Markievicz Training Log

[BendtheBar]

Hammer time. How did the workout go?

[Hazzard]

Nice work buddy.

[mab54]

Good session mark!

[markievicz]

Originally Posted by big_swede

Strong session hombre!

Originally Posted by Hazzard

Nice work buddy.

Originally Posted by mab54

Good session mark!

thanks fellas , just getting a feel for it now.

Originally Posted by BendtheBar

Hammer time. How did the workout go?

was a run of the mill session , i worked out my 5RM based off 90% of my 1RM , my thinking is to give me some room to get used to the program before i start moving the heavy weights. think ill be back on track around week 3.
not goinig to do much assistance this week , and add one or two exercises next week. things like weighted pull ups , weighted dips , shrugs , GM's and weighed ab work.

well thats the plan...

[Off Road]

Nice session.

[mab54]

Looks like a good plan mark, now get after it!

[Kuytrider]

So Madcow it is. You'll find the first few weeks fairly easy. According to Starr, you should be looking to equal your 5RM PR by week 4 but being conservative by a week or two will not hurt at all, it may even help you maintain consistent progress. I think 5RM is calculated at 86% of your 1RM but really, it could be very different according to any single individual.

Best of luck and smash it

[markievicz]

Friday - Workout C

Squats
60 x 5
70 x 5
90 x 5
100 x 5
120 x 3
90 x 8

Bench
60 x 5
60 x 5
80 x 5
90 x 5
100 x 5 supposed to have done 3
90 x 8

Pendlay Row
50 x 5
60 x 5
60 x 5
80 x 5
100 x 5 also supposed to have done 3
80 x 8



Assistance

machine for my hamstrings , 6 sets of 5

Notes

end of week one and all is well, im glad i reduced my numbers to get settled in and used to squatting 3 times a week.
just need to patience to get to week 3 or 4 till im back around my usualy 5RM

[JordanK91]

looks good so far

keep smashing them weights

[Pull14]

Great work Mark and a solid approach you took.