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Thread: Markyg`s log

  1. #91
    Underachiever of BB.com markyg's Avatar
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    Well had a nice week off and been doing more of a BB split this week just to get back in the swing of things. Not maxing out on anything just fairly high volume ready to start 5x5 on Monday.

    Did some calve raises just for giggles on wednesday and I can barely walk today. Good stuff
    "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. #92
    Team CESA LessThanLuke's Avatar
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    Was wondering where the hell you'd been. Good luck with 5 x 5.
    793 deadlift @ 231 https://www.youtube.com/watch?v=a8k57L5fvPk
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  3. #93
    Underachiever of BB.com markyg's Avatar
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    Originally Posted by LessThanLuke View Post
    Was wondering where the hell you'd been. Good luck with 5 x 5.
    Cheers Luke. I need to catch up with your journal as well haven`t been online for 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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  4. #94
    Underachiever of BB.com markyg's Avatar
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    Starting Bill Starrs tonight.

    Week 1:

    Squat
    5x5
    130
    162
    195
    227
    259

    Bench
    5x5
    91
    113
    136
    159
    181

    Row
    5x5
    82
    103
    124
    144
    165

    Assistance:
    2 Sets of Hypers (probably just bodyweight to begin with)
    4 Sets of Weighted Situps

    I`ll have to see how it goes with rows as I haven`t done them in a long time so my 1RM prediction is dicey.
    "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. #95
    Team CESA LessThanLuke's Avatar
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    Looks good Mark. How long until you hit your current 5RMs? At least I think thats how it works
    793 deadlift @ 231 https://www.youtube.com/watch?v=a8k57L5fvPk
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  6. #96
    Underachiever of BB.com markyg's Avatar
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    markyg is offline
    Originally Posted by LessThanLuke View Post
    Looks good Mark. How long until you hit your current 5RMs? At least I think thats how it works
    I think it`s around 4 weeks or something like that. Will be good getting back to doing 5 reps as opposed to focusing on singles.
    "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

  7. #97
    Underachiever of BB.com markyg's Avatar
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    Well what a crap week it`s been for lifting. Been away with work on the Isle of Man and not had a chance to eat properly or workout at all. Given that I`m restarting the 5x5 on Monday. Only done one workout on it so far so not too fussed. Resetting the squat weight slightly as I only got 3 reps at the weight I posted above.

    Will be hitting the gym up tonight probably for a full body routine then will start afresh on Monday.

    These things are sent to try us methinxs.

    Ho hum. Capre Diem and all 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

  8. #98
    Underachiever of BB.com markyg's Avatar
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    Gonna start this up again as I`ve been on madcow`s 5x5 for about 7 weeks now. 5 rep maxes were:

    Squat 111kg
    Bench 102kg
    Row 71kg
    Dead 124kg
    Military 53kg

    I was particularly conservative on the deadlift and row figures as I was in a car accident in December and I`m still recovering from back injurys.

    Lifts currently (week 7):

    Squat 120kg
    Bench 110kg
    Row 77kg
    Dead 135kg
    Military 57kg

    My weight has gone up around 3kg in the 7 weeks so around 1lb a week ish.

    Squat is showing no signs of letting up, bench is getting hard but I`m still working on tweaking my form and will be getting videos up soon. Everything else feels pretty solid but I do need to work on my grip for deads as I use straps for my last working set.

    Diet wise I don`t count calories but look a getting around 6/7 meals a day with protein coming from shakes, chicken, tuna and ground beef. Aim for around 250g-300g protein per day.

    Will keep this updated as and when I remember
    "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. #99
    Banned HumanHorrorFilm's Avatar
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    was wondering where youve been.

    Good luck.
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  10. #100
    Underachiever of BB.com markyg's Avatar
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    Thanks man. Just lurking, been keeping an eye on things though. You`ve been smoking the deadlift recently. 405 isn`t a way off!
    "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. #101
    Underachiever of BB.com markyg's Avatar
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    markyg is offline
    Squat 122.5kg x3
    Bench 112.5kg x3
    Row 80kg x3
    Dead 135kg
    Military 57kg

    I ended up doing a bit of training with Andy Polhill (UK NABBA champion 2008 IIRC) After he spotted me on the bench he convinced me to up the weight a bit and I managed 120kg x3. Happy with that.

    I`ve just entered my first meet with 2 weeks notice:

    This is an ideal opportunity for new lifters to try powerlifting - participating in any one, two or three of the powerlifting lifts. They will be run on similar lines to our three lift competitions. There will be no three lift total. There will be class winners in each discipline, and best overall squat, bench and deadlift will be decide on wilks for both men and women. A new category for Scottish records will be introduced.

