Markievicz Training Log

[Kuytrider]

That's one hell of a deadlifting performance. It's nice when you don't just beat a PR, you absolutely blast it to pieces. Your pressing strength is really impressive too.

[markievicz]

Originally Posted by LtL

Nice lifting.

LtL

cheers Big Al

Originally Posted by JTurner

Strong Deadlift session!

thanks for checking in Turner

Originally Posted by tank

nice work, bro! look forward to seeing your progress. i'm planning on 5/3/1 for my next routine. I will learn from you.

get on the 5/3/1 bro , its a great program , cant speak highly enough about it.

Originally Posted by BendtheBar

Excellent. Big jump days like that are priceless.

agree 100% - pity they cant all be like that , but happy to have this one as it was long overdue!

Originally Posted by Kuytrider

That's one hell of a deadlifting performance. It's nice when you don't just beat a PR, you absolutely blast it to pieces. Your pressing strength is really impressive too.

cheers buddy - looking forward to next week when i go back to singles , expecting some improved numbers

[markievicz]

5/3/1 Cycle 1 Wk 2
Bench Press


Bench Press 531
[Goal] Actual
[90x3] 100x3
[100x3] 110x3
[120x3+] 120x4 - video below

my previous best on the money set at this weight is 6 so im annoyed that i didnt get more than 4

Assistance

1.CGBP:
1 set of 10 (90kg)
1 set of 8 (90kg)
1 set of 7 (90kg)
1 set of 8 (80kg)
1 set of 8 (80kg)



2.DB Rows*: 4 sets of 15 (40kg DB)

3.BW dips: [Goal] Actual
[minimum 60 in 3 sets] 20,17,13 = 50




Notes
very tough session , not my usual bench day at all. gonna put it down to the different time for working out and hope that my benching isnt going backwards

still on the upside , ireland qualified for Euro 2012 last night


*inspired by LtL's log i said i would try the high rep DB Rows / Kroc rows , man these really took it out of me , i took me nearly 20 mins to recover ! felt good though and will be keeping them in!

[JTurner]

Money set aside, still a strong session, Kroc rows can be brutal.

Can't see the vid, I'll check it out when I'm home. Was this an am session?

[markievicz]

Originally Posted by JTurner

Money set aside, still a strong session, Kroc rows can be brutal.

Can't see the vid, I'll check it out when I'm home. Was this an am session?

thanks Turner.

it was actually late last night , i usually workout around 12/1 pm so i was a bit all over the place

[JTurner]

Ye that would throw me off, I was up and about to head to the gym as my flatmates were just getting in from last night.

[LtL]

Glad I inspired you. Great session.

LtL

[markievicz]

5/3/1 Cycle 1 Wk 2
Squat


Squat 531
[Goal] Actual
[95x3] 100x3
[110x3] 110x3
[120x3+] 120x5

went for a 6th and failed ... boohiss!

Assistance

1.Seated Leg Press 5 * 5
150,160,170,180,200 (all in Kgs)

2. DB Step Ups - 28Kg DB in each hand - 3 sets of 10


3. Hanging straight leg raise: 4 sets of 15



Notes
after a bad nigts sleep i was wrecked going in today and it showed.
annoyed with the fail on rep 6 of the squat money set.

i need to get me some BCAAs or something!

[tank]

nice work again. try eating some more carbs maybe for that extra rep?

[BendtheBar]

went for a 6th and failed ... boohiss!

Crush it next time. Rest. Recover. Destroy!