Markyg`s log

**markyg** · 01-30-2021, 07:04 AM

NOTES FROM TODAY
Good Saturday.

10 minutes AM rower
5k walk

DOH AXLE DEADLIFTS
110kg 5x5 (2 sec pause on last rep of every set)

ROLLING THUNDER
45kg x15 RH
45kg x15 LH
45kg x13 RH
45kg x9 LH

**markyg** · 02-01-2021, 11:16 AM

NOTES FROM TODAY
Ooft this volume stuff is hard.

DUMBBELL CLEAN AND PRESS
17kg x5
23kg x5
30kg x5
32.5kg x5
32.5kg x5

BELTLESS DEFICIT DEADLIFT (PAUSE AT KNEE)
80kg x6
100kg x6
120kg x6
130kg x6
140kg x6

RDL (PAUSE AT KNEE)
80kg x8
100kg x8
120kg x8

STANDING BB PRESS (3 SECOND NEGATIVE)
52.5kg x7
62.5kg x7
72.5kg x5

SNATCH GRIP BARBELL ROW
40kg x10
52.5kg x10
62.5kg x10

**markyg** · 02-02-2021, 11:21 AM

NOTES FROM TODAY
Work done.

LOG CLEAN
70kg x5
75kg x5
80kg x5
85kg x5
90kg x5

BELTLESS SQUAT
90kg x10
100kg x10
110kg x10
120kg x10

BULGARIAN SPLIT SQUATS
BW 2x15
5kg x15

PENDLAY ROWS
100kg 3x10

**markyg** · 02-03-2021, 10:25 AM

NOTES FROM TODAY
Mixed bag today. Thought RT would be higher but hey ho

PLATE PINCH
2x15kg plates
3 reps right
2 reps left, 1 rep with band support

ROLLING THUNDER
Left hand 55kg x1
Right hand 55kg x1

DB ROWS
No straps
50kg x23 each hand

**markyg** · 02-04-2021, 10:54 AM

NOTES FROM TODAY
Trying to learn how to use straps

10mins rower in the AM

PUSH PRESS
60kg x5
70kg x5
80kg x5
90kg x5
97.5kg x5 REP PR

BELTLESS DEADLIFT
140kg x4
160kg x4
170kg x4
180kg x4
190kg x4
200kg x4

FLAT DB BENCH
28kg x10
35kg x10
42kg x10

INC DB ROW
Pause at top
28kg 3x12

**markyg** · 02-05-2021, 10:59 AM

NOTES FROM TODAY
Bit more this week

SPEED DEADLIFTS
170kg 9x2

PAUSED FRONT SQUAT
60kg x5
70kg x5
80kg x5
90kg x5
100kg x5

INCDB BENCH
28kg x10
38kg x10
38kg x10

HAMMER CHINS
x5
x5
x5

HIP THRUSTS
60kg 50 reps

**markyg** · 02-06-2021, 06:33 AM

NOTES FROM TODAY
Good Saturday.

DOH AXLE DEADLIFTS
105kg 2x5
115kg 3x5

ROLLING THUNDER
47.5kg x15 RH
47.5kg x12 LH
47.5kg x10 RH
47.5kg x3 LH

Some arms

**markyg** · 02-08-2021, 11:20 AM

NOTES FROM TODAY
Some new stuff.

BARBELL HANG CLEAN
60kg x5
70kg x5
80kg x5

BELTLESS DEFICIT DEADLIFT
140kg x6
150kg x6
160kg x6

SNATCH GRIP RDL
60kg x6
70kg x6
80kg x6

STANDING BB PRESS (2 SECOND NEGATIVE)
50kg x7
60kg x7
70kg x5

SNATCH GRIP PAUSED BARBELL ROW
60kg 3x10

**markyg** · 02-09-2021, 10:39 AM

NOTES FROM TODAY
Work done.

