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Thread: Markyg`s log

  1. #2341
    Underachiever of BB.com markyg's Avatar
    Join Date: Nov 2006
    Location: Fife, Dunfermline, United Kingdom (Great Britain)
    Age: 45
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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
    Hybrid workout to take account of travelling. Just tried to hit the highlights.

    SEATED VERTICAL JUMP
    3x10

    DEADLIFT
    210kg x3
    180kg 3x3

    BENCH
    125kg x3 RPE probably 9
    100kg 3x3

    INC BB
    Couldn`t get near a bench
    100kg 3x3

    LAT PULL DOWN
    3x7

    TRICEPS
    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. #2342
    Underachiever of BB.com markyg's Avatar
    Join Date: Nov 2006
    Location: Fife, Dunfermline, United Kingdom (Great Britain)
    Age: 45
    Posts: 3,874
    Rep Power: 3145
    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
    Choked with the cold today so did the absolute bare minimum and left.

    squat
    100kg 5x10

    STRICT PRESS
    40kg 5x10
    "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. #2343
    Underachiever of BB.com markyg's Avatar
    Join Date: Nov 2006
    Location: Fife, Dunfermline, United Kingdom (Great Britain)
    Age: 45
    Posts: 3,874
    Rep Power: 3145
    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
    Good session

    SEATED VERTICAL JUMP
    3x10

    squat
    160kg x3 RIR 1-2
    130kg 3x3

    STRICT PRESS
    20kg x10
    45kg x6
    55kg x6
    65kg x6
    75kg x6

    RPE probably 9ish

    GOOD MORNING
    60kg x12
    70kg x10
    80kg x8

    CHEST SUPPORTED ROW
    85kg x8
    95kg x8
    105kg x8


    LAT RAISE
    7.5kg 3x10

    REAR RAISE
    7.5kg 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

  4. #2344
    Underachiever of BB.com markyg's Avatar
    Join Date: Nov 2006
    Location: Fife, Dunfermline, United Kingdom (Great Britain)
    Age: 45
    Posts: 3,874
    Rep Power: 3145
    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
    Pushed this a wee bit. Why not?

    SEATED VERTICAL JUMP
    3x10

    DEADLIFT
    220kg x1
    180kg 4x4

    HATFIELD STEP UP
    80kg x10
    100kg x10
    120kg x6
    120kg x6

    INC DB
    42.5kg 2x8
    42.5kg x10

    LAT PULL DOWN
    3x7

    BICEPS
    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

  5. #2345
    Underachiever of BB.com markyg's Avatar
    Join Date: Nov 2006
    Location: Fife, Dunfermline, United Kingdom (Great Britain)
    Age: 45
    Posts: 3,874
    Rep Power: 3145
    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
    Managed to forget my belt and only had an hour so changed things up a bit to get it done


    SEATED VERTICAL JUMP
    3x10

    squat
    140kg x3 RIR 1-2
    110kg 3x3

    Not bad.

    MACHINE PRESS
    Worked up to a heavy 6

    WEIGHTED BACK EXTENSION
    4x12

    CHEST SUPPORTED ROW
    Had to use a different machine. So, some.


    LAT RAISE
    7.5kg 3x10

    REAR RAISE
    7.5kg 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

  6. #2346
    Underachiever of BB.com markyg's Avatar
    Join Date: Nov 2006
    Location: Fife, Dunfermline, United Kingdom (Great Britain)
    Age: 45
    Posts: 3,874
    Rep Power: 3145
    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
    Remembered my belt today. Success. Right shoulder feels a bit icky since last Friday. We`ll see how it goes. I`ll start throwing the rehab back in

    SEATED VERTICAL JUMP
    3x10

    DEADLIFT
    230kg x1
    185kg 4x4

    SINGLE LEG LEG EXTENSION
    Couldn`t get near the leg press

    INC DB
    Nope. Shoulder wasn`t liking this.
    Swapped to the seated hammer grip incline press and seemed to be a bit better

