Markievicz Training Log

[big_swede]

Solid squats man!

[markievicz]

Originally Posted by Kuytrider

Strong work from a strong bloke Is that you in the picture?

thanks mate , yup thats me - took that the other night at my gym when it was quiet. also have a few pictures in my album of the gym i train in for all you nosey kids!

Originally Posted by LtL

Awesome work.

LtL

tks Big Al ..

Originally Posted by tank

yup, great work mark!

cheers Tank , looking to push on next week with some new PR's

Originally Posted by Squatter

Some heavy singles are almost always a good thing, especially if you feel like doing them!! I also like how you SS a pulling movement with squats.Great session there mate

to be honest jim the pull up SS were just throw in off the cuff, hadnt thought about it before but i want to increase my pull up numbers so might do this more often going forward...

Originally Posted by Off Road

Nice session with the extra singles. Also, glad the foam rolling is helping the back. I know what it is to have a sore back, makes everything harder.

yeah ive had this niggle since august , it just wont shift no matter what i do,

Originally Posted by mab54

Great session, love the assistance work sounds fun!

Also how do you like the foam roller? Been thinking of getting one.

send me a PM with your email and ill send you a great PDF file that i found... actually maybe i should send it to Steve so he can put it up for all to see...

Originally Posted by big_swede

Solid squats man!

thank you kindly sir!

[markievicz]

so was crazy busy towards the end of last week and missed my 4th day ( M.Press)
really annoyed that i didnt get a chance to get in but them are the breaks...

will have to workout in the evenings this week which isnt ideal as its week 3 and I like to try set new PR’s , this will be hard to do when I am changing up the daily routine , but ill carry on regardless and see how the week goes!

Deadlift tonight – I did a PR 2 weeks ago of 160kg , so am after at least 3 singles of this or perhaps a 170kg lift…

As I do these without a belt or chalk im wondering should I start to invest in both or keep going as I am still making progress right now…

[Squatter]

Chalk would be a definite must have if your gym allows it.

I used my Spud Belt for the first time during deads last Saturday, and I had my greatest session ever. My core still got worked really hard ( I also have big time DOMS in my core as well) and I did not feel any discomfort in my lower back at all, even when I lowered the bar ( I usually feel a little bit of low back discomfort lowering the bar).

I really like my Spud Belt - no breaking in and it works well for me.

[LtL]

Chalk is a must. I started using a belt when my deadlift was around 180-190kgs. No harm in it at all. Buy a good one though. There is a thread on here that talks about the different types. Oh and if you're looking to bulk like I did, buy big

LtL

[Hazzard]

Chalk and a belt are the two best things I've ever bought when it comes to my training. Buy, buy, buy.

[Off Road]

Don't sweat the missed workout, chalk it up to recovery for your big deadlifts tonight. SFW!

[markievicz]

Originally Posted by Squatter

Chalk would be a definite must have if your gym allows it.

I used my Spud Belt for the first time during deads last Saturday, and I had my greatest session ever. My core still got worked really hard ( I also have big time DOMS in my core as well) and I did not feel any discomfort in my lower back at all, even when I lowered the bar ( I usually feel a little bit of low back discomfort lowering the bar).

I really like my Spud Belt - no breaking in and it works well for me.

thanks Jim - ill look them up..

Originally Posted by LtL

Chalk is a must. I started using a belt when my deadlift was around 180-190kgs. No harm in it at all. Buy a good one though. There is a thread on here that talks about the different types. Oh and if you're looking to bulk like I did, buy big

LtL

soounds like the voice of experience there! am looking to stay at 100kgs ....for now at least

Originally Posted by Hazzard

Chalk and a belt are the two best things I've ever bought when it comes to my training. Buy, buy, buy.

thanks Hazz - guess waht Mrs. Markievicz will be buying me this xmas so

Originally Posted by Off Road

Don't sweat the missed workout, chalk it up to recovery for your big deadlifts tonight. SFW!

roger that OR!

[markievicz]

5/3/1 Cycle 2 Wk 3
Deadlift


Deadlift 531
[Goal] Actual
[110x5] 110x5
[120x3] 120x3
[135x1+] 135x2

stop at 2 and onto singles
160x1
160x1
160x1

was almost gonna have a shot at 170 for the last single but common sense took over. considering id only lifted 160 once before tonight i said i should be happy with 3 singles of it tonight, i really feel like i could have a good go at 170 next time around.


Assistance

1.WGPU's: 4 sets of AMAP (10,8,7,6)
2.T-Bar Row: 5 sets of 50 (80kg)
3.Lat Machine : 5 sets of 5 (120kg)

then a bit of the foam roller for good measure.

Notes

i am well happy with the progress on the DL to date , my goal was to pull 180 in the competition next feb and this will be done if i keep this progress up.

[LtL]

Strong deadlifts buddy.

LtL