Markievicz Training Log

[BendtheBar]

Nice to see you come back from the squat struggle and hit a big PR. Well done!

[markievicz]

Originally Posted by JordanK91

Great pressing Al

2 PR's in one day.. Keep it going!

What is your bench goal for the Push Pulls?

No idea just yet – will see closer to the time.

Originally Posted by Squatter

To pause almost 300 lbs is simply superb benching Alan. A solid bench is usually a sign of many good things to come. A good spotter also can make or break the lift. The Crew has been teaching me to spot. There is alot involved, especially when the lifter is doing hevay weight.

Thanks Jim , you mentioned it a while ago about the benefits of a proper spotter , and I now understand better what you were saying,

Originally Posted by Off Road

Congrats.

Cheers OR

Originally Posted by ravimolasaria

Congrats on 2 PRs ... Paused 135 is very strong number Alan ... great going ...

Trying to catch up to your numbers Ravi

Originally Posted by Kuytrider

Damned squats again
At least you went and hit some nice singles rather than leaving in a strop like I would have done

Great to see your bench coming back, squats are likely to follow suit once you return from your deload. Now send that spotter over here

Next time you are home you should stop by for a MAB session

Originally Posted by big_swede

Good strong benching markie!

Thanks Swede.

Originally Posted by BendtheBar

Nice to see you come back from the squat struggle and hit a big PR. Well done!

Thanks steve , there seems to be a negative correlation between my squats and bench lately!
Hopefully I can keep the progress going on the bench at least!

[Mr.Silverback]

Strong work mark, progress is progress! Keep pushing forward

[mab54]

Two great PRs Mark!

[markievicz]

Originally Posted by Mr.Silverback

Strong work mark, progress is progress! Keep pushing forward

Originally Posted by mab54

Two great PRs Mark!

thanks a lot fellas

[markievicz]

Deadlift - BendTheBarSpecial Program to November
Week 6: 4 sets of 3 with 84% 1RM
Working off a 200kg 1RM

Warm up
60 x 5
90 x 3
110 x 1
130 x 1
150 x 1
160 x 1
Working sets
167.5 x 3 – 4sets

Pull Ups + 20kgs
6 Sets of 3
Total – 18

Power Clean
60 x 2
60 x 2
70 x 2
75 x 2
80 x 2
85 x 2

Hanging Straight Leg Raise
None today!

Notes
Deadlift felt better than last week
No time for abzors today,

[JordanK91]

Another nice session Al

Well done on the weighted pull-ups

Red bull doesn't give you wings. Weighted pull ups and lat pull downs do

[Squatter]

85KG PC for a double is superb work Alan.

Things seem to be getting better for you now.

[Kuytrider]

Unlike Giovanni Trappatoni, that was a Trap-tastic session

Nice cleans, awesome weighted pull ups and big deadlifts.

[ravimolasaria]

Originally Posted by markievicz

Deadlift - BendTheBarSpecial Program to November
Week 6: 4 sets of 3 with 84% 1RM
Working off a 200kg 1RM

Warm up
60 x 5
90 x 3
110 x 1
130 x 1
150 x 1
160 x 1
Working sets
167.5 x 3 – 4sets

Pull Ups + 20kgs
6 Sets of 3
Total – 18

Power Clean
60 x 2
60 x 2
70 x 2
75 x 2
80 x 2
85 x 2

very impressive working on DLs ... Strong Power cleans buddy ... but I envy pill ups ... I can't even do 1 per set ...