Markyg`s log

[markyg]

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

Exactly the same as yours

[Fluster]

In that case it'll break in very quickly, just be sure to tear any lame stickers off and get as much chalk over it as possible to make it look more hardcore

[markyg]

I`ve already got my mummy to write my name on the label in case one of the bigger boys tries to steal it.....maybe I`ll get a wrist strap for it as well

[markyg]

Friday 4th June

Squat
5x64
5x80
5x96
5x112 (+ belt)
3x131 (+ belt)
1x142.5kg (+2.5kg PR)
10x96

Bench
5x59
5x74
5x89
5x104
3x121
8x89

Row
5x45
5x56
5x67
5x78
3x91
8x67

First session with my new belt. I gotta say it felt a bit awkward, more so as I tend to squat pretty low, like oly style so a belt hindered that a little bit. On the plus side I decided to max out to see where I was and got a 2.5kg PR on squat and it felt pretty damned easy. Not gonna max for a while now as I have a meet in 6 weeks or so but I would hope to hit 150kg+ all things going well.

Tried rowing with the belt on and it was very uncomfortable, couldn`t really breathe with it on so gave up.

All in all a good session and will look forward to trying deadlifts with a belt.

[markyg]

Monday 7th June 2010

SQUAT
5x65
5x82
5x98
5x114 (+belt)
5x131 (+belt)

BENCH
5x61
5x76
5x91
5x106
5x121 (set up crap, no leg drive, real grinders)

SEATED ROW
Various weights.

REAR DELT (FACEPULLS)

ARM WORK

I had been "volunteered" to help move offices today so spent most of the day carrying boxes, computers and filing cabinets up and down stairs so this was a hard session. Lower back was feeling a bit stiff so swapped the rows for some seated rows.

[bigrig5656]

I had been "volunteered" to help move offices today so spent most of the day carrying boxes, computers and filing cabinets up and down stairs so this was a hard session. Lower back was feeling a bit stiff so swapped the rows for some seated rows.

Nice benching man, just think of the moving as getting paid to do some GPP/recovery work.

[markyg]

Nice benching man, just think of the moving as getting paid to do some GPP/recovery work.

Yeah that`s what I was thinking. Been doing it again this morning

[markyg]

Wednesday 9th June

DEADLIFT
5x98
5x118
5x138 (+belt)
5x160 (-belt)
1x160 (+belt)
1x175 (+belt)
0x190 (+belt)
1x190 (+belt) (+5kg PR)

MILITARY
5x43
5x51
5x60
5x68

SQUAT
5x65
5x82
5x98
5x98

Very happy with this workout. First time deadlifting with a belt and it felt odd, hence the belt on/off/on workout. I think I just need to get used to it. Hit a 5kg PR so it must be doing something.

MIlitary press felt very smooth considering last week 65kg was hard. I think I need to work on my core stabilising muscles as actually pushing the weight is easy and I can rep 85kg on the smith machine (different I know)

I`m going slightly off the madcows spreadsheet as I`m going to keep adding 5kg per week on deadlift until I stall or it reaches a respectable level. 200kg will fall. Soon.

[markyg]

Friday 11th June

SQUAT
5x65
5x82
5x98
5x114
3x134 (+belt)
8x98

BENCH
5x61
5x76
5x91
5x106
3x124
10x91

ROW
5x46
5x57
5x69
5x80
3x94 (lots of leg drive)
8x69

Had a spotter on the bench which I hate. Flet very heavy although spotter claims he never touched the bar.

Found out today I need to revert back to flat footed benching for my fed so that`s a bit of a pain but such is life.

Resetting on rows this week.

[markyg]

Monday 14th June

BENCH
5x62
5x78
5x93
5x109
3x124 (needed 5)

SQUAT
5x67
5x84
5x100
5x117
5x134 (+belt)
1x150 (+belt) (+7.5kg PR)
1x155 (+belt) (+12.5kg PR)

ROW
5x40
5x50
5x61
5x71
5x81

Arm work

Mixed bag tonight. Missed 2 reps on bench but I`ve had to revert to flat footed benching and my set up has gone all to cock again. I`ll see how it is Friday before I set back the weights to try and compensate. I was so angry at missing reps I decided to max out on squats and you can see the results. I`m certain I could get 160kg fresh.

