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Thread: Markyg`s log

  1. #2011
    Underachiever of BB.com markyg's Avatar
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    NOTES FROM TODAY
    Poor nights sleep overall so didn`t feel like doing this today but it went better than expected.

    VERTICAL JUMP
    x5

    DEADLIFT
    207.5kg x3
    230kg x1
    230kg x1
    240kg x1 RPE 7

    FLAT BENCH PRESS
    110kg 4x8

    RDL
    130kg 3x10
    "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)
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  2. #2012
    Underachiever of BB.com markyg's Avatar
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    NOTES FROM TODAY
    Quite tired going into this but pleased with how it all went.

    PIN FRONT SQUAT
    EMOM
    115kg 6x2

    Bit better this week. The 1 less rep makes a difference on EMOM.


    AXLE FTOH
    75kg / 80kg / 82.5kg / 85kg
    Clean, Press x4
    Clean, Jerk

    4 rounds

    I forgot I was supposed to do this twice each round!


    SUITCASE CARRY
    70kg x30m (turn at 15m) each hand

    60kg ATLAS STONE CARRY
    2x15m

    2 rounds of the above 2 exercises back to back. Really tough

    105kg ATLAS STONE
    3x4
    Needed tacky 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)
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  3. #2013
    Underachiever of BB.com markyg's Avatar
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    NOTES FROM TODAY
    Lots of work done today. Feeling it now.

    TRAP BAR DEADLIFT
    Up to 220kg x1

    PULL UPS
    4x5

    MEDLEY
    OH keg carry into farmers into tyre flip
    Very light weights just to get moving

    BATTLE ROPES
    5 rounds of 30 seconds on 30 second off

    30kg SANDBAG TOSS OVERHEAD
    5 rounds of 30 seconds on 30 second off

    Some arms and some hot/cold
    "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)
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  4. #2014
    Underachiever of BB.com markyg's Avatar
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    notes from today
    Short on time today so focussed on the big stuff and I`ll pickup the accessory stuff later in the week. Couple of nice PRs. Would have liked more on the squat but at least it`s going in the right direction and first squat PR in over a year.

    I did the front squats after the back squats as I couldn`t be bothered taking my lifting shoes and sleeves off.

    standing broad jump
    x5

    squats
    195kg x1
    207.5kg x1 PR

    front squats
    105kg 3x8

    axle deadlift
    210kg x1
    230kg x1
    242kg x1 PR
    "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)
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  5. #2015
    Underachiever of BB.com markyg's Avatar
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    notes from today
    Not a bad session overall I think. Pretty tired now though.

    13" log clean and press
    clean/pressx2 *drop*
    clean/jerk

    4 rounds of the above
    92.5kg/95kg/97.5kg/100kg

    Bit smoother this week. Jerk still isn`t great at higher weights.

    13" log power jerk
    used the empty big log so was 70kg
    5x3

    circus db
    40kg x8 REP PR

    pendlay row
    140kg x8
    150kg x4
    160kg x4
    170kg x4 pr


    meadows row
    40kg 3x10

    60kg farmers
    moved these to tomorrow as was a bit pooped
    "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)
    Reply With Quote

  6. #2016
    Underachiever of BB.com markyg's Avatar
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    NOTES FROM TODAY
    Work done

    VERTICAL JUMP
    x5

    DEADLIFT
    220kg x1
    240kg x1
    250kg x1 (no straps)
    250kg x1 straps

    Thought I`d see if there was much difference without straps. Felt a bit odd as I`ve been trying to learn to use straps.

    FLAT BENCH PRESS
    110kg 2x8
    115kg x4
    120kg x6

    PRONATED PULLUP
    +5kg x20 (in 4 sets)
    "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)
    Reply With Quote

  7. #2017
    Underachiever of BB.com markyg's Avatar
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    NOTES FROM TODAY
    Wee deload.

    BACK SQUAT
    170kg x1
    120kg x8
    130kg x8

    PAUSED SQUAT
    120kg 5x2

    GOOD MORNING
    20kg x10
    40kg x10
    50kg 2x10

    Never really done these.
    "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)
    Reply With Quote

  8. #2018
    Underachiever of BB.com markyg's Avatar
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    NOTES FROM TODAY
    Wee deload.

