That's gotta be some Cockroach. Bite your head off, man.

[Markthetwisted]

05/08/2020

Bodyweight: 77.2kg
Post back injury max lifts (these were at beginning of July)
Deadlift 180kg
Squat 142.5kg
Bench 122.5kg

Trained this week looked like:
Monday 3rd
Bench 4x2 @ 105kg
Squat 4x3 @117.kg
Chins 1x10

Tuesday 4th
Bench 4x5 @ 85kg
Deadlift 6x1 @145kg
Cleans 3x3 @ 60kg

Wednesday 5th
Bench 1xfail @ 125kg 6x2 @100kg
Squat 1x1 @ 135kg, 3x6, 1x4, @102.5kg


I've been training in the work gym (we've had to bring it to the open air to use it, since all our gyms are closed at work because of Covid) I've been loosely following John Hanleys Quarantine Strength MM, and really enjoying it actually. Although, I do it 4 days, on then have 4 days off the gym, to fit my shifts. On the off days, I've been running, usually a track session and a 5-6 mile road run. An occasional weighted run/march.
This weeks sessions are week 3 of the MM, but I have been on annual leave for 18 days, so ive come into it a bit off. I'll repeat this 3 week cycle starting this Tuesday.
I struggled to get back into posting here, because of all the bother with getting logged in a while back then I lost all my places on the threads I liked to read. So I'll try keep to it.

[Markthetwisted]

7/8/2020

0100-0145

Bench
4xvr 10, 10, 10, 8

Deadlift
2x1 152.5kg
1x1 170kg
4x2 145 kg

That was enough for 1AM.

[GlasgowJock]

Welcome back Mark, good to read the back has finally healed?

[Markthetwisted]

Welcome back Mark, good to read the back has finally healed?

Cheers Jock, yeah it's seems to be as good as new (new used!) Aye no problems it seems, although my confidence in lifting is still somewhat shaky. Only way to shake that is keep lifting!

[Markthetwisted]

11/08/2020

Bench
6x3 97.5kg

Squat
1x1 125kg
5x6 100kg
1x4 100kg

Chin ups
10, 7, 6


12/08/2020

Bench
5x8 82.5kg

Deadlift
1x1 162.5kg
6x4 130kg

Push ups
1x20 - some kinda wrist pain when my hand is flat.

Curls
2x10 20kg on some kinda weird oval bar.


13/08/2020

Bench
1x1 115kg
5x4 95kg

Squat
7x3 110kg

Pull Ups
2x10
1x5

14/08/2020

Bench
5x10 80kg

Deadlift
4x3 145kg

Curls
3x8 20kg on Olympic ez bar

Notes on the week

Fairly easy feeling sessions at the start, but by the 4th day I'm feeling pretty fatigued during the session. I'm not really sure if that is because it's 4 days on the trot, or if it is Nightshift fatigue on the night of the last session. Probably both isn't it?
I've been trying to keep the 2 minute rest the standard, more to get the sessions out the way rather than for training effect.
Niggles wise, my wrist is sore in a press up position, I can knuckle them tho? And my right Achilles is tighter than a tight thing with rubber bands wound tight around it. So no running this week I think.

[Markthetwisted]

19/08/2020

Bench
1x1 110kg
6x3 100kg

Squat
6x3 115kg

Chins
Some? Can't remember, didn't write it down.

20/08/2020

Bench
6x6 85kg

Deadlift
6x3 137.5kg

Push ups and EZ Curls superset
3x20
3x12 20kg

21/08/2020

Bench
1x2 97.5kg
1x2 105kg
1x1 117.5kg
7x2 97.5kg

Squat
1x1 132.5kg
4x8, 1x5 92.5kg

Pull ups
2x10
1x7
1x6

22/08/2020

Bench
7x6 87.5kg

Deadlift
5x2 147.5kg
Power clean at 60kg, 2x2

EZ bar curls
3x8 22.5kg

Notes
All sets 2 Minute rest max, the no running just now seems to have trashed my conditioning a little. Nothing more to add.

[Markthetwisted]

27/08/2020

Bench
5x2 105kg

Squat
5x3 117.5kg

Chins
1x10

28/08/2020

Bench
6x5 85kg

Deadlift
8x1 145kg

Push ups and Curls
3x25 push ups
4x10 20kg (supersets) kinda

29/08/2020

Bench
1x1 125 kg
6x2 100kg

Squat
1x1 135kg
1x1 145kg
4x6 102.5kg

Pull ups
2x10

30/08/2020

Bench Variable Reps
2x9 80kg
2x8 80kg

Deadlift
2x1 152.5kg
1x1 170kg
4x2 145kg

Curls
4x8 22.5kg

Notes for the week
Happy with this week, hit numbers I'm happy with for squatting and benching. Ill maybe just maintain them a little the next cycle through and try get my Deadlift up a little more. Now that gyms are opening I'll move to a 3 a week on this template, i think the wee bit of recovery will let me eek a bit more out this. Then I might move to ATS or something.
Overall tho this program has been great for getting me back from injury and getting me nearer to where I was. Ill maybe throw in some conditioning soon too. Tight ankle willing.

