Markyg`s log

**markyg** · 07-12-2018, 11:13 AM

NOTES FROM TODAY
Wee bit of stuff

DEADLIFT
Worked up to 180kg x1 x10 EMOM

SNATCH GRIP PENDLAY
60kg x5 x10

RENEGADE ROWS
20kg x5 x3
Ouch!

CABLE CURLS
Drop sets

**markyg** · 07-16-2018, 05:03 AM

Some event work for a change

Yoke into Farmers

Each run 10m

90kg/50kg x2

170kg/70kg x1

210kg/90kg x1

260kg/100kg x1

320kg x5m PB

**markyg** · 07-16-2018, 11:21 AM

NOTES FROM TODAY
Close. But got it done. Benches were being used to swapped assistance.

OH PRESS
35kg x 5
40kg x 5
50kg x 3
60kgkg x 5
67.5kg x 5
77.5kg x 5

SMITH MACHINE PRESS
40kg x10 x5

SMITH MACHINE CGBP
5 STF

ROPE PUSHDOWN
5 STF

FACEPULLS
5 STF

ABS
Ab machine

FRONT AND SIDE DELTS
3 STF

**markyg** · 07-17-2018, 10:00 AM

[QUOTE=markyg;1555330701]NOTES FROM TODAY
Form was all over the place.

DEADLIFT
60kg x10
90kg x5
105kg x5
130kg x3
150kg x5 (DOH)
170kg x5
195kg x5

RPE 9

SPEED DEADS
120kg x8 x3

LEG CURLS
Drop sets

DECLINE SIT UPS
Some

**markyg** · 07-19-2018, 11:06 AM

NOTES FROM TODAY

Back was fried from yoke and deads. Wasn`t even going to squat today. Used some deep heat.

SQUATS
70kg x5
80kg x5
95kg x3
110kg x5
130kg x5
145kg x1 x5

LEG CURL
Some

**markyg** · 07-20-2018, 09:57 AM

NOTES FROM TODAY
Just the minimum.

BENCH PRESS
60kg x5
65kg x5
75kg x3
85kg x5
100kg x5
115kg x5

BENCH
70kg
5 STF

LOG PRESS
80kg x1 x6

CGBP
3STF

ARMS
TRIS AND BIS

**markyg** · 07-24-2018, 10:45 AM

NOTES FROM TODAY
I`ll take it.

OH PRESS
35kg x 5
40kg x 5
50kg x 3
60kg x 3
70kg x 3
82.5kg x 4 REP PR

DB PRESS
28kg x10 x4
30kg x10

SMITH MACHINE PRESS
40kg x10 x3

HAMMER PUSHDOWN
5 STF

FACEPULLS
5 STF

ABS
Ab machine

FRONT AND SIDE DELTS
3 STF

**markyg** · 07-24-2018, 10:50 AM

NOTES FROM TODAY
Given how crappy my back has been feeling I`ll take this. Not brilliant though. Hoped for at least 5.

DEADLIFT
60kg x10
90kg x5
110kg x5
130kg x3
160kg x3 (DOH x1)
180kg x3
205kg x3

RPE 9

SPEED DEADS
120kg x8 x3

SNATCH GRIP ROWS
70kg x10 x5

RENEGADE ROWS
10kg x10 each x3 (each side)

SIDe BENDS
20kg x10 x5 each side

PINCH GRIP HOLDS
Why not?

**markyg** · 07-26-2018, 11:39 AM

notes from today
Had to cram 2 into 1 today as travelling tomorrow.

squats
60kg x5
90kg x5
105kg x3
120kg x3
140kg x3
155kg x3

140kg felt smooth as hell.

rpe 9

BENCH
55kg x5
70kg x5
80kg x3
95kg x3
105kg x3
120kg x8 =REP PR

LEG EXTENSION
Lots

LEG CURL
Lots

INCLINE BENCH MACHINE
Lots

BICEP CURLS
Some

**markyg** · 07-30-2018, 11:22 AM

NOTES FROM TODAY
Small steps I suppose. Reread some of the Wendler book and I`m adding dips in. Fun.

OH PRESS
35kg x 5
45kg x 5
55kg x 3
67.5kg x 5
75kg x 3
85kg x 2 REP PR

DB PRESS
30kg x10 x4
30kg x7

DIPS
BW x10 x2
BW+5kg x10 x3

ROPE PUSHDOWN
3 STF

FACEPULLS
3 STF

ABS
Ab machine

FRONT AND SIDE DELTS
2 STF

**markyg** · 07-31-2018, 11:28 AM

NOTES FROM TODAY
Hitting the wall on this I think. Been lacking on the assistance lately so this kicked my arse.

