Markyg`s log

**markyg** · 05-17-2021, 10:59 AM

NOTES FROM TODAY
Good session.

BARBELL HANG CLEAN
70kg 4x4

DEFICIT DEADLIFT
180kg x2
190kg x2
200kg x2

STANDING BB PRESS
55kg x6
65kg x6
75kg x6
85kg x6

SNATCH GRIP PAUSED BARBELL ROW
77.5kg 4x10

**markyg** · 05-18-2021, 11:17 AM

NOTES FROM TODAY
Weight moved

LOG CLEAN AND PRESS
92.5kg x5

Slowly dialling this back in

SQUAT
135kg x5
150kg x5
160kg x5

BULGARIAN SPLIT SQUATS
BW x15
+20kg 2x12

PENDLAY ROWS
140kg 3x6

**markyg** · 05-20-2021, 11:25 AM

NOTES FROM TODAY
Not disappointed here. Work done. Couple of revelations:

1. The smooth section on my deadlift bar is much narrower than my other bar so I have to figure out my stance a bit. No biggie.
2. I`m wearing my belt too low for deadlifts. When I brace my stomach is coming out and over the belt pushing it down. I stripped the bar after my top set to 140kg, moved the belt up and got a much better brace. 140kg will always feel light after 250kg but I think it helped.

BELTLESS PUSH PRESS
60kg x4
70kg x4
80kg x4
90kg x4
100kg x4

DEADLIFT
230kg x2
240kg x2
250kg x2

FLAT DB BENCH
48kg x10
48kg x10
46kg x7

INC DB BENCH
40kg x11
40kg x9

**markyg** · 05-21-2021, 10:28 AM

notes from today
Not the smoothest of workouts but job done. Pec still felt a bit tight after last night so binned it after 70kg x5. Could have pushed it but it`s not worth it.

Go a small tweak in my left knee. Not stopping me doing anything but it`s there. Front squats felt fine though.

There can`t be anyone that likes hip thrusts. No one.

speed deadlifts
180kg 4x3

beltless front squats
75kg x6
85kg x6
95kg x6

inc bench
70kg x5

hammer chins
bw x8
x7 +5kg REP PR
x6 +5kg

hip thrusts
110kg 3x20

**markyg** · 05-22-2021, 05:03 AM

NOTES FROM TODAY
Bit of a tweak in the knee so not too much running.

WALK
600m with 50kg sandbag

ROLLING THUNDER
50kg x1 each hand
60kg RH only
40kg x33 RH
40kg x34 LH

40kg static hold each hand

SMOOTH PLATE PINCH
20kg x20 each hand
20kg static hold

2" PINCH BLOCK
20kg x20 RH
20kg x14 LH

CoC
Some

Arms

**markyg** · 05-24-2021, 11:05 AM

NOTES FROM TODAY
Good session.

BARBELL HANG CLEAN
60kg 4x5

Elbows as high as I could get them

DEFICIT DEADLIFT
205kg 3x2 REP PB

Smooth

INC BENCH PRESS
80kg x10
90kg x10
100kg x10 REP PB

SNATCH GRIP PAUSED BARBELL ROW
80kg 4x8 REP PB

**markyg** · 05-25-2021, 10:25 AM

NOTES FROM TODAY
Weight moved. Squats weren`t quite there but log felt pretty solid.

LOG CLEAN AND PRESS
100kg x4 =REP PR

Slowly dialling this back in

SQUAT
140kg x5
150kg x5 2RIR

BULGARIAN SPLIT SQUATS
BW x10
+28kg x8
+28kg x6

PENDLAY ROWS
140kg 3x6

**markyg** · 05-26-2021, 10:30 AM

NOTES FROM TODAY
Stuff

ROLLING THUNDER
50kg x15 RH
50kg x14 LH

40kg STATIC HOLD

Some arms

**markyg** · 05-27-2021, 10:31 AM

NOTES FROM TODAY
Absolute bag of crap. You know it`s a bad day when 220kg DL feels heavy so sacked everything off after a sloppy 240kg.

Still, small push press PR.

