Avatar
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    markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000)
    markyg is offline
    S 77.5kg 8x5
    B 75kg 8x6
    D 105kg 7x5


    Another good workout. Squats felt light again so added in another set, bench was a little harder but every rep was a paused rep so expected. Deads are still hard but getting throuhg them with enough rest between sets. Still not using my straps but grip is definately struggling. CoC grippers will be getting ordered very shortly hopefully this will suffice as chalk isn`t allowed in my gym

    Will be re-setting the weights tonight for week3 of Phase 1. Weights will be as follows:

    S 80.0g
    B 77.5kg
    D 107.5kg

    I`ll let the set numbers decide themselves depending on how I`m feeling but no less than the minimum and hopefully an extra set in each.
    "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)
    Reply With Quote

  9. #9
    Underachiever of BB.com markyg's Avatar
    Join Date: Nov 2006
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    markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000)
    markyg is offline
    S 80.0g 6x5
    B 77.5kg 7x6
    D 107.5kg 6x5

    Easy
    "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)
    Reply With Quote

  10. #10
    Underachiever of BB.com markyg's Avatar
    Join Date: Nov 2006
    Location: Fife, Dunfermline, United Kingdom (Great Britain)
    Age: 41
    Posts: 3,063
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    markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000)
    markyg is offline
    Felt tired going into this one plus I had a tweak in my shoulder at the back which is still there. Anyhow:

    S 80.0g 7x5
    B 77.5kg 8x6
    D 107.5kg 7x5

    Pleased I added another set each time but used straps for a few of the working deadlift sets.

    Still I`ve ordered CoC grippers (trainer, #1, #1.5) so hopefully this will improve my grip.

    Diet is going well.
    "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)
    Reply With Quote

  11. #11
    Underachiever of BB.com markyg's Avatar
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    markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000)
    markyg is offline
    end of week 3 of phase 1. Managed 8 sets of everything which i am pleased about. Weights going up next week again.

    Grippers have arrived so i'll be working on my grip independantly. Looking forward to seeing how my maxes are going.
    "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)
    Reply With Quote

  12. #12
    Underachiever of BB.com markyg's Avatar
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    markyg is offline
    Week 4 starts tonight.

    S 82.5g
    B 80.0kg
    D 110kg
    "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)
    Reply With Quote

  13. #13
    Registered User tomahawk1984's Avatar
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    tomahawk1984 is offline
    Alright mate. Session look good. How are you finding the programme? I've read about it a few times and its one of those I want to try in the next few years.
    Weak in the gym, weak in the kitchen.

    5-3-1 Spreadsheet I've made, feel free to use it http://www.mediafire.com/download.php?yxnn0dtrw3j
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  14. #14
    Underachiever of BB.com markyg's Avatar
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    markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000)
    markyg is offline
    Originally Posted by tomahawk1984 View Post
    Alright mate. Session look good. How are you finding the programme? I've read about it a few times and its one of those I want to try in the next few years.
    I`m thoroughly enjoying it, it`s very different to the BB programmes I`ve followed in the past. It can be quite fatiguing (especially when like myself you always try to crank out that extra set ) but ultimately rewarding. This is the final week before I start working up to a maximum and I`ve got to say at this point the bench and squat feel very easy and that`s with good controlled negatives and a pause on the bench on every rep.

    I`m going to be getting some videos on Friday taken for form critique as working out alone means it`s hard to spot form errors.
    "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)
    Reply With Quote

  15. #15
    Underachiever of BB.com markyg's Avatar
    Join Date: Nov 2006
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    markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000)
    markyg is offline
    S 82.5g 6x5
    B 80.0kg 7x6
    D 110kg 6x5

    Definately felt the extra weight tonight but was still relatively easy. My grip seems to be improving as well it`s mainly the sweat that`s causing the bar to slip now.

    Threw in some lying cable curls and 15mins cardio at the end. Felt good.

    I got some feedback on my bench technique from a lifter I respect who told me I have good form and a good pause. Happy with that.
    "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)
    Reply With Quote

  16. #16
    Underachiever of BB.com markyg's Avatar
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    markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000)
    markyg is offline
    S 82.5g 7x5
    B 80.0kg 8x6
    D 110kg 7x5

    Good solid workout. Didn`t feel overly tired at the end which is a first. Grip is definately improving as I`m using DOH grip more and more but sweat is still keeping my progress slow. May have to look into some liquid chalk or something.

    Finished with heavy OH press on smith and 15 mins cardio.

    This will be the end of Phase 1 and the urge to leap into doing maxes next week is very strong but I`m determined to follow the programme for the next 4 weeks and see where it leads.
    "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)
    Reply With Quote

  17. #17
    Underachiever of BB.com markyg's Avatar
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    markyg is offline
    S 82.5g 8x5
    B 80.0kg 8x6
    D 110kg 7x5

    Great workout, weights felt nice and light, mind you I was taking some videos for form critique

    I (perhaps foolishly) attempted a max DL after 7 sets of 180kg. Got it to knee height which I`m relatively pleased with. Stripped off 10kg each side and pulled the 160kg with ease so I think fresh 180kg is within reach. Won`t be maxing again for a few weeks though.

    Peaking cycle begins next week
    "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)
    Reply With Quote

  18. #18
    Underachiever of BB.com markyg's Avatar
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    markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000) markyg is just really nice. (+1000)
    markyg is offline
    S 80kg 5x3
    B 75kg 5x4
    D 140kg 1x1
    160kg 1x1

    Good solid workout. Impressed with my grip for deadlifts today. Used DOH grip for every lift bar the last one. I was only supposed to hit 140kg today but it went up easy so put the straps on and lifted the 160kg easily. Happy with that. Finished with some abs and cardio.

