Markyg`s log

**markyg** · 07-06-2019, 04:45 AM

NOTES FROM TODAY
Couple of events. First in a while. Not going to lie, things were rusty. Especially the yoke but haven`t done it in a year.

YOKE
Each run 15m
Empty x2
120kg x2
200kg x1
200kg x1
280kg x1
200kg x1

80kg SANDBAG RUN
x20m x5

Some shoulder rehab

**markyg** · 07-08-2019, 11:45 AM

NOTES FROM TODAY - Week 2 Day 1 DUP
Everything moved much better today!

DEADLIFT
165kg x5
185kg 3x5

FRONT SQUATS
Up to 112.5kg 5x4

OH PRESS
52.5kg 5x8

PENDLAY ROWS
Up to 105kg 3x9 REP PR

**markyg** · 07-09-2019, 11:05 AM

NOTES FROM TODAY
Second day of a second week of the new programme. This was tough.

DEADLIFT
182.5kg 5x3

SQUATS
Up to 125 4x8

*tears*

OH PRESS
62.5kg 3x5

INVERTED ROWS
BW 3x10

Some Bis and Tris

**markyg** · 07-11-2019, 12:02 PM

NOTES FROM TODAY
More progress.

LOG FTOH
82.5kg 2x3

70kg 4x6 STRICT

DEADSTOP DB ROW
44kg 4x8

**markyg** · 07-12-2019, 03:17 AM

NOTES FROM TODAY
AM workout. Very tough.

SQUATS
140kg 5x5

PUSH PRESS
65kg 5x3
Fairly easy

RDL
100kg 5x9

**markyg** · 07-15-2019, 10:09 AM

NOTES FROM TODAY - Week 3 Day 1 DUP
Not terrible

DEADLIFT
175kg x5
195kg 3x5

FRONT SQUATS
Up to 115kg 5x4

OH PRESS
55kg 5x8

PENDLAY ROWS
Up to 110kg 3x8

Some biceps.

**markyg** · 07-16-2019, 09:54 AM

NOTES FROM TODAY
Second day of a third week of the new programme. This was very tough.

DEADLIFT
185kg 5x3

SQUATS
Up to 130 4x8

*tears*

OH PRESS
65kg 3x5

ROWS
Some

Some Tris

**markyg** · 07-18-2019, 11:30 AM

NOTES FROM TODAY
More progress.

LOG FTOH
85kg 2x3

70kg 4x6 STRICT

DEADSTOP DB ROW
44kg 4x8

**markyg** · 07-19-2019, 10:34 AM

NOTES FROM TODAY
Trained up at the Forge Gym today. Decent place. I think mentally these squats were harder than they were physically.

SQUATS
150kg 5x5

WOOOO

PUSH PRESS
70kg 5x3
Fairly easy

RDL
105kg 5x8

HAMMER CHINS
32 total

Squat video as an update to form. Not too bad I don`t think

**markyg** · 07-22-2019, 11:42 AM

NOTES FROM TODAY - Week 4 Day 1 DUP
Not terrible. Had to batter through this quickly.

DEADLIFT
185kg x5
205kg 3x5 (first set beltless)

FRONT SQUATS
Up to 117.5kg 5x4

OH PRESS
57.5kg 5x8

**markyg** · 07-23-2019, 11:35 AM

NOTES FROM TODAY
Second day of a fourth week of the new programme. This was very VERY tough.

DEADLIFT
187.5kg 5x3

SQUATS
Up to 135 4x8

*tears* MORE TEARS

OH PRESS
67.55kg 3x5

ROWS
Some

**markyg** · 07-25-2019, 10:58 AM

NOTES FROM TODAY
More progress. Bloody hot today though.

LOG FTOH
87.5kg 2x3

72.5kg 4x6 SOME STRICT SOME VIPER

DEADSTOP DB ROW
44kg 4x8

**markyg** · 07-26-2019, 11:24 AM

NOTES FROM TODAY
Hard session. Quads were still fatigued from Tuesday.

SQUATS
160kg x4
160kg x3
160kg x3
140kg x5
140kg x10 REP PR

Supposed to be 160 5x5 but form was breaking down so didn`t push it.

PUSH PRESS
75kg 5x3
Fairly easy

RDL
Will do these tomorrow

PULLDOWNS
Some

**markyg** · 07-29-2019, 12:18 PM

NOTES FROM TODAY
First day of deload. Nice and easy

DEADLIFT
180x5 beltless

FRONT SQUATS
Up to 100kg 2x4

OH PRESS
60kg 3x6

Biceps

**markyg** · 08-01-2019, 10:58 AM

NOTES FROM TODAY
Bit of a mixed bag but still fairly easy.

