Markyg`s log

[markyg]

Lunch: 15 minutes intervals on x-trainer. 6k.

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

Squats felt quite tough today. Still pleased with this though.

BENCH
60 x5
75 x5
90 x5
105 x5
120 x3 (all paused)

Solid reps. Bench is feeling really good just now. All TnG apart from the last rep of each set.


ROW
40x5
40x5
65 x5
70x5
90x3
65x8

All reps felt good. Focused on form throughout.

Back on the creatine. So I suppose I`ll get hyoooooog!! >.<

Strongman tomorrow again

[TKD]

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

[bigbrit]

Lunch: 15 minutes intervals on x-trainer. 6k.

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

Squats felt quite tough today. Still pleased with this though.

BENCH
60 x5
75 x5
90 x5
105 x5
120 x3 (all paused)

Solid reps. Bench is feeling really good just now. All TnG apart from the last rep of each set.


ROW
40x5
40x5
65 x5
70x5
90x3
65x8

All reps felt good. Focused on form throughout.

Back on the creatine. So I suppose I`ll get hyoooooog!! >.<

Strongman tomorrow again

Holy sh!t man, that's a workout.
Man i wish i had your squat and that bench is bang on.... Man i need some creatine.
Congrats fella.

[markyg]

Thanks mate. Been adding 5kg a week for 4 weeks now to the squat but will drop that to 2.5kg I think, try and milk it a bit. Bench wise I`d really like to triple 140kg by June. We`ll see.

I randomly go on and off creatine every few months. Haven`t a clue if it makes any difference but it`s so cheap so I figure why not

[markyg]

Strongman today.

Bit of a mixed bag as we were moving the equipment to a new unit so training was a bit of an after thought.

Farmers pickups with shrugs. No straps.
Worked up to 130kg per hand then static hold. Failed 140kg

125kg Sandbag load to 60"(ish)
x3

Floor press
Worked up to 140kgx1 (hard after heavy bench yesterday)

[TKD]

Are you going to focus more on strong after you have milked madcow bro or something else?

[bigbrit]

Strongman today.

Bit of a mixed bag as we were moving the equipment to a new unit so training was a bit of an after thought.

Farmers pickups with shrugs. No straps.
Worked up to 130kg per hand then static hold. Failed 140kg

125kg Sandbag load to 60"(ish)
x3

Floor press
Worked up to 140kgx1 (hard after heavy bench yesterday)

What size roughly are the handles on the farmers?
Bigger or smaller than an Oly bar?
The only one i used was smaller than an oly bar with a killer knurl that ripped my hands to sh!t.

[markyg]

What size roughly are the handles on the farmers?
Bigger or smaller than an Oly bar?
The only one i used was smaller than an oly bar with a killer knurl that ripped my hands to sh!t.

About the same I`d say. The frame they have has thinner handles for sure.

[markyg]

SQUAT (no belt)
80 x5
100 x5
120 x5
140 x5
160 x5 (Rep PR)

Video for depth check




BENCH
60 x5
75 x5
90 x5
105 x5
120 x5

Felt something crick in my shoulder after rep 2. You can see it in the video where I kinda pause. Stupidly (?) finished the set. Decided to stop there. Got some cooling spray on and some ibuprofen. No pain, shoulder just feels a bit tight. Will rest it for a couple of days, plenty of hot/cool and stretching. Might give OH pressing a bump on Wed. Hope it`s nothing serious. Somebody mentioned rotator cuff but none of the symptoms match. Just feels a bit tight at the top of my shoulder. Still got full range of motion and no pain.



Oh and whilst I`m not in the habit of putting progress pics up here`s one for ****s and giggles

[TKD]

Impressive squatting man - good depth there.
Nice benching too.


LOL at the wine bottle behind the power rack


...and was that a pool table beside the power rack??

[markyg]

Impressive squatting man - good depth there.
Nice benching too.


LOL at the wine bottle behind the power rack


...and was that a pool table beside the power rack??

You have good eyes It is indeed.

Been to A&E and been told to ice and rest my shoulder for a week to 10 days. Still, ties in well with my trip to Wales. They never said anything about squatting

[bigbrit]

Great videos, your squat is really good man nice form.
Benching is tight as well, almost had a wtf moment when you put your feet up on the bench there
Is the champers a celerbratory drink when you hit a 200k squat then?

Pic wise, typical PL build, snap here bro and kudos for posting, i don't have the balls.

[markyg]

Great videos, your squat is really good man nice form.
Benching is tight as well, almost had a wtf moment when you put your feet up on the bench there
Is the champers a celerbratory drink when you hit a 200k squat then?

Pic wise, typical PL build, snap here bro and kudos for posting, i don't have the balls.

THanks man. I couldn`t care less what I look like really but a pic every 6 months or so can be surprising

Can`t touch the champers. Belongs to the missus. She would kick my ass

[TKD]

Sorry mate I totally missed the shoulder pain part.
Hope it ain't the RC or ac joint. Hows it feel now?


You look heavier than 215 in that pic. Any idea roughly how many cals you eat a day?

[bigbrit]

You look heavier than 215 in that pic. Any idea roughly how many cals you eat a day?

Bitch... lol

[TKD]

Bitch... lol

Ahhwww ...no sorry Markyg. That came out a bit wrong. Didn't mean it like that mate

[markyg]

Sorry mate I totally missed the shoulder pain part.
Hope it ain't the RC or ac joint. Hows it feel now?


You look heavier than 215 in that pic. Any idea roughly how many cals you eat a day?

You have a good eye. My bodything stats are way wrong. Currently at around 112kg and eat somewhere in the region of 3500 calories a day although I don`t track it that carefully tbh.

