Markyg`s log

**markyg** · 09-09-2018, 10:55 AM

50 minutes on the bike and some stretching.

**markyg** · 09-10-2018, 11:52 AM

NOTES FROM TODAY

Messing around with low bar. Seems ok. Will persevere. Everything moved well.

SQUATS
Up to 170kg

127.5kg 5x5

OH PRESS
60kg 4x6

DEADLIFT
152.5kg 5x4

Very smooth

PENDLAY ROW
90kg x8
90kg x8
90kg x8
90kg x8

WEIGHTED CRUNCHES
5kg 4x12

**markyg** · 09-11-2018, 10:03 AM

NOTES FROM TODAY
Chooked with the cold today so energy levels low. Shoulder still tight. Yadda yadda. Aside from that everything moved well. Pull ups were done in doubles. Will work on upping the reps. Squats were with low bar so still getting used to that. Feels good though.

PAUSED BENCH PRESS
Up to 117.5kg x5

105kg 3x6

ROMANIAN DL
120kg 4x6

BELTLESS SQUAT
85kg 3x8

PULLUPS
x25 in bursts of 2/3

BICEPS
4 sets

**markyg** · 09-13-2018, 11:16 AM

[QUOTE=markyg;1560616301]NOTES FROM TODAY
Something definitely up with this shoulder so pressing and bench is out for the foreseeable. Deads felt light but still fighting a cold so energy was low. Everything moved well though.

DEADLIFTS
Up to 185kg x5

180kg 3x5

BAND PUSHDOWNS
some

B/O ROW
65kg 4x8

FRONT RAISES
Some

SIDE RAISES
Some

**markyg** · 09-14-2018, 11:25 AM

NOTES FROM TODAY
More squat goodness with the low bar. Can`t quite get my grip narrow enough due to my shoulder but no pressing or benching for 2-4 weeks which will heal it. Hurray.

SQUATS
165kg x3

147.55kg x3 x3

PENDLAY ROW
90kg x5 x5

RDL
12Okg x2 x10

BICEP CURLS
4x12

**MatTheCur** · 09-14-2018, 11:32 AM

That weight is nothing to shake a stick at for a 3x3. Good work!

**markyg** · 09-17-2018, 11:21 AM

NOTES FROM TODAY

Early as fook start this morning. Over 7 hours driving plus a day on site. Forgot my squat shoes. Woe is me. Really short on time on this one but did what I could in the time available. Both chin up bars were in use so did lat pulldowns.

SQUATS
Up to 165kg

125kg 5x5

DEADLIFT
155kg 5x4

PENDLAY ROW
90kg x5
90kg x5
90kg x5
90kg x5
90kg x5

(I read this on the spreadsheet wrong)

LAT PULLDOWN

Some

**markyg** · 09-18-2018, 10:44 AM

Originally Posted by MatTheCur

That weight is nothing to shake a stick at for a 3x3. Good work!

Hey thanks Matt. Squats are going reasonably well for once which is nice!! How`s your training?

**markyg** · 09-18-2018, 10:48 AM

NOTES FROM TODAY
Another early start/late finish. Shoulder still tight. Yadda yadda. Aside from that everything moved well. Pull ups were done in triples. Will work on upping the reps. Never done hip thrusts before so kinda light but will work on that.

ROMANIAN DL
120kg 4x7

BELTLESS SQUAT
85kg 3x10

HIP THRUST
60kg 4x10

PULLUPS
x30 in bursts of 3

WEIGHTED CRUNCHES
4x15

From yesterday

Some shoulder rehab/stretches

BICEPS
4 sets

**markyg** · 09-21-2018, 12:46 PM

NOTES FROM TODAY
More physio on the shoulder. It`s getting there but slowly. Bit optimistic on my top set which was supposed to be a triple but I went for a weight I wanted instead of a weight I could do. Meh. Bit more volume on the back off sets which felt good.

SQUATS
170kg x1

147.55kg x4 x3

PENDLAY ROW
90kg x5 x5

RDL
12Okg x2 x10

BICEP CURLS
4x12

AB WHEEL
4 STF

**markyg** · 09-22-2018, 02:39 AM

NOTES FROM TODAY
Two sessions in 12 hours. Hurray. Everything felt a bit off today but got it done mostly.

