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  1. #31
    Underachiever of BB.com markyg's Avatar
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    markyg is offline
    S 80kg 4x3
    B 80kg 4x3
    D 155kg 2x1

    Biceps and 30mins cardio to finish
    "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. #32
    Team CESA LessThanLuke's Avatar
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    Originally Posted by markyg View Post
    S 80kg 4x3
    B 80kg 4x3
    D 155kg 2x1

    Biceps and 30mins cardio to finish
    Whats this cardio you speak of?
    793 deadlift @ 231 https://www.youtube.com/watch?v=a8k57L5fvPk
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  3. #33
    Underachiever of BB.com markyg's Avatar
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    Originally Posted by LessThanLuke View Post
    Whats this cardio you speak of?
    just some cross trainer. Getting a bit of a buddha belly and want to reign it in before it gets any worse!

    /yes homo
    "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. #34
    Registered User tomahawk1984's Avatar
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    tomahawk1984 is offline
    Buy and sledgehammer and get some cardio by hitting things. Plus you feel more manly!

    Nice squat PR!
    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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  5. #35
    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)
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    Thanks. The sledgehammer thing isn`t a bad idea actually I`ve got a big garden....now what can I hit?
    "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. #36
    Registered User benbriz's Avatar
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    Great job sticking with your training Mark, You may want to think about adding some extra movments to address the weak spots you are already seeing. For exsample Grip is always an issue for me too (elbow health being the main concern for me) So I do 8 to 10 sets of grip work twice a week usually.... See what I mean?

    Again nice job!
    Ben Brizendine

    Training Log
    http://forum.bodybuilding.com/showthread.php?t=108678741

    Titan Sponsored Athlete
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  7. #37
    Registered User tomahawk1984's Avatar
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    tomahawk1984 is offline
    Originally Posted by markyg View Post
    Thanks. The sledgehammer thing isn`t a bad idea actually I`ve got a big garden....now what can I hit?
    I've seen people hit tyres, tree stumps and rubber blocks. Or you could do what I do and just hit the ground.
    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
    Reply With Quote

  8. #38
    Underachiever of BB.com markyg's Avatar
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    markyg is offline
    Originally Posted by benbriz View Post
    Great job sticking with your training Mark, You may want to think about adding some extra movments to address the weak spots you are already seeing. For exsample Grip is always an issue for me too (elbow health being the main concern for me) So I do 8 to 10 sets of grip work twice a week usually.... See what I mean?

    Again nice job!
    Agreed. I`ve already bought the Trainer, #1 and#1.5 CoC grippers. Before I started I could only close the T with my right. I can now do the #1 for reps and almpst close the 1.5 with both hands.

    Thanks for the advice. 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)
    Reply With Quote

  9. #39
    Underachiever of BB.com markyg's Avatar
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    Originally Posted by tomahawk1984 View Post
    I've seen people hit tyres, tree stumps and rubber blocks. Or you could do what I do and just hit the ground.
    I think a tyre might be an idea. My gf wouldn`t like me ploughing up our garden
    "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. #40
    Registered User benbriz's Avatar
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    well done. keep it up!
    Ben Brizendine

    Training Log
    http://forum.bodybuilding.com/showthread.php?t=108678741

    Titan Sponsored Athlete
    http://www.andersonpowerlifting.com

    605/705/605 @ 198
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  11. #41
    Underachiever of BB.com markyg's Avatar
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    S 80kg 4x3
    B 110kg 2x1
    115kg 1x1 [paused] PR!
    D 105kg 3x3

    Despite feeling my bench is going up slowly I hit this PR no problem...I think if I bounced it I could get another 5kg easy but I`d rather do controlled with a good pause.

    Finished with some HS Shoulder pressing
    "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. #42
    Underachiever of BB.com markyg's Avatar
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    S 120kg 2x1
    125kg 1x1
    B 80kg 5x4
    D 105kg 3x3

    Very pleased with this. Squats went down no problems at all especially after hitting 140kg last week.

    I`ll miss this programme but I think Im gonna move onto Madcow's 5x5 next.
    "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. #43
    Underachiever of BB.com markyg's Avatar
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    30 mins on the x-trainer
    Abs
    "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. #44
    Underachiever of BB.com markyg's Avatar
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    S 80kg 4x3
    B 80kg 3x3
    D 160kg 1x1
    170kg 1x1 PR (+10kg)
    180kg 1x0

    Awesome workout today. Programme only called for 160kg but I noticed a few people slyly keeping an eye on what I was putting on the bar so pride got the better of me. 10kg went up pretty easily I thought. 180kg was just a laugh to see if I could get it. Got it just above knee height and probably could have hitched it up but seeing as I had already hit a PR I wasn`t too fussed. Next time though!

