Markyg`s log

**markyg** · 03-10-2021, 10:44 AM

NOTES FROM TODAY
Hey ho

4" BLOCK PICK UP
22.5kg x 4 right hand
22.5kg x1 left hand
22.5kg x6 right hand
20kg x6 left hand

ROLLING THUNDER
60kg x1 each hand
45kg x24 right hand
45kg x21 left hand

**markyg** · 03-11-2021, 10:54 AM

NOTES FROM TODAY

Lower back still fried.

PUSH PRESS
60kg x5
70kg x5
80kg x5
90kg x5
100kg x5 REP PR

BELTLESS DEADLIFT
180kg x3
200kg x3
That was enough

FLAT DB BENCH
28kg x11
38kg x11
46kg x11

INC DB ROW
Pause at top
28kg 3x12

**markyg** · 03-12-2021, 10:54 AM

NOTES FROM TODAY
Working around an injured back

SPEED DEADLIFTS
140kg 7x3

INCDB BENCH
28kg x10
38kg x10
40kg x10

HAMMER CHINS
x6
x6
x6

**markyg** · 03-13-2021, 05:53 AM

NOTES FROM TODAY
Meh. Lots of small niggles. Need a week off.

TWO HANDED PLATE PINCH
60kg x2,
55kg x5 x2

DOH AXLE PENDLAY ROWS
105kg 3x8

DOH BARBELL SHRUGS
150kg x12 x10 x8

**markyg** · 03-15-2021, 11:37 AM

NOTES FROM TODAY
Just upper body this week.

SEATED OH PRESS
40kg x10
50kg x10
60kg x8
70kg x8
40kg x22

Front, side and rear delts and some arms.

**markyg** · 03-17-2021, 11:39 AM

NOTES FROM TODAY
Just upper body this week.

FLAT DB PRESS
Up to 58kg x5 REP PR

INC DB PRESS
28kg x20, x1, x10

Some flys

**markyg** · 03-18-2021, 11:25 AM

NOTES FROM TODAY
Some grip

COC GRIPPER
Trainer
x28
x5
x26
x15

2" DB DEADLIFT
65kg x1 each hand

2" DB ROW
35kg 3x10 each hand

**markyg** · 03-19-2021, 11:57 AM

NOTES FROM TODAY
Ok.

DB ROW
28kg x10
38kg x10
45kg x10
52kg x10
59kg x10
66kg x8
73kg x6

INC DB ROW
28kg 3x12

HAMMER CHINS
3x5

**markyg** · 03-20-2021, 10:22 AM

NOTES FROM TODAY
Some grip

DEADLIFT BAR
Up to 250kg x1

COC GRIPPER
Trainer
x37 RH
x16 LH
x26 RH
x8 LH

2" DB DEADLIFT
67.5kg x1 each hand JUST!

2" DB ROW
40kg 3x10 each hand

BLOCK PINCH
7 RH
3 LH

**markyg** · 03-22-2021, 01:21 PM

NOTES FROM TODAY
Not bad. Right hip really tight.

BARBELL HANG CLEAN
50kg x5
60kg x5
70kg x5

BELTLESS DEFICIT DEADLIFT
120kg x6
140kg x6
160kg x6

SNATCH GRIP RDL
60kg x6
70kg x6
80kg x6

STANDING BB PRESS (2 SECOND NEGATIVE)
70kg x6
70kg x6
60kg x6

SNATCH GRIP PAUSED BARBELL ROW
60kg 3x10

**markyg** · 03-23-2021, 12:01 PM

NOTES FROM TODAY
Work done.

LOG VIPER
70kg 3x5

BELTLESS SQUAT - 2 sec negative
90kg x8
100kg x8

BULGARIAN SPLIT SQUATS
+5kg DB 3X15

PENDLAY ROWS
80kg x8
90kg x8
100kg x8

**markyg** · 03-24-2021, 11:27 AM

NOTES FROM TODAY
Some grip

TWO HAND PLATE PINCH
60kg x1 each hand

20kg BLOCK ROW
2 reps RH
1 rep LH

20kg BLOCK CLEAN
1 rep each hand

20kg BLOCK CURL
2 reps RH
0 reps LH

ROLLING THUNDER
50kg x1 each hand
40kg x27 RH
40kg x28 LH

2" DB HAMMER CURLS
10kg 2x12

**markyg** · 03-25-2021, 11:50 AM

NOTES FROM TODAY

Lower back still fried.