    LAT PULL DOWN
    3x7

    BICEPS
    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. #2347
    Underachiever of BB.com markyg's Avatar
    Join Date: Nov 2006
    Location: Fife, Dunfermline, United Kingdom (Great Britain)
    Age: 45
    Posts: 3,874
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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
    Meh

    MEDICINE BALL SLAM
    3x3

    BENCH PRESS
    122.5kg x1
    100kg 4x4


    LEG PRESS
    230kg x12
    270kg x10
    300kg x10





    HAMSTRINGS
    3x15

    TRICEPS
    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

  8. #2348
    Underachiever of BB.com markyg's Avatar
    Join Date: Nov 2006
    Location: Fife, Dunfermline, United Kingdom (Great Britain)
    Age: 45
    Posts: 3,874
    Rep Power: 3145
    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
    Shoulder still isn`t 100%. Going to have to try and work around it and throw in the rehab again.

    SEATED VERTICAL JUMP
    3x10

    squat
    170kg x2 Probably a 3rd there in all honesty. RPE9

    140kg 3x3

    STRICT PRESS
    20kg x10
    30kg x6
    40kg x6
    50kg x6
    Felt a very small tweak so called it there

    GOOD MORNING
    Used the cambered bar to give my shoulder a break. Felt much better. Obviously the moment arm is massively reduced but felt far more comfortable. No issues on the lower back either which was nice. All in the glutes and hammies.

    60kg x12
    80kg x12
    100kg x12

    CHEST SUPPORTED ROW
    80kg x8
    100kg x8
    110kg x8


    LAT RAISE
    7.5kg 3x10

    REAR RAISE
    7.5kg 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. #2349
    Underachiever of BB.com markyg's Avatar
    Join Date: Nov 2006
    Location: Fife, Dunfermline, United Kingdom (Great Britain)
    Age: 45
    Posts: 3,874
    Rep Power: 3145
    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
    Small progress

    SEATED VERTICAL JUMP
    3x10

    DEADLIFT
    232.5kg x1 RPE8/9
    185kg 4x4

    SINGLE LEG PRESS
    60kg x8
    80kg x8
    190kg x8

    CABLE FLY
    Not done these in years. Back when I was trying to be a body builder.

    LAT PULL DOWN
    3x7

    BICEPS
    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

  10. #2350
    Underachiever of BB.com markyg's Avatar
    Join Date: Nov 2006
    Location: Fife, Dunfermline, United Kingdom (Great Britain)
    Age: 45
    Posts: 3,874
    Rep Power: 3145
    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

    MEDICINE BALL SLAM
    3x3

    BENCH PRESS
    125.5kg x1 paused for a laugh
    100kg 4x4 RPE probably 7


    LEG PRESS
    270kg x10
    300kg x10
    329kg x8





    HAMSTRINGS
    3x15

    TRICEPS
    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

  11. #2351
    Underachiever of BB.com markyg's Avatar
    Join Date: Nov 2006
    Location: Fife, Dunfermline, United Kingdom (Great Britain)
    Age: 45
    Posts: 3,874
    Rep Power: 3145
    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
    Small progress. 170kg used to feel a lot lighter.

    SEATED VERTICAL JUMP
    3x10

    squat
    170kg x3 RPE9

    140kg 3x3

    USED THE PENDULUM SQUAT MACHINE - QUASI VIKING PRESS
    30kg x8
    40kg x8
    40kg x8

    GOOD MORNING
    Used the cambered bar to give my shoulder a break. Felt much better. Obviously the moment arm is massively reduced but felt far more comfortable. No issues on the lower back either which was nice. All in the glutes and hammies.