[Fluster]

Coming along very nicely mate. Your squat and dead are shooting up since your meet and since you started using a belt

[markyg]

Yeah I think it`s more of a confidence thing really but I`m not complaining

I`ll be happy when I`m repping 3 plates on squat and 4 on dead.

[Fluster]

No you won't - Not when you get there

[markyg]

No you won't - Not when you get there

You have a point. But at the moment it`s a good goal to aim for Saying that I don`t think I`ll be maxing out again for a while.

[markyg]

[QUOTE=markyg;502488711]Wednesday 6th June

DEADLIFT
5x100
5x121
5x140 (+belt)
5x165 (+belt)

MILITARY ON SMITH MACHINE
5x30
5x50
5x60
5x70
10x30

MISC
Hypers, abs

No leg work today, slight issue with knee stiffness after going so heavy on Monday, should be OK for Friday though

[markyg]

Friday 18th June

Squat
5x67
5x84
5x100
5x117 (+ belt)
3x140 (+ belt)
8x100


Bench
5x61
5x76
5x91
5x106
3x125
10x90

Row
5x40
5x50
5x60
5x70
3x82.5
8x60

Finished with some hypers and some shrugs for no either reason than the machine was free

Hit a long term target of mine, i.e. to rep 140kg. Not a lot by some standards but for me a huge milestone. So good I even caught in on camera, video uploading just now. Hopefully I didn`t suck too much as the camera angle is pretty crap with it being a last minute decision.

Still trying to get back to benching flat footed. The 125 sets were paused but were very tough. We`ll see how Monday goes.

[J500]

Found you!

and following

[markyg]

Monday 22nd June

Squat
5x70
5x87
5x104
5x122 (+ belt)
5x140 (+ belt)

Bench
5x62
5x77
5x93
5x108
5x125


Row
5x40
5x50
5x60
5x70
5x82.5


Still got some knee stiffness so going to ice it tonight. 5x125kg on bench was insanely hard. If I had a spotter he would have taken it. Reset coming next week as I`m not convinced I`ll hit 5x127.5kg. It might be good for me as I need to get my form back.

Squat are going really well just now. Immediate goal was to rep 140kg. Now I want 180kg. When will the madness stop?

Here`s my 140kgx3 so any form critique welcome

[bigrig5656]

I don't really see much wrong with your form from that angle. One thing I would suggest is shortening your walkout though. I try to keep mine at a 3 step max.

[markyg]

I don't really see much wrong with your form from that angle. One thing I would suggest is shortening your walkout though. I try to keep mine at a 3 step max.

Yeah you`re totally right. It`s mainly to clear the front of the rack. Unless I`m doing a max set I actually squat outside of the rack as I find I go low enough to smack the barbell of the rack which in one sense means I`m 99% certain I`m hitting depth, on the other hand I could probably stand to lose a couple of inches but I`ve always squatted oly style so stopping just below parallel feels very unatural to me

[markyg]

Thursday 24th June

DEADLIFT
5x105
5x125
5x142.5
5x170 (+belt)

MILITARY
5x42.5
5x52.5
5x62.5
3x72.5
10x60

MISC
Hypers, arm work

Still stiffness in my left knee so won`t be squatting until at least Monday now. Deads felt good although I had to take a breather in between the last couple of reps as my belt was moving around and stopping me breathing. Felt hard but I`m sure I`ve got 200kg in me. We`ll find out in 4 weeks.

Missed last 2 reps on military but I think this was a 5kg jump as opposed to 2.5kg so will keep the weight the same next week. Been adding 5kg week on my dead but will revert back to 2.5kg I think.

4 weeks till my second meet, so that`s 2-3 more weeks of proper work, and 1 week of deload. Based on my current maxes I`d like to hit somewhere around 160/135/200 which would be a 495kg total.

