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  1. #301
    Underachiever of BB.com markyg's Avatar
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    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
    Last edited by markyg; 02-03-2012 at 12:52 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)
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  2. #302
    -**IronMind**- TKD's Avatar
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    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
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  3. #303
    Rising from the ashes bigbrit's Avatar
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    Originally Posted by markyg View Post
    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.
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  4. #304
    Underachiever of BB.com markyg's Avatar
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    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
    "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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  5. #305
    Underachiever of BB.com markyg's Avatar
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    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)
    "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. #306
    -**IronMind**- TKD's Avatar
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    Are you going to focus more on strong after you have milked madcow bro or something else?
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  7. #307
    Rising from the ashes bigbrit's Avatar
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    Originally Posted by markyg View Post
    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.
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  8. #308
    Underachiever of BB.com markyg's Avatar
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    Originally Posted by bigbrit View Post
    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.
    "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. #309
    Underachiever of BB.com markyg's Avatar
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    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
    Attached Images
    "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. #310
    -**IronMind**- TKD's Avatar
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    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??
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  11. #311
    Underachiever of BB.com markyg's Avatar
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    Originally Posted by TKD View Post
    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
    "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. #312
    Rising from the ashes bigbrit's Avatar
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    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.
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  13. #313
    Underachiever of BB.com markyg's Avatar
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    Originally Posted by bigbrit View Post
    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
    "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

  14. #314
    -**IronMind**- TKD's Avatar
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    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?
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  15. #315
    Rising from the ashes bigbrit's Avatar
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    Originally Posted by TKD View Post


    You look heavier than 215 in that pic. Any idea roughly how many cals you eat a day?
    Bitch... lol
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  16. #316
    -**IronMind**- TKD's Avatar
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    Originally Posted by bigbrit View Post
    Bitch... lol
    Ahhwww ...no sorry Markyg. That came out a bit wrong. Didn't mean it like that mate
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  17. #317
    Underachiever of BB.com markyg's Avatar
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    Originally Posted by TKD View Post
    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
    "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. #318
    -**IronMind**- TKD's Avatar
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    Originally Posted by markyg View Post
    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
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  19. #319
    Underachiever of BB.com markyg's Avatar
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    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.
    "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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  20. #320
    -**IronMind**- TKD's Avatar
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    Originally Posted by markyg View Post
    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.
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    http://forum.bodybuilding.com/showthread.php?t=139726173&p=781873953&posted=1#post781873953

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  21. #321
    Underachiever of BB.com markyg's Avatar
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    Originally Posted by TKD View Post
    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.
    "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. #322
    Underachiever of BB.com markyg's Avatar
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    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
    "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. #323
    -**IronMind**- TKD's Avatar
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    Nice session mate. How did the squats feels after being away ?

    Stay away from those rugby tours!!
    My PowerLifting journal!
    http://forum.bodybuilding.com/showthread.php?t=139726173&p=781873953&posted=1#post781873953

    Nikon D90
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  24. #324
    Underachiever of BB.com markyg's Avatar
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    markyg is offline
    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......
    "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

  25. #325
    Underachiever of BB.com markyg's Avatar
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    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.
    "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. #326
    Rising from the ashes bigbrit's Avatar
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    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.
    The journal... back from the dead... Again...
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  27. #327
    Underachiever of BB.com markyg's Avatar
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    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.
    "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. #328
    Underachiever of BB.com markyg's Avatar
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    markyg is offline
    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
    "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

  29. #329
    -**IronMind**- TKD's Avatar
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    TKD is offline
    Originally Posted by markyg View Post
    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
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  30. #330
    Underachiever of BB.com markyg's Avatar
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    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.
    "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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