Markievicz Training Log

[markievicz]

5/3/1 Cycle 3 Wk 2
Deadlift


Deadlift 531
[Goal] Actual
[100x3] 100x3
[115x3] 120x3
[130x3+] 130x7


Assistance

1.Cable Rows: 5 sets of 12 (235lbs)
2.Lat Machine: 5 sets of 10 (80kg )

3.Hanging Straight Leg Raise: 2 sets of 18 , 2 sets of 15
4.Weighted Cable Crunch: 4 sets of 15 (60Kg)
Notes

run of the mill session.
thank you , come again

[markievicz]

Originally Posted by Off Road

Nice job getting the rep PR. Presses can be a slow mover, so any progress is excellent.

Originally Posted by T-Bone

Squats and presses looking good M!

Originally Posted by BendtheBar

Take all the PRs you can get on presses

Originally Posted by jslep

Ugly doesn't matter.....PR is what matters cause that means progression. Nice work!

Originally Posted by MikeM

Great pressing buddy! Ugly ones count too! If they didn't none of us would ever hit a PR! All those ugly ass ones become clean ass ones as some wise sage told me once.

Originally Posted by tank

great work mark!

Originally Posted by mab54

Great pressing! And an ugly PR is still a PR.

Originally Posted by JTurner

Strong pressing, like everyone's said, PR's = progress

thanks fella's, progress is progress i reckon!

[Off Road]

Heck ya, you got 7 reps on the 3s week...lots of room to make lots of progress.

[JTurner]

Strong deadlift session

[markievicz]

5/3/1 Cycle 3 Wk 2
Bench Press


Bench Press 531
[Goal] Actual
[100x3] 100x3
[110x3] 110x3
[120x3+] 120x4

4 again !

Assistance

1.Bench Press: 5 sets of 8 (90kg)
2.DB Row: 4 sets of 15 (40kg DB)
3.GCBP : 4 sets of 8 (60kg)


Notes

was really expecting to push out 5 on the money set. got 4 again and couldnt risk being pinned as i had no spotter. LtL's high rep DB rows nearly killed me again , so much so i had no desire for Abs today.

weighed in at 101kgs this morning. will have to lose that 1kg before Feb. should be no big deal.

will swim tomorrow for rest day.

[LtL]

Nice work buddy.

LtL

[Off Road]

Originally Posted by markievicz

[120x3+] 120x4

4 again !

was really expecting to push out 5 on the money set.

If you keep getting 4 reps with a heavier weight...That's progress!

Dumbbell rows are like cardio and strength training combined, they will gas you for sure. You did a bunch of them, nice work.

Good session

[markievicz]

Originally Posted by LtL

Nice work buddy.

LtL

tks al

Originally Posted by Off Road

If you keep getting 4 reps with a heavier weight...That's progress!

Dumbbell rows are like cardio and strength training combined, they will gas you for sure. You did a bunch of them, nice work.

Good session

nah problem is i keep getting 4 reps with 120kgs...

agreed on the DB rows , my aim is to bild up to sets of 20 for them. found them great for my grip on DL's

[Hazzard]

Awesome work Markie-V, heavy lifting and a ton of volume, great stuff.

[Off Road]

Originally Posted by markievicz

nah problem is i keep getting 4 reps with 120kgs...

How many times have you repeated 120? Did you reset and work back up already or are you keeping the weight the same each cycle?