BELTLESS PUSH PRESS
62.5kg x4
72.5kg x4
82.5kg x2
92.5kg x2
102.5kg x4 REP PR

DEADLIFT
240kg x1

**markyg** · 05-28-2021, 11:20 AM

notes from today
Work done. Still small niggles.

speed deadlifts
180kg 4x3

beltless front squats
80kg x5
90kg x5
100kg x5 REP PR

strict press
50kg x8
60kg x8
70kg x8
80kg x8 REP PR

hammer chins
bw x8
x7 +5kg
x6 +5kg

hip thrusts
110kg 3x20

**markyg** · 05-29-2021, 07:23 AM

NOTES FROM TODAY
Not bad

SANDBAG RUNS
200m runs with 50kg sandbag

Run 1 - 2:04
Run 2 - 2:03
Run 3 - 1:57

FARMERS WALK
Each run 15m
110kg x1 x1 x1 x1
90kg x1

105kg STONE
4x3
Pretty much all 1 motion

2" PINCH BLOCK
25kg x8 RH
25kg x3 LH

CoC
Some

**markyg** · 05-31-2021, 11:06 AM

NOTES FROM TODAY
Solid session. No issues with the knee. Shoulder still a bit niggly but hey ho

BARBELL HANG CLEAN
65kg 3x5

Elbows as high as I could get them. Seems I have differential flexibility in my shoulders.

DEFICIT DEADLIFT
210kg 3x2 REP PB

Fairly solid.

INC BENCH PRESS
85kg x8
95kg x8
105kg x5REP PB

Need to set my spotter arms lower.

SNATCH GRIP PAUSED BARBELL ROW
82.5kg 4x10 REP PB

**markyg** · 06-01-2021, 11:34 AM

NOTES FROM TODAY
This kicked my ass. Log was more 5x1 but I`m claiming 1x5. Sue me.

LOG CLEAN AND PRESS
100kg x0
100kg x5 REP PR

Bit shoogly today.

SQUAT
150kg 3x5

Bit better this week

BULGARIAN SPLIT SQUATS
BW x12
+30kg x8
+30kg x8

PENDLAY ROWS
130kg x6
140kg x6
150kg x6 PB

**markyg** · 06-03-2021, 10:08 AM

NOTES FROM TODAY
Another piss poor day. No idea if I need a deload or the deadlift bar doesn`t suit me or what but everything feels horrible just now.

DEADLIFT
240kg x1
250kg x1

BELTLESS PUSH PRESS
105kg x0
105kg x1

Did some flat DB press. Nothing worth logging.

**markyg** · 06-04-2021, 12:53 PM

notes from today
meh

speed deadlifts
190kg 4x2

beltless front squats
85kg x5
95kg x5
105kg x5 REP PR

strict press
55kg x8
65kg x8
75kg x8
85kg x4

hammer chins
x5 +5kg
x5 +5kg
x5 +5kg
x5 +5kg

hip thrusts
125kg 3x15

**markyg** · 06-05-2021, 04:47 AM

notes from today
Work done

50kg SANDBAG RUNS
50m x6

Not too bad overall.

15m MEDLEY
80kg SANDBAG / 80kg KEG
2x15m sprint before each run
x4

Some arms.

Managed to close the CoC#1 with the left hand and the CoC#1.5 with the right hand.

**markyg** · 06-08-2021, 11:23 AM

NOTES FROM TODAY
Forgot how much of a lung buster the circus DB is. Physio tomorrow for the shoulder.

BARBELL HANG CLEAN
70kg 3x4

BELTLESS FRONT SQUAT
80kg x8
70kg 2x8

Fairly solid.

CIRCUS DB
35kg x8
37.5kg x8 REP PR
40kg x8 REP PR

PENDLAY ROW
130kg 3x5

**markyg** · 06-10-2021, 10:54 AM

NOTES FROM TODAY
Tougher than I thought it would be. Good to get a bit of a sweat on. Turns out split jerking a log is very hard but in hindsight I should have used the smaller, lighter log. Ah well.

LOG CLEAN
70kg x5
80kg x5
90kg x5

LOG CLEAN AND JERK
Some. Forgot to count.

OVERHEAD CARRY
Didn`t really know what weight to use so used 28kg. Right hand side was fine. Left side, less stable and had to drop and pickup around 35m.

SANDBAG OVER SHOULDER
Tried the 80kg first, no dice.
50kg x3 each side

SANDBAG CARRY ON SHOULDER
50kg x25m each side
x4

Again, left side less stable than the right.

**markyg** · 06-11-2021, 11:22 AM

NOTES FROM TODAY
Work done.

SPEED DEADLIFTS
160kg 4x3

INCLINE BENCH
80kg x14
80kg x11
80kg x10

PAUSED FRONT SQUAT
60kg x6
70kg x6
80kg x6
90kg x6

Pull-up/biceps/triceps medley x4

**markyg** · 06-12-2021, 08:31 AM

NOTES FROM TODAY
Today I wanted to flip some tyres and lift some stones.