BELTLESS PUSH PRESS
60kg x5
70kg x5
80kg x5

BELTLESS DEADLIFT
160kg x3
180kg x3
190kg x3
200kg x3

FLAT DB BENCH
28kg x11
38kg x11
48kg x11 REP PR

INC DB BENCH
28kg 2x12

**markyg** · 03-26-2021, 10:52 AM

NOTES FROM TODAY
Working around an injured back

SPEED DEADLIFTS
140kg 4x3

PAUSED FRONT SQUATS
60kg x6
70kg x6
80kg x6

INC BENCH
60kg x10
70kg x10
80kg x8

HAMMER CHINS
x5
x5
x5

HIP THRUSTS
90kg x20, x20, x10

**markyg** · 03-27-2021, 06:28 AM

NOTES FROM TODAY
Some grip

YOKE
180kg 4x1
220kg 4x1

Good to get back to it

COC GRIPPER
Trainer
x39 RH
x20 LH
x28 RH
x9 LH

2" DB DEADLIFT
60kg x1 each hand
70kg x0 (2-3" off the ground)

2" DB ROW
40kg 3x12 each hand

Right hand was slipping a couple of times

BLOCK PINCH
11 RH
5 LH

**markyg** · 03-29-2021, 11:27 AM

NOTES FROM TODAY
Not bad.

BARBELL HANG CLEAN
40kg x5
50kg x5
60kg x5
70kg x5
80kg x5

BELTLESS DEFICIT DEADLIFT
150kg x6
160kg x6
170kg x6
180kg x6 REP PR

SNATCH GRIP RDL
65kg x8
75kg x8
85kg x8

STANDING BB PRESS (2 SECOND NEGATIVE)
70kg x6
70kg x6
70kg x6
70kg x4

SNATCH GRIP PAUSED BARBELL ROW
65kg 3x10

**markyg** · 03-30-2021, 11:37 AM

NOTES FROM TODAY
Work done.

LOG VIPER
70kg x5
72.5kg x5
75kg x5

BELTLESS SQUAT - 2 sec negative
100kg x8
110kg x8
120kg x8

BULGARIAN SPLIT SQUATS
+5kg DB 3x15

PENDLAY ROWS
100kg x8
110kg x8
120kg x8

**markyg** · 03-31-2021, 10:44 AM

NOTES FROM TODAY
Some grip

ROLLING THUNDER
Up to 60kg x1 each hand

55kg x5 each hand

TWO HAND PLATE PINCH
45kg x16
45kg x25
45kg x28

2" HAMMER CURLS
12.5kg 2x15

**markyg** · 04-01-2021, 11:19 AM

NOTES FROM TODAY

Bit better

BELTLESS PUSH PRESS
65kg x5
75kg x5
85kg x5

BELTLESS DEADLIFT
160kg x3
180kg x3
190kg x3
200kg x3

FLAT DB BENCH
28kg x11
40kg x11
50kg x11 REP PR

INC DB BENCH
28kg 2x12

**markyg** · 04-02-2021, 10:53 AM

NOTES FROM TODAY
Better

SPEED DEADLIFTS
140kg 4x3

PAUSED FRONT SQUATS
60kg x6
70kg x6
80kg x6

INC BENCH
60kg x10
70kg x10
80kg x10

HAMMER CHINS
x5
x4 +5kg
x4 +5kg

HIP THRUSTS
100kg x10 x15 x15 x10

**markyg** · 04-03-2021, 04:59 AM

NOTES FROM TODAY
Some grip

2" DB DEADLIFT
70kg x1 each hand

90kg x1 each hand (braced)

2" DB ROW
45kg 3x6 each hand

BLOCK PINCH
12 RH
4 LH

COC GRIPPER
Trainer
x18 RH
x12 LH

**markyg** · 04-05-2021, 11:18 AM

NOTES FROM TODAY
Not bad.

