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Thread: Markyg`s log

  1. #2101
    Old Man Lifting PhDPepper1111's Avatar
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    PhDPepper1111 is offline
    Originally Posted by markyg View Post
    I feel your pain. It comes and goes with me but when it`s here, it just ruins the next day completely.

    Hope you`re doing well mate.
    Thanks! Hopefully just like all the other reasons we're here (improved strength, body composition, develop discipline, etc), sleep improves too. I do think I'm getting better at managing it.

    Originally Posted by markyg View Post
    notes from today
    Turns out I can`t read. Part of my axle training is supposed to be just a clean but I`ve been pressing everything. Only noticed today before the AMRAP. Doh. I did wonder why it was so hard last week.

    None this week. Left arm was feeling a bit of discomfort.
    Been there and done that. Lately it seems I really have to double check my weights - have been misloading a little too often
    Good job listening to your body and finding the balance between pushing yourself and protecting yourself from injury.
    It's never too late!

    5'6", 215
    Age: 51

    Results:
    2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
    11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb

    Gym PRs:
    513/335/555
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  2. #2102
    Underachiever of BB.com markyg's Avatar
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    markyg is offline
    Originally Posted by PhDPepper1111 View Post
    Thanks! Hopefully just like all the other reasons we're here (improved strength, body composition, develop discipline, etc), sleep improves too. I do think I'm getting better at managing it.



    Been there and done that. Lately it seems I really have to double check my weights - have been misloading a little too often
    Good job listening to your body and finding the balance between pushing yourself and protecting yourself from injury.
    Glad to hear you`re doing well mate.

    Listening to my body is something I`ve more or less been forced to do as I get older. Mentally I want to power through and ignore things but through bitter experience it just sets me back so far compared to when I was in my 20's. It is what it is.
    "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. #2103
    Underachiever of BB.com markyg's Avatar
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    markyg is offline
    notes from today
    This was a hard session. Everything moved ok but took close to 2 hours.

    FRAME CARRY
    200kg
    3x15m run (x2)

    Still sitting around 16 seconds on average so I can`t complain here.

    FRAME HOLD
    260kg x max

    Just under 40 seconds. Ouch. Felt heavy on the pickup

    CAR DEADLIFT
    200kg 2x10

    200kg x18 (45 seconds)

    ATLAS STONE
    105kg 5x2

    In around 6:30 but there was a lot of buggering around with the tacky. 5 minutes is probably more accurate tbf. Doubles felt fairly comfortable.
    "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. #2104
    Underachiever of BB.com markyg's Avatar
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    markyg is offline
    notes from today
    Got that weird pinched nerve thing in my back again so squats were not fun but still a PR. Hey.

    SQUAT
    142.5kg 3x5 paused REP PR

    BENCH
    82.5kg 3x12
    "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. #2105
    Underachiever of BB.com markyg's Avatar
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    markyg is offline
    notes from today
    Had to take a few days as had some soft tissue damage. Something about my thoracic spine but it was affecting even standing up straight. Got some work done on it yesterday and it`s loosened off somewhat. If it was a 10 on Tuesday, it`s a 2/3 now.

    AXLE C&P
    90kg 3x1 continental clean

    I really need to use the continental clean during my warmup. I keep warming up with full cleans then switching to continental on my working sets so it takes me a couple of reps to get into the groove. Last rep was probably the best.

    65kg 6x4

    20 seconds between sets, somewhere around 3 minutes.

    SANDBAG CARRY
    40kg sandbag. (3x15m) x2

    Just to keep things ticking over.

    TATE PRESSES
    3 sets

    Never done these before. Not bad.

    LATERAL RAISES
    3 sets

    BAND PULL APARTS
    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)
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  6. #2106
    Underachiever of BB.com markyg's Avatar
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    markyg is offline
    notes from today
    Just some stuff. Trying not to aggravate my back. Lower back is still stiff but hey ho.

    SQUAT
    Up to 180kg x1
    140kg 3x3

    BENCH
    Up to 130kg x1
    100kg x10
    60kg x30

    Some arms and some agility work
    "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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  7. #2107
    Underachiever of BB.com markyg's Avatar
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    markyg is offline
    notes from today
    Did some Highland Games stuff yesterday for the first time ever. Not gonna lie, feeling it today, especially in the upper back. Did weight for distance, shot putt, hammer throw and caber toss. Loads of fun but yeah, definitely hitting me today so just hit the highlights. Lower back still a bit tight but more a DOMS feeling than anything.

    SQUAT
    170kg 2x3 RIR 1

    BENCH
    100kg 2x8

    RDL
    150kg 3x3


    PULL UPS
    My lats were on fire after the bench and RDL. No idea if that`s good or bad but I can quite honestly say I`ve never felt them independent of anything else like this. Not sure if it`s a combination of yesterday and today but definitely feeling it and a single chin up could not be had today.