Shoulder feels a lot better. Back in the gym today. Still some tightness when benching so kept eveything nice and light. Squat, bench and deads today and a few tyre flips thrown in at the end as it is quite dry for a change. Hope it stays this way. 10 flips after training is a good warm down.

Gonna get back into it properly on Monday, will keep bench lightish and build back up. Will hopefully hit a 155kgx5 squat on Monday so not gone back too much. Still recovering from Wales really

[TKD]

You have a good eye. My bodything stats are way wrong. Currently at around 112kg and eat somewhere in the region of 3500 calories a day although I don`t track it that carefully tbh.

Shoulder feels a lot better. Back in the gym today. Still some tightness when benching so kept eveything nice and light. Squat, bench and deads today and a few tyre flips thrown in at the end as it is quite dry for a change. Hope it stays this way. 10 flips after training is a good warm down.

Gonna get back into it properly on Monday, will keep bench lightish and build back up. Will hopefully hit a 155kgx5 squat on Monday so not gone back too much. Still recovering from Wales really

You are about the same weight as me then mate. If I were to guess I'd say thats probably about the same amount of cals I'm getting too lol. Although I know I should be up around 5000. I never count macros either mate. Tried it once...never again

[markyg]

Yeah it`s a total pain. I seem to be putting on weight slowly but since I`ve started the lunchtime cardio everyday it`s slow going. 1kg a month or thereabouts.

[TKD]

Yeah it`s a total pain. I seem to be putting on weight slowly but since I`ve started the lunchtime cardio everyday it`s slow going. 1kg a month or thereabouts.

Cardio? whats that?




I really need to get some in. Will be sled pulling this spring/summer again though.

[markyg]

Cardio? whats that?




I really need to get some in. Will be sled pulling this spring/summer again though.

It`s only because our office bought a cross trainer and I may as well use it. 25 mins a time.

[markyg]

First real session in 2 weeks after my shoulder injury and rugby tour.

SQUAT (no belt)
80 x5
100 x5
120 x5
135 x5
155 x3

BENCH
40x10
60 x5
80 x5
100 x3
100 x3
60x20

Felt some tightness in the shouder so didn`t push it too much. Tried a slightly narrower grip too.


ROW (Back parallel to ground)
50x5
60x5
70 x5
80x5
90x5


Last set was a bit of a grinder

[TKD]

Nice session mate. How did the squats feels after being away ?

Stay away from those rugby tours!!

[markyg]

Squats felt heavyish but I think I`ll be back up to 160kg next week no worries.

The rugby tour almost killed me. Never drank so much in my life. 2 free bars in 2 days......

[markyg]

DEADLIFT (no belt)

60x5
100x5
140x3
180x3
195x1
210x0
220x0

Got both the last 2 off the ground but no further. Something to work on

PRESS

20x6
40x5
60x3
70x3
80x3 (push press)
85x1 (push press) 5kg PR
90x1 (push press) 10kg PR
95x0

Happy with that

SQUAT (light day)

70x5
90x5
110x5
110x5

PULL-UPS
1,2,3,4,5,6,5,4,3,2,1 = 36 reps

CGBP (light as shoulder still playing up) and leg raises to finish

On a side note, I hate being on holiday when I`m training. My eating plan goes out the window, I train at weird times which throws me off totally. Back to normal next week.

[bigbrit]

Im feeling the need to rush this a bit now, TKD with the deads and you with the pressing...
How realsitic is 100k OH do you recon? I struggle with the clean more than anything but it has to be done.

[markyg]

Strict press? Ages away. Push press I think could be relatively soon. I start from the rack height though, no clean so probably not as hard. I don`t think I`ve ever cleaned more than 80kg from memory.

[markyg]

Only eaten 1 tuna sandwich all day coming into this workout. Didn`t expect much

SQUAT (no belt)
60x5
80 x5
100 x5
140 x3
160 x1,1
140x3
100x5

BENCH (all TnG)
40x8
60 x8
80 x5
100 x5
110 x3
120 x3
60x10

Still feeling a slight tightness in the shoulder but certainly getting much better thank God! Gonna keep a back off set in from now on I think


ROW (45 deg angle)
40x5
60 x5
80x5
100x3
110x4
60x8

A different angle from what I usually use. Definately felt in more in the upper back. Will play around with the angle see what feels best.

If the weather stays dry tomorrow I`ll get my tractor tyre out for some fun. Probably throw in some farmers and dumbell press as well I think

[TKD]

Only eaten 1 tuna sandwich all day coming into this workout. Didn`t expect much

SQUAT (no belt)
60x5
80 x5
100 x5
140 x3
160 x1,1
140x3
100x5

BENCH (all TnG)
40x8
60 x8
80 x5
100 x5
110 x3
120 x3
60x10

Still feeling a slight tightness in the shoulder but certainly getting much better thank God! Gonna keep a back off set in from now on I think


ROW (45 deg angle)
40x5
60 x5
80x5
100x3
110x4
60x8

A different angle from what I usually use. Definately felt in more in the upper back. Will play around with the angle see what feels best.

If the weather stays dry tomorrow I`ll get my tractor tyre out for some fun. Probably throw in some farmers and dumbell press as well I think

Good weight on the squats again mate.
Glad to hear the shoulder is improving, and nice to see you playing about with the bb rows. I fully agree with what BB said on these

[markyg]

Thanks. Feels good to add a lot more weight instantly lol but I definately need to keep the form good. I think I have a tendency to round my back when I do it more upright so will need to focus on not doing this. I`ve also decided wide grip benching isn`t for me. I`ve brought my grip in a bit (pinkies on the rings) and really tucking my elbows, seems to take a lot of pressure off the delt area. Will go for 120x5 on Monday which was where I stopped before the injury and take it from there.