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Old 01-09-2012, 08:48 AM   #241
markievicz
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5/3/1 Cycle 3 Wk 2
Deadlift


Deadlift 531
[Goal] Actual
[100x3] 100x3
[115x3] 120x3
[130x3+] 130x7


Assistance

1.Cable Rows: 5 sets of 12 (235lbs)
2.Lat Machine: 5 sets of 10 (80kg )

3.Hanging Straight Leg Raise: 2 sets of 18 , 2 sets of 15
4.Weighted Cable Crunch: 4 sets of 15 (60Kg)
Notes

run of the mill session.
thank you , come again
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Old 01-09-2012, 08:50 AM   #242
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Quote:
Originally Posted by Off Road View Post
Nice job getting the rep PR. Presses can be a slow mover, so any progress is excellent.
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Originally Posted by T-Bone View Post
Squats and presses looking good M!
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Take all the PRs you can get on presses
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Ugly doesn't matter.....PR is what matters cause that means progression. Nice work!
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Great pressing buddy! Ugly ones count too! If they didn't none of us would ever hit a PR! All those ugly ass ones become clean ass ones as some wise sage told me once.
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great work mark!
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Great pressing! And an ugly PR is still a PR.
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Strong pressing, like everyone's said, PR's = progress
thanks fella's, progress is progress i reckon!
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Old 01-09-2012, 08:55 AM   #243
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Heck ya, you got 7 reps on the 3s week...lots of room to make lots of progress.
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Old 01-09-2012, 02:59 PM   #244
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Strong deadlift session
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Old 01-10-2012, 08:18 AM   #245
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5/3/1 Cycle 3 Wk 2
Bench Press


Bench Press 531
[Goal] Actual
[100x3] 100x3
[110x3] 110x3
[120x3+] 120x4

4 again !

Assistance

1.Bench Press: 5 sets of 8 (90kg)
2.DB Row: 4 sets of 15 (40kg DB)
3.GCBP : 4 sets of 8 (60kg)


Notes

was really expecting to push out 5 on the money set. got 4 again and couldnt risk being pinned as i had no spotter. LtL's high rep DB rows nearly killed me again , so much so i had no desire for Abs today.

weighed in at 101kgs this morning. will have to lose that 1kg before Feb. should be no big deal.

will swim tomorrow for rest day.
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Old 01-10-2012, 08:44 AM   #246
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Nice work buddy.

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Old 01-10-2012, 08:54 AM   #247
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[120x3+] 120x4

4 again !

was really expecting to push out 5 on the money set.
If you keep getting 4 reps with a heavier weight...That's progress!

Dumbbell rows are like cardio and strength training combined, they will gas you for sure. You did a bunch of them, nice work.

Good session
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Old 01-10-2012, 09:09 AM   #248
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Nice work buddy.

LtL
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Quote:
Originally Posted by Off Road View Post
If you keep getting 4 reps with a heavier weight...That's progress!

Dumbbell rows are like cardio and strength training combined, they will gas you for sure. You did a bunch of them, nice work.

Good session
nah problem is i keep getting 4 reps with 120kgs...

agreed on the DB rows , my aim is to bild up to sets of 20 for them. found them great for my grip on DL's
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Old 01-10-2012, 09:11 AM   #249
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Awesome work Markie-V, heavy lifting and a ton of volume, great stuff.
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Old 01-10-2012, 09:21 AM   #250
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nah problem is i keep getting 4 reps with 120kgs...
How many times have you repeated 120? Did you reset and work back up already or are you keeping the weight the same each cycle?
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