    Finished with some biceps, lat pull downs and 15mins cardio. Going to do 30mins light cardio tomorrow morning.
    "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. #45
    Team CESA LessThanLuke's Avatar
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    Good job Mark!
    793 deadlift @ 231 https://www.youtube.com/watch?v=a8k57L5fvPk
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  16. #46
    Underachiever of BB.com markyg's Avatar
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    Originally Posted by LessThanLuke View Post
    Good job Mark!
    Thanks Luke. I always think it would be funny if a few lifters from the board came to my gym and starting lifting with 4,5,6 plates. The whole place would grind to a halt
    "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. #47
    Team CESA LessThanLuke's Avatar
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    Originally Posted by markyg View Post
    Thanks Luke. I always think it would be funny if a few lifters from the board came to my gym and starting lifting with 4,5,6 plates. The whole place would grind to a halt
    Lol. Im nowhere near the strongest in my gym so I don't get that much attention haha.

    Where you from?
    793 deadlift @ 231 https://www.youtube.com/watch?v=a8k57L5fvPk
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  18. #48
    Underachiever of BB.com markyg's Avatar
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    Originally Posted by LessThanLuke View Post
    Lol. Im nowhere near the strongest in my gym so I don't get that much attention haha.

    Where you from?
    Fife in Scotland mate. I`m nowhere near the strongest either but there aint many serious lifters in my gym when I`m there so I stand out a little bit but there are quite a few guys who I speak to who are a LOT stronger. Still hitting a PR is always a nice feeling
    "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. #49
    Team CESA LessThanLuke's Avatar
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    Originally Posted by markyg View Post
    Fife in Scotland mate. I`m nowhere near the strongest either but there aint many serious lifters in my gym when I`m there so I stand out a little bit but there are quite a few guys who I speak to who are a LOT stronger. Still hitting a PR is always a nice feeling
    Damn right it is! Keep it up man.
    793 deadlift @ 231 https://www.youtube.com/watch?v=a8k57L5fvPk
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  20. #50
    Underachiever of BB.com markyg's Avatar
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    Originally Posted by LessThanLuke View Post
    Damn right it is! Keep it up man.
    On a side note when`s your next meet?
    "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. #51
    Team CESA LessThanLuke's Avatar
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    Originally Posted by markyg View Post
    On a side note when`s your next meet?
    Undecided yet. Theres one in November but I dunno if I'm gonna do that yet. Might leave it till next year! You gonna compete any time soon?
    793 deadlift @ 231 https://www.youtube.com/watch?v=a8k57L5fvPk
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  22. #52
    Underachiever of BB.com markyg's Avatar
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    Originally Posted by LessThanLuke View Post
    Undecided yet. Theres one in November but I dunno if I'm gonna do that yet. Might leave it till next year! You gonna compete any time soon?

    Originally I no plans to, but I`m sorely tempted to maybe find a local one next summerish. That gives me about a year to get some semi-decent numbers. We shall see
    "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. #53
    Team CESA LessThanLuke's Avatar
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    Originally Posted by markyg View Post
    Originally I no plans to, but I`m sorely tempted to maybe find a local one next summerish. That gives me about a year to get some semi-decent numbers. We shall see
    Plenty of time. My deadlift was close to yours like 6 months ago.
    793 deadlift @ 231 https://www.youtube.com/watch?v=a8k57L5fvPk
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  24. #54
    Underachiever of BB.com markyg's Avatar
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    Originally Posted by LessThanLuke View Post
    Plenty of time. My deadlift was close to yours like 6 months ago.
    Really? That`s encouraging then. I`m gonna finish this programme and try Bill Starrs 5x5 to see how much I can add to 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. #55
    Team CESA LessThanLuke's Avatar
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    Originally Posted by markyg View Post
    Really? That`s encouraging then. I`m gonna finish this programme and try Bill Starrs 5x5 to see how much I can add to it
    Check out my jouranl to see where I was lol.

    Bench has only gone up like 15-20kg though
    793 deadlift @ 231 https://www.youtube.com/watch?v=a8k57L5fvPk
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  26. #56
    Underachiever of BB.com markyg's Avatar
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    Originally Posted by LessThanLuke View Post
    Plenty of time. My deadlift was close to yours like 6 months ago.
    Originally Posted by LessThanLuke View Post
    Check out my jouranl to see where I was lol.

    Bench has only gone up like 15-20kg though
    Slow for me 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

  27. #57
    Underachiever of BB.com markyg's Avatar
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    16 laps in the pool this morning. Would have done more but my right knee was a bit sore and don`t want it to affect my lifting. Will prob switch to the eliptical 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

  28. #58
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    5x5 is the bollocks! I swear by it.
    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. #59
    Underachiever of BB.com markyg's Avatar
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    Originally Posted by tomahawk1984 View Post
    5x5 is the bollocks! I swear by it.
    Well that`s good enough for 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)
    Reply With Quote

  30. #60
    Underachiever of BB.com markyg's Avatar
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    S 80kg 5x3
    B 120kg 2x1 PR (+5kg)
    D 105kg 3x3

    Another bench PR Sweet. Wanted to try for 125kg but there was no-one about to spot me so 120kg seemed like enough (for this week)

    Finished with some wide grip smith presses and 30mins on the x-trainer.
    "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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