Markyg`s log

[markyg]

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

[markyg]

notes from today
Choked with the cold today so did the absolute bare minimum and left.

squat
100kg 5x10

STRICT PRESS
40kg 5x10

[markyg]

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

[markyg]

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

[markyg]

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

[markyg]

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

[markyg]

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

[markyg]

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

[markyg]

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

[markyg]

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

[markyg]

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

[markyg]

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

[markyg]

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

[markyg]

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

[markyg]

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

[markyg]

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