Markyg`s log

[markyg]

notes from today
After being away for a couple of days with poor nutrition and hydration, decided to do Saturday`s workout today and I`ll do today`s on Saturday.


DEADLIFTS
120kg 3x4

Felt fine.

BENCH
125kg x6 REP PR
125kg x4
125kg x4

SEATED ROW
Neutral grip
5x4

HALF KNEELING SINGLE ARM ROW
3x15

MOUNTAIN DOG STRETCHERS
3x15

20 minutes on x-trainer

[markyg]

notes from today
Entered my first comp in 3 years. Got 12 weeks. Swapping axle in for log.

BB JERK
80kg 4x2

AXLE CLEAN AND PRESS
60kg 5x5
77.5kg x8 REP PR

PENDLAY ROW
140kg x6
150kg 3x6

LAT RAISE/BAND PULL APARTS
3x10 / 3x20

[markyg]

notes from today
Woke up really tired today and couldn`t shake it. Been keeping my calories low again this week to try and offset the weekend but they`ll be back up next week to start a slow bulk. Did half the workout and will hit the other half tomorrow.

STONES
60kg 2x6

Did these over yoke. It`s actually a bit higher than my platform. Felt fine.

PAUSED SQUAT
135kg 5x5

LEG RAISES
3xAMRAP

[markyg]

notes from today
Feeling less tired today. Work done.

LOG CLEAN
100kg x1
110kg x1
115kg x1 PR
120kg x0

CIRCUS DB
42.5kg 2x8, 1x6 each arm

MEADOWS ROW
52.5kg 3x10

[markyg]

notes from today
Did this on Saturday. Everything moved ok. Joints are a bit achy this week. Nothing too bad but I`ll keep an eye on it.

SQUAT
160kg x5
2RIR
167.5kg x5
0.5RIR

BENCH
130kg x3
115kg 4x3

RDL
110kg x10
110kg 3x8

Still feeling these in my lower ack but not sure if that`s the point?

PULL UPS
8,6,6,6,5,5,5 = 41 reps

PLANK SHOULDER TAPS
3x15 each side

Tougher than they sound

[markyg]

notes from today
Knees feeling ok. Right elbow still a bit achy but probably due to whacking it off a bannister.

SQUAT
155kg 3x5

RIR probably 2/3

BENCH
135kg x3
120kg 4x3

RDL
110kg 4x6

PULL UPS
24 reps in 2 minutes

PLANK SHOULDER TAPS
3x15 each side

Tougher than they sound

[markyg]

notes from today
Lots of work to do here.

AXLE CLEAN AND PRESS
85kg x1 RIR probably 1 or 2

Really messed up the clean first couple of times.

70kg 4x5

Bit better

50kg SANDBAG
15m run. AMRAP 4 minutes.

Ouch.

12 runs. Assume you wanted drop and pickup so that`s what I did.

PULLUPS
1 min AMRAP
14 reps

LAT RAISE/BAND PULL APARTS
3x10 / 3x20

Nudged the weight up slightly here.

[markyg]

notes from today
Absolutely jiggered today. No idea why. Called it after 2 exercises. Will do a catchup tomorrow.

PAUSED SQUAT
137.5kg 5x5

CIRCUS DB
42.5kg 3x8, each arm

[markyg]

notes from today
Still not tip top today but got some nice work done.

CAR DEADLIFT
120kg 2x10

No issues here

FRAME CARRY
200kg pickup and hold, 20 seconds. RPE probably 5/6? Thumbless grip for ****s and giggles.

140kg (2x15m) x 3

MEADOWS ROW
55kg 3x8

ATLAS STONES
105kg x2 No additional tacky just what was on the stone

60kg x10 in 90 seconds

[markyg]

notes from today
More work done and small rep PR. Joints a bit achy this week. Getting old.

BENCH
135kg x5 RIR probably 1/1.5 REP PR
135kg 3x3

KROC ROWS
40kg x25 each arm.

Some arms and 20 minutes on incline treadmill

[markyg]

notes from today
Not a bad session. Wasn`t sure how bench would go after benching Saurday but hey ho.

SQUAT
160kg 3x5
1/2RIR

Really trying to focus on the brace here.

BENCH
140kg x2

Lost my line on the second rep and bar speed almost stopped.

125kg 4x2

RDL
120kg 3x6

Feeling a bit better this week. Really focusing on the brace removes my lower back.

PULL UPS
24 reps in 2 mins.

PLANK SHOULDER TAPS
3x15 each side

Tougher than they sound

[markyg]

notes from today
Not bad. Feeling less beat up today.

AXLE C&P
55kg 4x5

20 seconds between sets

AXLE CLEAN
Bit worried about this as I failed 85kg first time last week.

90kg x2 (continental clean)
90kg x2 (continental clean)
90kg x2 (full clean)

Wasn`t going to try full clean but first two set felt ok. Think after a few weeks of practice I can clean this up. Would be far more economical if I can clean every rep in comp and it`ll be quicker.

65kg x12 in 45 seconds.

SANDBAG CARRY
5 minutes 14 reps of 15m

Same as last week but was a bit slower to start trying to pace myself

[markyg]

notes from today
More work done today

CAR DEADLIFT
160kg 2x10
160kg x26 in 45 seconds.


FRAME
220kg hold 30 seconds

160kg 3x2 15m

Seemed fine. Timing wise seemed about the same as last week with +20kg so happy enough. If I can keep it under 15 seconds I`ll be laughing.