    Hard bench workout coming on Wednesday with maintenance on squat and dead
    "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)
    Reply With Quote

  19. #19
    Team CESA LessThanLuke's Avatar
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    Good stuff man.

    Btw your not 25% bf in your avatar lol. Not even close.
    793 deadlift @ 231 https://www.youtube.com/watch?v=a8k57L5fvPk
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  20. #20
    Walkin'tall machinegunman PrivateBaldrick's Avatar
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    Do some high rep squats and increase weight every week. 140kg will be nothing for you.
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  21. #21
    Underachiever of BB.com markyg's Avatar
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    Originally Posted by LessThanLuke View Post
    Good stuff man.

    Btw your not 25% bf in your avatar lol. Not even close.
    Hi Luke, thanks for dropping by. The avatar pic is quite old now but I`m still around the same bf%. 25% was just a guess really.
    "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)
    Reply With Quote

  22. #22
    Underachiever of BB.com markyg's Avatar
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    Originally Posted by PrivateBaldrick View Post
    Do some high rep squats and increase weight every week. 140kg will be nothing for you.
    Thanks for the input. I`m running an 8 week programme at the moment but will look into this when it`s done. I`ve done 20rep squats before and that was lots of fun
    "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)
    Reply With Quote

  23. #23
    Team CESA LessThanLuke's Avatar
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    Originally Posted by markyg View Post
    Hi Luke, thanks for dropping by. The avatar pic is quite old now but I`m still around the same bf%. 25% was just a guess really.
    Fair enough. Based on your avatar I would say your under 15%.
    793 deadlift @ 231 https://www.youtube.com/watch?v=a8k57L5fvPk
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  24. #24
    Underachiever of BB.com markyg's Avatar
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    Originally Posted by LessThanLuke View Post
    Fair enough. Based on your avatar I would say your under 15%.
    Well at this point I think it`s wishful thinking but I`ll work on it
    "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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  25. #25
    Underachiever of BB.com markyg's Avatar
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    S 80kg 5x3
    B 100kg 1x1
    105kg 1x1
    D 105kg 3x3


    Pleased with this workout, even got some compliments on my squat technique Becnh went up easilt and had a good 2sec pause as well. Weights will be up another 5% next week. Roll on Friday for sqauts
    "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)
    Reply With Quote

  26. #26
    Underachiever of BB.com markyg's Avatar
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    S 102.5kg 1x1
    105kg 2x1
    B 75kg 5x4
    D 105kg 3x3

    Solid. Squats felt very heavy but went up and down real easy wit a good pause at the bottom. Looking forward to seeing what my real 1RM actually is. Finished legs with a few front squats at 135lbs. Never done them before but felt good in the quads although I suspect my bar position needs some work.

    Finished up with some DB presses and cardio.
    Reviewing my goals I really want by xmas to have hit

    S 140kg
    B 140kg
    D 220kg.

    I think the first two are very achievable within the next 2-3 weeks. The third will be a test but hopefully I`ll get there. May need to invest in a belt though.
    "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)
    Reply With Quote

  27. #27
    Underachiever of BB.com markyg's Avatar
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    S 80kg 4x3
    B 80kg 5x4
    D 147.5kg 2x1
    157.5 1x1

    Good workout. Had lots of energy. I was supposed to do 75kg on bench but I forgot and threw 80kg on. Still went up fine so might just keep at this level. Finished up with some cable curls and abs and 20mins cardio.

    Still looking at a new programme after this one....
    "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)
    Reply With Quote

  28. #28
    Registered User tomahawk1984's Avatar
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    Good looking sessions mate. Whetting my appetite even more!
    Weak in the gym, weak in the kitchen.

    5-3-1 Spreadsheet I've made, feel free to use it http://www.mediafire.com/download.php?yxnn0dtrw3j
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  29. #29
    Underachiever of BB.com markyg's Avatar
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    Originally Posted by tomahawk1984 View Post
    Good looking sessions mate. Whetting my appetite even more!
    It`s going well mate I highly recommend it. 3 more weeks before I attempt some maxes and really hoping to hit what I aimed for although I don`t see it being a problem
    "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)
    Reply With Quote

  30. #30
    Underachiever of BB.com markyg's Avatar
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    Gonna be writing up two sessions today. First on Wed and second on Thurs. Don`t usually do 2 sessions in 2 days but as it`s my 30th on Saturday this weekend is reserved for partying


    WED

    S 80kg 4x3
    B 105kg 1x1
    110kg 2x1
    D 105kg 3x3

    Out of all my lifts I feel the bench is progressing the slowest but the 110kg was good form with a good 2sec pause so I`m pleased with that.

    Finished up some smith machine presses and hit a PR 80kg. Wasn`t even trying but happy enough with that. Threw in some cardio at the end, 20 mins.

    THURS

    B 80kg 5x4 (easy)
    D 105kg 2x2
    S 110kg 1x1
    115kg 1x1 PR (full ATG)

    This felt really easy, good pause at the bottom as well. Thought I`d try a walkout with 140kg (315lbs) just to test myself as that`s my goal by xmas.

    Once I was out I decided to see if I could sqaut it. YEAH! Full ATG. It was a bit ugly on the way up but I was trying a PR+25kg and no spotter. I`m so psyched to have got this. Now I`ve done it once the mental thing has gone and I`m sure I can get it again in a couple of weeks when my programme ends!!

    Finished up with some abs, lat pull downs and 20mins cardio.

    Roll on next week!!!
    Last edited by markyg; 08-07-2008 at 01:26 PM.
    "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)
    Reply With Quote

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