Markyg`s log

[markyg]

notes from today
Tough workout. The joys of doing the same workout twice in 3 days ho ho ho

standing broad jump
x5

squats
145kg x5
155kg x5
165kg x5

Squats feeling pretty good today

axle deadlift
140kg x6
160kg x6
170kg x6

All beltless. Need to buy longer straps or figure 8's

bulgarians
16kg 3x8

superset with

push press
80kg x8
80kg x8
80kg x8

Still horrible


hanging leg raise
3x10

[markyg]

NOTES FROM TODAY
Log felt good. This programme seems to be putting some meat on my shoulders and upper back. Noice.

MUSCLE CLEAN
50kg x3
45kg 3x3

LOG CLEAN AND PRESS
97.5kg 3x4

FRONT SQUAT
82.5kg x8
82.5kg x8
82.5kg x8


SINGLE ARM DB PRESS
28KG x10 3RIR
28kg 2x10 2RIR

COPENMHAGEN PLANK
3x5 seconds in reserve each side

[markyg]

NOTES FROM TODAY
So my deadlift still sucks. At the current rate I`ll be lucky to DL 200kg come December.

SANDBAG OVER SHOULDER
3x3

DEADLIFT
250kg x1
265kg x0

BLOCK PULL
200kg 3x3

BENCH PRESS
125kg x4
112.5kg 4x4

Superset with

BAND PULL APARTS
4x20

[markyg]

NOTES FROM TODAY
Not bad. Been almost 2 years since I`ve done axle.

PIN FRONT SQUAT
125kg x4
EMOM
125kg 6x2

AXLE FTOH
80kg x5

YOKE
So I`ve only got 15m clear run so did 4 runs to make up the 50m (60m)
120kg x 60m (15mx4)
120kg x60

ATLAS STONE
Not sure what you meant by walk there and walk back? I just did a 50m walk between sets.
60kg to 50" platform 3x2

[markyg]

4x250m runs. No sandbag. Easy.

Some arms.

[markyg]

notes from today
Squats feeling good today

standing broad jump
x5

squats
150kg x3
160kg x3
165kg x3
170kg x3


axle deadlift
145kg x6
165kg x6
175kg x6


front squats
82.5kg 3x8

pull ups
6,7,7


hanging leg raise
3x10

[markyg]

NOTES FROM TODAY
Bit of an up and down session. Log felt really strong. Easiest 100kg+ has ever felt. Who puts bench after log? Sicko.

MUSCLE CLEAN
50kg x3
45kg 3x3

LOG CLEAN AND PRESS
105kg x4
105kg x1 came close to passing out
105kg x0 came very close to passing out so dropped the weight
90kg 2x4 non stop

BENCH PRESS
130kg x3
110kg 4x3 (I know this was meant to be 115kg but clearly I can`t count).

Superset with band pull aparts


SINGLE ARM DB PRESS
16kg x12 - too light
28kg x8 - too heavy

COPENMHAGEN PLANK
2x5 seconds in reserve each side

[markyg]

NOTES FROM TODAY
Back to it. Everything moved well.

SANDBAG OVER SHOULDER
3x3

DEADLIFT
182.5kg 5x5

DEFICIT DEADLIFT
160kg 3x3 RIR 3

RDL
115kg 3x8

SINGLE LEG HIP THRUST
60kg 4x8

[markyg]

NOTES FROM TODAY
Kept the weights the same this week seeing as Ii have my race tomorrow.

PIN FRONT SQUAT
125kg x4
EMOM
125kg 6x2

AXLE FTOH
80kg x5

YOKE
So I`ve only got 15m clear run so did 4 runs to make up the 50m (60m)
120kg x 60m (15mx4)

ATLAS STONE
60kg x3

4 rounds of the above 2 exercises back to back.

[markyg]

notes from today
Back to it. Everything moved well.

standing broad jump
x5

squats
160kg x3
170kg x3
170kg x3


axle deadlift
160kg x6
170kg x6
180kg x6


front squats
82.5kg 3x8

pull ups
7,7,7


hanging leg raise
3x10

[markyg]

NOTES FROM TODAY
Didn`t pass out this week. Progress.

