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Old 11-07-2011, 11:13 AM   #1
markievicz
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Default Markievicz Training Log

So where to start,

I guess for 3 or 4yrs now I have been going to the gym on a regular basis. training 4 or 5 days a week,fell into the noob trap of doing the same workout,
Eating incorrectly, training the wrong body parts for far too long.
earlier this year I became frustrated at my stalling and more often than not
Backward numbers and increasing frequency of injury.....from over-traning!

So decided to start reading up on old school training concentrating on compound lifts which led me to stumbled upon the 5/3/1
Have been running this for 6 cycles now, but in order to not confuse, i will call this cycle 1 for my training log.

About cycle 3 I decided to compete in powerlifting , which I know absolutely nothing about , so for now this log will track my progress towards the next available competition which is in early Feb 2012, and will be my first

I don't expect to set the world on fire here but I want to set myself a benchmark here to push on from.

I'll call it "learn by doing" !

Currently I'm looking to compete in either the 90kg or 100kg class. Not sure which just yet, I'm bouncing around 97kgs at 5ft 9

My approach to training is to , for now, stick with the 5/3/1 until I start to stall , for the assistance I'm going to probably play it by ear, and do what my body feels like on the day. Some days ill probably over train and some I might not even get assistance in. I'm trying to listen more to my body and find out when to push and when to hold back

Will try to get some footage up of my lifts for you experts to pick apart my technique

All comments and suggestions are surely welcome,

Last edited by markievicz; 11-07-2011 at 01:08 PM.
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Old 11-07-2011, 11:25 AM   #2
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Default 5/3/1 Cycle 1

5/3/1 Cycle 1 Wk 1
Deadlift


Deadlift 531
[Goal] Actual
[90x5] 90x5
[100x5] 100x5
[115x5+] 120x3

decided to stop at 3 reps and go for a few singles instead
130x1
140x1

lower back felt vey tight here so shut it down.

Assistance

1.(a)T-Bar Rows: 4 sets of 8 (60kgs) SS with
(b)Pulls ups (various grips): 4 sets AMAP [10,10,8,6]

2.(a) Preacher curls: 4 sets of 8 (20kg DB) SS with
(b) Ez bar curls: 4 sets of 8 (30kgs) [narrow grip]

3.(a) Hanging straight leg raise: 4 sets of 15 SS with
(b) DB side bends: 4 sets of 10 (32kgs DB)

Notes

happy to have worked back up to 140Kgs for 1 , got it up fine and feel i could easily get 150 for 1 on next visit .

Last edited by markievicz; 11-08-2011 at 08:25 AM. Reason: added weights lifted for assistance work
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Old 11-21-2011, 08:35 AM   #3
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Default

5/3/1 Cycle 1 Wk 3
Deadlift


Deadlift 531
[Goal] Actual
[100x5] 100x5
[115x3] 115x3
[130x1+] 130x2

decided to stop at 2 reps and go for three singles
(im gonna do this week 1 and week 3 of each cycle)
150x1 PB
150x1
150X1

while its not a huge weight this is a big milestone for me. last one was tough , grind it out son!
Assistance

1.
(a)Pulls ups (various grips): 3 sets AMAP [10,8,6]
(b)Cable Row: 3 sets of 10 (100kgs)

2. Lat Pull Down: 4 sets of 8 (80kgs)

3. Hanging Straight Leg Raise: 5 sets of 12

4. Weighted Crunches: 4 sets of 12 (60kgs )

Notes

excellent session , happy with the new Deadlift PB.

funny story , as i am walking out some random fella says to me ,
"no bicep curls today?"
smiling i walked past and said , none for today alright....which got me thinking about bicep curls for a while.....

my conclusion? ....
I almost give a sh!t about bicep curls
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Old 11-21-2011, 01:24 PM   #4
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nice work on the PR mark!
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My Training Journal 5' 8" Current BW 207 (94) lbs (kg)

20 JAN 12 at 200 (90) BW - 385/275/405 (175/125/184) SQ/B/D

29 MAY 12 at 206 (93) BW - 135/175 (61/79) SN/CJ
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Old 11-21-2011, 04:29 PM   #5
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Originally Posted by markievicz View Post
excellent session , happy with the new Deadlift PB.
Great work. Great accomplishment, and like you were saying in the PR thread, its good to reach a goal only to realise you want more. Keep up the hard work.
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Old 11-22-2011, 03:22 AM   #6
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Originally Posted by tank View Post
nice work on the PR mark!
thanks mate , happy withit alright

Quote:
Originally Posted by JTurner View Post
Great work. Great accomplishment, and like you were saying in the PR thread, its good to reach a goal only to realise you want more. Keep up the hard work.
cheers turner , next stop 200kgs .....
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Old 11-22-2011, 06:45 AM   #7
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next stop 200kgs ..... [/B]
let's get it!!!
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Old 11-28-2011, 10:42 AM   #8
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5/3/1 Cycle 1 Wk 4 -Deload
Deadlift


Deadlift 531
[Goal] Actual
[100x5] 100x5
[100x5] 100x5
[100x5] 100x5
[100x5] 100x5
[100x5] 100x5


Assistance

1.BB Rows: 5 sets of 5 (60kgs)
2.Chin ups : 4 sets AMAP [10,10,10,9]
3.Hanging straight leg raise: 4 sets of 15

Notes

said id do a few 5*5 's for deload week....i actually like that kind of set up.
nice to get BB rows back into the program , havent done these for some time.
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Old 11-28-2011, 10:52 AM   #9
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.i actually like that kind of set up.
nice to get BB rows back into the program , havent done these for some time.
Good combination of exercises. I prefer things like a 5x5 where I don't have to change weight over and over again.
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Old 11-28-2011, 11:16 AM   #10
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Originally Posted by BendtheBar View Post
Good combination of exercises. I prefer things like a 5x5 where I don't have to change weight over and over again.
this is the exact reason i went with this today....caught for time and didnt want to spend 30% of my precious minutes changing the weights on the bar...
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