Markyg`s log

[markyg]

notes from today
Still trying to shake this cold but a lot better than before. Still plenty of mucus flying around.

standing broad jump
x5

squats
172.5kg 5x3 RIR 1

front squats
90kg 3x8

axle deadlift
190kg x5
170kg x8
150kg x13

Pull Ups
2x7

single leg raise
2x10

[markyg]

NOTES FROM TODAY
Still not 100% but work done.

MUSCLE CLEAN
55kg x2
50kg 3x2

LOG CLEAN AND PRESS
100kg x1
110kg x1
115kg x0
115kg x0

80kg 7x3 EMOM (only first rep cleaned)

Not overly disappointed here. 110kg felt very smooth. Video didn`t record. 115kg just too far on the day.

PENDLAY ROWS
130kg 4x8


CIRCUS DB
35kg x10 each arm

CARDIO
15m x2
Sandbag walk 50kg

50kg farmers 15mx4. 3 sets

My farmers are 50kg empty.

[markyg]

NOTES FROM TODAY
Back to it.

SANDBAG OVER SHOULDER
3x3

DEADLIFT
187.5kg 2x5
205kg 3x3

DEFICIT DEADLIFT
180kg 2x3
180kg x6

FLAT BENCH PRESS
105kg 4x6

PRONATED WEIGHTED PULLUP
+20kg
4 minutes, 2 rep every 45 second

Bit less slop this week

[markyg]

NOTES FROM TODAY
Work done

PIN FRONT SQUAT
130kg x3
EMOM
115kg 6x3

Still tough

AXLE FTOH
85kg x5
75kg x8
65kg x10

YOKE
120kg x 60m (15mx4)

ATLAS STONE
60kg x3

4 rounds of the above 2 exercises back to back.

COPENHAGEN PLANK
3x6

Getting better

[COBBER]

In. Strong front squats bro, doing them on the pins must be hard as **** I never done that before.

[markyg]

In. Strong front squats bro, doing them on the pins must be hard as **** I never done that before.

Thanks man. It`s pretty awful I have to admit. My coach says it`ll help my deadlift so fingers crossed!

Appreciate the comment. Stay safe

[markyg]

notes from today
Happy enough. I honestly (and weirdly) prefer deadlifting on an axle.

standing broad jump
x5

squats
180kg x1
190kg x1
200kg x1

front squats
92.5kg 3x8

axle deadlift
200kg x4
180kg x8
160kg x10

Pull Ups
3x7

leg raise
3x10

[COBBER]

Squats, Front Squats and Axel Deadlifts all in the same session?? Your coach fkn hates your ass dude lolol

Dam your gonna destroyyy your PRs when you next compete! Your repping all your maxes lol, anything coming up soon??

[markyg]

Squats, Front Squats and Axel Deadlifts all in the same session?? Your coach fkn hates your ass dude lolol

Dam your gonna destroyyy your PRs when you next compete! Your repping all your maxes lol, anything coming up soon??

Haha yeah I think I offended him in a previous life!

Tbf my maxes in my signature are way old. Like 10+ years. Current (i.e. in the past year or so) maxes are somewhere around S: 210kg, B: 145kg DL: 272.5kg. I don`t really do powerlifting anymore but got a strongman push/pull in Dec (log/deadlift) and an inters comp in Jan.

You run a log? I`ll stop by.

[markyg]

NOTES FROM TODAY
Last session before my holiday so a bit rushed.

MUSCLE CLEAN
55kg x2
50kg 3x2

LOG CLEAN AND PRESS
Clean/Press/Jerk - 4x2
80kg

Pretty comfortable. Need to work on my jerk though it`s poor.

CIRCUS DB
35kg x12 each arm

Comfortable

BENCH
60kg x10
70kg x10
80kg x10
90kg x10
80kg x10
70kg x10
60kg x10

Some triceps.

[markyg]

notes from today
First day back after the holiday. I can literally smell the red wine coming out of my pores. Fun.

standing broad jump
x5

squats
160kg 3x2

front squats
92.5kg 3x8

axle deadlift
205kg x3
165kg x8
145kg x10

Pull Ups
7, 6, 6

dead bugs
3x10

[markyg]

NOTES FROM TODAY
Work done. Those last 3 exercises back to back (ish) were brutal

MUSCLE CLEAN
50kg x5
45kg 3x5

LOG CLEAN AND PRESS
Clean/Press/Jerk - 4x2
80kg

Pretty comfortable. Need to work on my jerk though it`s poor.

