Markievicz Training Log

[BendtheBar]

Originally Posted by markievicz

[120x3+] 120x3

stop at 3 reps and go for 3 singles
130x1
130x1
135x1

had no spotter and really wanted to go for 135 on the last cause the first two singles went well.
said fup it and went for it. didnt get pinned , score!

Big score!

[JTurner]

Originally Posted by markievicz

cheers for that turner , will certaintly check it out, i have family in the US so might get one over there shipped to them and have them bring it back for me at xmas!

Lucky bugger ha

Great bench session! How do you find the lower rep assistance? I'm tempted to change some of my assistance sets to 5x5 instead of 5x10 in the new year.

[tank]

mark, big bench!! i'm trying to catch you, nice work bro!

[markievicz]

Originally Posted by BendtheBar

Big score!

cheers Steve

Originally Posted by JTurner

Lucky bugger ha

Great bench session! How do you find the lower rep assistance? I'm tempted to change some of my assistance sets to 5x5 instead of 5x10 in the new year.

to be honest i do 5*5 cause i am lazy and stuck for time! load up the plates and do the same weight for all 5!
i like that 5*5 approach...

Originally Posted by tank

mark, big bench!! i'm trying to catch you, nice work bro!

thank you sir!

[Kuytrider]

You don't need the abs to be showing for them to be strong Not many people would deadlift 160kg beltless without at least a decent strength core. Congrats on the bench PR, the 300 pound mark is yours for the taking.

[markievicz]

thanks Kuyt , ive had my eye on a 330lb touch and go bench for a while now...just have to keep inching towards it...

day of rest today - boring!

[Fazc]

Strong Benching there.

[markievicz]

Originally Posted by Fazc

Strong Benching there.

thanks Fazc , i think i will be happy when i get it up to 150kgs , but in honesty i know when i get there , ill want more!

[Gaz6682]

Originally Posted by markievicz

thanks Fazc , i think i will be happy when i get it up to 150kgs , but in honesty i know when i get there , ill want more!

Nothing wrong with always wanting more, it's what drives us on. Get after it mate

[markievicz]

5/3/1 Cycle 2 Wk 1
Squat


Squat 531
[Goal] Actual
[100x5] 100x5
[110x5] 100x5
[120x5+] 115x3

stop at 3 reps - singles week
150x1
150x1
150x1

looked back at cycle 1 wk 1 and saw i failed at 150Kg
so very happy with this , it means i can progress to 155kg on wk 3 of this cycle.

Assistance

1.Squats: 4 sets of 8 (90kgs)

2.Weighted Cable Crunch : 4 sets of 15 (60kg)
3.Weighted Decline Sit Uo : 4 sets of 10 (15kg plate on chest)


Notes
while unloading the bar cause some douche left it like that before me i dropped a 20kg plate on my big toe.

bad start

went for a little 2 min walk on it and got on with things after i calmed down.
then smashed some iron.