MUSCLE CLEAN
50kg x3
45kg 3x3

LOG CLEAN AND PRESS
107.5kg 3x2

PENDLAY ROWS
120kg 4x8


SINGLE ARM DB PRESS
21kg 2x12 - dialling this in

COPENMHAGEN PLANK
2x5 seconds in reserve each side

[markyg]

NOTES FROM TODAY
Back to it. Everything moved well. Small bench PR.

SANDBAG OVER SHOULDER
3x3

DEADLIFT
182.5kg 4x5
200kg x3

DEFICIT DEADLIFT
170kg 3x3 RIR 3

FLAT BENCH PRESS
135kg x3 RIR 0.5 REP PR
120kg 3x3

Superset with band pull aparts x20

PRONATED WEIGHTED PULLUP
+20kg
4 minutes, 1 rep every 20 second

[markyg]

NOTES FROM TODAY
Not bad

PIN FRONT SQUAT
127.5kg x4
EMOM
127.5kg 6x2

Tough

AXLE FTOH
82.5kg x5

YOKE
120kg x 60m (15mx4)

ATLAS STONE
60kg x3

4 rounds of the above 2 exercises back to back.

[markyg]

NOTES FROM TODAY
Really need to up my fitness/work capacity game

1k run


50kg Sandbag 15m
2x15m sprint
50kg Sandbag 15m
1x15m spring

5 rounds of this with a minute rest in between each

50kg sandbag 15m
15m sprint back

5 rounds EMOM

Some static farmers holds with 90kg each hand

Some arms

[markyg]

notes from today
Back to it. Everything moved well. Tough session overall.

standing broad jump
x5

squats
152.5kg x5
162.5kg x3
172.5kg 3x3 RIR 1-2


axle deadlift
185kg x6
145kg x12
145kg x11

Supposed to be 165kg and 150kg but I misloaded the first set so just left it.

front squats
85kg 3x8

pull ups
7,7,7


hanging leg raise
3x10

[markyg]

NOTES FROM TODAY
Bit different today.

MUSCLE CLEAN
50kg x3
45kg 3x3

LOG CLEAN AND PRESS
102.5kg x0, x0 x1. Weird

107.5kg x3 REP PR
107.5kg x2

Tweaked my right wrist again after the first set and the second set made it worse so didn`t go for a third. Weight felt comfortable though.
ht f
PENDLAY ROWS
125kg 4x8


SINGLE ARM DB PRESS
4 rep each arm x3

CARDIO
15m
Bear crawl to the start
Duck walk to the bag
Carry it back

4 rounds of the above two exercises back to back. There`s a saying in Scotland: "Blowing out mah hoop!". Apt.

[markyg]

NOTES FROM TODAY
Back to it. Everything moved well. Small bench PR. Back to 3 plates. Hurrah.

SANDBAG OVER SHOULDER
3x3

DEADLIFT
185kg 3x5
202.5kg 2x3

DEFICIT DEADLIFT
180kg 3x3 RIR 3

FLAT BENCH PRESS
140kg x2 RIR 1 REP PR
125kg 2x2

Superset with band pull aparts x20

PRONATED WEIGHTED PULLUP
+20kg
4 minutes, 2 rep every 30 second

These were very sloppy. Probably 4x2 were passable. 4x1 were a bit iffy.

[markyg]

NOTES FROM TODAY
This was seriously tough. I`ve never actually had shoulder DOMS before so that`s new. Still, work done.

PIN FRONT SQUAT
130kg x3
EMOM
115kg 6x3

Tough

AXLE FTOH
80kg x5 (continental clean)
70kg x9 (continental clean)
60kg x14 (full clean)


YOKE
120kg x 60m (15mx4)

ATLAS STONE
60kg x3

4 rounds of the above 2 exercises back to back.

[PhDPepper1111]

Loving the great work - on spread.

[markyg]

Loving the great work - on spread.

Thanks man. Chipping away.

[markyg]

NOTES FROM TODAY
Hard week overall so just some light medley to try and work on the transistions.