    It is an unequipped competition to encourage new lifters without the cost of suits etc, though knee wraps are being allowed so as not to put off lifters who don't like squatting singles without them - it is just a trial to see if useful.

    An entry form is given in the link. You have to join Scottish Powerlifting to lift in this competition. We do have a one-off competition membership fee of £5 for anybody just wanting to do this competition. Please indicate which of the three lifts you will be doing on the entry form.

    Weigh in: 9:00-10:30
    Lifting starts: 11:00
    Venue: Venice Physique Studios Ltd., 2A1 Templeton Business Centre, 62 Templeton Street, Bridgeton, Glasgow. G40 1DA

    Wasn`t planning on doing any form of meet until later in the year but what the hell. I have no plans to cut weight or anything like that. Just gonna go along, lift my best and see what happens. Ordered my singlet last night too.

    Need to work out what my openers will be and subsequent attempts? If anyone has any guidance let me know based on the above numbers. I`m leaning on the conservative side and may go for something like:

    Squat 100kg
    Bench 100kg
    Dead 120kg
    "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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  12. #102
    Flustered Fluster's Avatar
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    Get in there!

    Those seem pretty conservative openers, but there's no harm in that. Second attempts I'd probably go for either a recent PR or just under depending how the opener felt and then adjust the thirds from there.

    No one can tell how strong you'll be on the day and it's probably best to go by feel and set some PRs if you can. Have fun and keep us posted
    Koyongi: I am going to accomplish this by following a haphazard training system, and forging elite fitness.
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  13. #103
    Underachiever of BB.com markyg's Avatar
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    Thanks Fluster. Seeing as it was you who talked me into it I`ll be blaming you if I don`t hit any PR's

    The openers are conservative but 2/3rd attempts will be new PR's or equal. Ideally I`m shooting for 1,000lbs so aiming for:

    S 145kg
    B 130kg
    D 180kg

    On my last powerlifting cycle almost 2 years ago I managed:

    S 140kg
    B 125kg
    D 180kg

    So I`m hoping these aren`t unrealistic despite being on Madcows for only 7 weeks so far. I`ll keep this updated as I go.
    "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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  14. #104
    Flustered Fluster's Avatar
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    Gah, I'd have had 1000lbs AAAAAGES ago if I'd been a bench monkey for years like everyone else
    Koyongi: I am going to accomplish this by following a haphazard training system, and forging elite fitness.
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  15. #105
    Underachiever of BB.com markyg's Avatar
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    Originally Posted by Fluster View Post
    Gah, I'd have had 1000lbs AAAAAGES ago if I'd been a bench monkey for years like everyone else
    I thought EVERYONE was a bench monkey?

    Realistically as long as I don`t bomb out I`ll be happy.
    "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. #106
    Flustered Fluster's Avatar
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    Yep, good plan!

    Nope, I'm a freakshow and started everything at the same time
    Koyongi: I am going to accomplish this by following a haphazard training system, and forging elite fitness.
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  17. #107
    Underachiever of BB.com markyg's Avatar
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    You and me both
    "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. #108
    Underachiever of BB.com markyg's Avatar
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    Squat 122.5kg x5
    Bench 112.5kg x5
    Row 80kg x5

    Last couple of reps on the squats and bench were real grinders. Currently carrying a couple of minor injuries in my left leg (calf and ankle) but it`s not really stopping me squat. Trying to work on my pause with the bench which took it out of me a bit. No idea how long the pause is for this meet though.

    Gonna continue the programme this week, deload next week for the weekend 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

  19. #109
    Underachiever of BB.com markyg's Avatar
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    Squat 92kg 2x5
    Military 60kg 1x5

    Only recording top sets here to stop anybody getting bored

    I decided to play around with the deadlift today as my meet is a week on Sunday and I have no idea where my max and I am unsure as to how good my grip is having never bothered about it before so it went something like this:

    60kg x10
    85kg x5
    100kg x3
    120kg x1
    140kg x1
    160kg x1
    182.5kg x0
    160kg x1

    Very surprised I could lift 160kg with no straps. Might open with 120kg - 140kg.
    "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. #110
    Underachiever of BB.com markyg's Avatar
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    16th APRIL

    Squat
    5x61
    5x77
    5x92
    5x107
    3x126
    8x92

    Bench
    5x56
    5x71
    5x85
    5x99
    3x116
    8x85

    Row
    5x39
    5x49
    5x59
    5x69
    3x80
    8x59

    Squats felt a bit tough but went up OK I thought.

