Markievicz Training Log

[markievicz]

Originally Posted by BendtheBar

You have it. Adrenaline will flow, PRs will fall.

thats the plan!

Originally Posted by Kuytrider

The 400 milestone is basically yours buddy.

indeed , and then some

Originally Posted by Hazzard

Niiiiice 180 buddy. 400lbs is in the bag. How long till your meet now?

would you belive i am an idiot. i dont know what way i looked at the calendar but i thought it was tomorrow week. its actually two weeks from tomorrow.
which is good cause it gives me another week to hit it hard and push for more.

Originally Posted by mab54

Great job on the PR, and you will nail 190 with ease!

thanks mab

[markievicz]

5/3/1 Cycle 3 Wk 3
Military Press


MPress 531
[Goal] Actual
[60x5] 60x5
[70x3] 70x3
[80x1+] 80x3


Assistance
1.BTNP: 5 sets of 10 (40kgs)
2.BB Shurgs: 5 sets of 8 (120kgs)
3.Eddie Specials : 3 sets of 10's (7kg , 5kg , 3kg)

4.ABz!
(a) Hanging Straight Leg Raise : 4 sets of 15 (60kgs)
(b) Side bends with 20kg plate : 3 sets of 20

Notes


really happy with the new PR on strict M Press.

had never done 80kg before and as the rack was taken had to clean it up off the floor too.


as for the exercise eddie specials , my mate eddie came up with these. they are great for the pump , i throw them in every now and then.
basically its 3 exercises back to back , as a triple drop set ,
ill try find links for each and update!

first 10 of these
then 10 of these... cant find a vid. basically its a movement where your arms move from your side to the top of your head. i call them windmills
then 10 of these
legs tomorrow. 160kg here i come

[mab54]

Great job on Mpress!

Interesting idea with the eddie specials, and smash leg day!

[JTurner]

That is some strong overhead pressing! I thought your meet was a week after mine ha, at least you've got an extra week to get some extra work in

[markievicz]

5/3/1 Cycle 3 Wk 3
Squat


Squat 531
[Goal] Actual
[100x5] 100x5
[115x3] 115x3
[130x1+] 130x2


stop at 2 and hit up some singles

160 x 0 pinned , again
160 x 1 PR
160 x 1

pi$$ed with first attempt. ill deadicate it to Kuyt

used the rage to hit the 160 for two singles, ugly as sin they were but it went down deep enough and came up. thats all i want at this stage

Assistance

1.Squats: 5 sets of 5 (100kgs) SS with
2.WGPU : 5 sets of 5

ABz
3.Hanging Straight Leg Raise : 4 sets of 15

Notes
last squat session before the meet.

sorry for the good natured ribbing at kuyt with the pinned attempt, couldnt resist!! ive been pinned so many times while squatting i have lost all fear of it happening and just accept it as part of me pushing myself as hard as i can.

got myself a belt in prep for the PL meet , strange having it on but ill get used to it.

[BendtheBar]

used the rage to hit the 160 for two singles, ugly as sin they were but it went down deep enough and came up. thats all i want at this stage

Way to get after it. A completed rep is all that matters.

[tank]

way to nail it after a miss!

[Tannhauser]

160kg = 350 lbs +.

Good job.

Next stop, 400lb.

[markievicz]

Originally Posted by BendtheBar

Way to get after it. A completed rep is all that matters.

indeed!

Originally Posted by tank

way to nail it after a miss!

hopefully i can do the same some meet day

Originally Posted by Tannhauser

160kg = 350 lbs +.

Good job.

Next stop, 400lb.

thanks for stopping by Tann,

when i started 5/3/1 one of my long term goals was to squat 400lbs , nearly there!

[JTurner]

Good session and double PB. Should easily hit that and more after a good weeks rest