    80kg x12
    100kg x12
    120kg x12

    CHEST SUPPORTED ROW
    Had to use a different machine. 3x8


    LAT RAISE
    7.5kg 3x10

    REAR RAISE
    7.5kg 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

  12. #2352
    Underachiever of BB.com markyg's Avatar
    Join Date: Nov 2006
    Location: Fife, Dunfermline, United Kingdom (Great Britain)
    Age: 45
    Posts: 3,874
    Rep Power: 3145
    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
    Small progress

    SEATED VERTICAL JUMP
    3x10

    DEADLIFT
    235kg x1 RPE9
    185kg 3x4

    Felt my left hamstring tweak on the top set and was slowly getting worse so called it here

    SINGLE LEG PRESS
    70kg x8
    90kg x8
    110kg x6

    CABLE FLY
    3x12

    LAT PULL DOWN
    3x7

    BICEPS
    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

  13. #2353
    Underachiever of BB.com markyg's Avatar
    Join Date: Nov 2006
    Location: Fife, Dunfermline, United Kingdom (Great Britain)
    Age: 45
    Posts: 3,874
    Rep Power: 3145
    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

    MEDICINE BALL SLAM
    3x3

    BENCH PRESS
    130kg x1
    105kg 4x4 RPE probably 7


    LEG PRESS
    270kg x10
    300kg x10
    320kg x10





    HAMSTRINGS
    3x15

    TRICEPS
    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

  14. #2354
    Underachiever of BB.com markyg's Avatar
    Join Date: Nov 2006
    Location: Fife, Dunfermline, United Kingdom (Great Britain)
    Age: 45
    Posts: 3,874
    Rep Power: 3145
    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
    Getting there.

    SEATED VERTICAL JUMP
    3x10

    squat
    180kg x1 RPE8.5

    145kg 3x2

    USED THE PENDULUM SQUAT MACHINE - QUASI VIKING PRESS
    40kg x8
    45kg x8
    50kg x8

    GOOD MORNING


    80kg x12
    100kg x12
    120kg x12

    CHEST SUPPORTED ROW
    80kg x8
    100kg x8
    115kg x8

    LAT RAISE
    7.5kg 3x10

    REAR RAISE
    7.5kg 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

  15. #2355
    Underachiever of BB.com markyg's Avatar
    Join Date: Nov 2006
    Location: Fife, Dunfermline, United Kingdom (Great Britain)
    Age: 45
    Posts: 3,874
    Rep Power: 3145
    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

    SEATED VERTICAL JUMP
    3x10

    DEADLIFT
    240kg x1 RPE9.25
    190kg 4x4

    SINGLE LEG PRESS
    70kg x8
    90kg x8
    110kg x8

    CABLE FLY
    3x12

    LAT PULL DOWN
    3x7

    BICEPS
    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. #2356
    Underachiever of BB.com markyg's Avatar
    Join Date: Nov 2006
    Location: Fife, Dunfermline, United Kingdom (Great Britain)
    Age: 45
    Posts: 3,874
    Rep Power: 3145
    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 at it.

    BROAD JUMP
    3x5

    squat
    185kg x1 RPE9

    145kg 3x3

    Haven`t been over 180kg in around 18 months so some sort of recent PR I suppose.

    USED THE PENDULUM SQUAT MACHINE - QUASI VIKING PRESS
    40kg x8
    50kg x8
    55kg x8

    GOOD MORNING


    80kg x12
    100kg x12
    130kg x8

    RPE 8

    CHEST SUPPORTED ROW
    80kg x8
    100kg x8
    120kg x8

    LAT RAISE
    7.5kg 3x10

    REAR RAISE
    7.5kg 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

  17. #2357
    Underachiever of BB.com markyg's Avatar
    Join Date: Nov 2006
    Location: Fife, Dunfermline, United Kingdom (Great Britain)
    Age: 45
    Posts: 3,874
    Rep Power: 3145
    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

    BENCH
    122.5kg x5

    100kg 3x5

    CABLE FLY
    3x12

    TRICEPS
    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

  18. #2358
    Underachiever of BB.com markyg's Avatar
    Join Date: Nov 2006
    Location: Fife, Dunfermline, United Kingdom (Great Britain)
    Age: 45
    Posts: 3,874
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    markyg is offline
    notes from today
    Something seems to have popped at the top of my thigh. Weird.

