Markievicz Training Log

[JordanK91]

Nice to see you squatting again Al.. Take your time and come back stronger than ever

[Squatter]

I think we all get caught up in the numbers game and chasing PR's at some point. It's great to hear you've reset your plan and mind and are ready to achieve the goals. I have to credit the Crew for turning me into a form freak - good to hear you will become one this year!!

[BendtheBar]

Smash 2013.

[MikeM]

Smart move Alan. Good to hear you're back at it healthy and smart. I think that is the key to lifting. Stay smart and healthy, pick your days to push it when you feel great and don't push it when you don't feel great.

[markievicz]

Originally Posted by big_swede

Good stuff markie, speedy recovery and a happy new year to you. PBs in 2013!!

thanks big Swede , happy new year to you also!

Originally Posted by BigJosh

Glad you are back at it. Be patient man, you will be above and beyond where you were in no time. Great point btw about chasing numbers on a spreedsheet. I myself have been guilty of that and is something I could us work on.
Looking forward to seeing your new routine. Best of luck in 2013.

thanks for looking in Josh - good to see you back posting on mab also

Originally Posted by ravimolasaria

Glad that you are back ... one step at a time and you will be at your 100% sooner than you expected. ... Slow and steady because INJURIES sucks ... great come back session Alan ...

thanks as always Ravi.

Originally Posted by JordanK91

Nice to see you squatting again Al.. Take your time and come back stronger than ever

hopefully will do!
do you even log anymore!

Originally Posted by Squatter

I think we all get caught up in the numbers game and chasing PR's at some point. It's great to hear you've reset your plan and mind and are ready to achieve the goals. I have to credit the Crew for turning me into a form freak - good to hear you will become one this year!!

thanks Jim.
hope 2013 is a great year for you.
im sure it will be.

Originally Posted by BendtheBar

Smash 2013.

smash what??

Originally Posted by MikeM

Smart move Alan. Good to hear you're back at it healthy and smart. I think that is the key to lifting. Stay smart and healthy, pick your days to push it when you feel great and don't push it when you don't feel great.

nice advice there mike...this is somethig i need to work on this year

[markievicz]

Thursday 3 Jan. 2013

Rack Pull – just below the knee
180kg x 3
180kg x 3
180kg x 3

Rack Clean – just above the knee
60kg x 10

Power Shrug -just above the knee
100kg x 3
140kg x 3
170kg x 3

Waist High Pulls
100kg x 1 – 3 Singles
120Kg x 1 – 1 Singles

I think I am doing this wrong , will take a vid next week.

Pull Ups
BW x 6 - 5 sets – Total 30

Ab Wheel From Knees
BW x 10 - 3 sets – Total 30


Notes
Rack pulls felt just about right
Power shrugs are also tough but feel ok.
Will slowly add weight to these.

[LtL]

Good looking pull session there.

[markievicz]

Originally Posted by LtL

Good looking pull session there.

thanks Al , it ought to be , Steve posted it up a while back for RobMoriRB
here it is

[big_swede]

Good pulls markie!

[Hunterace]

Great workout Al!