|
Thread: Markyg`s log
-
06-03-2010, 03:07 AM #151
-
06-03-2010, 03:08 AM #152
-
-
06-03-2010, 03:16 AM #153
- Join Date: Nov 2006
- Location: Fife, Dunfermline, United Kingdom (Great Britain)
- Age: 45
- Posts: 3,888
- Rep Power: 3147
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
"The hardest part in lifting, is NOT to lift..." - Me
First meet results:
Squat 140kg (+15kg PR)
Bench 130kg (+10kg PR)
Deadlift 185kg (+25kg PR)
Second meet results:
Squat 175kg (+5kg PR)
Bench 140kg (= PR)
Deadlift 210kg (+5kg PR)
-
06-07-2010, 01:58 AM #154
- Join Date: Nov 2006
- Location: Fife, Dunfermline, United Kingdom (Great Britain)
- Age: 45
- Posts: 3,888
- Rep Power: 3147
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."The hardest part in lifting, is NOT to lift..." - Me
First meet results:
Squat 140kg (+15kg PR)
Bench 130kg (+10kg PR)
Deadlift 185kg (+25kg PR)
Second meet results:
Squat 175kg (+5kg PR)
Bench 140kg (= PR)
Deadlift 210kg (+5kg PR)
-
06-08-2010, 04:28 AM #155
- Join Date: Nov 2006
- Location: Fife, Dunfermline, United Kingdom (Great Britain)
- Age: 45
- Posts: 3,888
- Rep Power: 3147
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."The hardest part in lifting, is NOT to lift..." - Me
First meet results:
Squat 140kg (+15kg PR)
Bench 130kg (+10kg PR)
Deadlift 185kg (+25kg PR)
Second meet results:
Squat 175kg (+5kg PR)
Bench 140kg (= PR)
Deadlift 210kg (+5kg PR)
-
06-08-2010, 05:44 AM #156
-
-
06-08-2010, 06:58 AM #157
- Join Date: Nov 2006
- Location: Fife, Dunfermline, United Kingdom (Great Britain)
- Age: 45
- Posts: 3,888
- Rep Power: 3147
-
06-10-2010, 01:12 AM #158
- Join Date: Nov 2006
- Location: Fife, Dunfermline, United Kingdom (Great Britain)
- Age: 45
- Posts: 3,888
- Rep Power: 3147
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."The hardest part in lifting, is NOT to lift..." - Me
First meet results:
Squat 140kg (+15kg PR)
Bench 130kg (+10kg PR)
Deadlift 185kg (+25kg PR)
Second meet results:
Squat 175kg (+5kg PR)
Bench 140kg (= PR)
Deadlift 210kg (+5kg PR)
-
06-14-2010, 01:14 AM #159
- Join Date: Nov 2006
- Location: Fife, Dunfermline, United Kingdom (Great Britain)
- Age: 45
- Posts: 3,888
- Rep Power: 3147
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."The hardest part in lifting, is NOT to lift..." - Me
First meet results:
Squat 140kg (+15kg PR)
Bench 130kg (+10kg PR)
Deadlift 185kg (+25kg PR)
Second meet results:
Squat 175kg (+5kg PR)
Bench 140kg (= PR)
Deadlift 210kg (+5kg PR)
-
06-15-2010, 01:07 AM #160
- Join Date: Nov 2006
- Location: Fife, Dunfermline, United Kingdom (Great Britain)
- Age: 45
- Posts: 3,888
- Rep Power: 3147
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."The hardest part in lifting, is NOT to lift..." - Me
First meet results:
Squat 140kg (+15kg PR)
Bench 130kg (+10kg PR)
Deadlift 185kg (+25kg PR)
Second meet results:
Squat 175kg (+5kg PR)
Bench 140kg (= PR)
Deadlift 210kg (+5kg PR)
-
-
06-15-2010, 01:17 AM #161
-
06-15-2010, 01:38 AM #162
- Join Date: Nov 2006
- Location: Fife, Dunfermline, United Kingdom (Great Britain)
- Age: 45
- Posts: 3,888
- Rep Power: 3147
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."The hardest part in lifting, is NOT to lift..." - Me
First meet results:
Squat 140kg (+15kg PR)