DEADLIFT
60kg x10
90kg x5
115kg x5
140kg x3
170kg x5
195kg x3
215kg x1

RPE 9

DEFICIT DEADS
120kg x10 x5

KROC ROWS
40kg x26 (with straps)
40kg x21 (no straps)

LEG RAISES
Some

**markyg** · 08-02-2018, 11:30 AM

NOTES FROM TODAY

Back to some decent assistance. Moved well.

SQUATS
70kg x5
80kg x5
95kg x3
130kg x5
145kg x3
165kg x2 REP PR

FRONT SQUAT
70kg x10 x5

RDL
100kg x8
100kg x8
100kg x8
120kg x8
120kg x8
60kg x20

SHRUGS
Some

ABS
Some

**markyg** · 08-03-2018, 10:31 AM

NOTES FROM TODAY
2.5kg up on last month. I`ll take it. DB was easy.

BENCH PRESS
60kg x5
65kg x5
80kg x3
100kg x5
112.5kg x3
127.5kg x4

INC DB BENCH
37.5kg x10 x5

CGBP
5STF

ABS
Some

**markyg** · 08-06-2018, 11:07 AM

NOTES FROM TODAY
Deload week.

OH PRESS
Worked up to 50kg x10 x3 nice slow reps
40kg x15

ARNOLD PRESS
12.5kg x15 x3

TRICEPS
Some

ABS
Some

FRONT AND SIDE DELTS
3 STF

**markyg** · 08-07-2018, 11:38 AM

NOTES FROM TODAY

After a terrible night`s sleep, wasn`t even going to train. Glad I did. So at the moment I`m within 15kg or less on all major lifts for lifetime PBs at the same time when in the past it`s been maybe one or two going well. It`s been slow progress but worth it.

CURRENT: B/S/D/OH 127.5kg x3/170kg/215kg/85kg x2
LIFETIME: B/S/D/OH 145kg/182.5kg/230kg/87.5kg x2

FRONT SQUAT
60kg x10
80kg x3
100kg x1
110kg x1
120kg x1
130kg x1
140kg x1 =PR 18th May 2015 was when I last hit this.
120kg x5 REP PR

SQUATS
70kg x5
80kg x5
95kg x3
130kg x5
145kg x3
165kg x2 REP PR

RDL
100kg x10

BO ROWS
Some

CURLS
Some

ABS
Some

**markyg** · 08-11-2018, 10:51 AM

SOME EVENTS AT APEX

BENCH
Worked up to 130kg x1

FRAME CARRY
20m course

Frame. Worked up to 260kg x20 x2 WEIGHT PB
Some grip

**markyg** · 08-13-2018, 12:24 PM

NOTES FROM TODAY
First rep missed on this programme. I`m blaming the bench workout on Saturday.

OH PRESS
35kg x 5
45kg x 5
55kg x 3
60kg x 5
70kg x 5
80kg x 4

DB PRESS
30kg x10 x3
30kg x7 x2

DIPS
BW x10
BW+5kg x10
BW+10kg x10 x3

ABS
Ab machine

SIDE DELTS
2 STF

**markyg** · 08-14-2018, 11:27 AM

NOTES FROM TODAY
One of the poorest nights sleep I`ve had in a long time and one of the hardest workouts I can remember. That aside, deadlifts were smooth as hell. Swapped the assistance around as per the ebook.

DEADLIFT
60kg x10
100kg x5
120kg x5
140kg x3
160kg x5
180kg x5
200kg x5

RPE 9

FRONT SQUATS
75kg x10 x5

RDL
100kg x10 x5

SIDE BENDS
20kg x10 x3

Literally shaking after this

**markyg** · 08-16-2018, 11:21 AM

NOTES FROM TODAY
Benched instead of squat today. Because reasons. Slight tweak in the shoulder and forgot my wraps so couldn`t get the DB to sit right. Still, not bad.

BENCH PRESS
60kg x5
65kg x5
75kg x3
90kg x5
105kg x5
117.5kg x8

INC DB BENCH
38kg x10 x2

CHEST MACHINE
Some

ROPE PUSHDOWN
Some

ABS
Some

**markyg** · 08-19-2018, 02:06 AM

45 minute bootcamp

**markyg** · 08-20-2018, 11:20 AM

NOTES FROM TODAY

Didn`t get the third rep. Trained in the garage which for some reason always feels off. Videoed my sets and my form needs work.