MEDLEY
50kgsandbag/80kg sandbag 15m

4 runs. 23 secs, 20secs, 19 secs, 19 secs

Some static farmers holds with 90kg each hand

[markyg]

notes from today
Wow. This was tough. Managed to load my bar correctly this time. Hurrah. These figure 8 straps will take some getting used to. Definitely something up with my finger.

Had limited time today so did the biggies. Will catch up with the accessories later in the week.

squats
172.5kg 5x3 RIR 2


axle deadlift
185kg x6
165kg x11
150kg x13

Ouch

front squats
87.5kg 2x8

[PhDPepper1111]

notes from today
Wow. This was tough. Managed to load my bar correctly this time. Hurrah. These figure 8 straps will take some getting used to. Definitely something up with my finger.

Had limited time today so did the biggies. Will catch up with the accessories later in the week.

squats
172.5kg 5x3 RIR 2


axle deadlift
185kg x6
165kg x11
150kg x13

Ouch

front squats
87.5kg 2x8

I never bought straps before but definitely see their value for deads over 6 reps. Just ordered the basic Rogue ones today. Hope the figure 8s work well.

[markyg]

I never bought straps before but definitely see their value for deads over 6 reps. Just ordered the basic Rogue ones today. Hope the figure 8s work well.

I`m the same. I`m not really a big fan but I have a couple of comps lined up (strongman) with deadlift for reps so I`d be doing myself a disservice if I don`t use them. I came from powerlifting so straps are a bit weird for me.

[markyg]

NOTES FROM TODAY
Bit different today. Felt like a bag of crap on Tuesday so did some accessory catch up today and I`ll hit log on Saturday.

MUSCLE CLEAN
50kg x3
45kg 3x3

STANDING BROAD JUMP
x5

PENDLAY ROWS
1304x8


SINGLE ARM DB PRESS
4 rep each arm x3

CARDIO
15m
Bear crawl to the start
Duck walk to the bag
Carry it back

4 rounds of the above two exercises back to back. RPE 8

[markyg]

NOTES FROM TODAY
Pretty tired today. But work done.

SANDBAG OVER SHOULDER
3x3

DEADLIFT
187.5kg 2x5
205kg 3x3

DEFICIT DEADLIFT
185kg 3x3 RIR 1-2

FLAT BENCH PRESS
145kg x1 RIR 1(ish)


PRONATED WEIGHTED PULLUP
+20kg
4 minutes, 2 rep every 45 second

7 reps total. Bit better this week.

[markyg]

NOTES FROM TODAY
This was seriously tough. Got an issue with the ring finger on my right hand which means any direct pressure causing a shooting pain.

PIN FRONT SQUAT
130kg x3
EMOM
115kg 6x3

Tough but bit better than last week.

AXLE FTOH
Just one clean then press
80kg x5
70kg x12
60kg x17


YOKE
120kg x 60m (15mx4)

ATLAS STONE
60kg x3

4 rounds of the above 2 exercises back to back.

COPENHAGEN PLANK WITH HIP LIFT
Jesus how hard are these?
3x5

[markyg]

NOTES FROM TODAY
Didn`t actually plan on training today after couldn`t really do the log with my finger. Headed to Bannatyne`s to use the sauna/steam but conscience got the better of me and I went to the gym at last minute and ended up doing some ego lifts. So no straps/belt or other cheating paraphernalia.

DEADLIFT
Up to 220kg x1
180kg x3
140kg x10

Pretty sore on the finger.

BENCH
130kg x1
100kg x15 REP PR

Some random accessory work and finished with 2x500m rows.

[markyg]

notes from today
Really tough as been struck down with the cold the past 2 days. Still, no point moaning. Weights felt ok though.


standing broad jump
x5

squats
172.5kg 5x3 RIR 1-2

front squats
87.5kg 3x8

DB Row
28kg 3x10

single leg raise
3x10

[markyg]

NOTES FROM TODAY
Some work done. Still not feeling 100%.

MUSCLE CLEAN
50kg x3
45kg 3x3

LOG PRESS
70kg x5
80kg x5
90kg x5

PENDLAY ROWS
120kg 4x8