Markievicz Training Log

[Hunterace]

Originally Posted by markievicz

Friday 11 Jan. 2013

Squats
60kg x 5
70kg x 5
90kg x 5
100kg x 5
120kg x 3
90kg x 8

Bench Press
60kg x 5
70kg x 5
90kg x 5
100kg x 5
115kg x 3
90kg x 8

Incline Bench Press
65kg x 10
65kg x 10
65kg x 10

Pull Ups
BW x 5 - 6 sets – Total 30

Ab Wheel
From Knees x 10 - 5 sets


Notes
More punching the clock , but it all counts.
Enjoy the weekend boys and girls

Great workout Alan! Keep charging forward!!!

[KD5NFW]

Solid work Al! Keep punching that clock

[ravimolasaria]

Originally Posted by markievicz

Friday 11 Jan. 2013

Squats
60kg x 5 70kg x 5 90kg x 5 100kg x 5 120kg x 3 90kg x 8

Bench Press
60kg x 5 70kg x 5 90kg x 5 100kg x 5 115kg x 3 90kg x 8

Incline Bench Press
65kg x 10 65kg x 10 65kg x 10

Pull Ups
BW x 5 - 6 sets – Total 30

smart and strong working Alan ... getting stronger with each session ... take care of that knee part ...

[Squatter]

Just to comment on what Al said - I agree 100%. I found that I was forced to do them that way otherwise the bar was going nowhere. I had to really pull the bar towards me for leverage and rip it off of the pins by building up alot of force before moving it. If my shoulders were too far forward the bar would not move.


Rack Pulls were certainly not what I expected at first.

Hope you have a nice weekend!

[BendtheBar]

More punching the clock , but it all counts.

Great attitude. It will pay off.

[markievicz]

Originally Posted by Hunterace

Great workout Alan! Keep charging forward!!!

Originally Posted by KD5NFW

Solid work Al! Keep punching that clock

Originally Posted by ravimolasaria

smart and strong working Alan ... getting stronger with each session ... take care of that knee part ...

Originally Posted by BendtheBar

Great attitude. It will pay off.

thanks guys , not anything to write home about but at least im building back up

Originally Posted by Squatter

Just to comment on what Al said - I agree 100%. I found that I was forced to do them that way otherwise the bar was going nowhere. I had to really pull the bar towards me for leverage and rip it off of the pins by building up alot of force before moving it. If my shoulders were too far forward the bar would not move.


Rack Pulls were certainly not what I expected at first.

Hope you have a nice weekend!

thanks Jim , wkend was good but have caught the (man)flu so put a slight dampner on it!
hope you had a good one too!

[markievicz]

Monday 14 Jan. 2013

Squats
60kg x 5
72.5kg x 5
87.5kg x 5
102.5kg x 5
120kg x 5

Bench Press
60kg x 5
70kg x 5
85kg x 5
100kg x 5
112.5kg x 5

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

Pull Ups
BW x 8
BW x 6
BW x 5
BW x 5
BW x 4

Plank
60sec x 1
60sec x 1

Notes
Feeling sick today but got in and got it done.

Should be gearing up for the meet this Saturday , but such is life , at least I can squat again already.

[LtL]

It's a long term game. You'll be back on the platform soon enough.

[BendtheBar]

Set it aside. I went through the same thing this year with Raw Unity.

Come back strong.

[Hunterace]

Originally Posted by markievicz

Monday 14 Jan. 2013

Squats
60kg x 5
72.5kg x 5
87.5kg x 5
102.5kg x 5
120kg x 3

Bench Press
60kg x 5
70kg x 5
85kg x 5
100kg x 5
112.5kg x 5

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

Pull Ups
BW x 8
BW x 6
BW x 5
BW x 5
BW x 4

Plank
60sec x 1
60sec x 1

Notes
Feeling sick today but got in and got it done.

Should be gearing up for the meet this Saturday , but such is life , at least I can squat again already.

Great workout Alan! Hope you feel better soon! Nothin but good hings in the future!