    STRICT LOG
    Up to 90kg x3

    PUSH PRESS
    Up to 90kg x5

    BB POWER JERK
    60kg 5x2

    PULL UPS
    x50

    REAR DELTS
    3x15
    "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)
    Reply With Quote

  9. #2019
    Underachiever of BB.com markyg's Avatar
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    markyg is offline
    notes from today
    Small PR. Hurray.

    standing broad jump
    x5

    squats
    195kg x2 REP PR

    front squats
    100kg 2x8
    110kg x6

    axle deadlift
    120kg x15 RPE 7
    130kg x13 RPE 7

    PULL UPS
    7,5,5,4,5,5,5,4
    "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)
    Reply With Quote

  10. #2020
    Underachiever of BB.com markyg's Avatar
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    notes from today
    A day of PRs. My shoulders are now on fire.

    Woke up at 3am and couldn`t get back to sleep so amazed this went so well. I`ll hit pendlays fresh tomorrow.

    13" log clean and press
    clean/strict pressx2 *drop*
    clean/jerk

    4 rounds of the above
    90kg/92.5kg/95kg (only 1 rep on the strict press)/95kg PR

    13" log power jerk
    75kg 4x3

    circus db
    40kg x10 REP PR

    meadows row
    35kg 4x10

    60kg farmers
    3 x 60m
    "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)
    Reply With Quote

  11. #2021
    Underachiever of BB.com markyg's Avatar
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    markyg is offline
    notes from today

    PENDLAY ROW
    140kg 2x8
    160kg x2
    180kg x2 PR Sloppy as hell but meh
    "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)
    Reply With Quote

  12. #2022
    Underachiever of BB.com markyg's Avatar
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    NOTES FROM TODAY
    Did bench at lunchtime on my way back from site.

    VERTICAL JUMP
    x5

    DEADLIFT
    220kg x1
    230kg 2x1
    240kg x1 RPE 8. Think my line was a bit off as the 230kg felt much easier.

    FLAT BENCH PRESS
    110kg 2x8
    110kg 2x6

    Shoulders and pecs really tight from Tuesday.

    RDL
    130kg 3x10

    HAMMER CHINS
    4x5

    DEFICIT PUSHUPS
    3 sets
    "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)
    Reply With Quote

  13. #2023
    Underachiever of BB.com markyg's Avatar
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    markyg is offline
    NOTES FROM TODAY
    Work done.

    Squats felt quite heavy. Couldn't seem to get into position.

    Stones improving

    PIN FRONT SQUAT
    EMOM
    115kg 6x2

    AXLE FTOH
    70kg / 75kg / 75kg / 75kg
    Clean, Press x4
    Clean, Jerk
    x2

    4 rounds of the above

    The extra volume on this is a killer. No way I would have finished it with 80kg.

    SUITCASE CARRY
    None

    60kg ATLAS STONE CARRY
    None

    105kg ATLAS STONE
    x4
    x4 all one motioned
    x4 all one motioned
    Needed tacky 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)
    Reply With Quote

  14. #2024
    Underachiever of BB.com markyg's Avatar
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    markyg is offline
    notes from today
    Grinding away. Got my booster jab on Saturday so felt like a bag of dicks since so just got through this.

    standing broad jump
    x5

    squats
    190kg 3x1

    Much happier with my line here but felt it was slower than I would have liked.

    front squats
    100kg x8
    110kg 2x8 REP PR

    axle deadlift
    140kg 2x13 RPE 8

    PULL UPS
    8x5
    "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)
    Reply With Quote

  15. #2025
    Underachiever of BB.com markyg's Avatar
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    NOTES FROM TODAY
    I definitely think I`ve picked up a mild bug or something. Didn`t train Tuesday due to a stinking headache and I`ve been pretty fatigued all week. Meh. Anyhoo, my chest tightness is still there (upper left pec area). Felt it on the bench even with the bar so canned it after 1 set. Will get the massage gun on it.

    VERTICAL JUMP
    x5

    DEADLIFT
    240kg x1
    245kg x1

    FLAT BENCH PRESS
    110kg x8


    RDL
    130kg x10
    135kg 2x10

    PRONATED PULL UPS
    4x6
    "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)
    Reply With Quote

  16. #2026
    Registered User EthanHun's Avatar
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    STRONG MAN- Nice going mark your squats are stronggg!
    ~ ALABAMA CRIMSON TIDE ~

    Journey to 405+ bench and beyond! - https://forum.bodybuilding.com/showthread.php?t=176215051
    https://www.youtube.com/watch?v=KAmJ5mQ0uD8&t=1s

    ^^ Completed 1/5/22
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  17. #2027
    Underachiever of BB.com markyg's Avatar
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    Originally Posted by EthanHun View Post
    STRONG MAN- Nice going mark your squats are stronggg!
    Hey thanks man. Creeping slowly up!
    "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)
    Reply With Quote

  18. #2028
    Underachiever of BB.com markyg's Avatar
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    notes from today
    So this was a bit of hybrid of two workouts. I tweaked my back on Thursday so couldn`t do much on Friday so tried to work around it today. More press PRs which is great.