10 minutes row AM

LOG CLEAN
70kg 3x5

BELTLESS SQUAT - 2 sec negative
90kg x8
110kg x8

BULGARIAN SPLIT SQUATS
BW 3x15

PENDLAY ROWS
100kg 3x10

**markyg** · 02-10-2021, 10:32 AM

NOTES FROM TODAY
Hey ho

4" BLOCK PINCH
7 reps right hand
5 reps left hand

ROLLING THUNDER
Left hand 57.5kg x1
Right hand 57.5kg x1

**markyg** · 02-11-2021, 10:57 AM

NOTES FROM TODAY

PUSH PRESS
70kg x5
80kg x5
90kg x5

BELTLESS DEADLIFT
140kg x3
160kg x3
170kg x3
180kg x3

FLAT DB BENCH
28kg x11
38kg x11
44kg x11

INC DB ROW
Pause at top
28kg 3x12

**markyg** · 02-12-2021, 11:01 AM

[QUOTE=markyg;1630628363]NOTES FROM TODAY
Bit more this week

SPEED DEADLIFTS
170kg 4x3

PAUSED FRONT SQUAT
65kg x6
75kg x6
85kg x6

INCDB BENCH
28kg x10
38kg x10
38kg x10

HAMMER CHINS
x5
x5
x5

HIP THRUSTS
65kg 50 reps

**markyg** · 02-13-2021, 05:00 AM

NOTES FROM TODAY
Good Saturday.

DOH AXLE DEADLIFTS
120kg 5x5

Last rep was T&G

DB ROW
55kg x21 each hand

Some arms

**markyg** · 02-15-2021, 10:55 AM

NOTES FROM TODAY
Some new stuff.

BARBELL HANG CLEAN
45kg x5
55kg x5
65kg x5
75kg x5
85kg x5

Tough today

BELTLESS DEFICIT DEADLIFT
135kg x6
145kg x6
155kg x6
165kg x6

SNATCH GRIP RDL
65kg x8
75kg x8
85kg x8

STANDING BB PRESS (2 SECOND NEGATIVE)
52.5kg x6
62.5kg x6
72.5kg x6

SNATCH GRIP PAUSED BARBELL ROW
65kg 3x10

**markyg** · 02-17-2021, 01:37 AM

NOTES FROM TODAY
Work done.

LOG CLEAN
70kg x5
75kg x5
77.5kg x5
80kg x5
82.5kg x5

BELTLESS SQUAT - 2 sec negative
95kg x8
105kg x8
115kg x8

BULGARIAN SPLIT SQUATS
BW 2x15
+5kg DB x15

PENDLAY ROWS
120kg 3x8

**markyg** · 02-17-2021, 11:15 AM

NOTES FROM TODAY
Right hand was on fire today

4" 20kg BLOCK PINCH
15 reps right hand
4 reps left hand

2x10KG PLATE PINCH
Left hand x23
Right hand x30

**markyg** · 02-18-2021, 11:40 AM

NOTES FROM TODAY

PUSH PRESS
55kg x5
65kg x5
75kg x5
85kg x5
95kg x5

BELTLESS DEADLIFT
170kg x3
180kg x3
190kg x3
200kg x3

FLAT DB BENCH
28kg x11
38kg x11
46kg x11

INC DB ROW
Pause at top
28kg 3x12

**markyg** · 02-19-2021, 10:59 AM

NOTES FROM TODAY
Phew that volume creeps up on you

SPEED DEADLIFTS
170kg 5x3

PAUSED FRONT SQUAT
65kg x6
75kg x6
85kg x6
90kg x6

INCDB BENCH
28kg x10
38kg x10
38kg x10

HAMMER CHINS
x5
x5
x5

HIP THRUSTS
65kg 50 reps

**markyg** · 02-20-2021, 05:03 AM

NOTES FROM TODAY
Good Saturday.

DOH AXLE DEADLIFTS
125kg 5x3

DB ROW
58kg x16 each hand
44kg x23 each hand

Some arms

**markyg** · 02-22-2021, 11:15 AM

NOTES FROM TODAY
Not bad

BARBELL HANG CLEAN
45kg x5
55kg x5
65kg x5
75kg x5
85kg x5

Tough today

BELTLESS DEFICIT DEADLIFT
130kg x6
140kg x6
150kg x6
160kg x6
170kg x6

SNATCH GRIP RDL
70kg x8
80kg x8
90kg x8

STANDING BB PRESS (2 SECOND NEGATIVE)
55kg x6
65kg x6
75kg x6

SNATCH GRIP PAUSED BARBELL ROW
70kg 3x10

**markyg** · 02-23-2021, 11:04 AM

NOTES FROM TODAY
Work done.

