Markyg`s log

[markyg]

NOTES FROM TODAY
Good session. Trying to get tight in the deadlift which I "think" I did. Think I`ve been treating pulling the slack out of the bar and getting tight as the same thing which I don`t think it is. Felt a good pop off the floor. We`ll see.

STANDING BROAD JUMP
x5

SQUATS
125kg x8
130kg x8
135kg x8
140kg x8

PAUSED DEADLIFT
155kg 4x4 REP PR

BULGARIANS
16kg 3x8

Superset with

PUSH PRESS
67.5kg x8
77.5kg x8
87.5kg x8 REP PB

Not a fun superset!!

HANGING LEG RAISES
3x10

Have to reset each rep[/QUOTE]

[markyg]

NOTES FROM TODAY
Tough as old boots.

Also, what kind of sicko programmes front squats after log? Eh? That`s cruel and unusual punishment.

TALL POWER CLEAN
65kg x3
60kg 3x3

LOG CLEAN
95kg x5
85kg 3x5

LOG CLEAN AND PRESS
87.5kg 3x5

Tough.

FRONT SQUAT
70kg x8
70kg x8
70kg x8

Superset with

DB RDL
16kg x8
28kg 2x8

COPENMHAGEN PLANK
3x5 seconds each side

[PhDPepper1111]

Sicko!
Had to look up copenhagen planks - good stuff!

[markyg]

Sicko!
Had to look up copenhagen planks - good stuff!

You and me both mate!

Hope you`re well. Thanks for stopping by.

[markyg]

NOTES FROM TODAY
More benching. Very smooth. My setup needs refined but not too worried about that just now. Deads seemed a bit tighter.

HIGH SNATCH PULL
60kg 3x5

DEADLIFT
185kg 4x5

BLOCK PULL
167.5 3x5

BENCH PRESS
90kg x8
80kg 4x8

Superset with

BAND PULL APARTS
4x20

[markyg]

NOTES FROM TODAY
Fun wee session

PAUSED FRONT SQUAT
EMOM
95kg 6x2

Cards on the table I forgot to pause the first 5 sets.

PUSH PRESS
75kg x7
67.5kg 4x7

HAMMER CHINS
x6 x6 x5 x5

Superset with
NORDIC HAMSTRING CURL
4x5

Superset with

SINGLE ARM DB PRESS
16kg 4x12

Going to nudge this up next time

DB CURLS
16kg 4x8

DB SKULLS
16kg 4x12

[markyg]

NOTES FROM TODAY
Fun wee session

50kg SANDBAG RUN
6x100m

Some arms

[markyg]

notes from today
Lost my line on push press but hey ho

standing broad jump
x5

squats
125kg x7
130kg x7
135kg x7
140kg x7
145kg x7

paused deadlift
167.5kg 4x3 rep pr

bulgarians
16kg 3x8

superset with

push press
70kg x8
80kg x8
90kg x6

not a fun superset!!

hanging leg raises
3x10

[markyg]

NOTES FROM TODAY
Really tough. Log press wasn`t there today. Clean felt solid though.

Also, what kind of sicko programmes front squats after log? Eh? That`s cruel and unusual punishment.

TALL POWER CLEAN
65kg x3
60kg 3x3

LOG CLEAN
100kg x4
90kg 3x5

LOG CLEAN AND PRESS
90kg x4
90kg x3
90kg x3

Supposed to be 4x5

FRONT SQUAT
75kg x8
75kg x8
75kg x8

Upped the weight to punish the lack of log

Superset with

DB RDL
16kg x8
28kg 2x8

COPENMHAGEN PLANK
3x5 seconds each side

[markyg]

NOTES FROM TODAY
More benching. Very smooth. My setup needs refined but not too worried about that just now. Deads seemed a bit tighter.

HIGH SNATCH PULL
65kg 3x5

DEADLIFT
195kg 3x5

BLOCK PULL
175 3x5

BENCH PRESS
95kg x8
85kg 4x7

Superset with

BAND PULL APARTS
4x20

[markyg]

NOTES FROM TODAY
Fun wee session

PAUSED FRONT SQUAT
EMOM
100kg 6x2

All paused for a change.