    RENEGADE ROWS

    7.5kg 3x8

    Little bit better this week I think.
    "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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  8. #2108
    Underachiever of BB.com markyg's Avatar
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    markyg is offline
    notes from today
    Not gonna lie, pretty good session today.

    AXLE C&P
    90kg 4x1 continental clean

    Used continental clean on the warm ups and lo and behold the clean was fine on the working sets. Sure there`s something in that.

    65kg 5x4 all full cleans

    20 seconds between sets, somewhere around 3 minutes. Felt a bit better this week

    AXLE CLEAN
    65kg X15 in 60 seconds.

    SANDBAG CARRY
    80kg sandbag. 60 secs work/60 secs rest (x2)

    4 x15 in the first minute (actually in 40 seconds)
    3 x15 in the second minute

    TATE PRESSES
    3 sets

    LATERAL RAISES
    3 sets

    BAND PULL APARTS
    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)
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  9. #2109
    Underachiever of BB.com markyg's Avatar
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    markyg is offline
    notes from today
    Back to the physio today for some work on my back. Something about my QL. Think I`ll need to make this a regular thing going into the comp. Felt a bit tender so dropped some of the volume.

    PAUSED SQUAT
    142.5kg 2x5

    CIRCUS DB
    45kg 2x6 each arm

    105kg ATLAS STONE
    2x5
    "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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  10. #2110
    Underachiever of BB.com markyg's Avatar
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    markyg is offline
    notes from today
    Not bad.

    SQUAT
    170kg 4x3 RIR 1

    BENCH
    112.5kg 2x5, 1x9

    RDL
    Lower back was a bit stiff so will hit these tomorrow

    PULL UPS
    4 minutes EMOM
    5x5

    RENEGADE ROWS

    15kg 3x8

    Little bit better this week I think.
    "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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  11. #2111
    Underachiever of BB.com markyg's Avatar
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    markyg is offline
    notes from today
    This was brutal today. Spent the morning moving office furniture from a loft down two flights of stairs so that probably contributed. It`s one in the bag but not a brilliant session overall. Still, I`ll probably sleep well tonight.

    AXLE C&P
    90kg 2x1 continental clean

    Clean was very tired then missed the third rep. Queue lots of swearing. Came back and got 1 more rep for a total of 3.

    70kg 5x3. Used continental clean all through, try and get into the groove with it.

    20 seconds between sets, somewhere around 5 minutes.

    AXLE CLEAN
    75kg X9 in 60 seconds.

    Again, all continental clean.

    SANDBAG CARRY
    80kg sandbag. 60 secs work/60 secs rest (x3)

    3x15m, 1x15m in the first minute
    2 x15 in the second and third minute minute

    Total 8 runs.


    TATE PRESSES
    3 sets

    LATERAL RAISES
    3 sets

    BAND PULL APARTS
    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

  12. #2112
    Underachiever of BB.com markyg's Avatar
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    markyg is offline
    notes from today
    Another very hard session. Still feeling it a bit from yesterday I think. Everything moved well (ish) but felt heavier than it would normally.

    FRAME CARRY
    200kg
    30m (turn at 15) x3

    Supposed to be four runs but my first was about 18 seconds so not a good start. Legs just felt heavy. Second run was about 17 and third I hit around 16 so called it there.

    FRAME HOLD
    260kg x 40 seconds. RPE probably a 9. PR

    Pickup actually felt ok.

    CAR DEADLIFT
    220kg 2x10

    Being super careful on this as this is what did my back last week so skipped the AMRAP. Did lots of warmup. Reps felt ok. Really trying to focus keeping my hips under 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)
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  13. #2113
    Underachiever of BB.com markyg's Avatar
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    markyg is offline
    notes from today
    Short session today

    FAT DB
    My circus DB had to be returned to it`s rightful owner. Loaded up the fat DB but it just wasn`t sitting right at all and the clips are getting in the way.

    40kg 1x6 each arm

    Swapped down to standing strict DB
    28kg 3x6 each arm

    Not sure if this achieves the same thing but.

    105kg ATLAS STONE
    6 reps in under a minute which I think is a PB. Happy with that.
    "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. #2114
    Underachiever of BB.com markyg's Avatar
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    markyg is offline
    notes from today
    Can`t complain with this at all. Whatever happens at this comp in June it won`t be because I haven`t put the work in.

