Markievicz Training Log

[Squatter]

Solid back destruction Alan - especially the finisher with pull ups.

I have never done "Waist" high pulls either.

[KD5NFW]

Nice pull session! Good to see you back at it

[emekajokammor]

Originally Posted by markievicz

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

I don't know what that is but it sure sounds tough, lol.

[JTurner]

Good to see you back at it.

Originally Posted by markievicz

How do you find your form with the power perfect II's?

Thought I'd answer here to make it easier for you to find.

I've only just gotten back into squatting with the oly shoes, all my best lifts are in flat bottom wrestling boots. I stopped using them as with heavier weight I found myself getting forward with my knees coming forward/in and weight on my toes which started to wear on my knees.

Since then I've changed quite a lot about my squat and with the injury limiting numbers anyway I thought I'd give them another run. So far, I really like squatting in them, they just take some adjustment. Form feels solid this time, relatively upright back, especially for low bar and knees out comfortably. I'm interested to see if I still feel the same when I get back up to 1-3RM range.

So, to sum up that rambling, I think they are a benefit but I'll confirm in about 4-6 months .

[markievicz]

Originally Posted by big_swede

Good pulls markie!

Not really but hopefully I can build the numbers up to a respectable level.

Originally Posted by Hunterace

Great workout Al!

First one for back this year , looking forward to a good run for the next few weeks,

Originally Posted by Squatter

Solid back destruction Alan - especially the finisher with pull ups.

I have never done "Waist" high pulls either.

Well Jim , Steve recommends them and ill follow his lead for sure.

Originally Posted by KD5NFW

Nice pull session! Good to see you back at it

Thanks KD , its good to get back in

Originally Posted by emekajokammor

I don't know what that is but it sure sounds tough, lol.

here you are buddy

Originally Posted by BendtheBar

Waist High Pulls 50% of deadlift max x 8-10 singles

Start with the bar on the ground like you were going to do a power clean. Your only goal here is to clean the weight above your waist. Like this, but only to waist level:

Clean High Pull - YouTube

[markievicz]

Originally Posted by JTurner

Thought I'd answer here to make it easier for you to find.

I've only just gotten back into squatting with the oly shoes, all my best lifts are in flat bottom wrestling boots. I stopped using them as with heavier weight I found myself getting forward with my knees coming forward/in and weight on my toes which started to wear on my knees.

Since then I've changed quite a lot about my squat and with the injury limiting numbers anyway I thought I'd give them another run. So far, I really like squatting in them, they just take some adjustment. Form feels solid this time, relatively upright back, especially for low bar and knees out comfortably. I'm interested to see if I still feel the same when I get back up to 1-3RM range.

So, to sum up that rambling, I think they are a benefit but I'll confirm in about 4-6 months .

JT, thanks a million for taking the time to answer this.
I asked because I recently switched over to these shoes and after I hurt my knee I did wonder if the switch contributed in some small way to it.
I found on the day I hurt my knee that I noticed my knees coming in and my weight shifting forward to my toes as I was doing sets of 3RM.
Interesting that you found the same thing happening to you,
Looks like ill have to be watching this like a hawk for the next while.

I think ill stick with them for another while and see how things pan out too.

Thanks again.

[ravimolasaria]

Originally Posted by 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

Pull Ups
BW x 6 - 5 sets – Total 30

Very very strong numbers once again Alan ... take care of the Knee. You have aleady started squatting ... So don't put any additional pressure on it ... take care buddy ...

[markievicz]

Friday 4 Jan. 2013

Squats
70kg x 5
82.5kg x 5
100kg x 5
120kg x 5
137.5kg x 3
100kg x 8

Bench Press
60kg x 5
70kg x 5
80kg x 5
95kg x 5
110kg x 3
80kg x 8

Incline Bench Press
60kg x 10
60kg x 10
60kg x 10

Pull Ups
BW x 5 - 6 sets – Total 30

Side Bends
25kg Plate x 10 - 3 sets


Notes
Right knee felt ok again today. Am still minding it a bit .
Footage taken of the 120kgx5 set and 137.5kgx3 set for you guys to pick apart.

120kg x 5

Video tại vimeo.com - Đăng tại www.KyXaoViet.Com

137.5kg x 3

Video tại vimeo.com - Đăng tại www.KyXaoViet.Com

[ravimolasaria]

Originally Posted by markievicz

Friday 4 Jan. 2013

Squats
70kg x 5 82.5kg x 5 100kg x 5 120kg x 5 137.5kg x 3 100kg x 8

Bench Press
60kg x 5 70kg x 5 80kg x 5 95kg x 5 110kg x 3 80kg x 8

Incline Bench Press
60kg x 10 60kg x 10 60kg x 10

Pull Ups
BW x 5 - 6 sets – Total 30

Side Bends
25kg Plate x 10 - 3 sets


Notes
Right knee felt ok again today. Am still minding it a bit .
Footage taken of the 120kgx5 set and 137.5kgx3 set for you guys to pick apart.

SKWAAT Cures all ... great going Alan ... these are some very strong numbers ... keep pushing your limits brother ... And one last thing ... Cool shorts ...

[Squatter]

I really liked the 137.5 triple Alan. I like how you get into position effortlessly and quickly, get set, and then have really nice speed. It simply looked very well executed from my viewpoint. Depth also looked solid.

Also pleased to hear knee is OK after them. Nice volume on the bench as well.