Markyg`s log

**markyg** · 02-08-2019, 09:58 AM

Woke up this morning feeling like I`d been hit by a train so did some active recovery with machines. Leg extension, curls, pecs, biceps, triceps, wide grip rows, narrow grip rows, stretching and mobility. Spa and steam.

**markyg** · 02-09-2019, 08:22 AM

Some event work today.

ARM OVER ARM - 20m
200kg x1
300kg x1 32 secs
300kg x1 28.13 secs

ALE FTOH
30kg x8
50kg x3
70kg x1
80kg x1
80kg x4
70kg x6

Some DOH grip work

**markyg** · 02-11-2019, 11:20 AM

NOTES FROM TODAY
Deads in the garage always seem harder. Go figure.

SQUATS
110kg 5x6

DEADLIFTS
220kg x1
220kg x1
170kg x6

CHEST SUPPORTED DB ROW
37kg 4x8

CORE
Some

**markyg** · 02-12-2019, 10:38 AM

NOTES FROM TODAY
Still feeling pretty stiff. But deload week. So.

BB OH PRESS
50kg 4x8

PENDLAY ROWS
100kg 4x5

RDLS
85kg 3x8

MEADOWS ROWS

20kg 3x12

BICEPS
4 sets

Shoulder rehab

**markyg** · 02-14-2019, 11:14 AM

NOTES FROM TODAY
Managed to tweak my left wrist again. It`s bloody chocolate.

SQUATS
115kg 5x5

2" DEFICIT DEADLIFTS
100kg - 140kg x5

PENDLAY ROW
110kg 4x5

ALE PUSH JERK
50kg 3x8 really trying to nail the technique here

Some biceps

**markyg** · 02-16-2019, 10:59 AM

NOTES FROM TODAY
Managed to tweak my left wrist again. It`s bloody chocolate. Still sore so had to skip out stones. Still

GAS BOTTLE FARMERS
85kg x20
105kg x20m

DEVIL MEDLEY
90kg sandbag x20m into

110kg sandbag into

125kg farmers x20m

**markyg** · 02-18-2019, 11:28 AM

NOTES FROM TODAY
Can`t say I`m not happy with this. Wasn`t sure if I would get even 1x220kg. Had to cut it short as had to take the spawn of Satan to a thing so will make it up tomorrow. Wrist wasn`t too bad.

SQUATS
120kg 5x6

DEADLIFTS
220kg 3x2
180kg x11 REP PR

**markyg** · 02-19-2019, 11:38 AM

NOTES FROM TODAY
Running on about 2 hours sleep and a can of fake red bull. Meh.

BB OH PRESS
62.5kg2x8
62.5kg x8 (last two push press)
62.5kg x8 (last 3 push press)

PENDLAY ROWS
120kg 4x5

RDLS
100kg 3x8

MEADOWS ROWS

25kg 3x12

BICEPS
4 sets

Shoulder rehab/triceps

**markyg** · 02-22-2019, 11:07 AM

NOTES FROM TODAY

Took last night off as I was floored with the cold. Wasn`t even sure how today would turn out but pleasantly surprised.

DEADLIFTS
220kg 3x1

200kg x5

BB ROW
90kg 4x8

Some shoulder rehab

**markyg** · 02-23-2019, 05:30 AM

NOTES FROM TODAY
Great wee session. Purposely didn`t smash any one event as wanted to hit 4 events. Still lacking a bit of energy from the cold and my wrist is still a bit meh but overall very happy.

AXLE PP FROM RACK
70kg x2
80kg x2
90kg 2
90kg x2
90kg x4

I think if I can clean the 100kg I`ll press it.

FARMERS
90kg per hand. 29m turn halfway
3 runs

15.86 seconds
16.45 seconds
16.78 seconds

90kg SANDBAG FOR DISTANCE
30m
45m
15m

105kg ATLAS STONE to 50"
Managed all these tackyless aside from whatever was on the stone
7 singles

Tried the 125kg tackyless but no dice

**markyg** · 02-25-2019, 11:40 AM

NOTES FROM TODAY
Another solid session in the bag.

SQUATS
125kg 5x6

DEADLIFTS
220kg 4x2

190kg x9 REP PR

CHEST SUPPORTED DB ROW
38kg 4x8

**markyg** · 02-26-2019, 10:55 AM

NOTES FROM TODAY
Long day. Short on energy. Split the session into two.

BB OH PRESS
62.5kg 4x8

MEADOWS ROWS

25kg 3x15

**markyg** · 02-27-2019, 10:20 AM

NOTES FROM TODAY
Second session

PENDLAY ROWS
120kg 4x6

RDL

100kg 4x9

**markyg** · 02-28-2019, 11:40 AM

NOTES FROM TODAY
Not terrible. Pressing continues to improve.

SQUATS
122.5kg 5x5

2" DEFICIT DEADLIFTS
110kg - 150kg x5

AXLE PUSH JERK
70kg 2x8
70kg 1x10

Some biceps and shoulder rehab

**markyg** · 03-01-2019, 12:50 PM

NOTES FROM TODAY

Not terrible. Left wrist still a bit dodgy.