    PAUSED SQUAT
    142.5kg 5x5

    BENCH
    90kg 4x10

    MEADOWS ROW
    60kg 3x8

    Some arms

    AGILITY WORK
    2 mins on/1 min rest
    Agility ladder drills. Different movement each run/job back
    3 rounds

    Same as above but with 30secs work 15 seconds rest
    3 rounds

    Shuttle runs
    5m/10/15m
    3 rounds

    Box jumps
    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

  15. #2115
    Underachiever of BB.com markyg's Avatar
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    markyg is offline
    notes from today
    Work done. Back seems to be behaving itself.

    SQUAT
    180kg 2x2 RIR 1

    BENCH
    125kg 2x3, 1x6

    RDL
    110kg x12, x10, x10


    PULL UPS
    4 MINS EMOM
    6,6,5,5,5

    RENEGADE ROWS

    15kg 3x8
    "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. #2116
    Underachiever of BB.com markyg's Avatar
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    markyg is offline
    notes from today
    Much better this week. Had some chat with a couple of the guys that are doing the comp and the general consensus seems to be that sleeves on axle are not a good idea and restrict the clean so I binned them today and lo and behold I hit every clean easy.

    AXLE C&P
    90kg 4x1 continental clean


    70kg 5x4. Used continental clean all through, try and get into the groove with it.

    20 seconds between sets, somewhere around 4 minutes 30 seconds.

    AXLE CLEAN
    80kg X9 in 60 seconds.

    Again, all continental clean.

    SANDBAG CARRY
    80kg sandbag. 60 secs work/45 secs rest (x3)

    4x15m in the first minute
    1 x15 (x2) in the second and third minute minute

    Total 8 runs.


    TATE PRESSES
    3 sets

    LATERAL RAISES
    3 sets

    BAND PULL APARTS
    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

  17. #2117
    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
    Quick session today

    PAUSED SQUAT
    145kg 2x5

    105KG ATLAS STONE
    5x3 fairly comfortable
    "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. #2118
    Underachiever of BB.com markyg's Avatar
    Join Date: Nov 2006
    Location: Fife, Dunfermline, United Kingdom (Great Britain)
    Age: 43
    Posts: 3,607
    Rep Power: 3007
    markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is 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 tough session. One last workout tomorrow then deload week.

    FRAME CARRY
    200kg
    30m (turn at 15) x4

    Happy with these. All around 16 seconds and I think the last one was just under 16 seconds. I don`t see me getting any faster over 30m but if I can maintain this speed with another 50kg it should be good points.

    FRAME HOLD
    Tore a callous on the frame so had to skip this.

    CAR DEADLIFT
    220kg x5, x3, x8

    First two sets the blocks were too far forward stopping me getting my legs into it. Third set I was just gassed. Weight felt comfortable but the positioning let me down a bit.
    "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. #2119
    Underachiever of BB.com markyg's Avatar
    Join Date: Nov 2006
    Location: Fife, Dunfermline, United Kingdom (Great Britain)
    Age: 43
    Posts: 3,607
    Rep Power: 3007
    markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is 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. Agility work is improving.

    BENCH
    97.5kg 5x8

    MEADOWS ROW
    60kg 3x10 REP PR

    STANDING STRICT ONE ARM DB
    27.5kg x10
    30kg x6
    32.5kg x6
    35kg x6

    AGILITY WORK
    2 mins on/1 min rest
    Agility ladder drills. Different movement each run/job back
    3 rounds

    Same as above but with 30secs work 15 seconds rest
    3 rounds

    Shuttle runs
    5m/10/15m
    3 rounds

    Box jumps
    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

  20. #2120
    Underachiever of BB.com markyg's Avatar
    Join Date: Nov 2006
    Location: Fife, Dunfermline, United Kingdom (Great Britain)
    Age: 43
    Posts: 3,607
    Rep Power: 3007
    markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is 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
    Deload week. Hurray.

    SQUAT
    120kg 3x10

    BENCH
    100kg 4x3
    100kg x18 REP 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)
    Reply With Quote

  21. #2121
    Underachiever of BB.com markyg's Avatar
    Join Date: Nov 2006
    Location: Fife, Dunfermline, United Kingdom (Great Britain)
    Age: 43
    Posts: 3,607
    Rep Power: 3007
    markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is a glorious beacon of knowledge. (+2500) markyg is 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
    Quick wee deload session

    AXLE C&P
    70kg 4x1 continental clean


    60kg 5x4. Used continental clean all through, try and get into the groove with it.

    20 seconds between sets, somewhere around 4 minutes.

    AXLE CLEAN
    60kg X12 in 60 seconds.

    Again, all continental clean.

    SANDBAG CARRY
    80kg sandbag. 60 secs work/45 secs rest (x3)

    4x15m in the first minute - drop and pick each turn
    1 x15 (x2) in the second and third minute minute - drop and pick each turn

    Total 8 runs.
    "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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