PUSH PRESS
77.5kg x7
70kg 4x7

HAMMER CHINS
x6 x5 x5 x5

Superset with
NORDIC HAMSTRING CURL
4x5

Superset with

SINGLE ARM DB PRESS
20kg 4x10

Going to nudge this up next time

DB CURLS
16kg 4x8

DB SKULLS
16kg 4x12

[markyg]

notes from today
You know what`s fun? Training in 24 deg heat?
You know what`s even funner? Being fat and training in 24 deg heat?
You know what`s even funnerer? Being fat, training in 24 deg heat and realising you`ve been doing your supersets the wrong way round and the proper way is a lot harder.
Fun.

standing broad jump
x5

squats
135kg x6
140kg x6
145kg x6
150kg x6
150kg x6

paused deadlift
170kg 5x3 rep pr


bulgarians
16kg 3x8

superset with

push press
70kg x8
80kg x8
80kg x8


copenhagen plank
3x5

[markyg]

NOTES FROM TODAY
Everything moved well despite it being hotter than Hades.

MUSCLE CLEAN
50kg x3
45kg 3x3

LOG CLEAN
105kg x3
95kg 3x5

LOG CLEAN AND PRESS
75kg 4x5

FRONT SQUAT
75kg x8
75kg x8
75kg x8

Superset with

DB RDL
16kg x8
28kg 2x8

COPENMHAGEN PLANK
3x5 seconds each side

[markyg]

NOTES FROM TODAY
Not bad. Moving in the right direction.

HIGH SNATCH PULL
70kg 3x5

DEADLIFT
205kg 3x4

BLOCK PULL
205kg 3x5

BENCH PRESS
100kg x7
90kg 4x6

Superset with

BAND PULL APARTS
4x20

[markyg]

NOTES FROM TODAY
Fun wee session

PAUSED FRONT SQUAT
EMOM
110kg 6x2

All paused for a change. Tougher this week

PUSH PRESS
85kg x6
77.5kg 4x6

HAMMER CHINS
x6 x6 x6 x6

Superset with
NORDIC HAMSTRING CURL
4x5

Superset with

SINGLE ARM DB PRESS
20kg 4x10

Going to nudge this up next time

DB CURLS
16kg 4x8

DB SKULLS
16kg 4x12

[markyg]

NOTES FROM TODAY
Ooft. The strap has snapped on my rucksack so it`s very hard to keep the weight central. Still all core work I suppose.


400m run warmup.

50kg SANDBAG RUN
100m
100m
200m (walked the last 100m)
100m
100m

Some arms

DINNE STONES LIFTS
Up to 100kg each arm.
Up to 120kg single arm lift.

Painful as hell.

[markyg]

notes from today
As my old grannie would say "Jings, crivvens and help ma boab!" That was tough.

standing broad jump
x5

squats
145kg x5
150kg x5
150kg 3x5

paused deadlift
170kg 4x4 rep pr


bulgarians
16kg 3x8

superset with

push press
80kg x8
80kg x8
80kg x8

Still horrible


hanging leg raise
3x10

[markyg]

NOTES FROM TODAY
Everything moved well.

MUSCLE CLEAN
50kg x3
45kg 3x3

LOG CLEAN AND PRESS
82.5kg 4x5

FRONT SQUAT
75kg x8
75kg x8
75kg x8

RDL
80kg 3x8

COPENMHAGEN PLANK
3x5 seconds in reserve each side

[markyg]

NOTES FROM TODAY
Not bad. Moving in the right direction.

HIGH SNATCH PULL
70kg 3x5

DEADLIFT
215kg 3x3

BLOCK PULL
215kg 3x4

BENCH PRESS
100kg x6
90kg 4x6

I don`t know why I only did 100kg again. I thought I did 95kg next week.

Superset with

BAND PULL APARTS
4x20

[markyg]

NOTES FROM TODAY
Can`t complain. Couldn`t be bothered messing about with DB weights so jumped to the 28kg.

PAUSED FRONT SQUAT
EMOM
115kg 5x2

All paused for a change. Tougher this week

PUSH PRESS
90kg x5
80kg 4x5

HAMMER CHINS
x7 x6 x6 x6

Superset with
NORDIC HAMSTRING CURL
4x5

Superset with

SINGLE ARM DB PRESS
28kg 4x10

DB CURLS
16kg 4x8

DB SKULLS
16kg 4x12

[markyg]

NOTES FROM TODAY
Getting a little better.