    This was my last heavy day until the meet on the 25th.

    19th APRIL

    4 minutes rowing - 970m

    5x5 on squat, bench and deadlift. Used 60kg on squat and bench (around 50%) and 80kg on dead. Focussed on technique, pause and explosiveness.

    Coupla arm things, lightweight.

    Thinking about my openers I think I`m gonna go with:

    Squat - 110kg
    Bench - 100kg
    Dead - 130kg.
    "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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  21. #111
    Underachiever of BB.com markyg's Avatar
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    Last nights workout was pretty much the same as Mondays. Lightweight, focus on form and speed. Gonna take it easy till Sunday now. Maybe some light cardio in the next couple of 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

  22. #112
    Underachiever of BB.com markyg's Avatar
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    Well I had my first meet yesterday so here`s a quick(ish) write up

    I`ve only been doing Madcows 5x5 for 7 weeks and got 2 weeks notice for this meet so it was just an experience thing. I`d like to thank Fluster for talking me into doing it. Cheers

    Details of the meet are as follows:

    Scottish Powerlifting Single Lift Champs, Glasgow, 25/4/10
    The inaugural Scottish Powerlifting Single Lift Championships is being held on the 25th April at Venice Gym in Glasgow.

    This is an ideal opportunity for new lifters to try powerlifting - participating in any one, two or three of the powerlifting lifts. They will be run on similar lines to our three lift competitions. There will be no three lift total. There will be class winners in each discipline, and best overall squat, bench and deadlift will be decide on wilks for both men and women. A new category for Scottish records will be introduced.

    It is an unequipped competition to encourage new lifters without the cost of suits etc, though knee wraps are being allowed so as not to put off lifters who don't like squatting singles without them - it is just a trial to see if useful.

    An entry form and membership form for 2010 are given in the links below - you have to join Scottish Powerlifting to lift in this competition. We do have a one-off competition membership fee of £5 for anybody just wanting to do this competition. Please indicate which of the three lifts you will be doing on the entry form.

    I should state at this point I own neither a belt or wraps so it was a RAW or RAWR as can be

    Went to bed early (10pm) on the Saturday night as I had to be up at 7am the next morning to get to the weigh in for 9am. Typically I never got to sleep until after 2am worrying about bombing out.

    Up at 7am, for the hour trip to Glasgow. The guy that owns the gym had broken down so we were waiting around for a bit and ended up doing the weigh-in in the toilet in the next building. Weighed in at 105.5kgs.

    Ate some peanut butter sandwiches and had an energy drink before going off to get changed. There were guys in the actual gym at 10am doing some serious workouts already. Good show

    Turns out there were only gonna be 13 lifters in total, male and female all ages and not everyone doing all three lifts.

    Before this meet my 1rep maxes in the gym were:

    Squat: 125kg
    Bench: 120kg
    Deadlift: 160kg

    (Yes I know my bench isn`t proportional )

    Based on the above I chose my openers at:

    Squat: 110kg
    Bench: 105kg
    Deadlift: 140kg

    Before my first squat the nerves were really kicking in and I was sorely tempted to reduce my opener. Too late.

    SQUAT

    Felt really unsteady doing it but I barely felt the weight. Smoked it.

    Decided to go for an equal PR in my second attempt so put in 125kg.

    125kg went up no problems whatsoever. Third attempt I went for 140kg.

    140kg (+15kg PR) Smoked. I probably could have stuck another 10kg on this.

    BENCH

    I was feeling pretty confident about my bench opener. I usually train with a pause and it turned out I needn`t have worried.

    105kg. Easy. Put in my second attempt and again went for an equal PR so 120kg.

    120kg. Easy. Decided to try for 130kg.

    130kg. (+10kg PR) I was being really cautious on the way down and didn`t get the bar motionless for a few seconds which prolonged the "Press" command. Still got it up there

    DEADLIFT

    I wasn`t looking forward to the deadlift at all. It`s always been a weak lift for me and I don`t train specifically for it. Plus my grip isn`t particularly great at the best of times. Still....

    140kg. Easy. Barely even thought about it. Decided to go for a PR for my second lift.

    162.5kg (+2.5kg PB) Felt easier than the 140kg.

    By this time I was pumped to have hit 3 PR's so I felt I could go for broke with the last lift. I`d had it in my head that I wanted 1,000lbs so worked out that I needed a 185kg deadlift to achieve 1,001lbs.