LOG CLEAN
70kg x5
75kg x5
80kg x5
85kg x5
92.5kg x5

BELTLESS SQUAT - 2 sec negative
90kg x8
100kg x8
110kg x8
120kg x8

BULGARIAN SPLIT SQUATS
BW x15
+10kg DB 2x12

PENDLAY ROWS
120kg 3x8

**markyg** · 02-24-2021, 10:12 AM

NOTES FROM TODAY
Right hand was on fire today

4" 20kg BLOCK PINCH
25 reps right hand
5 reps left hand

ROLLING THUNDER
50kg x10, 8 Right Hand
50kg x11, 6 Left Hand

**markyg** · 02-25-2021, 11:25 AM

NOTES FROM TODAY

PUSH PRESS
60kg x5
70kg x5
80kg x5
90kg x5
100kg x4

BELTLESS DEADLIFT
170kg x3
180kg x3
200kg x3
210kg x3

FLAT DB BENCH
28kg x11
38kg x11
46kg x11

INC DB ROW
Pause at top
28kg 3x12

**markyg** · 02-26-2021, 10:48 AM

NOTES FROM TODAY
Great session

SPEED DEADLIFTS
170kg 6x3

PAUSED FRONT SQUAT
60kg x6
70kg x6
80kg x6
90kg x6
95kg x6

INCDB BENCH
28kg x10
38kg x10
40kg x10

HAMMER CHINS
x5
x5
x5

HIP THRUSTS
70kg 50 reps

**markyg** · 02-27-2021, 05:10 AM

NOTES FROM TODAY
Good Saturday.

DOH AXLE DEADLIFTS
130kg 2x3, x2, x2, x1

DB ROW
58kg x19 each hand
44kg x26 each hand

TWO HANDED PLATE PINCH
50kg 3X8

Some arms

**markyg** · 03-01-2021, 10:18 AM

NOTES FROM TODAY
Lower back really stiff after walk so canned the deficits

10 min row AM
5mile walk

BARBELL HANG CLEAN
45kg x5
55kg x5
65kg x5
75kg x5
85kg x5

Tough today

BELTLESS DEFICIT DEADLIFT
135kg x6

SNATCH GRIP RDL
80kg x8
90kg x8
100kg x8

STANDING BB PRESS (2 SECOND NEGATIVE)
57.5kg x6
67.5kg x6
77.5kg x6

SNATCH GRIP PAUSED BARBELL ROW
60kg 3x10

**markyg** · 03-02-2021, 09:58 AM

NOTES FROM TODAY
Back still tweaked so I`m not pushing it like I always do. Will restart this week next week,

LOG CLEAN
70kg x5
80kg x5
90kg x5
100kg x5

**markyg** · 03-04-2021, 10:21 AM

NOTES FROM TODAY
Hey ho

4" BLOCK PINCH HOLD
24.97 right hand
10.51 left hand
19.88 right hand
3.95 left hand

ROLLING THUNDER HOLD
55kg
3.25 right hand
3.00 left hand

3.22 right hand
2.54 left hand

ROLLING THUNDER
40kg x29 reps right hand
40kg x32 reps left hand

**markyg** · 03-06-2021, 04:44 AM

NOTES FROM TODAY
Good Saturday.

TWO HANDED PLATE PINCH
55kg x6, x4, x3

DOH AXLE PENDLAY ROWS
100kg 3x8

DOH BARBELL SHRUGS
140kg x20, x16, x12

Some arms

**markyg** · 03-08-2021, 11:21 AM

NOTES FROM TODAY
Not bad. Right hip really tight.

BARBELL HANG CLEAN
45kg x5
55kg x5
65kg x5
75kg x5
85kg x5

Tough today

BELTLESS DEFICIT DEADLIFT
135kg x6
145kg x6
155kg x6
165kg x6
175kg x6

SNATCH GRIP RDL
80kg x8
90kg x8
100kg x8

STANDING BB PRESS (2 SECOND NEGATIVE)
60kg x6
70kg x6
80kg x4

SNATCH GRIP PAUSED BARBELL ROW
60kg 3x10

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