Markievicz Training Log

[Squatter]

Smolov worked for your squat, so no reason to think otherwise for bench. I am hoping to keep pace tho right behind you, so once your finished with the 130 kg's, I'll take it.

[mab54]

Smolov should be an interesting experience for your bench, can't wait to see how it goes!

[ravimolasaria]

Originally Posted by markievicz

3/5/1 Cycle 3 Wk 1

Bench
[Goal] Actual
[95x3] 100x3
[105x3] 110x3
[120x3+] 120x4

130x1
130x1
135x0 FFFUUUUU

Paused Bench
120x1
125x1
125x1
Notes
I have been stuck in the friendzone with 130kgs for far too long when it comes to bench.
Have decided to do a cycle of Smolov Jr for bench from mid October to be timed well with the meet.

going great Alan ... You will be able to bench at least 135+ in the meet. You are doing good and will do better ...

[markievicz]

Originally Posted by LtL

I predict close to 140 @ the meet.

Al

Ill take it!

Originally Posted by Kuytrider

Squats and bloody bench strike again on weight loss. Just keep them close to your best and smash the deadlift and all will be well

I'm glad I didn't take you up on your bet cos you've lost 7kg to my 4.5kg in 6 weeks I demand your secrets young man!

170kg squat is still good work, the difference 2.5kg makes is amazing, especially when dropping some weight. You may well have hit 167.5kgx 2 or even 3. The body is a lie!!!

Ah I have lost it to quickly and have suffered with strength because of it, disappointing but lesson learned I hope.

Originally Posted by BendtheBar

Good luck with Smolov. Make it happen.

Thanks Steve , will try all the tricks in the book for a few more kgs

Originally Posted by Squatter

Smolov worked for your squat, so no reason to think otherwise for bench. I am hoping to keep pace tho right behind you, so once your finished with the 130 kg's, I'll take it.

Haha , you will be ahead of me if you continue to train with the crew Jim , that kind of help is indispensible

Originally Posted by mab54

Smolov should be an interesting experience for your bench, can't wait to see how it goes!

Hopefully it goes good!

Originally Posted by ravimolasaria

going great Alan ... You will be able to bench at least 135+ in the meet. You are doing good and will do better ...

Am aiming for 140 , anything more is a bonus.

[markievicz]

3/5/1 Cycle 3 Wk 1

Deadlift - BendTheBarSpecial Program to November
Week 4: 5 sets of 5 with 78% 1RM
Working off a 200kg 1RM

Warm up
60 x 5
85 x 3
105 x 1
120 x 1
140 x 1
Working sets
155 x 5 x 5


Pull Ups
7 Sets of 5
2 Sets of 3
Total - 41

Hanging Straight Leg Raise
4 Sets of 15
1 set of 10
Total - 70


Notes

Video below of my second set of 5,
I didn’t realise my form was so shit
Feel free to pick apart!

Video tại vimeo.com - Đăng tại www.KyXaoViet.Com

[Kuytrider]

You fairly battered that set, violent reps. I'm not form expert so I'll leave it to the crew on here. Don't know about you but I don't like deadlifting in crowded areas.
Good work all told and I like the extra rep on chins to make it 41, up 1 from last time

[Squatter]

Hips looked to be to high since you were raising them first, but you seemed to correct this for the most part of reps 3-5. This is the most common issue I see all the time. Being the fine lifter you are, I am sure you will have this fixed up in no time.

I really liked how each rep tho looked pretty explosive and solid with good speed. Nice work overall Alan!!

[Jen]

You made that look easy!

<---- googling Smolov

[MikeM]

Hey, I'm just glad the video is right side up! I still have a crick in my neck from that last sideways one.

Deadlifts looked strong. I see what you mean, though. Still, better to look butt strong with shitty form than butt weak with shitty form, which is what my deadlift looks like! Once you get it fixed, tell me, so I can get mine fixed too!

I'll be interested seeing that smolov with bench. You and Val will be interesting to see how it goes.

Keep crushing.

[big_swede]

Nice work onthe death lifts!