    SEATED VERTICAL JUMP
    3x10

    DEADLIFT
    245kg x1 RPE9.55
    200kg 3x3

    LEG PRESS
    270kg x12
    300kg x3

    Stopped here due to the leg.

    LAT PULL DOWN
    3x7
    "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. #2359
    Underachiever of BB.com markyg's Avatar
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    Location: Fife, Dunfermline, United Kingdom (Great Britain)
    Age: 45
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    markyg is offline
    notes from today
    Back at it.

    BROAD JUMP
    3x5

    squat
    Worked up to 80kg x2 and felt that tweak in my thigh again so didn`t want to push it. Not really bothered me at all over the last few days but there`s clearly something there.

    leg extension
    Some isolation work for the quads. No issue with the leg.


    USED THE PENDULUM SQUAT MACHINE - QUASI VIKING PRESS
    40kg x8
    50kg x8
    60kg x8

    Smooth

    GOOD MORNING


    80kg x12
    100kg x12
    130kg x10

    RPE 8

    CABLE ROW
    3x12

    LAT RAISE
    7.5kg 3x10

    REVERSE PEC DEC
    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

  20. #2360
    Underachiever of BB.com markyg's Avatar
    Join Date: Nov 2006
    Location: Fife, Dunfermline, United Kingdom (Great Britain)
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    markyg is offline
    notes from today
    No issues which is good.

    SEATED SINGLE LEG JUMP
    x8

    DEADLIFT
    240kg x1 RPE<9

    200kg 3x3

    SPLIT SQUAT
    +20kg x8
    +25kg x8
    +30kg x8

    LAT PULL DOWN
    3x7
    "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. #2361
    Underachiever of BB.com markyg's Avatar
    Join Date: Nov 2006
    Location: Fife, Dunfermline, United Kingdom (Great Britain)
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    markyg is offline
    notes from today
    Didn`t exactly set the heather alight with this workout but no niggles so I`m taking that as a win.

    BENCH
    127.5kg x3

    102.5kg 3x3

    LEG PRESS
    190kg x12
    230kg x12
    270kg x10
    300kg x10

    Just took this nice and easy

    HAMSTRINGS
    3x10

    TRICEPS
    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

  22. #2362
    Underachiever of BB.com markyg's Avatar
    Join Date: Nov 2006
    Location: Fife, Dunfermline, United Kingdom (Great Britain)
    Age: 45
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    markyg is offline
    notes from today
    Decent session. Enjoyed that. No leg issues either. Woo.

    BROAD JUMP
    3x5

    squat
    140kg 2x3
    140kg x11 REP PR

    USED THE PENDULUM SQUAT MACHINE - QUASI VIKING PRESS
    45kg x8
    55kg x8
    65kg x8

    GOOD MORNING


    90kg x12
    110kg x12
    130kg x12

    RPE 9

    CABLE ROW
    3x8

    LAT RAISE
    7.5kg 3x10

    REAR RAISE
    7.5kg 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

  23. #2363
    Underachiever of BB.com markyg's Avatar
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    Location: Fife, Dunfermline, United Kingdom (Great Britain)
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    markyg is offline
    notes from today
    Everything moved well.

    SEATED SINGLE LEG JUMP
    x8

    DEADLIFT
    205kg 3x3

    RPE 7

    SPLIT SQUAT
    +30kg x8
    +35kg x8
    +35kg x8



    LAT PULL DOWN
    3x7
    "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. #2364
    Underachiever of BB.com markyg's Avatar
    Join Date: Nov 2006
    Location: Fife, Dunfermline, United Kingdom (Great Britain)
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    markyg is offline
    notes from today
    One of those sessions where I CBA going in but glad I did.