    13" log clean and press
    clean/strict press *drop*
    clean/push press x2

    90kg/92.5kg/95kg/97.5kg PR

    Strict press feeling good so went for an got 100kg x1. PR

    13" log power jerk
    80kg 4x3 PR

    circus db
    Tried this but the clean was annoying my back so canned it and did some seated single arm DB

    ADDUCTOR MACHINE
    3x20

    SEATED 1 ARM ROW
    3x12

    LEG PRESS
    4x20

    DEAD HANG
    Just did this without weight to see what it felt like. Didn`t time it.
    Last edited by markyg; 12-18-2021 at 07:38 AM.
    "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)
    Reply With Quote

  19. #2029
    Underachiever of BB.com markyg's Avatar
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    Location: Fife, Dunfermline, United Kingdom (Great Britain)
    Age: 43
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    markyg is offline
    notes from today
    Work done.

    standing broad jump
    x5

    squats
    200kg x1
    140kg 3x3 beltless for fun

    axle deadlift
    140kg x10
    140kg x14

    PULL UPS
    6 6 5 5 5 5 4 4 = 40 reps
    "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)
    Reply With Quote

  20. #2030
    Underachiever of BB.com markyg's Avatar
    Join Date: Nov 2006
    Location: Fife, Dunfermline, United Kingdom (Great Britain)
    Age: 43
    Posts: 3,537
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    markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500)
    markyg is offline
    notes from today
    Another small strict log press PR. Hurray

    13" log clean and press
    clean/strict press *drop*
    clean/push press x2

    95kg/97.5kg/100kg/102.5kg PR

    13" log power jerk
    80kg 4x3

    circus db
    40kg x10 each arm

    MEADOWS ROW
    37.5kg
    3x10


    DEAD HANG
    +20kg circa 40 seconds.
    "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)
    Reply With Quote

  21. #2031
    Underachiever of BB.com markyg's Avatar
    Join Date: Nov 2006
    Location: Fife, Dunfermline, United Kingdom (Great Britain)
    Age: 43
    Posts: 3,537
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    markyg is offline
    notes from today

    PENDLAY ROW

    150kg x4
    160kg x4
    180kg x1
    180kg x1
    "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)
    Reply With Quote

  22. #2032
    Underachiever of BB.com markyg's Avatar
    Join Date: Nov 2006
    Location: Fife, Dunfermline, United Kingdom (Great Britain)
    Age: 43
    Posts: 3,537
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    markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500)
    markyg is offline
    NOTES FROM TODAY
    Tweaked my lower back again. Joy.

    VERTICAL JUMP
    x5

    DEADLIFT
    Worked up to 240kg x1

    This was very comfortable weight wise aside from the tweak in my back. 255kg was there today but think it was too much of a stretch.

    FLAT BENCH PRESS
    115kg x6 RPE 7

    105kg x14 REP PR
    105kg x10
    105kg x7


    SEATED OH PRESS

    Haven`t done these in years

    60kg x10
    70kg x5
    80kg x5
    90kg x5 PR

    PRONATED PULL UPS
    7,6,6


    DEFICIT PUSHUPS
    3x AMRAP

    Hip adductor and abductor machine.

    Paused leg extension
    Last edited by markyg; 12-24-2021 at 07:41 AM.
    "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)
    Reply With Quote

  23. #2033
    Underachiever of BB.com markyg's Avatar
    Join Date: Nov 2006
    Location: Fife, Dunfermline, United Kingdom (Great Britain)
    Age: 43
    Posts: 3,537
    Rep Power: 2989
    markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500)
    markyg is offline
    Christmas day training. Just some BB stuff. 3/4 sets of each exercise. 8-20 reps.

