Markievicz Training Log

[Squatter]

I credit GHR's for helping me with my squat depth. I'd have to say they are definitely in my top 10 of favorite lifts.

I remember when I started doing them at my old commercial gym. Everybody was staring at me thinking WTF? (I had to do them with a makeshift setup - I think they may be called ghetto GHR's). At the crew gym, they have 4 professional hammerstrength GHR benches. I also have a cheap GHR bench at home, but it works.

[Hunterace]

Originally Posted by markievicz

Wednesday 9 Jan. 2013

Squats
60kg x 5
70kg x 5
85kg x 5
85kg x 5

Push Press
60kg x 5
65kg x 5
75kg x 5
85kg x 5

Pull Ups
BW x 5 - 6 sets – Total 30

DB Pullover
30kgx 10 - 3 sets

Hanging Straight Leg Raise
BW x 12 - 4 sets

Glute-Ham Raise
BW x 10 - 4 sets

Hyper Extensions
BW x 10 - 3 sets


Notes
Sweet lower back of exhaustion!
It’s a good pain though – for once!

Great work Alan! Working hard, Keep it up bud!!!

[JTurner]

Solid sessions working around stuff, keep with it and you'll be back stronger. Upper body certainly isn't slipping, nice PP numbers.

[ravimolasaria]

Originally Posted by markievicz

Wednesday 9 Jan. 2013

Squats
60kg x 5 70kg x 5 85kg x 5 85kg x 5

Push Press
60kg x 5 65kg x 5 75kg x 5 85kg x 5

Pull Ups
BW x 5 - 6 sets – Total 30

DB Pullover
30kgx 10 - 3 sets

Strong volume Alan ... How is you knee now ... hopefully getting back to normal ... keep lifting brother ...

[big_swede]

Solid session markie, good volume. Hopefully the knee is ready for action soon!

[markievicz]

Thursday 10 Jan. 2013

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

Power Shrug -just above the knee
100kg x 3
130kg x 3
140kg x 3
160kg x 3

Pull Ups
BW x 6 - 5 sets – Total 30

Weighted Side Bends
25kg plate x 15 - 4 sets


Notes
Packed gym today – the place full of people on their new year get fit quick programs so didn’t get in as much as I would have liked.
Dropped the waist high pulls for today.
Question for you experts , is it right that I would be only 10kg heavier for rack pulls and normal deads for reps?

[Hunterace]

Originally Posted by markievicz

Thursday 10 Jan. 2013

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

Power Shrug -just above the knee
100kg x 3
130kg x 3
140kg x 3
160kg x 3

Pull Ups
BW x 6 - 5 sets – Total 30

Weighted Side Bends
25kg plate x 15 - 4 sets


Notes
Packed gym today – the place full of people on their new year get fit quick programs so didn’t get in as much as I would have liked.
Dropped the waist high pulls for today.
Question for you experts , is it right that I would be only 10kg heavier for rack pulls and normal deads for reps?

Great workout Alan! Fun time with the resolutioners ! Not an expert but, when I did them I didn't do much more than regular pulls. Should be able to do more cause your shortening the range of motion, but don't think it necessarily has to be lots more. But I'm sure the super smart and experienced will chime in . Keep workin hard

[ravimolasaria]

Originally Posted by markievicz

Thursday 10 Jan. 2013

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

Power Shrug -just above the knee
100kg x 3 130kg x 3 140kg x 3 160kg x 3

Pull Ups
BW x 6 - 5 sets – Total 30

Very very strong triples on Rack Pull and Power Shrugs ... Hope your knee is co-operating well ...

Notes
Packed gym today – the place full of people on their new year get fit quick programs so didn’t get in as much as I would have liked.
Dropped the waist high pulls for today.
[/QUOTE]
Don't worry ... most of them will disappear by 15-17 Jan ... .

[Squatter]

Strong rack pulls Alan.

I just started doing rack pulls recently, and to be honest, I find them more difficult than regular pulls. There is something to be said about starting from a dead stop involving mostly my lower back. At least when pulling from the floor I have some momentum from trying to rip it off the floor. With that said tho, I am getting used to them and progressing, so maybe I will eventually pass my deadlift on them

Before I started doing them I thought they would be easier than full pulls since the ROM is decreased. I have seen many guys rack pull more than they can deadlift, such as Brute. I reckon it depends on how high the pins are as well.

I am also finding it takes my lower back longer to recover from rack pulls than deadlifts.

[markievicz]

Originally Posted by ravimolasaria

Very very strong triples on Rack Pull and Power Shrugs ... Hope your knee is co-operating well ...
.

Slow process, feels fine when doing pulls, hopefully i can pulling some decent weight over the next few weeks

Originally Posted by Squatter

Strong rack pulls Alan.

I just started doing rack pulls recently, and to be honest, I find them more difficult than regular pulls. There is something to be said about starting from a dead stop involving mostly my lower back. At least when pulling from the floor I have some momentum from trying to rip it off the floor. With that said tho, I am getting used to them and progressing, so maybe I will eventually pass my deadlift on them

Before I started doing them I thought they would be easier than full pulls since the ROM is decreased. I have seen many guys rack pull more than they can deadlift, such as Brute. I reckon it depends on how high the pins are as well.

I am also finding it takes my lower back longer to recover from rack pulls than deadlifts.

I usually start them from just below the knee.
Interesting point about recovery....im never too broken the following day, maybe when i start shifting propper weight i will

Originally Posted by Hunterace

Great workout Alan! Fun time with the resolutioners ! Not an expert but, when I did them I didn't do much more than regular pulls. Should be able to do more cause your shortening the range of motion, but don't think it necessarily has to be lots more. But I'm sure the super smart and experienced will chime in . Keep workin hard

Thanks Ace, always in with a speedy reply! Appreciate it