Markievicz Training Log

[markievicz]

Originally Posted by big_swede

Great deads! Happy new year!

Originally Posted by Shadow

Strong pulls and congrats on the PR. 4pps in no time.

Originally Posted by Fazc

Good work Mark.

many thanks fellas, seem to be gathering steam with the DLs of late, long may it last!

[JTurner]

Great work, 4pps round the corner!

[markievicz]

5/3/1 Cycle 3 Wk 1
Bench Press


Bench Press 531
[Goal] Actual
[90x5] 90x5
[100x5] 100x5
[115x5+] 115x6

5 Paused Singles
120x1
120x1
120x1
120x1
120x1

didnt know where to start on these as i have never done them before , but with the competition coming up in Feb i said id better get practising!
120Kg was grand, will push it to 125 or 127.5 next week.

Assistance

1.Bench Press: 5 sets of 5 (100kg) SSwith
2.WGPU : 5 sets of 5
3.Lat Machine : 4 sets of 8 (80kg)
4.V-Bar Push Downs : 4 sets of 15 (55Kgs)

Notes

this was the most unusual session i have ever done.
-am sick today, but not interested in missing another session
-had the entire gym to myself for about 30mins.... at this time of the year! really!!?
-actually experienced some good gym etiquette , which was refreshing. some guy that was there when i walked in was on the only available bench- he came over as i was warming up (was dragging it out a bit to let him finish up) and said that he'd be about 15 more mins so i could work in with him . well played sir!
its not often that happens these days!

[Hazzard]

Awesome work mate, that 180 dead is well on the way!

[Shadowschmadow]

Good singles. They will pay off for you big time. I guarantee it.

[T-Bone]

I gotta remember your weights are in Kg's, freaked me out at first!
Good luck in the comp, you're looking beasty!

[JTurner]

Strong session for any day let alone a sick day. What fed are you competing in or is it a local thing?

[markievicz]

Originally Posted by Hazzard

Awesome work mate, that 180 dead is well on the way!

you better belive it mate!

Originally Posted by Shadow

Good singles. They will pay off for you big time. I guarantee it.

i sure hope so Shadow. i see MAB praises this kind of work a lot in his journal

Originally Posted by T-Bone

I gotta remember your weights are in Kg's, freaked me out at first!
Good luck in the comp, you're looking beasty!

thanks T-Bone , the comp isnt till Fe so more time to get the numbers up!
(even if they are in kgs! )

Originally Posted by JTurner

Strong session for any day let alone a sick day. What fed are you competing in or is it a local thing?

its IDFPA , i know LtL competed in the british one, BDFPA , and i would suspect Fazc and Hazzard also did , the IDFPA affiliated to the WDFPF , but i am a long way off that level!!

[Fazc]

Yep, across 2003 to 2006 I competed in the BDFPA ending in the Nationals @ 2006.

[Shadowschmadow]

Originally Posted by markievicz

i sure hope so Shadow. i see MAB praises this kind of work a lot in his journal

I used to have a pretty big raw bench. I found that a wide variety on bench helped me a lot. I utilized everything under the sun - singles, doubles, triples, 3x3, 3x5, 4x10... Its endless. Variety is what worked.