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Thread: Markyg`s log

  1. #1951
    Underachiever of BB.com markyg's Avatar
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    markyg is offline
    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
    "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

  2. #1952
    Underachiever of BB.com markyg's Avatar
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    markyg is offline
    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
    "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

  3. #1953
    Underachiever of BB.com markyg's Avatar
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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
    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
    "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

  4. #1954
    Underachiever of BB.com markyg's Avatar
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    markyg is offline
    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
    "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

  5. #1955
    Underachiever of BB.com markyg's Avatar
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    markyg is offline
    4x250m runs. No sandbag. Easy.

    Some arms.
    "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. #1956
    Underachiever of BB.com markyg's Avatar
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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
    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
    "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. #1957
    Underachiever of BB.com markyg's Avatar
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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
    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
    "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. #1958
    Underachiever of BB.com markyg's Avatar
    Join Date: Nov 2006
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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 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
    "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. #1959
    Underachiever of BB.com markyg's Avatar
    Join Date: Nov 2006
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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
    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.
    "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. #1960
    Underachiever of BB.com markyg's Avatar
    Join Date: Nov 2006
    Location: Fife, Dunfermline, United Kingdom (Great Britain)
    Age: 43
    Posts: 3,481
    Rep Power: 2970
    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 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
    "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. #1961
    Underachiever of BB.com markyg's Avatar
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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
    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
    "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. #1962
    Underachiever of BB.com markyg's Avatar
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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 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
    "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. #1963
    Underachiever of BB.com markyg's Avatar
    Join Date: Nov 2006
    Location: Fife, Dunfermline, United Kingdom (Great Britain)
    Age: 43
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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
    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.
    "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. #1964
    Underachiever of BB.com markyg's Avatar
    Join Date: Nov 2006
    Location: Fife, Dunfermline, United Kingdom (Great Britain)
    Age: 43
    Posts: 3,481
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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
    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
    "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. #1965
    Underachiever of BB.com markyg's Avatar
    Join Date: Nov 2006
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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 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
    "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. #1966
    Underachiever of BB.com markyg's Avatar
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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
    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.
    "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

  17. #1967
    Underachiever of BB.com markyg's Avatar
    Join Date: Nov 2006
    Location: Fife, Dunfermline, United Kingdom (Great Britain)
    Age: 43
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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 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.
    "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. #1968
    Underachiever of BB.com markyg's Avatar
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    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.
    "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. #1969
    Registered User PhDPepper1111's Avatar
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    Loving the great work - on spread.
    It's never too late!

    5'6", 201
    Age: 50

    Results:
    6/20/21 Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 PNW drug tested championships 468/308/501 @ 202lb
    10/10/2020 FS meet: 407/303/474 @ 212lb

    Gym PRs:
    485/315/525
    Reply With Quote

  20. #1970
    Underachiever of BB.com markyg's Avatar
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    Originally Posted by PhDPepper1111 View Post
    Loving the great work - on spread.
    Thanks man. Chipping away.
    "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. #1971
    Underachiever of BB.com markyg's Avatar
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    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
    "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. #1972
    Underachiever of BB.com markyg's Avatar
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    markyg is offline
    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
    "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. #1973
    Registered User PhDPepper1111's Avatar
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    PhDPepper1111 is offline
    Originally Posted by markyg View Post
    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.
    It's never too late!

    5'6", 201
    Age: 50

    Results:
    6/20/21 Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 PNW drug tested championships 468/308/501 @ 202lb
    10/10/2020 FS meet: 407/303/474 @ 212lb

    Gym PRs:
    485/315/525
    Reply With Quote

  24. #1974
    Underachiever of BB.com markyg's Avatar
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    markyg is offline
    Originally Posted by PhDPepper1111 View Post
    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.
    "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. #1975
    Underachiever of BB.com markyg's Avatar
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    markyg is offline
    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
    "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. #1976
    Underachiever of BB.com markyg's Avatar
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    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.
    "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. #1977
    Underachiever of BB.com markyg's Avatar
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    markyg is offline
    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
    "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. #1978
    Underachiever of BB.com markyg's Avatar
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    markyg is offline
    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.
    "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. #1979
    Underachiever of BB.com markyg's Avatar
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    markyg is offline
    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
    "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. #1980
    Underachiever of BB.com markyg's Avatar
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    markyg is offline
    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
    "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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