BARBELL HANG CLEAN
42.5kg x5
52.5kg x5
62.5kg x5
72.5kg x5
82.5kg x4 x0 x1

BELTLESS DEFICIT DEADLIFT
135kg x6
145kg x6
155kg x6
170kg x6
185kg x6REP PR

SNATCH GRIP RDL
70kg x8
80kg x8
90kg x8

STANDING BB PRESS (2 SECOND NEGATIVE)
72.5kg x6
72.5kg x6
72.5kg x6

SNATCH GRIP PAUSED BARBELL ROW
70kg 3x10

**markyg** · 04-06-2021, 11:22 AM

NOTES FROM TODAY
Work done.

LOG VIPER
70kg x5
72.5kg x5
75kg x5
77.5kg x5

BELTLESS SQUAT
100kg x7
120kg x7
125kg x7
130kg x7

BULGARIAN SPLIT SQUATS
+5kg DB 3x15

PENDLAY ROWS
100kg x8
120kg x8
130kg x8

**markyg** · 04-07-2021, 10:37 AM

NOTES FROM TODAY
Some grip

COC GRIPPER
1.5
x0 RH
x0 LH

1.0
x2 RH
x0 LH

Trainer
x38 RH
x27 LH

ROLLING THUNDER
50kg x13 RH
50kg x12 LH

2" DB ROW
35kg x23 each hand

**markyg** · 04-08-2021, 11:20 AM

NOTES FROM TODAY

Bit better

BELTLESS PUSH PRESS
50kg x3
60kg x4
70kg x4
80kg x4
90kg x4

BELTLESS DEADLIFT
200kg x3
210kg x3
220kg x3

FLAT DB BENCH
28kg x11
40kg x11
52.5kg x9 REP PR

INC DB BENCH
28kg x12
38kg x12

**markyg** · 04-09-2021, 11:07 AM

NOTES FROM TODAY
Better

SPEED DEADLIFTS
150kg 6x3

PAUSED FRONT SQUATS
55kg x6
65kg x6
75kg x6
85kg x6

INC BENCH
70kg x10
80kg x10
90kg x10 REP PR

HAMMER CHINS
x5
x5 +5kg
x5 +5kg

HIP THRUSTS
100kg x20 x15 x15

**markyg** · 04-10-2021, 06:05 AM

NOTES FROM TODAY
Some grip

DOH AXLE DEADLIFT
140kg x1
130kg x3 x3 x2

2" DB DEADLIFT
65kg x1 each hand
72.5kg x0

2" DB ROW
40kg x11 RH
40kg x18 LH
40kg x15 RH
40kg x16 RH

2" BLOCK PINCH
25kg x1 RH
25kg x1 RH
20kg x15 RH
20kg x15 RH
20kg x17 RH
20kg x14 RH

Some arms

**markyg** · 04-12-2021, 11:39 AM

NOTES FROM TODAY
Not bad.

BARBELL HANG CLEAN
40kg x5
50kg x5
60kg x5
70kg x5
70kg x5

Just trying to work on technique

BELTLESS DEFICIT DEADLIFT
140kg x6
150kg x6
160kg x6
170kg x6
180kg x6
190kg x6REP PR

Almost died

SNATCH GRIP RDL
80kg x8
100kg x8

STANDING BB PRESS (2 SECOND NEGATIVE)
75kg x5
75kg x5

SNATCH GRIP PAUSED BARBELL ROW
75kg 3x10

**markyg** · 04-13-2021, 11:38 AM

NOTES FROM TODAY
Work done. Lower back fried from yesterday.

LOG VIPER
70kg x5
75kg x5
80kg x5

BELTLESS SQUAT (2 sec negative)
80kg x8
90kg x8
100kg x8
110kg x8
120kg x8

BULGARIAN SPLIT SQUATS
BW x15
+5kg DB x15
+10kg x12

PENDLAY ROWS
80kg x8
100kg x8
120kg x8

**markyg** · 04-14-2021, 11:14 AM

NOTES FROM TODAY
Some grip

CoC
#1 - 5 reps right hand
#1 - 0 reps left hand
#T - 50 reps right hand
#T - 19 left hand

ROLLING THUNDER
55kg x4 right hand
55kg x5 left hand

2" DB ROW
40kg x13 RH
40kg 22LH

2" BLOCK PINCH
20kg x23 RH
20kg x16 LH

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