    Pec dec
    Rear delts
    Facepulls
    Tricep pushdowns
    Skull crushers
    Lying hamstring curl
    Battle ropes
    Biceps
    Close grip lat pulldown
    Calves
    "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)
    Reply With Quote

  24. #2034
    Underachiever of BB.com markyg's Avatar
    Join Date: Nov 2006
    Location: Fife, Dunfermline, United Kingdom (Great Britain)
    Age: 43
    Posts: 3,537
    Rep Power: 2989
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    markyg is offline
    NOTES FROM TODAY
    Some work done.

    SQUAT
    Up to 190kg

    PAUSED SQUAT
    100kg 3x10

    SINGLE ARM DB PUSH PRESS
    50kg x1 each arm
    Tried the 60kg but not there today

    Some seated rows, DB press, 15 minutes on x trainer and plank.
    "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)
    Reply With Quote

  25. #2035
    Underachiever of BB.com markyg's Avatar
    Join Date: Nov 2006
    Location: Fife, Dunfermline, United Kingdom (Great Britain)
    Age: 43
    Posts: 3,537
    Rep Power: 2989
    markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500)
    markyg is offline
    NOTES FROM TODAY
    Some work done.

    STRICT LOG
    90kg 3x3

    INCLINE BENCH
    100kg 3x5

    Some triceps and back rehab stuff. 15 minutes on x-trainer.
    "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)
    Reply With Quote

  26. #2036
    Underachiever of BB.com markyg's Avatar
    Join Date: Nov 2006
    Location: Fife, Dunfermline, United Kingdom (Great Britain)
    Age: 43
    Posts: 3,537
    Rep Power: 2989
    markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500)
    markyg is offline
    NOTES FROM TODAY
    Lower back still very tight.

    DEADLIFT
    Up to 220kg

    PENDLAY ROW
    Up to 100kg x5

    Rear delts, seated row, pec dec, biceps, 15 minutes on x-trainer
    "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)
    Reply With Quote

  27. #2037
    Underachiever of BB.com markyg's Avatar
    Join Date: Nov 2006
    Location: Fife, Dunfermline, United Kingdom (Great Britain)
    Age: 43
    Posts: 3,537
    Rep Power: 2989
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    markyg is offline
    NOTES FROM TODAY
    Back to it I suppose.

    SQUAT
    Up to 180kg x2 2RIR

    135kg 3x5

    BENCH
    105kg x6 3RIR

    95kg x5, x7, x5, x7

    LEG CURLS
    Some


    PULL UPS
    5x6

    BUTTERFLY SITUPS
    5x8
    "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)
    Reply With Quote

  28. #2038
    Underachiever of BB.com markyg's Avatar
    Join Date: Nov 2006
    Location: Fife, Dunfermline, United Kingdom (Great Britain)
    Age: 43
    Posts: 3,537
    Rep Power: 2989
    markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500)
    markyg is offline
    notes from today
    Still got a tight lower back and seem to be having some sort of issue with my left arm at the moment.

    13" log clean and press
    clean/strict press x2 / push press x1

    80kg/90kg/90kg/90kg

    barbell jerk
    60kg 4x3

    strict press
    70kg x5
    75kg x5
    77.7kg x5

    PENDLAY ROW
    100kg 4x4 very strict.


    REAR DELTS
    3x15
    "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)
    Reply With Quote

  29. #2039
    Underachiever of BB.com markyg's Avatar
    Join Date: Nov 2006
    Location: Fife, Dunfermline, United Kingdom (Great Britain)
    Age: 43
    Posts: 3,537
    Rep Power: 2989
    markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500)
    markyg is offline
    notes from today
    Against my better judgement I trained today and probably regressed my back injury. Going to leave off until Monday and give it a few days.

    DEADLIFT
    Up to 180kg x5

    Weight felt really light but back did not like it.


    FLAT BENCH
    Worked up to 80kg but felt my arm tweak so sacked it off.
    "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)
    Reply With Quote

  30. #2040
    Underachiever of BB.com markyg's Avatar
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    Location: Fife, Dunfermline, United Kingdom (Great Britain)
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    markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500)
    markyg is offline
    notes from today
    Back to something approaching being in the gym. Back is improving daily.

    PLANKS
    Left side plank
    Plank
    Right side plank
    Repeat x 3 for 4.5mins total

    Tougher than I thought it would be!

    TEMPO SQUAT
    4-5 second negative, 1-2 second pause, 1-2 second concentric. 10 sets of 3 reps @60kg

    ROUND BACK DEADLIFTS
    30kg 4x12

    SINGLE ARM DB PRESS
    15kg 4x12
    "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)
    Reply With Quote

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