DOH AXLE DEADLIFTS
Up to 140kg x1
Then some thumbless holds with less weight

280kg TYRE FLIP
5x2 EMOM

STONES
105kg x1
105kg x1
105kg x2

All one motion

125kg 1 ONE MOTION PR
125kg x1
125kg x1
125kg x1

**markyg** · 06-14-2021, 11:36 AM

NOTES FROM TODAY
Limited time today but can`t complain. Rack position is feeling much better. Seems Tom knows what he`s doing.

Go figure.

BARBELL HANG CLEAN
75kg 3x4

LOG CLEAN AND PRESS
Up to 102.5kg x5 REP PR

5 singles really but bite me.

85kg 3x5 (first set strict for the bants)

**markyg** · 06-15-2021, 10:49 AM

NOTES FROM TODAY
Work done

DEADLIFT
230kg x1
240kg x1
250kg x1
260kg x1

PENDLAY ROW
100kg x10
120kg 3x10

**markyg** · 06-16-2021, 11:17 AM

NOTES FROM TODAY
Work done

SQUATS
140kg x1
150kg x1
160kg x1
170kg x1
180kg x1

FRONT SQUAT
70kg x10
75kg x10
80kg x10

CIRCUS DUMBELL
40kg x6
42.5kg x6
45kg x6 REP PR

50kg sandbag 25m swap 25m

**markyg** · 06-22-2021, 10:48 AM

NOTES FROM TODAY
Well back to it after Download.

LOG CLEAN
80kg x3
72.5kg 4x3

FRONT SQUAT
60kg x10
65kg 3x10

BULGARIANS
+14kg x8 each leg

PUSH PRESS
70kg x8

**markyg** · 06-24-2021, 10:27 AM

NOTES FROM TODAY
Well back to it after Download.

DEADLIFT
2 sec pause at knee
140kg 4x3

SANDBAG OVER SHOULDER
50kg x5 each side

PULL UPS / PUSH UPS / SANDBAG WALK x4 rounds

**markyg** · 06-27-2021, 02:21 AM

NOTES FROM TODAY
Well back to it after Download.

TALL POWER CLEAN
40kg x3
50kg x3
60kg 2x3

DEADLIFT
165kg 4x5

INC BENCH
80kg x8
70kg 3x8

PENDLY ROW
120kg 4x8

**markyg** · 06-28-2021, 11:10 AM

NOTES FROM TODAY
Bloody hell that was tough.

STANDING BROAD JUMP
x5

SQUATS
110kg x10
115kg x10
120kg x10

PAUSED DEADLIFT
145kg 4x5

BULGARIANS
16kg 3x8

Superset with

PUSH PRESS
65kg x8
70kg x8
85kg x8

Not a fun superset!!

HANGING LEG RAISES
3x10

Have to reset each rep

**markyg** · 06-29-2021, 11:31 AM

NOTES FROM TODAY
Ooft this was tough but oddly satisfying. Still, as Jesus said, aint no man gets no corn from no picking no corn. My child.

TALL POWER CLEAN
60kg x3
55kg 3x3

LOG CLEAN
90kg x5
80kg 2x5

LOG CLEAN AND PRESS
80kg 3x6

FRONT SQUAT
60kg x8
70kg x8
70kg x8

Superset with

DB RDL
16kg 3x8

COPENMHAGEN PLANK
3x5 seconds each side

**markyg** · 07-01-2021, 11:21 AM

NOTES FROM TODAY
Great wee session. First time benching in years. Didn`t die. Hey ho. Everything felt smooth.

[b]HIGH SNATCH PULL/b]
60kg 2x5

DEADLIFT
175kg 4x5

BLOCK PULL
157.5 3x6

BENCH PRESS
80kg x8
72kg 3x8

Superset with

BAND PULL APARTS
4x20

PENDLAY ROWS
100kg 4x8

**markyg** · 07-02-2021, 10:51 AM

NOTES FROM TODAY
Fun wee session

PAUSED FRONT SQUAT
EMOM
80kg x2 x2
90kg 4x2

PUSH PRESS
70kg x6
62.5kg 4x6

HAMMER CHINS
x4 x5 x5 x5

Superset with
NORDIC HAMSTRING CURL
4x5

Superset with

SINGLE ARM DB PRESS
16kg 4x12

DB CURLS
16kg 4x8

DB SKULLS
16kg 4x12

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