Markievicz Training Log

[Off Road]

I agree, dropping a plate on your toe is not a good way to start. Good job getting in there and getting it done.

[tank]

way to push through mark. great session.

[BendtheBar]

Originally Posted by markievicz

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.

"Man up" points for working out anyway.

[Hazzard]

Bad start with the toe shenanigans, but an awesome comeback mate, great work!

[Squatter]

Unfortunate mishap with the 20kg plate vs Toe, but I hope it heals up fast Mark!!

Interesting modifications to 531 you have made. Is it an official mod like the revised 531, or did you or someone come up with that. I know there is a revised program where singles are performed, and weeks 1 and 2 are reversed

Also some solid squat progression there with the 150kg singles..

[LtL]

Nice session buddy. Plate dropping could have ended worse; one of my friends did that and burst his toe chipping the bone in the process

LtL

[markievicz]

Originally Posted by Off Road

I agree, dropping a plate on your toe is not a good way to start. Good job getting in there and getting it done.

Originally Posted by tank

way to push through mark. great session.

Originally Posted by BendtheBar

"Man up" points for working out anyway.

Originally Posted by Hazzard

Bad start with the toe shenanigans, but an awesome comeback mate, great work!

Originally Posted by LtL

Nice session buddy. Plate dropping could have ended worse; one of my friends did that and burst his toe chipping the bone in the process

LtL

thanks guys - the way i saw it , i wouldnt have had a chance to squat again till next week and i really wanted those 150 singles! nail is a little black but dont think i will lose it so aa narrow escape!

Originally Posted by Squatter

Unfortunate mishap with the 20kg plate vs Toe, but I hope it heals up fast Mark!!

Interesting modifications to 531 you have made. Is it an official mod like the revised 531, or did you or someone come up with that. I know there is a revised program where singles are performed, and weeks 1 and 2 are reversed

Also some solid squat progression there with the 150kg singles..

thanks Squatter - this is a bit of a homemade change to be honest. i read the 5/3/1 for powerlifting and that swaps wk 1 and 2 so i thought why not try a few singles on the hard weeks and really push the numbers. seems to be workiing for me so far but as soon as i stall ill look to go back to normal on this
(like i do on military press day)
looking to compete in Feb 2012 so am on a big push to get my numbers up.

[markievicz]

5/3/1 Cycle 2 Wk 1
Military Press


MPress 531
[Goal] Actual
[50x5] 50x5
[60x5] 60x5
[70x5+] 70x6


Assistance
1.BTNP: 2 sets of 10 (40kgs) , 2 sets of 8 (40kgs)
2.BB Shurgs: 5 sets of 5 (160kgs) - with straps
3.DB Side Laterals: 4 sets of 6 (22Kg DB)
4.Face Pulls: 4 sets of 12 (60Kgs)
5.ABz!
(a) Hanging Straight Leg Raise : 4 set of 15
(b) Weighted Cable Crunch : 4 sets of 15 (60kgs)

Notes

im beginning to like the BTNP , think ill alternate with military press for the assistance work.

all in all this was a good weeks work!

[JTurner]

Nice press session and great work on the squats, hitting some big numbers there markievicz !

[tank]

good work mark