Markyg`s log

[Fluster]

Simples

[markyg]

I love that guy

So basically I`ve reset madcows based on what I hit at my meet, except for the deadlift. I`m continuing where I left off as my new max would mean jumping about 20kgs.

So current 1RM's:
Squat: 140kg
Bench: 130kg
Deadlift 185kg (using 169kg for spreadsheet)
Row 98kg (estimated)
Military 73kg (estimated)

Yesterdays workout went like this:

Squat

Reps Weight
5 58
5 72
5 86
5 101
5 115

Bench

5 54
5 67
5 80
5 94
5 107

Row

5 40
5 50
5 60
5 71
5 81

All felt good. Paused bench as well. Did some arm work as well.

Got another meet lined up: 25th July, Scottish Unequipped, Glasgow Palace of Arts which gives me around 11 weeks or so. If I was a strict spreadsheet disciple and assuming no stalls I will be somewhere around:

Squat 170kg
Bench 160kg
Dead 210kg

So it`s a good job I`m not OCD

At this point I would like to aim for:

Squat 150kg
Bench 140kg
Dead 200kg

Given my last meet I feel these are achievable given no injuries and steady progress and a good diet. Time will tell. I`ll get the other videos of my squat and bench up hopefully tomorrow.

I`ll be going out tonight to do some hill sprints for the first time. If I don`t update this again you`ll know I`ve died and gone to powerlifting heaven. God bless you all.

[markyg]

4th May 2010

Hill sprints. Small hill, very steep. x11.

Nearly died.

[Fluster]

lol. Hill sprints are harsh.

[markyg]

I came within a gnats ball hair of spewing.

Just found this. Offiical results:

http://www.powerliftinguk.com/showth...lasgow-25-4-10

[markyg]

5th May 2010

SQUAT
5 x58
5 x72
5 x86
5 x86

MILITARY

5 x38
5 x45
5 x53
5 x60

DEADLIFT
5 x87
5 x104
5 x122
5 x139

All done in under 30 minutes. Our bars are a joke though. Practically smooth and chalk isn`t allowed. Had to use straps halfway through the last set.

30 minutes on the treadmill to finish things off.

[markyg]

7th May 2010

SQUAT
5x 58
5x 72
5x 86
5x 101
3x 118
8x 86

BENCH
5x 54
5x 67
5x 80
5x 94
3x 110
8x 80

ROW
5x 40
5x 50
5x 60
5x 71
3x 83
8x 60

Fairly solid workout. Happy enough.

[markyg]

SQUAT
5x59
5x74
5x89
5x104
5x118

BENCH
5x55
5x69
5x82
5x96
5x110

ROW
5x41
5x52
5x62
5x72
5x83

Some guns work at the end. Rows are getting hard and may need a reset in a couple of weeks I reckon.

[markyg]

Tuesday 11th May

1 hour or so of touch rugby.

[markyg]

Thursday 13th May

SQUAT
5x59
5x74
5x89
5x89

MILITARY (STRICT)
5x39
5x46
5x54
5x62

DEADLIFT
5x89
5x107
5x125
5x143

All done in under 30 minutes.

30 miinutes on the cross trainer checking out some fine ladeez

[Fluster]

30 miinutes on the cross trainer checking out some fine ladeez

This is only acceptable if the stepper machines are in front of you.

[markyg]

This is only acceptable if the stepper machines are in front of you.

Check.

There was also a "fitness instructor" getting one of his beeyatches to superset 5 minutes on the stepper then stepping up and down onto a box, then back onto the stepper.

Weird.

[Fluster]

That really doesn't count as a superset, just a terrain change

[markyg]

Hey worked for me and got me through cardio. I hate cardio. Hill sprints ftw.

[Fluster]

Can you do Oly stuff? That's pretty similar to sprinting after a while to be quite honest.

Plus it's fun to throw stuff around.

[markyg]

Oly stuff?

[Fluster]

Yer, cleans, jerks, snatches.

[markyg]

Never tried any of it other than cleans. Not sure how I would fit it in with the 5x5 really

[markyg]

Monday 17th May

I missed Firdays workout due to my selfish son being ill so instead of doing 3 reps with the weight on the Friday and 5 on the Monday I jumped straight in with 5.

SQUAT
5x61
5x76
5x91
5x106
5x121

BENCH
5x56
5x70
5x84
5x99
5x113

ROW
5x42
5x53
5x64
5x74
5x85

Rows were deifnately harder this week. I had to use a bit looser form to get the weight up at the end which I don`t think is too much of an issue as long as I don`t go mad. Will hold off on a reset and just use a bit of body English in the next few weeks I think....see how it goes.

I`ve discovered 2 things that annoy me in the gym.

1. People who ask if I need a spotter. No I don`t need a spotter. If I did, I would ask.
2. Idiots who hog the one and only squat rack. A guy went into the squat rack straight after me and after warming up put 3 plates a side on the bar. Now this is a rare occurance in my gym and apart from 3-4 guys I have yet to see ANYONE squat parallel or better with 2 or more plates.