DEADLIFTS
Up to 195kg x5

180kg 1x5
140kg 3x5

RDLs
100kg 2x10

B/O ROW
65kg 4x10

Some shoulder rehab stuff

**markyg** · 09-24-2018, 11:32 AM

NOTES FROM TODAY
I had literally 60 minutes to train tonight in between being Dad taxi so did what I could. Pushed the squats a bit harder than programmed but when you`re so close to a 180kg squat. Felt great. Very happy with form on the 175kg. 180kg not perfect but getting there.

SQUATS
175kg x1
180kg x1

130kg x5 x5

DEADLIFTS
157kg x5 x4

**markyg** · 09-26-2018, 10:31 AM

NOTES FROM TODAY
Squats were so much fun tonight. Ho ho ho.

ROMANIAN DL
120kg 4x8

BELTLESS SQUAT
95kg 3x10

HIP THRUST
80kg 3x10

PULLUPS
x30

Some shoulder rehab/stretches

BICEPS
4 sets

**markyg** · 10-15-2018, 12:28 PM

NOTES FROM TODAY
Well aside from a quick workout on holiday, this is the first thing I`ve done in 6 weeks. Jetlag is a bastard.

SQUATS
100kg 6x6

PAUSED DEADLIFT
140kg 2x2

RDL
60kg 4x10

WEIGHTED CRUNCH
+5kg 4x10

**markyg** · 10-16-2018, 10:41 AM

NOTES FROM TODAY
Still a bit fatigued. Plus up at 5:30am. Still. Didn`t manage the prescribed weights on bench. Shoulder still isn`t 100% so did what I was comfortable with. Got the NHS physio tomorrow so we`ll see what they say.

BENCH
100kg 3x3

DB BENCH
22kg 3x10

PENDLAY
80kg 5x5

PULL UPS
5,4,3,3,3,3

BICEP CURLS
4 sets

**markyg** · 10-18-2018, 11:21 AM

NOTES FROM TODAY
Wow this was tough. DOMS from Monday. Still got it done.

Swim at lunchtime. 15 minutes. 18 laps.

SQUAT
120kg x5

107.5kg 3x5

BELTLESS DEADLIFT
190kg x2

125kg 4x8

Some shoulder rehab

**markyg** · 10-19-2018, 12:16 PM

NOTES FROM TODAY
Last session of the week. Nothing special. Pull ups were tough.

PENDLAY ROW
90kg 3x8

PULL UPS
50 reps in sets of 3 or 2

Some shoulder rehab

Some biceps

Some ab rollouts

**markyg** · 10-22-2018, 12:42 PM

NOTES FROM TODAY
Back into it. Playing around with my hand width on squats. Pinkies just inside the rings is most stable I feel. Bit happier with form today although could still be tweaked.

SQUATS
Up to 140kg x1

105kg 5x5

DEADLIFTS
150kg 5x4

CHEST SUPPORTED DB ROW
30kg 4x8

WEIGHTED CRUNCH
10kg 4x8

Some shoulder rehab

**markyg** · 10-23-2018, 10:28 AM

NOTES FROM TODAY
F'ing great session today. Upped weight on most things and threw in some tyre flips at the end for the bantz. Pullups are getting better too.

PENDLAY ROWS
100kg 4x6

RDL
130kg 4x6

BELTLESS SQUATS
80kg 3x8

PULLUPS
BW 5x5

TYRE FLIPS
x10 singles

BICEP CURLS
4 sets

Some shoulder rehab

**markyg** · 10-25-2018, 11:25 AM

NOTES FROM TODAY

Everything felt a bit heavy today but got the work done.

DEADLIFTS
185kg x5

170kg 2x5

BB ROW
70kg 4x10

SHRUG
60kg 2x25 (1 sec pause at top)

Some shoulder rehab

**markyg** · 10-26-2018, 10:59 AM

NOTES FROM TODAY

Smooth. Smooth.