    BROAD JUMP
    3x5

    squat
    140kg x5
    160kg x3
    175kg x2

    Meh

    USED THE PENDULUM SQUAT MACHINE - QUASI VIKING PRESS
    50kg x8
    60kg x8
    70kg x8

    GOOD MORNING


    90kg x12
    110kg x12
    130kg x12

    RPE 9

    CABLE ROW
    3x8

    LAT RAISE
    7.5kg 3x10

    REAR RAISE
    7.5kg 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

  25. #2365
    Underachiever of BB.com markyg's Avatar
    Join Date: Nov 2006
    Location: Fife, Dunfermline, United Kingdom (Great Britain)
    Age: 45
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    markyg is offline
    notes from today
    Really good session. Even the split squats which are usually the devil's own chopsticks.

    SEATED SINGLE LEG JUMP
    x8

    DEADLIFT
    210kg 3x3

    Solid RPE 8

    SPLIT SQUAT
    +25kg x8
    +35kg x8
    +40kg x8



    LAT PULL DOWN
    3x7
    "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. #2366
    Underachiever of BB.com markyg's Avatar
    Join Date: Nov 2006
    Location: Fife, Dunfermline, United Kingdom (Great Britain)
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    markyg is offline
    notes from today
    Not bad

    BENCH
    130kg x2

    105kg 3x2

    Had to press in the power rack today as some wee neds were playing a game of "who can take the longest break between sets". I think they are still there. The setup in the rack is horrible as it has those high J hooks meaning you have to pretty much arch just to unrack. Actually felt ok though.

    LEG PRESS
    190kg x12
    230kg x12
    270kg x10
    300kg x10

    Just took this nice and easy

    HAMSTRINGS
    3x10

    TRICEPS
    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

  27. #2367
    Underachiever of BB.com markyg's Avatar
    Join Date: Nov 2006
    Location: Fife, Dunfermline, United Kingdom (Great Britain)
    Age: 45
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    markyg is offline
    notes from today
    Pretty solid.

    BROAD JUMP
    3x5

    squat
    140kg x5
    160kg x2
    175kg x3
    169kg x1

    For some reason I only did 2 @160 so went back and did the missing one.



    USED THE PENDULUM SQUAT MACHINE - QUASI VIKING PRESS
    55kg x8
    65kg x8
    75kg x8
    "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. #2368
    Underachiever of BB.com markyg's Avatar
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    Location: Fife, Dunfermline, United Kingdom (Great Britain)
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    markyg is offline
    notes from today

    BROAD JUMP
    3x5

    GOOD MORNING


    100kg x12
    120kg x12
    140kg x8

    RPE 9

    CABLE ROW
    3x8

    LAT RAISE
    7.5kg 3x10

    REAR RAISE
    7.5kg 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. #2369
    Underachiever of BB.com markyg's Avatar
    Join Date: Nov 2006
    Location: Fife, Dunfermline, United Kingdom (Great Britain)
    Age: 45
    Posts: 3,874
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    markyg is offline
    notes from today
    Bit of a hybrid workout as Boxing Day was a complete write off doing random stuff.

    DEADLIFT
    200kg x3
    210kg x3
    215kg x3

    RPE solid 9

    BENCH
    130kg x3

    PRE 8/9

    105kg 3x2

    RPE 7/8



    HAMSTRINGS
    3x10

    TRICEPS
    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. #2370
    Underachiever of BB.com markyg's Avatar
    Join Date: Nov 2006
    Location: Fife, Dunfermline, United Kingdom (Great Britain)
    Age: 45
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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
    Felt a bit crap going into this. Think I`ve picked up something from the plane. Hey ho.

    BROAD JUMP
    3x5

    squat
    120kg x5
    140kg x3
    157.5kg x3

    USED THE PENDULUM SQUAT MACHINE - QUASI VIKING PRESS
    60kg x8
    70kg x8
    80kg x8

    GOOD MORNING


    100kg x12
    120kg x12
    140kg x10

    RPE 9

    CABLE ROW
    3x8

    LAT RAISE
    7.5kg 3x10

    REAR RAISE
    7.5kg 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

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