Bench 130kg (+10kg PR)
Deadlift 185kg (+25kg PR)
Second meet results:
Squat 175kg (+5kg PR)
Bench 140kg (= PR)
Deadlift 210kg (+5kg PR)
-
06-15-2010, 01:57 AM #163
-
06-15-2010, 03:01 AM #164
- Join Date: Nov 2006
- Location: Fife, Dunfermline, United Kingdom (Great Britain)
- Age: 45
- Posts: 3,888
- Rep Power: 3147
-
-
06-16-2010, 01:10 PM #165
- Join Date: Nov 2006
- Location: Fife, Dunfermline, United Kingdom (Great Britain)
- Age: 45
- Posts: 3,888
- Rep Power: 3147
[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"The hardest part in lifting, is NOT to lift..." - Me
First meet results:
Squat 140kg (+15kg PR)
Bench 130kg (+10kg PR)
Deadlift 185kg (+25kg PR)
Second meet results:
Squat 175kg (+5kg PR)
Bench 140kg (= PR)
Deadlift 210kg (+5kg PR)
-
06-18-2010, 10:02 AM #166
- Join Date: Nov 2006
- Location: Fife, Dunfermline, United Kingdom (Great Britain)
- Age: 45
- Posts: 3,888
- Rep Power: 3147
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."The hardest part in lifting, is NOT to lift..." - Me
First meet results:
Squat 140kg (+15kg PR)
Bench 130kg (+10kg PR)
Deadlift 185kg (+25kg PR)
Second meet results:
Squat 175kg (+5kg PR)
Bench 140kg (= PR)
Deadlift 210kg (+5kg PR)
-
06-21-2010, 08:44 AM #167
- Join Date: Jan 2007
- Location: Illinois, United States
- Age: 33
- Posts: 213
- Rep Power: 215
Found you!
and followingJust gettin back... stupid me...
Below the line is my failure...
____________________________________
Starting Madcow's 5x5 June 16, 2010
Goals by December 24, 2010
Starting Weight: 266 lbs
Goal Weight: 290 lbs
Lifting: Current/ Goals
Bench: 255x5, 295x5
Squat: 325x5, 385x5
Deadlift: 405x5, 465x5
Military: 135x5, 185x5
____________________________________
between the lines is where I intend to keep it.
-
06-22-2010, 04:25 AM #168
- Join Date: Nov 2006
- Location: Fife, Dunfermline, United Kingdom (Great Britain)
- Age: 45
- Posts: 3,888
- Rep Power: 3147
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
"The hardest part in lifting, is NOT to lift..." - Me
First meet results:
Squat 140kg (+15kg PR)
Bench 130kg (+10kg PR)
Deadlift 185kg (+25kg PR)
Second meet results:
Squat 175kg (+5kg PR)
Bench 140kg (= PR)
Deadlift 210kg (+5kg PR)
-
-
06-22-2010, 04:59 AM #169
-
06-22-2010, 05:21 AM #170
- Join Date: Nov 2006
- Location: Fife, Dunfermline, United Kingdom (Great Britain)
- Age: 45
- Posts: 3,888
- Rep Power: 3147
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
"The hardest part in lifting, is NOT to lift..." - Me
First meet results:
Squat 140kg (+15kg PR)
Bench 130kg (+10kg PR)
Deadlift 185kg (+25kg PR)
Second meet results:
Squat 175kg (+5kg PR)
Bench 140kg (= PR)
Deadlift 210kg (+5kg PR)
-
06-25-2010, 06:44 AM #171
- Join Date: Nov 2006
- Location: Fife, Dunfermline, United Kingdom (Great Britain)
- Age: 45
- Posts: 3,888
- Rep Power: 3147
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."The hardest part in lifting, is NOT to lift..." - Me
First meet results:
Squat 140kg (+15kg PR)
Bench 130kg (+10kg PR)
Deadlift 185kg (+25kg PR)
Second meet results:
Squat 175kg (+5kg PR)
Bench 140kg (= PR)
Deadlift 210kg (+5kg PR)
-
07-05-2010, 07:53 AM #172
- Join Date: Nov 2006
- Location: Fife, Dunfermline, United Kingdom (Great Britain)
- Age: 45
