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Thread: Markyg`s log

  1. #391
    -**IronMind**- TKD's Avatar
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    Originally Posted by markyg View Post
    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).
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  2. #392
    Underachiever of BB.com markyg's Avatar
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    Hahaha brilliant!! My gran used to say that. Of course in the true Scots venacular:

    "Awa' n boil yer heid!!!"

    "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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  3. #393
    Underachiever of BB.com markyg's Avatar
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    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.
    "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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  4. #394
    Underachiever of BB.com markyg's Avatar
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    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.
    "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. #395
    -**IronMind**- TKD's Avatar
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    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.
    My PowerLifting journal!
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  6. #396
    Underachiever of BB.com markyg's Avatar
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    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!
    "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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  7. #397
    Underachiever of BB.com markyg's Avatar
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    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
    "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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  8. #398
    Underachiever of BB.com markyg's Avatar
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    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
    "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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  9. #399
    -**IronMind**- TKD's Avatar
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    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?
    My PowerLifting journal!
    http://forum.bodybuilding.com/showthread.php?t=139726173&p=781873953&posted=1#post781873953

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  10. #400
    Underachiever of BB.com markyg's Avatar
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    markyg is offline
    Originally Posted by TKD View Post
    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.
    "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. #401
    -**IronMind**- TKD's Avatar
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    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
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  12. #402
    Underachiever of BB.com markyg's Avatar
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    markyg is offline
    Originally Posted by TKD View Post
    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.
    "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. #403
    -**IronMind**- TKD's Avatar
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    Nice to see the squats getting back up there.


    Hows the shoulder feeling?
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  14. #404
    Underachiever of BB.com markyg's Avatar
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    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
    "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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  15. #405
    Underachiever of BB.com markyg's Avatar
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    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.
    "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. #406
    Underachiever of BB.com markyg's Avatar
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    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
    "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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  17. #407
    Underachiever of BB.com markyg's Avatar
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    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.
    "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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  18. #408
    -**IronMind**- TKD's Avatar
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    Nice to see the first session done mate

    Did you calculate starting weights as 90% of your maxes?
    Very nice pressing from the chest.
    My PowerLifting journal!
    http://forum.bodybuilding.com/showthread.php?t=139726173&p=781873953&posted=1#post781873953

    Nikon D90
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  19. #409
    Underachiever of BB.com markyg's Avatar
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    markyg is offline
    Originally Posted by TKD View Post
    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
    "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

  20. #410
    Underachiever of BB.com markyg's Avatar
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    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.
    "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

  21. #411
    Underachiever of BB.com markyg's Avatar
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    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.
    "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. #412
    Underachiever of BB.com markyg's Avatar
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    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
    "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. #413
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    TKD is offline
    Very nice indeed

    Confused about the squats on press day though.
    My PowerLifting journal!
    http://forum.bodybuilding.com/showthread.php?t=139726173&p=781873953&posted=1#post781873953

    Nikon D90
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  24. #414
    Underachiever of BB.com markyg's Avatar
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    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
    "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. #415
    Underachiever of BB.com markyg's Avatar
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    markyg is offline
    DEADLIFT
    WARMUP
    120x3
    135x5
    155x7

    GOOD MORNING
    40x5x12
    "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. #416
    Underachiever of BB.com markyg's Avatar
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    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
    "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. #417
    Underachiever of BB.com markyg's Avatar
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    markyg is offline
    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.
    "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. #418
    Underachiever of BB.com markyg's Avatar
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    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.
    "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. #419
    Underachiever of BB.com markyg's Avatar
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    markyg is offline
    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
    "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. #420
    Underachiever of BB.com markyg's Avatar
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    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.
    "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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