400m run warmup.

50kg SANDBAG RUN
200m x3

Some arms

NICOL STONE WALK
80kg/60kg 3 runs of 10m
100kg/80kg 1 run of 10m

Painful as hell.

[markyg]

notes from today
Not bad. Everything moved ok.

standing broad jump
x5

squats
150kg x5
155kg x5
160kg x5

paused deadlift
175kg 3x4 rep pr


bulgarians
16kg 3x8

superset with

push press
80kg x8
80kg x8
80kg x8

Still horrible


hanging leg raise
3x10

[markyg]

NOTES FROM TODAY
Everything moved well.

MUSCLE CLEAN
50kg x3
45kg 3x3

LOG CLEAN AND PRESS
90kg 4x4

FRONT SQUAT
80kg x8
80kg x8
80kg x8


RDL
80kg x8
90kg x8
90kg x8

COPENMHAGEN PLANK
3x5 seconds in reserve each side

[markyg]

NOTES FROM TODAY
Switched workouts today as my back was a little stiff. Push press going well. Pin squat is new and a bit odd.

PIN FRONT SQUAT
120kg x4
EMOM
120kg x6

PUSH PRESS
100kg x4
90kg 4x4

HAMMER CHINS
x6 x6 x6 x6

Superset with
NORDIC HAMSTRING CURL
4x5

Superset with

SINGLE ARM DB PRESS
28kg 4x10

DB CURLS
16kg 4x8

DB SKULLS
16kg 4x12

[markyg]

NOTES FROM TODAY
Not bad. Moving in the right direction.

HIGH SNATCH PULL
70kg 3x5

DEADLIFT
230kg 3x2

BLOCK PULL
230kg 3x2

BENCH PRESS
110kg x5
100kg 2x5

Superset with

BAND PULL APARTS
4x20

[markyg]

Deadlift
Up to 220kg x1 beltless

Sled push
Empty x20 (turn at 10)
+20kg x20
+40kg x20
+60kg x20
+60kg x20
+40kg x20
+20kg x20

Sandbag runs might be 40kg
20m x6

Some arms
Some rear delts
1k run on treadmill

[markyg]

NOTES FROM TODAY
Felt like log moved ok. Didn`t get the full 4x4 but stopped when it slowed down.

MUSCLE CLEAN
50kg x3
45kg 3x3

LOG CLEAN AND PRESS
97.5kg x4 x3 x3 x2

FRONT SQUAT
82.5kg x8
82.5kg x8
82.5kg x8


RDL
80kg x8
90kg x8
90kg x8

COPENMHAGEN PLANK
3x5 seconds in reserve each side

[markyg]

NOTES FROM TODAY
Slowly slowly catchy monkey

SANDBAG OVER SHOULDER
3x3

DEADLIFT
250kg 3x1

BLOCK PULL
250kg 2x2
240kg 1x2

BENCH PRESS
120kg x4
107.5kg 4x4

Superset with

BAND PULL APARTS
4x20

[markyg]

notes from today
Tough workout.

standing broad jump
x5

squats
145kg x5
150kg x5
155kg x5
160kg x5

paused deadlift
185kg 3x4 rep pr


bulgarians
16kg 3x8

superset with

push press
80kg x8
80kg x8
80kg x8

Still horrible


hanging leg raise
3x10

[markyg]

NOTES FROM TODAY
This was a hybrid of workouts as I missed Monday. Tough session after squats and push press yesterday. Managed to get a pinched nerve halfway through the front squats which made the rest of the workout loads of fun. Not.

PIN FRONT SQUAT
120kg x4
EMOM
120kg 6x2

PUSH PRESS
90kg x4
80kg 4x4

50kg SANDBAG RUNS(WALKS)
100m - sandbag on right shoulder only
150m - sandbag on top of back/head
250m - sandbag on top of back/head
250m- sandbag on top of back/head

Did these in my street today which means it was 50m and turn each time. My rucksack has finally given way so I`m trying to find the best way of supporting the bag as there are no hand holds which makes it even more fun. The biggest issue is trying to keep the bag from slipping.