So before squatting this douche drags over a bench into the squat rack and I figure he`s gonna be doing some box squats. Again a rare sight in my gym but I was intrigued. Turns out the bench was only there to give him an indication of how far to go down so a 1/4 squat if I`m being generous. Had a little chuckle to myself and carried on with my benching, rowing and finished up with some arm work. Even after all this the guy was still in the rack.

I have come to the conclusion that as a general rule in life, people who do not look strong, aren't. Not always, as I know some VERY strong people who don`t look like they could snap a twig in tow, but from my experience in my local gym, people who don`t look like they can squat 3+plates and load the bar up as such, won`t get anywhere near parallel.

/rant

[Fluster]

lol, I know the feeling.

Power Cleans were actually originally part of 5x5 instead of Rows mate. I didn't mean that however, I meant instead of some of your conditioning - Complexes etc.

[markyg]

lol, I know the feeling.

Power Cleans were actually originally part of 5x5 instead of Rows mate. I didn't mean that however, I meant instead of some of your conditioning - Complexes etc.

Yeah I see what you`re saying. Just keep the weights light type of thing?

[Fluster]

Yeah I see what you`re saying. Just keep the weights light type of thing?

Yep, check out HHF's log for further inspiration!

[markyg]

Yep, check out HHF's log for further inspiration!

Who?

Tuesday 18th May

1 hour touch rugby plus cycling there and back.

[markyg]

Wednesday 19th May

DEADLIFT

5x91
5x110
5x128
5x146

MILITARY

5x40
5x48
5x55
6x63 (PB)

SQUAT

5x61
5x76
5x91
5x91

Switched up the order of the exercises to get the deads out the way first. Much better this way I think.

[markyg]

Friday 23rd May

SQUAT

5x61
5x76
5x91
5x106
3x124
5x91

BENCH

5x56
5x70
5x84
5x99
3x115
8x84

ROW
5x42
5x53
5x64
5x74
3x87
8x64

Everything felt pretty good today. For some odd reason I felt the need to experiment with my set-up on the bench and instead of going flatfooted, I tucked my feet behind me pushing from the toes. Felt pretty solid which was surprising. I noticed a lot more leg drive without my ass coming off the bench which happens sometimes when flat footed. I`ll keep them tucked for now, see how it goes.

[markyg]

Monday 24th May

Jesus what a hard workout. Form started to get sloppy, everything felt heavy

SQUAT
5x62
5x78
5x93
5x109
5x124

BENCH
5x58
5x72
5x87
5x101
5x116

ROW
5x44
5x54
5x65
5x76
5x87


Arm work....

Tuesday 25th May

1 hour touch rugby

[markyg]

Thursday 27th May

DEADLIFT
5x94
5x113
3x140
1x160
1x175
0x187.5
6x140
8x100

Went a bit off the programme today. Not sure why. Missed a PB though. Got it off the floor and wouldn`t budge.

MILITARY
5x41
5x49
5x57
5x65

SQUAT
5x62
5x78
5x93
5x93

Gonna order a belt today. Same as Flusters as he`s my hero.

[markyg]

Monday 31st May

Squat

5x62
5x78
5x93
5x109
3x128
8x93

Bench

5x58
5x72
5x87
5x101
3x118
10x87

Row
5x44
5x54
5x65
5x76
3x89
10x65

Everything felt pretty good considering I didn`t sleep well the night before and had been out drinking until 4am on Sunday morning. God damn rugby club dinners

There is a definate thrust with the knees as I get to the heavy sets of rows. At the moment it`s fairly minimal and will keep an eye on it but I expect to reset soon, although I`d like to row 100kg before I do.

Weight is gradually increasing and I`ve had a few people say I`m looking bigger which is always good. Diet wise I`m not sure if I ever put it up but here it is

100g oats + 50g protein powder + skimmed milk + yoghurt

25g protein shake + water

200g chicken + rice + apple + bag of chipsticks (mmmm)

25g protein shake with water + apple

tin of tuna + mayo + brown roll

Post workout
50g protein shake + 35g maltodextrin + 35g glucose

250g minced beef + veg + potatoes (mince n' tatties )

That`s my diet, every day mon-fri (I eat how I feel at weekends) About once a week I`ll replace the mince n tatties with a frozen pizza or something.

[markyg]

Wednesday 2nd June

Deadlift
5x96
5x115
5x135
5x154

Military
5x42
5x50
5x58
5x67

Squat
5x64
5x80
5x96
5x96

Deadlifts felt great today. I read something about filling your lungs before you lift and it definately helped

Military was hard but I got all the reps.

On a side note my belt arrived today. It only just fits. Not gonna return it though as it`s fairly cheap and if I use it more I`ll spend a bit more money (or lose weight )

Tried it on and I have no idea where to have the belt sit. Too low and it sits on my hips and digs into me when I squat down. Need to experiment.

[Fluster]

It'll loosen up pretty quickly and wear in mate. Especially as it's crappy leather like mine