Markievicz Training Log

[Hazzard]

Nice work on the pulls mate, made it look easy.

Love the dude in the background busting out some cable chest presses!

[BendtheBar]

Good work. Hope everything is feeling good.

Only critique is that you raise your hips before the bar leaves the ground. Sink them and find a good leverage point, and instead of trying to pull the bar off the ground, visualize standing up as fast as you can. When we think about standing instead of pulling we will find it easier to keep the hips in a more neutral position.

Also, one the bar is off the ground, and as you are trying to stand, now think about pulling it back towards your body.

Hope this makes sense...stand up, and then pull back towards your body.

[markievicz]

Originally Posted by 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

Yeah it was pretty busy yesterday , I had found a quiet enough spot and was just about to start when 6 people came in ,
Its not a big gym so that’s enough to make it look crowded ..
Was happy to get in 1 more rep on the pull ups alright , im gonna aim for +1 each session to 50 , then start adding weight

Originally Posted by 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!!

Thanks Jim , appreciate the pointer , ill have to fix it asap and catch up with your numbers!

Originally Posted by Jen

You made that look easy!

<---- googling Smolov

Thanks Jen , I had great success over the summer with the Smolov program for squats , so hopefully ill get similar results on bench

Originally Posted by 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.

Haha , yes I figured out how to use my camera! Old age and all that
Hopefully I can fix it sooner rather than later!

Originally Posted by big_swede

Nice work onthe death lifts!

Thanks Swede

Originally Posted by Hazzard

Nice work on the pulls mate, made it look easy.

Love the dude in the background busting out some cable chest presses!

Thanks Hazz.
Believe it or not, ive seen worse than cable chest press in there!

Originally Posted by BendtheBar

Good work. Hope everything is feeling good.

Only critique is that you raise your hips before the bar leaves the ground. Sink them and find a good leverage point, and instead of trying to pull the bar off the ground, visualize standing up as fast as you can. When we think about standing instead of pulling we will find it easier to keep the hips in a more neutral position.

Also, one the bar is off the ground, and as you are trying to stand, now think about pulling it back towards your body.

Hope this makes sense...stand up, and then pull back towards your body.

Thanks very much Steve, ill work at getting the hips lower ,
Never thought about it the way you stated above , really appreciate your help.

[ravimolasaria]

Originally Posted by 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

You made it look so easy Alan ... I think you were having at least 2-3 reps more in tank. STRONG lifts ...

[Off Road]

You were fast and easy with those reps. Good session Markie.

[markievicz]

Originally Posted by ravimolasaria

You made it look so easy Alan ... I think you were having at least 2-3 reps more in tank. STRONG lifts ...

thanks Ravi , yes the 5 went well , sticking to Steve's program , considering how much he can lift ill take all the advice i can get

Originally Posted by Off Road

You were fast and easy with those reps. Good session Markie.

thanks OR , trying to get the numbers up to a respectable level


3/5/1 Cycle 3 Wk 1

Push Press
[Goal] Actual
[62.5x3] 62.5x3
[72.5x3] 72.5x3
[82.5x3] 80x7


Assistance
1.BTNP : 5 sets of 10 - 50kg [10,10,10,8,5]
2.GCBP: 7 sets of 3 – 102.5kg
3.Side bends: 4 sets of 15 with 25kg plate

Notes
Good session today.
Have switched over to push press for this cycle to see how I get on.

[JTurner]

Your overhead strength is always impressive, nice work.

My 2 cents on the deads; you could get away with starting with the bar closer to your shins which will stop you being able to sink your hips so low and you would likely benefit from being a lot tighter off the floor. Take your breath with your hips high and then pull yourself to the bar getting as tight as possible. Just what works for me but might help. You made them look easy anyway.

[mab54]

3/5/1 is really all that works for my push press, so I hope you see some great results with it.

[BendtheBar]

Solid work. Have a good weekend hombre.

[ravimolasaria]

Originally Posted by markievicz

thanks Ravi , yes the 5 went well , sticking to Steve's program , considering how much he can lift ill take all the advice i can get

thanks OR , trying to get the numbers up to a respectable level


3/5/1 Cycle 3 Wk 1

Push Press
[Goal] Actual
[62.5x3] 62.5x3
[72.5x3] 72.5x3
[82.5x3] 80x7


Assistance
1.BTNP : 5 sets of 10 - 50kg [10,10,10,8,5]
2.GCBP: 7 sets of 3 – 102.5kg
3.Side bends: 4 sets of 15 with 25kg plate

Strong Push Presses Alan ... keep smashing the wts. ...