Markyg`s log

**markyg** · 08-11-2022, 10:36 AM

notes from today
Slowly slowly catchy monkey

DEADLIFT
200kg x4
200kg 3x3

18" DEADLIFT
220kg 4x5

Last set was a bit sloppy

PULL UPS
3 reps 10 Min EMOM

No real difference in fatigue from first to last set really

DEADBUG PULLOVER
2x12 each side

**markyg** · 08-12-2022, 10:39 AM

notes from today
Nothing fancy. Honest work. Been a while since I did stones. Never look forward to them but always enjoy them.

Eased back a little on the chest stuff due to the pec but everything felt ok.

BENCH
120kg x4
120kg 3x4

CGBP
85kg 4x10 paused

Some biceps

STONES
125kg 6x1

**markyg** · 08-15-2022, 11:14 PM

notes from today
Not a bad session. Everything moved ok. No yoke today as it was pissing down outside.

SQUAT
160kg x1
120kg 3x4

PAUSED SQUAT
90kg 3x6

LEG RAISES
2x AMRAP x1min

**markyg** · 08-16-2022, 10:29 AM

notes from today
Bit more work done today. Lockout on log felt pretty good.

LOG CLEAN AND PRESS
100kg x2 missed the 3rd rep
100kg 3x2

INCLINE LOG
Wee bit better in the big rack. Lowered the pins slightly.
70kg x10
85kg x10, x10, x9

BAND PUSHDOWNS
4x20

**markyg** · 08-18-2022, 10:09 AM

notes from today
Lower back was stiff going into this so was never going to end well.

DEADLIFT
210kg x3
210kg 3x2

18" DEADLIFT
Nope. Lower back was fried after the deadlifts.

PULL UPS
4 reps 10 Min EMOM

Last 3 sets were a bit more of a challenge this week

DEADBUG PULLOVER
2x13 each side

**markyg** · 08-19-2022, 10:53 AM

notes from today
Didn`t quite hit everything but the weather hates me

YOKE
280kg x10 - 1 drop
280kg x10 - no drops

220kg x30m turn at 15m

280kg felt like death and not good death. Bad death.

STONES
125kg x3 in 1 minute
105kg x3

Not a great session but lower back still stiff.

**markyg** · 08-22-2022, 10:31 AM

notes from today
Fairly solid session

YOKE
It was still pissing down outside so instead of skipping yoke I did standing walks. I don`t know whether this is easier or harder but I definitely felt it in my quads which I haven`t done before. Tried to approximate the distance to me around 15m. Don`t think I`m too far off with 20 steps for 15m.

280kg x1
280kg x1

220kg x2

SQUAT
140kg x1
105kg 3x4

Had to drop this down a bit today

PAUSED SQUAT
80kg 3x6

**markyg** · 08-23-2022, 09:57 AM

notes from today
Well that was crap

LOG CLEAN AND PRESS
105kg x0 x0 x0

Sacked it off

**markyg** · 08-25-2022, 10:24 AM

notes from today
Not the weights I want to be lifting at this point but hey ho at least I`m lifting.

DEADLIFT
220kg x2
220kg 2x1

18" DEADLIFT
170kg 3x3

Didn`t realise I was supposed to be doing these beltless until now.

PULL UPS
5 reps 8 Min EMOM

Lot tougher this week. RIR was probably 0 on the last 2 sets

DEADBUG PULLOVER
2x14 each side

**markyg** · 08-26-2022, 11:26 AM

notes from today

SEATED GOOD MORNING
Never done these before
40kg 2x10

CGBP
90kg 4x10 paused

Some biceps

Band pull aparts

Shrugs

**markyg** · 08-29-2022, 10:15 AM

notes from today

SQUAT
160kg x1
120kg 3x4

PAUSED SQUAT
90kg 3x8

**markyg** · 08-30-2022, 10:25 AM

notes from today

LOG CLEAN AND PRESS
105kg x1

SINGLE CLEAN
90kg x5
90kg 2x3

INCLINE LOG
70kg x10
90kg 2x8
90kg x6

BAND PUSHDOWNS
4x20

**markyg** · 09-01-2022, 10:31 AM

notes from today

PENDLAY ROW
100kg 4x10

PAUSED SNATCH GRIP ROW
60kg 3x10

PULL UPS
6 reps 6 Min EMOM

6,6,5,5,4,4

FACEPULLS
3x20

DEADBUG PULLOVER
2x14 each side

**markyg** · 09-02-2022, 10:12 AM

notes from today

TEMPO BENCH
80kg 4x10

CGBP
60kg 3x10

PEC FLY
3x20

SHRUGS
3x15

BAND PULL APARTS
1x50

**markyg** · 09-05-2022, 10:14 AM

notes from today

SQUAT
160kg x1
100kg 4x10

PAUSED SQUAT
100kg x10

RDL
60kg 3x12

Abz

**markyg** · 09-06-2022, 10:36 AM

notes from today

SEATED OH PRESS
60kG 4X10

Slowish negatives

INC BB PRESS
70kg x10, x10, x8, x8

FRONT RAISES
3x10

SIDE RAISES
3x10

TRICEP PUSHDOWNS
3x20

**markyg** · 09-12-2022, 10:11 AM

notes from today
Back to it. New programme. Going to give the strongman a swerve for a few months.

