Markyg`s log

[TKD]

It generally depends on how hungover I am at the weekend as to whether I actually workout Not a weekend warrior.

*Facepalm*

Oh dear....as my head master at middle school used to say..."Go boil your head!!!" lol

He was also Scottish (not that that's a bad thing).

[markyg]

Hahaha brilliant!! My gran used to say that. Of course in the true Scots venacular:

"Awa' n boil yer heid!!!"

[markyg]

LUNCH
15 minutes x-trainer, intervals, 7k. HARD!!!

SQUAT
BWxlots
40x8
60x5
90x5
110x5
130x5

BENCH
Bar dislocates
BARxlots
40x8
65x8
85x8
105x8
65x20

UPRIGHT ROW
BARxlots
40x8
60x5
80x5
100x5
110x5
120x5 PR!!

KNEELING AB ROLLOUTS
2x10

Great session today. Everything felt good. All done in 45minutes.

[markyg]

LUNCH
25 minutes x-trainer, intervals, 10.5k. HARD!!!

SQUAT
BWxlots
50x8
70x5
90x5
110x5
130x5

BENCH
Bar dislocates
BARxlots
40x8
60x8
80x8
100x8
60x20

UPRIGHT ROW
BARxlots
40x8
60x5
80x5
100x5


First session in 2 weeks. Work has been mental. 12 hour shifts all week. New plan is to try and strip a bit of fat whilst getting back to normal strength levels i.e. 180kg squat, 140kg bench, 200kg deadlift. Will be doing 10k on the cross trainer 4-5 times a week.

[TKD]

Nice one mate.

I'm also going to try and lose some fat off my fat stomach.

I have just started Wendler's 531 program.
I have to stop going so heavy due to injuries popping up.

To train with sub maximal weights appeals alot more than maxing out all the time.

[markyg]

I`m looking at that also. Gonna give madcows one last whirl I think whilst I read up on it. It seems like something you need to research before jumping headlong into it?

Not sure about shifting stomach fat. I wish I could spot reduce but it tends to come off my shoulders, legs, face and THEN stomach. Meh!

[markyg]

LUNCH
10k 25minutes x-trainer

DEADLIFT
60x10
100x5
140x5
160x3
180x3

Damn this was tough. Still only first week back so will fly up soon

SQUAT
BARxlots
50x5
70x5
90x5
90x5

O/H PRESS
BARxlots
40x5
50x5
60x3
70x4
40x16

[markyg]

SQUAT
BWxlots
50x8
70x5
100x5
120x5
140x3
100x8

BENCH
Bar dislocates
BARxlots
40x8
60x8
80x8
105x5
60x15

280kg TYRE FLIPS (Vid uploading)
10 flips, 1 min 53 seconds

[TKD]

Strong tire flips.
I've always wanted to give them a try.

Hmmm...wonder if my gf would mind me doing getting one for the garden?

[markyg]

Strong tire flips.
I've always wanted to give them a try.

Hmmm...wonder if my gf would mind me doing getting one for the garden?

Vid

I love them. I think they have a great carryover to the deadlift but that might be wrong. My missus wasn`t too happy when I got it delivered but as I said to her, if you can move it, it can go

I`d ideally like a heavier one now but as it`s mainly a conditioning tool I`m just going to up the reps or work on the speed.

[TKD]

Cool vid mate!!

You must be right about it carrying over to the DL. You apply the whole posterior chain to the tire flips so I'm sure you'll feel good carry over if you do them consistantly enough.

Annoying if it rains and the inside of the tire gets filled

[markyg]

Cool vid mate!!

You must be right about it carrying over to the DL. You apply the whole posterior chain to the tire flips so I'm sure you'll feel good carry over if you do them consistantly enough.

Annoying if it rains and the inside of the tire gets filled

Yeah that`s the annoying part, especially as I live in sunny Scotland I`ve got a car cover to put over it but it`s a dry weather tool really.

LUNCH
10k on cross trainer

SQUAT
Barxlots
40x8
60x5
80x5
100x5
120x5
140x5

BENCH
Dislocates
BARxlots
40x8
60x8
80x8
105x8
60x20

ABS
BICEPS

Overall a good workout. No rows as I felt my lower back stiffen up a bit of squats. This lunchtime 10k is a killer. Felt really drained today.

[TKD]

Nice to see the squats getting back up there.


Hows the shoulder feeling?

[markyg]

No issues at all so far. Keeping the reps high(ish) for a bit and I`ll see how far that takes me. I`ve narrowed my grip a bit and touching a bit lower and it seems to be taking the pressure off. No idea if this makes sense scientifically but it seems to be working. So far

[markyg]

Starting 5/3/1 next week so did some max testing.

Squats, worked up to a relatively hard 160kg. Pretty sure 170kg is there but will use this for now.
Bench, no idea how but I managed it but got a medium hard 130kg. Certain I would hit 135kg. I haven`t benched this much in months, considering I injured my shoulder with 120kg.
Deadlift will hopefully test tomorrow. Would like to hit 200kg.

[markyg]

Here`s how I`m setting up my training. 5/3/1 with the Triumvirate. (exercises adjusted to what I can do in my gym i.e. I have no dip station or leg press) Conditioning, I`m going to fit in on a Wednesday. Hill sprints mainly as there is a reasonably steep hill outside my house. Recommendation is 20 minimum but I think I`ll have to build up to that!! If the weather is good I`ll use the tyre.

