Markievicz Training Log

[MikeM]

Great work Markie! No knee pain is win.

Big stuff this year for sure.

[Hunterace]

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.

120kg x 5



137.5kg x 3

Great workout bud! I'll have to watch vids later on computer, iPad isn't showing them ! I'm sure they're great!

[BendtheBar]

I sent you a PM. The camera angle was playing tricks with me and at times it looked like one foot was in more than the other. At times it didn't. Sorry if I was confusing

[ravimolasaria]

Originally Posted by BendtheBar

I sent you a PM. The camera angle was playing tricks with me and at times it looked like one foot was in more than the other. At times it didn't. Sorry if I was confusing

[KD5NFW]

Very solid session!!

[EliteDreams]

Great lifting Mark!

[JordanK91]

Good session, nice to see the knee feeling ok...

Ps. scrap the Mayo Jersey and get a Carlow one for squatting

[markievicz]

Originally Posted by ravimolasaria

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

Hahah , not sure about those shorts myself Ravi , but they are big and were very cheap.
As I said to one guy in the gym before….This aint no fashion show

Originally Posted by 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.

Thanks Jim.
Looking to build a better bench over the next few months!

Originally Posted by MikeM

Great work Markie! No knee pain is win.

Big stuff this year for sure.

Fingers crossed Mike, thanks again for all your help

Originally Posted by Hunterace

Great workout bud! I'll have to watch vids later on computer, iPad isn't showing them ! I'm sure they're great!

No too great , but thanks to the good folks of MAB I now know what I have to work at!

Originally Posted by BendtheBar

I sent you a PM. The camera angle was playing tricks with me and at times it looked like one foot was in more than the other. At times it didn't. Sorry if I was confusing

Appreciate you taking the time to critique Steve, PM’d back

Originally Posted by KD5NFW

Very solid session!!

Originally Posted by EliteDreams

Great lifting Mark!

Thanks guys ,not so much too great, just getting back into stuff

Originally Posted by JordanK91

Good session, nice to see the knee feeling ok...

Ps. scrap the Mayo Jersey and get a Carlow one for squatting

You provide it and ill wear it

[markievicz]

Monday 7 Jan. 2013

Squats
60kg x 5
70kg x 5
85kg x 5
100kg x 5
115kg x 3

Bench Press
60kg x 5
70kg x 5
85kg x 5
95kg x 5
110kg x 5

BTN Press
50kg x 8
50kg x 8
50kg x 8

Pull Ups
BW x 5 - 6 sets – Total 30

Leg Raise
BW x 8 - 3 sets

Plank
60sec x 1
45sec x 1

Notes
Slight knee pain after Fridays session when I woke up on Saturday.
So for two reasons am now capping all squats at 120kgs for the foreseeable future.
-knee needs more time to heal up
-REALLY need to focus on my squat form , didn’t realise I had so much work to do to get this better.
Thanks to Steve, Ravi , MikeM, Jim , Beverly, Soldier and “The Fazc” for being so kind as to give up some of their time to help out my squat. Much appreciated folks.

Today felt pretty good , will reserve judgement until tomorrow when I see what way the knee reacted to the new squat form.

[JordanK91]

Nice pressing

Solid session