SQUATS
Beltless
120kg x3

110kg 2x3

PENDLAY ROW
100kg 5x5

RDL
120kg 2x8

BICEPS
4 sets

Some shoulder rehab

**markyg** · 10-29-2018, 01:41 PM

NOTES FROM TODAY
Did some events on Saturday which I didn`t log. Essentially some circus DB first (35kg) then onto circuit work first. Sled pull into sled push into sled drag. 3 rounds. Then onto yoke. Up to 240kg x40m (turn at 20m)

Tonight all felt good. Managed 2x20 with just the bar on OH press at the end with no pain. Squats felt smooth. Hopefully not too long before I can start building up my OH and bench again.

SQUATS
Up to 145kg x1

110kg 5x5

DEADLIFTS
152.5kg 5x4

CHEST SUPPORTED DB ROW
30kg 4x9

WEIGHTED CRUNCH
10kg 4x10

Some shoulder rehab

**markyg** · 10-30-2018, 01:40 PM

NOTES FROM TODAY
Nutrition was way off today so this was tough as hell.

PENDLAY ROWS
100kg 4x8

RDL
120kg 2x8
100kg 2x10 (lowered weight to work on form)

BELTLESS SQUATS
80kg 3x9

PULLUPS
BW 6x5

BICEP CURLS
4 sets

Some shoulder rehab

**markyg** · 11-01-2018, 02:09 PM

NOTES FROM TODAY

Everything moved well today. Tore two calluses. Hurray.

DEADLIFTS
190kg x5

170kg 3x5

BB ROW
70kg 4x10

SHRUG
60kg 2x25 (1 sec pause at top)

Some shoulder rehab

**markyg** · 11-02-2018, 12:12 PM

NOTES FROM TODAY

All good. Dropped the RDL weight to focus on form.

SQUATS
Beltless
125kg x1 (meant to do 3 - read the sheet wrong!)

112.5kg 3x3

PENDLAY ROW
105kg 5x5

RDL
100kg 2x10

BICEPS
4 sets

Some shoulder rehab

**markyg** · 11-05-2018, 12:53 PM

NOTES FROM TODAY
Tonight all felt good. Squats felt smooth. Hopefully not too long before I can start building up my OH and bench again.

SQUATS
140kg x1 beltless (maybe a PB?)
Up to 150kg x1

115kg 5x5

DEADLIFTS
155kg 5x4

CHEST SUPPORTED DB ROW
30kg 4x10

WEIGHTED CRUNCH
10kg 2x12

Started cramping so finished with 2x10 rollouts

Some shoulder rehab

**markyg** · 11-06-2018, 08:31 AM

NOTES FROM TODAY
Got this done early as had vasectomy in the PM. Joy.

PENDLAY ROWS
105kg 4x6

RDL
100kg 4x10 (lowered weight to work on form)

BELTLESS SQUATS
80kg 3x10

PULLUPS
BW 35 total

**markyg** · 11-08-2018, 10:55 AM

NOTES FROM TODAY
So today was just about doing something as opposed to nothing and seeing how it went. No damage so far. Hurrah.

CABLE ROWS
Wide and narrow grip

LAT PULLDOWNS
Wide and narrow grip

DB ROWS
Some

BB CURLS
Some

Shoulder rehab stuff

**markyg** · 11-09-2018, 11:13 AM

NOTES FROM TODAY
Little bit more stuff. Balls haven`t leaked yet so hurrah. Back to it full on Monday.

LEG EXTENSION
100 reps

LEG CURLS
100 reps

TRICEP EXTENSION
Some

BB CURLS
Some

SHRUGS
Some

Shoulder rehab stuff

Did a little bit on bench just to see if there are still any tweaks. Seems so. Meh.

**markyg** · 11-12-2018, 11:38 AM

NOTES FROM TODAY
First session back after the op. 5am start and a lot of walking so was a bit tired. Got the work done though.

SQUATS
Up to 155kg x1 not the best rep I`ve ever done

117.5kg 5x5

DEADLIFTS
157.5kg 5x4

CHEST SUPPORTED DB ROW
30kg 4x11

WEIGHTED CRUNCH
10kg 4x12

Some shoulder rehab

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