Really looking forward to some additional volume. I like simple programmes. I also haven`t touched a DB in so long

Monday
Military Press – 5/3/1
Dips (edge of bench or might do CGBP) – 5 sets of 15 reps
Chin-ups – 5 sets of 10 reps

Tuesday
Deadlift – 5/3/1
Good Morning – 5 sets of 12 reps
Hanging Leg Raise – 5 sets of 15 reps

Wednesday
Conditioning

Thursday
Bench Press - 5/3/1
Dumbbell Bench Press – 5 sets of 15 reps
Dumbbell Row – 5 sets of 10 reps

Friday
Squat - 5/3/1
Lunges – 5 sets of 15 reps
Ghetto GHR – 5 sets of 10 reps

[markyg]

LUNCH
10k on cross trainer

MILITARY (Strict to chest)
Bar dislocatesxlots
Bar x12
45x5
55x5
60x8 (wanted 7 so happy with this)


DIPS (From bench, feet on stool)
5x15

CHINS/PULL-UPS
20 PULL UPS
10 CHINS
10 PULLUPS
10 CHINS

Not all at once!! Mainly in 2's and 3's!!

CONDITIONING
5x1minute rounds with sledgehammer on tyre
1 round of double foot jump ups onto my tyre (23 in one minute)

Good first session. Conditioning nearly killed me.

[TKD]

Nice to see the first session done mate

Did you calculate starting weights as 90% of your maxes?
Very nice pressing from the chest.

[markyg]

Nice to see the first session done mate

Did you calculate starting weights as 90% of your maxes?
Very nice pressing from the chest.

Yeah mate, exactly how it says in the book. Starting maxes are:

SQ: 160kg (very conservative)
BENCH: 130kg
MILITARY: 70kg
DEADLIFT: 190kg (conservative)

So whatever 90% of those works out to be

[markyg]

5/3/1 WAVE 1 DAY 2

LUNCH
10k on cross trainer

DEADLIFT
Barxlots
60xlots
115x5
130x5
145x7

GOOD MORNING
40kg
5x12

AB WHEEL
5x10

Utterly blowing out my ass on this one. Didn`t help it was a scorcher of a day either. The accessory works calls for hanging leg raises but after the pull ups yesterday I couldn`t even hang from the bar never mind leg raises.

[markyg]

WAVE 1 DAY 3 & 4

Out on site all day, climbing fences, walking up and down hills. Nothing to eat apart from a protein shake in the morning and a chinese buffet before the gym. Aching all over from the chins, good mornings and ab workout. Not used to this high rep stuff Feels good though.

Had to squeeze two days into 1 as I have tickets to see Guns n Roses tomorrow night.

SQUAT
Barxlots
60x5
80x5
100x5
115x5
125x10

BENCH
Dislocatesxlots
Barxlots
40x10
75x5
85x5
100x11

ASSISTANCE

DUMBELL ROWS
Somethingxlots
32.5x10
42.5x16 (both arms)

Taking the Matt Kroc approach to these. My standard dumbells only hold 42.5kg so as soon as I hit 20+ reps I`ll get some olympic ones.

[markyg]

WAVE 1 WEEK 2 DAY 1&2

MILITARY PRESS
Dislocates
Barxlots
30x5
50x3
55x4
60x9

Aimed for 5. Got 9. Happy enough

SQUAT
Barxlots
60x5
100x3
115x3
130x8


ASSISTANCE

SISSY DIPS
5x15

20xPULL UPS
10xCHINS
10xPULLUPS
10xCHINS

[TKD]

Very nice indeed

Confused about the squats on press day though.

[markyg]

Yeah, work is mental at the moment so having to try and cram 4 days into 3 for a couple of weeks. I figure press and squat work well together.

Not ideal but all I can do at the moment. Trying to get promoted

[markyg]

DEADLIFT
WARMUP
120x3
135x5
155x7

GOOD MORNING
40x5x12

[markyg]

WAVE 1 WEEK 2 DAY 4

BENCH
Dislocates
Barxlots
40xlots
60x5
80x3
90x3
105x10


ASSISTANCE
Kroc Rows 42.5kg
Worked up to 17 each arm

Press ups
5x12

[markyg]

Got a free pass for Bannatynes tonight so took advantage.

WAVE 1 WEEK 3 DAY 1

SQUAT
BW SQUATS
BARxLOTS
60x5
90x5
110x5
125x3
140x6


ASSISTANCE
LEG PRESS
200kg 5x10

LEG CURL
60kg 5x10

ABS

Only eaten once today so happy with that.

[markyg]

5/3/1 WAVE 1 WEEK 3 DAY 2

MILITARY (Strict to chest)
Bar dislocatesxlots
Bar x12
55x5
60x3
65x7

ASSISTANCE

DIPS (From bench, feet on stool)
5x15

CHINS/PULL-UPS
20 PULL UPS
10 CHINS
10 PULLUPS
10 CHINS

Started off with sets of 5 and went down to 3. Still not great but they felt a lot easier this week. Done a lot quicker too.

[markyg]

WAVE 1 WEEK 3 DAY 3

BENCH
Dislocates
Barxlots
40xlots
60x5
85x3
110x7


ASSISTANCE
Kroc Rows 42.5kg
Worked up to 20 each arm

Press ups
5x12

Been ultra busy at work so just trying to keep up. Seeing as I`m having so long between workouts gonna skip the deload week and move onto Wave 2

[markyg]

10k on the cross trainer at lunch.

WAVE 2 WEEK 1 DAY 1

MILITARY PRESS
Dislocates
Barxlots
30x8
50x5
55x5
60x10

One better than last time. I`ll take that

ASSISTANCE

SISSY DIPS
5x12

20xPULL UPS
10xCHINS
10xPULLUPS
10xCHINS

Signed up for a bootcamp tomorrow morning at 6am. I may regret this.