DEADLIFTS
220kg 4x1

210kg x5 REP PR

BB ROW
90kg 4x9

Some shoulder rehab, delts and grip

**markyg** · 03-02-2019, 04:45 AM

NOTES FROM TODAY
Wrist is still a bit meh but overall very happy. Glad I got the 100kg clean as it was worrying me. Just need to put it together on the day now.

AXLE CLEAN ONLY
70kg x2
80kg x1
90kg x2
100kg x1
100kg x1

105kg ATLAS STONE to 48"
Tackyless 3x1
With tacky 2x5 (first 3 one motioned)

Some light sandbag runs for distance. Burns the hamstrings.

**markyg** · 03-04-2019, 12:13 PM

NOTES FROM TODAY
Another solid session in the bag. Not a squat rack in sight so some leg press.

DEADLIFTS
220kg 5x2

200kg x8 REP PR

DB ROW
38kg 4x10

Switched to these as easier on my wrist.

LEG PRESS
Some

**markyg** · 03-05-2019, 10:34 AM

NOTES FROM TODAY
Surprisingly good OH session today! Will do the RDLs and biceps tomorrow.

BB OH PRESS
65kg 3x6
65kg 1x10

PENDLAY ROWS

125kg 4x6

MEADOWS ROWS

30kg 3x12

**markyg** · 03-07-2019, 11:30 AM

NOTES FROM TODAY
Not terrible. Pressing continues to improve.

SQUATS
125kg 5x5

2" DEFICIT DEADLIFTS
120kg - 160kg x5

PENDLAY ROWS
127.5kg 5x4

AXLE PUSH JERK
70kg 3x9

**markyg** · 03-08-2019, 11:14 AM

NOTES FROM TODAY

Last heavy session before the comp. Not terrible.

DEADLIFTS
220kg 5x1

220kg x4 REP PR

BB ROW
90kg 4x10

Some shoulder rehab, delts

**markyg** · 03-09-2019, 04:25 AM

NOTES FROM TODAY
Wrist is still a bit meh so kept it short. Sandbag is not good for the wrist for sure.

SANDBAG
40kg x30m
40kg x60m
90kg x15m
90kg x15m
110kg x30m

105kg ATLAS STONE to 48"
Tackyless 5x1

**markyg** · 03-11-2019, 12:05 PM

NOTES FROM TODAY
Not really the deload I expected. Still, got it done.

SQUATS
130kg 5x6

DEADLIFTS
EMOM x10
180kg x2

AXLE PUSH JERK
85kg 5x5

**markyg** · 03-13-2019, 12:56 PM

NOTES FROM TODAY
More stuff.

DEADLIFTS
EMOM x10
220kg x1

AXLE PUSH JERK
90kg 7x1

**markyg** · 03-17-2019, 03:20 AM

LANARKSHIRE'S STRONGEST NOVICE
Comp day. 25 athletes, some very strong lads. 8th out of 25. 4 event PBs

100kg AXLE FTOH
3 reps, winner got 6 REP PR +2

100kg SANDBAG FOR DISTANCE
66m, winner got 80 odd DISTANCE PR +30m

100kg FARMERS WALK - 20m
12.25 seconds, winner got sub 11

220kg DEADLIFT FOR REPS
7 reps, winner got 14 REP PR +3

100kg STONE OVER YOKE
9 reps, winner got 12 REP PR +3

**markyg** · 03-18-2019, 11:51 AM

NOTES FROM TODAY
First day back. Got through it.

SQUATS
130kg 1x6
120kg 4x6

PENDLAY ROWS
90kg 5x8

OH PRESS
50kg 4x8

ONE LEG GLUTE BRIDGE
3x15

**markyg** · 03-19-2019, 11:15 AM

NOTES FROM TODAY
More stuff. I suck balls at cleans.

CAR DEADLIFT
Only plates counted
160kg 4x8

FLOOR PRESS
90kg 3x7

BARBELL ROW
80kg 3x8

CLEANS
Bar x some

BICEPS
Some

**markyg** · 03-21-2019, 11:54 AM

NOTES FROM TODAY
Tired today but meh.

FRONT SQUATS
100kg 5x3

DEFICIT DEADLIFTS
110kg x5
120kg x5
130kg x5
140kg x5
150kg x5

DEADSTOP DB ROW
30kg 3x10

DB SHRUG
30kg 3x15

Some shoulder rehab and core

**markyg** · 03-22-2019, 07:31 AM

NOTES FROM TODAY
First time under a log in a while. Rusty. Needs work.

Overall not a bad first week back but lots of work to do.

FTOH LOG
70kg x5
70kg x5
70kg x6

BB ROW
90kg 4x8

DELTS
Some

**markyg** · 03-25-2019, 11:18 AM

NOTES FROM TODAY
Tough wee session. Got through it.

SQUATS
135kg 1x6
125kg 4x6

PENDLAY ROWS
100kg 5x8

OH PRESS
50kg 4x10

ONE LEG GLUTE BRIDGE
3x15

**markyg** · 03-26-2019, 10:37 AM

NOTES FROM TODAY
Progress

CAR DEADLIFT
Only plates counted
170kg 4x8

LOG CLEANS
70kg 7x2

FLOOR PRESS
90kg 3x8

BARBELL ROW
90kg 3x10

BICEPS
Some

Shoulder rehab

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