    I`ll let you decide for yourselves from the video how difficult the 185kg (+25kg PR) was. The video starts late as I was in such a hurry to get the lift done



    Got it up there for a 1,001lb total (455kg) Grip felt nowhere near failing. The difference chalk and a knurled bar makes is unbelievable, neither of which I have used before.

    A couple of things I`ll take away with me:

    1. Buy a belt
    2. I seem to be doing bigger jumps in weight than most. e.g. a guy who was similar in lifts to me did his deadlifts: 170kg, 175kg, 180kg. I think if I had used smaller jumps closer to my max I would have burned out. Not sure what anyone else thinks?

    Coincidentally we were informed that as this was the inaugural meet for the single lift in this fed and we were all in our own individual weight classes we are all Scottish record holders until next year This gives me a year to get my lifts up to a point where they are respectable for someone of my weight.

    The meet director awarded me the unofficial "Underachiever of the Meet" award as he thought I had much more left in me than I showed. I also got a lot of good feedback from most of the lifters there which I was over the moon with.

    I`ll upload the vidoes of my max squat and bench when I`ve got them rotated and stuff.

    I`ll be repeating my last week of Madcows to get back into it this week and then keep running it for a while. There`s another two meets organised n June and July. I might try and make the July one. We`ll 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)
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  23. #113
    Underachiever of BB.com markyg's Avatar
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    markyg is offline
    Squat 122.5kg x5
    Bench 112.5kg x5
    Row 80kg x5


    Basically stepped the 5x5 back two weeks after my meet on Sunday. This was pretty hard. Had to grind out the last couple of squats and pause was minimal if at all on bench.

    No idea what you`re supposed to do the week after a meet, take it easy or what but this was difficult. Depending on how things go the rest of the week I may do a reset of 10% or so and go 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

  24. #114
    Flustered Fluster's Avatar
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    People usually take a few days off and then come back to some light stuff on Weds/Thurs.

    If I were you with 5x5, I'd mess around with some light fun stuff this week, then reset a few weeks worth and carry on from Monday
    Koyongi: I am going to accomplish this by following a haphazard training system, and forging elite fitness.
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  25. #115
    Underachiever of BB.com markyg's Avatar
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    markyg is offline
    Originally Posted by Fluster View Post
    People usually take a few days off and then come back to some light stuff on Weds/Thurs.

    If I were you with 5x5, I'd mess around with some light fun stuff this week, then reset a few weeks worth and carry on from Monday
    Yeah I`m beginning to think you`re right. My back is still pretty fried and the thought of deadlifting tonight makes me want to cry.

    Thanks for the advice as usual!
    "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. #116
    Flustered Fluster's Avatar
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    Fluster is offline
    Originally Posted by markyg View Post
    Yeah I`m beginning to think you`re right. My back is still pretty fried and the thought of deadlifting tonight makes me want to cry.

    Thanks for the advice as usual!
    Yer, I just had a week off deads when I maxed the other week, should have canned the squatting too in retrospect.

    You're welcome to the advice, but I'm a little concerned that you're taking it
    Koyongi: I am going to accomplish this by following a haphazard training system, and forging elite fitness.
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  27. #117
    Underachiever of BB.com markyg's Avatar
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    markyg is offline
    Originally Posted by Fluster View Post
    Yer, I just had a week off deads when I maxed the other week, should have canned the squatting too in retrospect.

    You're welcome to the advice, but I'm a little concerned that you're taking it
    I thought you were Jesus in that Dangermouse suit? Was I mistaken?
    "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. #118
    Flustered Fluster's Avatar
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    Fluster is offline
    Originally Posted by markyg View Post
    I thought you were Jesus in that Dangermouse suit? Was I mistaken?
    Only if Jesus benched less than Becky
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  29. #119
    Underachiever of BB.com markyg's Avatar
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    Originally Posted by Fluster View Post
    Only if Jesus benched less than Becky
    From your vids and pics you do look a bit like Jesus. After a Good Morning makeover.
    "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. #120
    Underachiever of BB.com markyg's Avatar
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    Well my plan to keep things light last night failed miserably when I noticed my gym had installed a brand new plate loaded leg press. Well it would have been rude not to

    Squats 80kg 5x5 working on form and speed

    Push Press worked up to a max weight of 80kg

    Leg Press worked up to a max weight of 300kg

    Bench 80kg 5x5 working on form and speed

    Biceptz and triceptz stuff. Gotta have the guns for summer.

    A good workout, good to get the blood flowing. I'm resetting on madcows with my lifts from the meet which will give me 12weeks to run it. Simples
    "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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