- Posts: 3,888
- Rep Power: 3147
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."The hardest part in lifting, is NOT to lift..." - Me
First meet results:
Squat 140kg (+15kg PR)
Bench 130kg (+10kg PR)
Deadlift 185kg (+25kg PR)
Second meet results:
Squat 175kg (+5kg PR)
Bench 140kg (= PR)
Deadlift 210kg (+5kg PR)
-
-
07-07-2010, 04:05 AM #173
- Join Date: Nov 2006
- Location: Fife, Dunfermline, United Kingdom (Great Britain)
- Age: 45
- Posts: 3,888
- Rep Power: 3147
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."The hardest part in lifting, is NOT to lift..." - Me
First meet results:
Squat 140kg (+15kg PR)
Bench 130kg (+10kg PR)
Deadlift 185kg (+25kg PR)
Second meet results:
Squat 175kg (+5kg PR)
Bench 140kg (= PR)
Deadlift 210kg (+5kg PR)
-
07-08-2010, 01:40 AM #174
- Join Date: Nov 2006
- Location: Fife, Dunfermline, United Kingdom (Great Britain)
- Age: 45
- Posts: 3,888
- Rep Power: 3147
Wednesday 8th July
DEADLIFT
5x100
5x120
5x140
5x150
3x170
1x180 (+belt)
0x200 (+belt)
MILITARY
5x40
5x50
5x60
5x70
SQUAT
5x60
5x80
5x100
5x100"The hardest part in lifting, is NOT to lift..." - Me
First meet results:
Squat 140kg (+15kg PR)
Bench 130kg (+10kg PR)
Deadlift 185kg (+25kg PR)
Second meet results:
Squat 175kg (+5kg PR)
Bench 140kg (= PR)
Deadlift 210kg (+5kg PR)
-
08-03-2010, 12:46 PM #175
-
01-19-2011, 12:58 PM #176
- Join Date: Nov 2006
- Location: Fife, Dunfermline, United Kingdom (Great Britain)
- Age: 45
- Posts: 3,888
- Rep Power: 3147
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.
"The hardest part in lifting, is NOT to lift..." - Me
First meet results:
Squat 140kg (+15kg PR)
Bench 130kg (+10kg PR)
Deadlift 185kg (+25kg PR)
Second meet results:
Squat 175kg (+5kg PR)
Bench 140kg (= PR)
Deadlift 210kg (+5kg PR)
-
-
01-24-2011, 05:20 AM #177
- Join Date: Nov 2006
- Location: Fife, Dunfermline, United Kingdom (Great Britain)
- Age: 45
- Posts: 3,888
- Rep Power: 3147
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)"The hardest part in lifting, is NOT to lift..." - Me
First meet results:
Squat 140kg (+15kg PR)
Bench 130kg (+10kg PR)
Deadlift 185kg (+25kg PR)
Second meet results:
Squat 175kg (+5kg PR)
Bench 140kg (= PR)
Deadlift 210kg (+5kg PR)
-
01-24-2011, 09:06 AM #178
-
01-24-2011, 12:43 PM #179
- Join Date: Nov 2006
- Location: Fife, Dunfermline, United Kingdom (Great Britain)
- Age: 45
- Posts: 3,888
- Rep Power: 3147
-
01-25-2011, 02:02 AM #180
- Join Date: Nov 2006
- Location: Fife, Dunfermline, United Kingdom (Great Britain)
- Age: 45
- Posts: 3,888
- Rep Power: 3147
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."The hardest part in lifting, is NOT to lift..." - Me
First meet results:
Squat 140kg (+15kg PR)
Bench 130kg (+10kg PR)
Deadlift 185kg (+25kg PR)
Second meet results:
Squat 175kg (+5kg PR)
Bench 140kg (= PR)
Deadlift 210kg (+5kg PR)
Similar Threads
-
Iron619's Strength Training Journal
By iron619 in forum Powerlifting Workouts - Training JournalsReplies: 9878Last Post: 10-07-2016, 07:40 PM -
Markyg Video Log
By markyg in forum Powerlifting Video LibraryReplies: 4Last Post: 04-06-2012, 01:59 PM -
Ben Brizendine training log
By benbriz in forum Powerlifting Workouts - Training JournalsReplies: 1014Last Post: 12-30-2010, 11:28 AM
Bookmarks