ATLAS STONE
105kg 5x1

Bit of an issue on the pickup on first couple of reps so used a small amount of tacky. Other than that, felt comfortable

BENCH PRESS
140kg x3 REP PR
140kg x5 was probably a bit optimistic considering I hit 140kg x2 earlier in the week. Right delt felt a bit tight so dropped it down slightly

130kg x5
130kg x3

[markyg]

notes from today
Not bad today

PAUSED SQUAT
140kg 5x5

Felt pretty solid today


MEADOWS ROW
57.5kg 2x10, 1x8

LEG RAISES
3x10

[markyg]

notes from today
After a week`s holiday I now have Covid. Hurray. Not sure how this would go but got something done.

SQUAT
165kg 2x2
1RIR

BENCH
130kg x1

RDL
130kg 3x5

PULL UPS
17 reps in 2 mins.

Fatigue hit pretty hard here.

PLANK SHOULDER TAPS
3x15 each side

Tougher than they sound

[markyg]

notes from today
Not my best session. Might as well blame Covid.

AXLE C&P
55kg 4x5

20 seconds between sets

AXLE CLEAN
90kg x2 (continental clean)
90kg x2 (continental clean)

70kg x6

All over the shop.

SANDBAG CARRY
5 minutes 30 seconds 16 reps of 15m

SKULLS
4 sets

LATERAL RAISES
4sets

BAND PULL APARTS
4x20

[markyg]

notes from today
Still pretty fatigued but no point moaning about it. Got some stuff done. Hopefully back to normal next week.

FRAME CARRY
180kg (couldn`t be bothered with 170kg)
2x15m run (x2)

Got around 16 seconds on second run so not bad.

FRAME HOLD
230kg x30 seconds. RPE 7/8?

CAR DEADLIFT
180kg 2x10

STLAS STONE
105kg x5

Not sure on time as my video didn`t record properly. Felt ok though. No real break between reps.

[markyg]

notes from today
Work done.

SQUAT
180kg x1

140kg 2x5 paused

BENCH
80kg 2x15
1x10

MEADOWS ROW
60kg 3x8

[markyg]

notes from today
First bench PR in 6 years. Can`t really grumble. Back then I was a fat powerlifter. Now I`m just fat.

SQUAT
165kg 2x4
1RIR

BENCH
150kg x1 PR

RDL
130kg 3x8

PULL UPS
19 reps in 2 mins.

[markyg]

notes from today
Much better this week.

AXLE C&P
60kg 5x4

20 seconds between sets

AXLE CLEAN
90kg x3 (continental clean)
90kg x3 (continental clean)

70kg x8 45 seconds

Slowly coming back.

SANDBAG CARRY
50kg and 80kg bag
2 lengths with 50
1 length with 80
run back
3 lengths with 50
1 length with 80

1 minute 50 seconds.

RPE with 80, probably 7/8?

SKULLS
4 sets

LATERAL RAISES
4sets

BAND PULL APARTS
4x20

[markyg]

notes from today
Just some circus DB tonight.

CIRCUS DB
42.5kg 4x7

[markyg]

notes from today
Pretty good session overall. Felt a bit tired but everything moved well so go figure. Might be my choice of pre workout meal.

FRAME CARRY
190kg
3x15m run (x2)

Got around 16 seconds on second run so not bad. Weight is going up but the time is pretty much staying the same so that`s good.

FRAME HOLD
260kg x30 seconds. RPE 9

Clearly I can`t count. Supposed to be 250kg.

CAR DEADLIFT
180kg 2x10

180kg x24 (45 seconds)

ATLAS STONE
105kg x1 x1 tackyless to warm up
105kg x5 in 60 seconds.

Really happy with this. Was moving very well. Tacky on the hands.

[markyg]

notes from today
Work done.

SQUAT
140kg 5x5 paused

Wee bit tougher this week but got through it.

BENCH
80kg 3x15

MEADOWS ROW
60kg 3x8

[RobertMoriRB]

LOG CLEAN
115kg x1 PR

Huge congrats on the PR, was it a bit of a grind or was smooth enough to get up and go for the 120?

[markyg]

Huge congrats on the PR, was it a bit of a grind or was smooth enough to get up and go for the 120?

Thanks man! Hard to say. Log always messes with my head. I seem to remember just being happy with 115kg on the day but with hindsight I could have planned jumps a bit better to hit 120kg.

[markyg]

notes from today
Really poor night`s sleep so hit the easy stuff today and I`ll hit squats and RDL fresh tomorrow

BENCH
105kg x10
95kg 3x10

PULL UPS
22 reps in 2 mins.

RENEGADE ROWS
This was a new one. Very tough!

7.5kg 3x8

[PhDPepper1111]

Second person this week noting sleep issues - I've really been working to use my CPAP which has improved sleep quality but decreased total sleep time.
Hope today is better!

[markyg]

Second person this week noting sleep issues - I've really been working to use my CPAP which has improved sleep quality but decreased total sleep time.
Hope today is better!

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.

[markyg]

notes from today
Not bad. Getting there.

SQUAT
170kg 3x3
2RIR

RDL
140kg 3x6

[markyg]

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.

AXLE C&P
90kg 3x3

65kg 6x3

20 seconds between sets

AXLE CLEAN
75kg x10 45 seconds


SANDBAG CARRY
80kg sandbag. 60sec work/60 sec rest

1st run 3 lengths, drop, half a length
2nd run 1.5 lengths, drop. 1.5 lengths

Pickup was feeling much better this week

SKULLS
4 sets

LATERAL RAISES
4sets

BAND PULL APARTS
None this week. Left arm was feeling a bit of discomfort.