SQUATS
70kg x5
80kg x5
95kg x3
120kg x3
140kg x3
160kg x2

FRONT SQUAT
75kg x10 x5

LUNGES
12.5kg DB 5x10

SIDE BENDS
20kg 5x10

**markyg** · 08-21-2018, 11:13 AM

NOTES FROM TODAY
Still got a bit of a tweak in the shoulder. Fine during pressing but started seated DB press and felt it when I was stabilising the DB so must have done it then. Got some freeze gel on it.

OH PRESS
35kg x 5
45kg x 5
55kg x 3
65kg x 3
72.5kg x 3
82.5kg x 2

SEATED PRESS
3STF slow reps

TRICEPS
Some

ABS
Some

SIDE DELTS
3 STF (slight pause at top)

**markyg** · 08-24-2018, 07:37 AM

NOTES FROM TODAY
Ended up training at Beef`s house to help with the suit so didn`t get as much done as I wanted.

DEADLIFT
60kg x10
100kg x5
120kg x5
140kg x3
170kg x3
190kg x3
210kg x3

RPE 8.5

FRONT SQUATS
100kg x3
100kg x3
120kg x3
120kg x2

DB RDL
Some

**markyg** · 08-24-2018, 10:26 AM

NOTES FROM TODAY
Definite tweak in the shoulder. Need to get it looked at. No pain during benching only after.

BENCH PRESS
60kg x5
70kg x5
80kg x3
90kg x3
110kg x3
122.5kg x5 =REP PR

Some random arms.

**markyg** · 08-27-2018, 11:33 AM

NOTES FROM TODAY

Felt like absolute ****. Head banging so can`t complain. Shoulder still acting up. Will hit some front squats as deadlift assistance. On the plus side the 170kg was very smooth.

SQUATS
Worked up to 170kg x1

LEG EXTENSION
Some

**markyg** · 08-30-2018, 11:36 AM

NOTES FROM TODAY
Physio today. No rotator cuff tear. Bicep tendon strain. So today was excellent. Even the 220kg felt great. Beginning to suspect the masses of volume I was doing wasn`t really helping.

DEADLIFT
60kg x10
100kg x5
120kg x5
140kg x3
170kg x2
195kg x1
205kg x1
220kg x2 REP PR

RPE 8.5

FRONT SQUATS
75kg x5 x10

LEG CURL
Some

**markyg** · 09-03-2018, 01:01 PM

NOTES FROM TODAY

Wow this was tough. Still, heaviest I`ve squatted in years.

SQUATS
Up to 172.5kg

137.5kg 5x5

OH PRESS
57.5kg 4x6

DEADLIFT
150kg 5x4

PENDLAY ROW
60kg x12
80kg x9
80kg x8

80kg x8

WEIGHTED CRUNCHES
5kg 4x8

**markyg** · 09-04-2018, 09:35 AM

NOTES FROM TODAY
Much better today. Shoulder still feels like it`s tweaked which preys on your mind when lifting but there`s no real pain as such. Haven`t done pull ups in about 3 years. All done in around 75 minutes.

PAUSED BENCH PRESS
Up to 115kg x5

102.5kg 2x6

ROMANIAN DL
100kg 4x6 (forgot my straps - plenty more here)

BELTLESS SQUAT
80kg 3x8

PULLUPS
x15 in bursts of 2/3

HAMMER CHINS
x10

BICEPS
4 sets

**markyg** · 09-06-2018, 11:25 AM

NOTES FROM TODAY
Shoulder still feels like it`s tweaked which preys on your mind when lifting but there`s no real pain as such. Deadlifts felt fine. All done in around 90 minutes. Up at 430am tomorrow for the plane to Birmingham so training tomorrow will be fun.

DEADLIFTS
Up to 185kg x5

180kg 2x5

PRESS
50kg 4x8

CGBP
80kg 3x8

B/O ROW
80kg 4x8

FRONT RAISES
3x12

SIDE RAISES
3x12

**markyg** · 09-07-2018, 12:19 PM

NOTES FROM TODAY
Shoulder still feels like it`s tweaked which preys on your mind when lifting but there`s no real pain as such. After a 4am start to get the red eye, I can`t complain about this. Overall a good first week. Enjoying the sessions and time wise they are about right. Squats are feeling good. Form was way off but the weight felt comfortable. There`s more weight to be added in the assistance work though.

SQUATS
160kg x3

145kg x2 x3

BENCH
80kg x4 x8

PENDLAY ROW
85kg x5 x5

RDL
12Okg x2 x8

BICEP CURLS
4x12

Thread: Markyg`s log

Thread Tools

Search Thread

Similar Threads

Iron619's Strength Training Journal

Markyg Video Log

Ben Brizendine training log

Bookmarks

Bookmarks

Posting Permissions