PENDLAY ROW
140kg 4x6

CIRCUS DB
35kg x10
35kg x8

Comfortable

80kg SANDBAG CARRY
2x15
2x15

50KG FARMERS
4x15m
4x15m

[markyg]

NOTES FROM TODAY
Back to it.

VERTICAL JUMP
x5

DEADLIFT
200kg 3x3

FLAT BENCH PRESS
105kg x8

PRONATED WEIGHTED PULLUP
+20kg
x10 2:20ish

RDL
100kg x10
110kg x10
120kg x10

PUSH UPS
x30
x20
x13

Surprised at how quick these dropped off.

[markyg]

NOTES FROM TODAY
Work done

PIN FRONT SQUAT
EMOM
100kg 7x3


AXLE FTOH
65kg
Clean, Press x3
Clean, Jerk

4x2

Pretty easy. All strict press.

SUITCASE CARRY
60kg x30m (turn at 15m) each hand

OVERHEAD DB CARRY
28kg x30m (turn at 15m) each hand

2 rounds of the above 2 exercises back to back.

105kg ATLAS STONE
3x2

First set tackyless.
Second and third sets, stone was slipping so some tacky on fingertips.

COPENHAGEN PLANK WITH HIP LIFT
3x5

[markyg]

NOTES FROM TODAY
Work done. Nothing too heavy.

200kg YOKE INTO 40kg SANDBAG CARRY OVER BAR
4x15m. Got it down to around 21 seconds.

105kg ATLAS STONE TO 48"
4x1

All tackyless

Some arms

[markyg]

notes from today
Work done. Did it over 2 days as I fancied squatting on Sunday and had some time.

standing broad jump
x5

squats
165kg x2
175kg x2

front squats
95kg 3x8

axle deadlift
185kf 4x3 (every 2 minutes)

Pull Ups
10, 8, 7

dead bugs
3x10

[markyg]

NOTES FROM TODAY
Work done. Those last 3 exercises back to back (ish) were brutal

PENDLAY ROW
140kg x6
145kg 3x6

LOG POWER JERK
35kg x8
45kg x5
55kg x5

Bit meh

LOG CLEAN AND PRESS
Clean/Press/Jerk - x2
85kg

4 rounds

Pretty comfortable. Need to work on my jerk though it`s poor.



CIRCUS DB
35kg x10
35kg x10


40kg SANDBAG CARRY
2x15
2x15

60KG FARMERS
4x15m
4x15m

[markyg]

NOTES FROM TODAY
Back to it.

VERTICAL JUMP
x5

DEADLIFT
207.5kg 4x3
225kg x1

FLAT BENCH PRESS
100kg 3x8

PRONATED GRIP PULLUP
3x5

RDL
110kg x10
120kg x10
120kg x10

PUSH UPS
x25
x16
x13

[markyg]

NOTES FROM TODAY
Was at work today so trained at a local gym.

Had to wait for the trap bar so did some normal deadlifts for a warm up.

DEADLIFT
Up to 240kg x1

TRAP BAR DEADLIFT
Up to 220kg x5

MEDLEY
Keg into farmers into tyre flip. Each run 10m
4 rounds

All very light implements.

BATTLE ROPES
4 rounds of 30 seconds on 30 second off

30kg SANDBAG TOSS OVERHEAD
4 rounds of 30 seconds on 30 second off

[markyg]

notes from today
Did squats on Sunday again.

standing broad jump
x5

squats
172.5kg x2
182.5kg x2

front squats
97.5kg 3x8

axle deadlift
190kg 4x2 (every 2 minutes)

145kg x15 REP PR

Pull Ups
10, 8, 6

dead bugs
3x10

[markyg]

NOTES FROM TODAY
Log felt a bit heavy tonight.

The last medley almost did for me. Brutal.

PENDLAY ROW
140kg x6
145kg x6
150kg x6 PR

LOG POWER JERK
60kg 4x4

LOG CLEAN AND PRESS
Clean/Press/Jerk - x2
87.5kg

4 rounds

CIRCUS DB
35kg x8
35kg x8
35kg x8


40kg SANDBAG CARRY
2x15m
2x15m
2x15m

60KG FARMERS
4x15m
4x15m
4x15m

[markyg]

NOTES FROM TODAY
Everything moved pretty well tonight.

VERTICAL JUMP
x5

DEADLIFT
207.5kg 3x3
225kg x1
230kg x1 RPE 7.5-8

FLAT BENCH PRESS
105kg 3x8

Last rep paused.

