Markievicz Training Log

[markievicz]

thanks Jim and Mike ,

just in the pool today for 45 mins followed up by 15 mins in the sauna


the pool really freed up my legs , dunno what happened me but have had serious leg DOMs since Mondays session…

looking forward to tomorrow , am starting a DL program BtB has constructed for me
then time to smash a 20 repper squat after that

[Off Road]

Some good lifting Markie.

[markievicz]

thanks OR

[Squatter]

Woooooooohoooooooooo - a BendTheBarSpecial

[big_swede]

Really strong work all over markie, impressed by that 5er on the bench!

[BendtheBar]

Originally Posted by markievicz

looking forward to tomorrow , am starting a DL program BtB has constructed for me
then time to smash a 20 repper squat after that

Time to get it on. Let me know how it goes, in case adjustments are needed.

Smash!

[markievicz]

3/5/1 Cycle 2 Wk 1

Deadlift - BendTheBarSpecial Program to November
Week 1: 5 sets of 5 with 70% 1RM
Working off a 200kg 1RM

60 x 5
100 x 5
120 x 3

140 x 5 x 5

Assistance
1. Squats : 3 sets of 3 at 140
2. 20 Rep Squat set: 102.5kgs*
3. Side Bends: 2 sets of 20 with 25plate
4. Pull Ups : 3 sets of 5

Notes
deadlifts were tough , havent done that much before,
what does that warm up look like? too much reps or too high a jump in weights?

*only got to 15 on the 20 Rep set, so took 30 seconds and went for last 5.
Really annoyed about this , but maybe the extra deadlift work fecked me up….we will see next week.

[Off Road]

The deadlifts will kill the squats, don't stress on it. You got a lot of good work done.

[markievicz]

Originally Posted by Off Road

The deadlifts will kill the squats, don't stress on it. You got a lot of good work done.

i think you are right , i might switch the 2nd squat day to Fridays and do the 5/3/1 MPress along with the Deadlifts...

[BendtheBar]

Originally Posted by markievicz

deadlifts were tough , havent done that much before,
what does that warm up look like? too much reps or too high a jump in weights?

I prefer smaller jumps but fewer reps the closer I get to a working set. The later reps are primarily for CNS stimulation, since the body is warmed and the groove is greased, so to speak.

Perhaps:

60 x 5
85 x 3
100 x 1
115 x 1
130 x 1

This many warmup sets might be a pain, so this would work as well as long as you feel ok:

60 x 5
85 x 3
100 x 1
120 x 1

Really annoyed about this , but maybe the extra deadlift work fecked me up….we will see next week.

It will take a few weeks to adapt. Don't get frustrated on those 20 reppers. Keep focusing on progression as opposed to performance. 20 reppers are brutal and I never get 20 reps the first time.