DEADLIFT
170x3 beltless

OH PRESS
62.5g 2x5

LOG FTOH
72.5kg 4x6

**markyg** · 08-02-2019, 09:59 AM

NOTES FROM TODAY
Nothing too taxing. OH press feels smooth as hell these days.

SQUATS
135kg 2x5

Supposed to be 160 5x5 but form was breaking down so didn`t push it.

PUSH PRESS
70kg 3x3
Fairly easy

RDL
100kg 3x8

**markyg** · 08-03-2019, 04:56 AM

NOTES FROM TODAY
Some event work. Nothing major. Everything moved pretty well.

YOKE
Each run 15m
Empty x4
120kg x1, 1, 1, 1
200kg x1, x1
200kg EMOM x10

105kg STONE
5x2

**markyg** · 08-05-2019, 11:29 AM

NOTES FROM TODAY
Good session. Everything moved well

DEADLIFT
190 3x5 beltless

FRONT SQUATS
Up to 115kg 5x4

OH PRESS
62.5kg 5x6

PENDLAY ROW
110kg 3x8

**markyg** · 08-06-2019, 10:27 AM

NOTES FROM TODAY
Day 2 Week 2 Block 2 of DUP. This was very VERY tough.

DEADLIFT
185kg 5x3

SQUATS
Up to 127.5 4x8

*tears* MORE TEARS

OH PRESS
65kg 3x5

ROWS
Some

**markyg** · 08-08-2019, 11:22 AM

NOTES FROM TODAY
Everything moved well.

LOG FTOH
85kg 2x3

75kg 4x6 FIRST SET ALL VIPER - PR

DEADSTOP DB ROW
44kg 4x9

**markyg** · 08-11-2019, 11:58 AM

NOTES FROM TODAY
New gym so a bit weird but got it all done.

SQUATS
145kg 5x5

PUSH PRESS
72.5kg 5x3
Fairly easy

RDL
110kg 3x8

PULLDOWNS
Lots

**markyg** · 08-12-2019, 05:13 AM

NOTES FROM TODAY
Tough after the weekend shenanigans

DEADLIFT
200 3x5

LEG PRESS
Some

OH PRESS
65kg 5x6

PENDLAY ROW
110kg 3x8

Biceps - some

**markyg** · 08-13-2019, 11:52 AM

NOTES FROM TODAY
Day 2 Week 3 Block 2 of DUP. This was very VERY tough.

DEADLIFT
190kg 5x3

SQUATS
Up to 132.5 4x8

*tears* MORE TEARS

OH PRESS
67.5kg 3x5

ROWS
Some

**markyg** · 08-16-2019, 11:26 AM

NOTES FROM TODAY
Not bad.

SQUATS
155kg 5x5

PUSH PRESS
75kg 5x3
Fairly easy

RDL
110kg 3x8

Pulldowns - some

**markyg** · 08-17-2019, 05:37 AM

NOTES FROM TODAY
Delighted with this today. Massive farmers PB.

FARMERS - each run just shy of 10m
90kg x2
110kg x1
130kg x1
140kg x1
150kg x1 PB

LOG
Missed from Thursday
87.5kg 2x3

**markyg** · 08-20-2019, 09:12 AM

NOTES FROM TODAY
Short on time.

DEADLIFT
210 3x5

Tough

OH PRESS
67.5kg 5x6

**markyg** · 08-20-2019, 09:16 AM

NOTES FROM TODAY
Day 2 Week 4 Block 2 of DUP. This was very VERY tough.

DEADLIFT
192.5kg 5x3

SQUATS
Up to 137.5 4x8

*tears* MORE TEARS

OH PRESS
70kg 3x5

ROWS
Some

**markyg** · 08-22-2019, 12:21 PM

NOTES FROM TODAY
Everything moved well.

LOG FTOH
90kg 2x3

77.5x6 FIRST/LAST SET ALL VIPER - PR

DEADSTOP DB ROW
44kg 4x8

**markyg** · 08-23-2019, 11:58 AM

NOTES FROM TODAY
Very very hard.

SQUATS
160kg 2x5
160kg 5x3

Supposed to be 5x5 but bar speed was slowing down on last couple of reps. Meh. 160kg x5 might be a lifetime PR.

PUSH PRESS
77.5kg 5x3
Fairly easy

RDL
110kg 3x10

Pulldowns - some
Triceps - some

**markyg** · 08-24-2019, 12:01 PM

NOTES FROM TODAY
Some events at Bannatynes

Trap Bar Runs
Up to 200kg x1

Prowler
Speed runs

Some arms

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