[Markthetwisted]

02/04/2021

Bench
5x3 100kg

Squat
1x1 127.5kg
6x6 102.5kg

Chins
3x10

04/04/2021

Bench
4x8 85kg

Deadlift
1x1 157.5kg
6x4 125kg

Press ups
5x20

Curls

05/04/2021

Trail Run
3.38 miles 25mins 40s

06/04/2021

EMOM 21 mins
45 jumping jacks
18 burpees
20kg kettlebell, 20 swings

For 30s, then 60s, then 30s
15kg power bag squats
15kg power bag lunges
Press ups
Crunches
Burpees
Plank
Squat thrusts


it's been a while

[Markthetwisted]

08/04/2021

Road Run

5.74 miles in 42m 1s

Splits
1. 6.33
2. 6.53
3. 7.05
4. 7.58
5. 7.27
0.7. 8.18

[Markthetwisted]

10/04/2021

Bench
1x1 110kg
1x1 117kg
6x4 97.5kg

Squat
7x3 112.5kg

Pull Ups
3x8

Jump Rope
1000 jumps (not straight through)

20m shuttles
3x6

[Markthetwisted]

12/04/2021

Body weight
76.3kg

Bench
5x10 82.5kg

Deadlift
5x3 140kg

Press
1x1 60kg
7 mins density 50kg. 34 reps. (Disgusting)

Curls
3x8 25kg

13/04/2021

Run to Work
4.92 miles, in 40mins, 50s.
Splits
1. 8.20
2. 9.02
3. 7.59
4. 8.06
0.9. 8.02

[Markthetwisted]

26/05/2021

Bench
1x2 95kg
1x2 105kg
1x1 115kg
7x2 95kg

Squat
1x3 100kg
1x1 120kg

Goblet Squat
3x10

Pull ups
3x10

Been training as usual, whilst the website has been down.
I've been training around a hernia for about 5 month's now, and now I've managed to irritate my right glute, running 3 miles home after 10 (small) beers a few weeks ago. Squats were painful, but with both issues on that side of my body, I didn't want to press too hard.

[Markthetwisted]

28/05/2021

Bench
2x10 bar
1x5 60kg
7x6 87.5kg

Deadlift
1x5 60kg
1x4 100kg
7x2 145kg

Press
1x10 bar
3x5 50kg

Trained in the work gym tonight, no interruptions. No pain, quite an easy session

[Markthetwisted]

29/05/2021

Circuit
25 pull ups
50 Deadlifts at 60kg
50 push ups
50 box jumps
50 barbell floor wipers 60kg
50 single arm clean and press 16kg KB
25 pull ups.

22 mins and 34 seconds.

Did this at work to kill some time while the fellas watched the champions League final. Wasn't planning on Training so was ad hoc. Didn't go too hard on it. Reps were broken up by mini rests!

[Markthetwisted]

02/06/2021

Squat
1x5 bar
1x5 60kg
1x2 100kg
4x3 120kg

Bit sore squatting, but able so did.

Bench
1x5 bar
1x5 60kg
1x3 90kg
7x2 102.5kg

Easy

Chins
12, 11, 8, 5.

04/06/2021

Bench
1x5 bar
1x5 60kg,
6x5 85kg

Deadlift
1x5 60kg
1x5 100kg
12x1 142.5kg

No drama here. Was away camping for Monday night, so had done a bit of hill walking on Monday and Tuesday. Managed to sunburn my tiny calves!

[Markthetwisted]

20/09/2021

Squat
1x1 132.5kg
2x3 117.5kg
2x5 105kg

Bench
5x6 92.5kg

Deadlift
4x4 132.5kg

Chins
10


Still lifting twice a week, running 3-4 times. Trying to hold on to the little strength I have doing this. Im rubbish at logging tho.

[Markthetwisted]

15/11/2021

Squat
1x1 135kg
5x2 122.5kg

Bench
4x6 90kg

Clean
3x3 65kg

Been training on and off, need to try get back in the way of logging.

Got the usual niggle and pains. Weighing in around 77kg.

[Markthetwisted]

17/11/2021

Deadlift
1x1 167.5kg
2x3 150kg

Wee niggle in my SI/hip area. Called it a day for Deadlifts.

Press
4x6 45kg

Not pressed in ages so took it real easy with them.

Chins
2x10, 1x6

Kneeling ab wheel rollouts
3x10

[Markthetwisted]

19/11/2021

Bench
1x1 115kg
5x3 105kg

Front Squat
3x5 67.5kg

Kneeling ab wheel
3x10

[Markthetwisted]

22/11/21

Squat
1x1 140kg
5x3 120kg

Bench
4x5 97.5kg

Clean
4x3 65kg

Hip/SI area still feels a bit out of sorts. Have full range. Just moderate pain. Was really wanting to go for run but that feels like it would make it worse, judging by a quick shuffle to see.