HAMMER GRIP PULLUP
3x8

RDL
125kg 3x10

PUSH UPS
x26
x20
x18

[markyg]

NOTES FROM TODAY
Work done

PIN FRONT SQUAT
EMOM
110kg 5x2

Bit better this week. The 1 less rep makes a difference on EMOM.


AXLE FTOH
75kg
Clean, Press x3
Clean, Jerk

4x2

Bit tougher this week.

SUITCASE CARRY
65kg x30m (turn at 15m) each hand

OVERHEAD DB CARRY
28kg x30m (turn at 15m) each hand

2 rounds of the above 2 exercises back to back.

105kg ATLAS STONE
3x3
Needed tacky this week

[markyg]

NOTES FROM TODAY
Absolutely pissing down outside so no event work. Low back was a bit frazzled today.

INCLINE BB BENCH
Up to 120kg x1 PR
100kg x10 REP PR

TRAP BAR DEADLIFT
140kg 3x5


BATTLE ROPES
5 rounds of 30 seconds on 30 second off

30kg SANDBAG TOSS OVERHEAD
5 rounds of 30 seconds on 30 second off

Some lat pull down and some hot/cold

[markyg]

notes from today
Did squats on Sunday again.

standing broad jump
x5

squats
180kg x2
187.5kg x2

front squats
100kg 3x8

axle deadlift
190kg x2
195kg x2
200kg x2
205kg x2

150kg x14 REP PR

Pull Ups
7,7,7

dead bugs/pallov
3x10

[markyg]

NOTES FROM TODAY
Jerk is slowly improving

PENDLAY ROW
140kg x6
145kg x6
150kg x6
150kg x4

10" LOG POWER JERK
65kg 4x3

13" LOG CLEAN AND PRESS
Clean/Press/Jerk - x2
90kg

4 rounds

Switching between a clean and a jerk boggles my brain.

CIRCUS DB
35kg x10

MEADOWS ROW
30kg 4x10

60KG FARMERS
4x15m
4x15m
4x15m
4x15m

[markyg]

NOTES FROM TODAY
Work done. Stones feeling a bit better this week.

PIN FRONT SQUAT
EMOM
110kg 5x2

Bit better this week. The 1 less rep makes a difference on EMOM.


AXLE FTOH
75kg
Clean, Press x3
Clean, Jerk

3x2

80kg
Clean, Press x3
Clean, Jerk

1x2


SUITCASE CARRY
70kg x30m (turn at 15m) each hand

60kg ATLAS STONE CARRY
2x15m

2 rounds of the above 2 exercises back to back.

105kg ATLAS STONE
2x4
Needed tacky this week

[markyg]

NOTES FROM TODAY
Good session today. Feeling it now. Had to do this Saturday instead of Thursday.

VERTICAL JUMP
x5

DEADLIFT
207.5kg 2x3
230kg x1
237.5kg x1 RPE 8
242.5kg x1 RPE 9

FLAT BENCH PRESS
110kg 3x8

Bench set up in this gym was horrible. All wonky and wobbly. Still got it done.

PRONATED PULLUP
3x5

RDL
125kg 3x1

PUSH UPS
x30
x23
x17

BATTLE ROPES
3x5 rounds. 30 seconds on/30 seconds off

Some arms

[markyg]

notes from today
Did squats on Sunday again.

standing broad jump
x5

squats
190kg x2

front squats
100kg 2x8
110kg x6

axle deadlift
190kg x2
200kg x2
205kg x2
210kg x2
215kg x2

180kg x9 REP PR

Pull Ups
7,7,7

dead bugs/pallov
3x10

[markyg]

NOTES FROM TODAY
So I moved things around a little which I think helped. Doing the log fresh felt better and then dropping the weight down for the jerk made it seem that much easier.

I`m hoping there`s no technical reason for the order of exercises but I was pretty fatigued when I got to the log last week.

13" LOG CLEAN AND PRESS
Clean/Pressx2
Clean/Jerk

4 rounds of the above
90kg/92.5kg/95kg/97.5kg

Last set was a bit wobbly.

13" LOG POWER JERK
Used the empty big log so wass 70kg
4x3

CIRCUS DB
40kg x7

PENDLAY ROW
140kg 2x8 REP PR
150kg x4
160kg x4 PR

MEADOWS ROW
35kg 4x10

60KG FARMERS
Moved these to tomorrow as was a bit pooped
4x15m
4x15m
4x15m[/QUOTE]