[markyg]

Wednesday 30th June

DEADLIFT
5x105
5x125
5x142.5
2x172.5
1x172.5 (+belt)
10x100 (no belt)
Still not convinced I like this whole belt thing.

BENCH
5x60
5x75
5x100
5x110
3x125
10x100

Messed around with a narrower grip. I pulled my grip in about 2 inches each side and it felt really stable. I think if I pull it in 1 inch from what I normally use it will work better with benching flat footed. Felt a lot more front delt involvement though.

MILITARY
5x42.5
5x52.5
5x62.5
3x70
10x40

Hard after the benching

MISC
Hypers, arm work

Still no squats but I will be squatting today as it`s the first day in over a week I don`t have soreness in my knee(s) We`ll see how it goes. Gonna mess around with my bench form a bit more and try and nail something that works for me.

[markyg]

Monday 5th July

Squat
5x70
5x87
5x104
5x122
3x140

Bench
5x62
5x77
5x93
5x108
4x125


Row
5x40
5x50
5x60
5x70
5x85


First time squatting in a while due to knee issues. My plan to keep it light kinda went out the window.

[markyg]

Wednesday 8th July

DEADLIFT
5x100
5x120
5x140
5x150
3x170
1x180 (+belt)
0x200 (+belt)


MILITARY
5x40
5x50
5x60
5x70

SQUAT
5x60
5x80
5x100
5x100

[SionX]

Yo man hows the lifting going? Just realised your avatar looked familiar and recognised you from the meet at Venice Halls back in April! I didn't see you at the July meet though. You still planning on competing at the seniors?

[markyg]

Okeydokey. Back on board. Training has taken a bit of a hit the last few months due to a number of reasons but here we go again. Back on madcows 5x5 seeing as it was so successful last time. Tested maxes last week were:

Bench: 125kg
Dead: 180kg
Squat: 140kg
Power Clean: 60kg (very conservative as I`m learning the movement)
Military: 70kg

So, basically swapping bent over row for Power Cleans for a bit of variety. Also now got a cross trainer in the garage for some morning cardio and have today located a tyre for some coniditioning work as well as the rugby 3x/week.

Will update this weeks workouts tomorrow. Looking to compete again this year. Last meet results were:

Squat: 140kg
Bench: 130kg
Dead: 185kg

So looking to do considerably better than this. Currently weighing in around 110kg.

Diet: lots of food basically.

[markyg]

First week of madcows down. As expected pretty easy.

Monday

SQUAT
58
72
86
101
115

BENCH
51
64
77
90
103

POWER CLEAN
25
31
37
43
49

Power Clean form sucks. Need to get some videos up and get comments

Wedensday

SQUAT
58
72
86
86

OH PRESS
36
43
50
58

DEADLIFT
93
111
130
148

Friday

SQUAT
58
72
86
101
118
86

BENCH
51
64
77
90
106
77

POWER CLEAN

25
31
37
43
51
37

I`m also doing 20 minutes on the cross trainer in my garage first thing and 15 minutes rowing after weights. Why? Who knows.

Saturday

Mixed bag.
Sumo deads (for ****s and giggles)
OH DB Press
Front Squats
Pec Fly
Biceps/Tricpes etc
Rowing (10 minutes/2km)

[SionX]

Madcows has worked well for me so it will be interesting to see how you do on this program. What are your goals for the next comp?

[markyg]

Madcows has worked well for me so it will be interesting to see how you do on this program. What are your goals for the next comp?

Really just to do better than last time. I`ve already hit a 155kg squat (unbelted) in the gym and a 192.5kg deadlift. All things going well I would ideally like to hit a 180kg squat, 200kg deadlift and 140kg bench.

[markyg]

Monday 25th January

SQUAT
59
74
89
104
118

BENCH (all paused)
60
66
79
92
106 (felt real easy)

POWER CLEAN
25
32
38
44
51

Arms/Abs
15 minutes row / 2.7km



On a side note I`ve secured a tyre and it`s getting delivered this week. 280kg Was offered a 450kg one but think that would be a bit too heavy at this stage as I only plan to use it for conditioning work at the weekend.