Enjoyed that.

BENCH PRESS
107.5kg 3x5

INC BB PRESS
80kg x10
85kg x10

DIPS
BW 2x15

Turns out I can still do these. Hurray.

MEADOWS ROW
50kg 2x8
40kg x20

BARBELL CURLS
4x12

**markyg** · 09-13-2022, 10:10 AM

notes from today
Good session. Nice and quick.

SQUAT
120kg 3x5

GOOD MORNING
40kg x10
50kg x10

ALT REVERSE LUNGE
15kg 2x12

SUITCASE CARRY
50kg 30 secs left/30 sec right/30 sec rest
x4

**markyg** · 09-16-2022, 10:32 AM

notes from today
More work done. Good to be deadlifting again.

DEADLIFT
170kg 3x5

PAUSED SQUAT
112.5kg 2x3

BANDED RDLs
60kg x12
80kg x12
90kg x12

Different

WALL DEADBUGS
2x10 each side

**markyg** · 09-17-2022, 10:27 AM

notes from today
More work done.

INC BENCH
100kg x5
100kg 5x3

CGBP
80kg x10
90kg x10

PENDLAY ROW
100kg 5x5

Triceps and hamstring curls

**markyg** · 09-19-2022, 08:08 AM

notes from today
Good session. Everything moved well.

BENCH PRESS
90kg 8x3 EMOM
Flying.

INC BB PRESS
85kg x12
85kg x12

DIPS
BW x18
BW x15
BW x15

MEADOWS ROW
50kg 3x10
40kg x15

BARBELL CURLS
4x12

**markyg** · 09-20-2022, 10:25 AM

notes from today
Good session. Bit of a sweat on

SQUAT
105kg 8x3 EMOM

Nice and quick

GOOD MORNING
40kg x10
50kg x10
60kg x10

ALT REVERSE LUNGE
22.5kg 3x12

SUITCASE CARRY
50kg 40 secs left/40 sec right/40 sec rest
x4

**markyg** · 09-22-2022, 10:22 AM

notes from today
More work done. Everything moved well.

INC BENCH
80kg 8x3 EMOM

RIR 3

CGBP
90kg 3x10

RIR 1

PENDLAY ROW
120kg 2x5

PULL UPS
5x5 EMOM

Triceps

**markyg** · 09-23-2022, 10:14 AM

notes from today
More work done.

PAUSED SQUAT
112.5kg 3x3

RIR 3/4

Nice and smooth

BANDED RDLs
90kg x10
100kg 2x10

Different

WALL DEADBUGS
3x10 each side

**markyg** · 09-24-2022, 08:26 AM

notes from today
More work done.

DEADLIFTS
220kg x1

130kg 8x3 EMOM
RIR 3/4

Nice and smooth

HAMMY CURLS
4 sets

**markyg** · 09-26-2022, 10:30 AM

notes from today
Good session. Everything moved well.

BENCH PRESS
120kg x5
120kg 3x3

INC BB PRESS
90kg x12
90kg x9

DIPS
BW +10kg 3x10

MEADOWS ROW
55kg 3x10
45kg x13

BARBELL CURLS
4x12

**markyg** · 09-27-2022, 10:24 AM

notes from today
Good session. Bit of a sweat on

SQUAT
130kg x5
130kg 3x3

GOOD MORNING
55kg x10
65kg x10

ALT REVERSE LUNGE
30kg 3x12

Used a barbell this time

SUITCASE CARRY
28kg 50 secs left/50 sec right/50 sec rest
x4

Swapped to a DB this week but no drop and turns just constant

**markyg** · 09-30-2022, 10:32 AM

notes from today
Good session

DEADLIFT
190kg x5

PAUSED SQUAT
112.5kg 4x3

BANDED RDLs
110kg 3x10

WALL DEADBUGS
3x10 each side

**markyg** · 10-01-2022, 06:53 AM

notes from today
More work done. Everything moved well.

INC BENCH
110kg x5 REP PR
119kg 3x3

CGBP
95kg 3x8

RIR 1

PENDLAY ROW
120kg 3x5

PULL UPS
5x4 EMOM

Triceps

**markyg** · 10-03-2022, 10:26 AM

notes from today
Good session. Everything moved well.

BENCH PRESS
120kg 3x4
RIR1-2

INC BB PRESS
95kg x8
95kg x6

DIPS
BW +15kg 3x10

MEADOWS ROW
55kg 3x10
45kg x13

BARBELL CURLS
4x12

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