Markievicz Training Log

[big_swede]

Good going markie! Im sure your deadlift will rocket from adding pc's. You ever tried to do them before pulls to warmup? Always sets me up good for the deads! Good stuff and keep on killing!

[BendtheBar]

Originally Posted by markievicz

Notes
Deadlift felt better than last week
,

Excellent! Keep smashing.

[markievicz]

Originally Posted by 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

Lat pull down machine is on order and expected delivery is December – looking forward to that..

Originally Posted by Squatter

85KG PC for a double is superb work Alan.

Things seem to be getting better for you now.

As long as I don’t have to squat!
As the meet in November is only push pull , ive decided not to sweat the squats for now and just put my energy into bench and deads.
Once that meet is finished then ill start to focus on the squat again.

Originally Posted by Kuytrider

Unlike Giovanni Trappatoni, that was a Trap-tastic session

Nice cleans, awesome weighted pull ups and big deadlifts.

Thanks P

Originally Posted by ravimolasaria

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

I remember when I couldn’t do 1 pull up either , time and persistence is all it took!

Originally Posted by big_swede

Good going markie! Im sure your deadlift will rocket from adding pc's. You ever tried to do them before pulls to warmup? Always sets me up good for the deads! Good stuff and keep on killing!

Nice idea Swede – may incorporate that further down the line.
Only started doing the PCs last week and I am liking them so far.

Originally Posted by BendtheBar

Excellent! Keep smashing.

Thanks Steve – must be the program layout !

[markievicz]

3/5/1 Cycle 3 Wk 3

Push Press
[Goal] Actual
[70x5] 70x5
[75x3] 75x3
[80x1+] 80x8


Assistance
1.BTNP : 5 sets of 10 - 50kg
2.Pendlay Row : 5 sets of 10 - 60kg
3.Side bends: 2 sets of 15 with 25kg plate

Smolov Jr Bench – Day 1
100kg – 6x6


Notes
Video of 5th set below of bench for you kids to pick apart my sloppy form.
enjoy the weekend!

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

[ravimolasaria]

Originally Posted by markievicz

3/5/1 Cycle 3 Wk 3

Push Press
[Goal] Actual
[70x5] 70x5
[75x3] 75x3
[80x1+] 80x8

Assistance
1.BTNP : 5 sets of 10 - 50kg
2.Pendlay Row : 5 sets of 10 - 60kg
3.Side bends: 2 sets of 15 with 25kg plate

Smolov Jr Bench – Day 1
100kg – 6x6

80*8 ... that's not fair ... target was anything +1 but that is totally unfair ... Strong session Alan ... keep lifting ...

[JordanK91]

Strong session 80x8 on Push Press

6x6 at 100 on bench is strong work too!

[Jen]

Very solid work!

[MikeM]

Your pressing is amazing. You made that 100 Kg bench look far too easy.

You don't arch much, are you trying to? Seemed like you started too, then just settled back down on the bench sort of flat.

Also, I notice you tuck your arms but the bar is basically hitting your upper chest and your elbows go down below the bench a fair bit. Almost like you are doing a close grip bench, but with the bar hitting too high. That could lead to some shoulder issues down the road, that's similar to what wrecked my shoulder for a while.

Just a thought, but if you take your hands out wider on the bar, pull your shoulder blades in tighter together and lower to the bottom of your sternum, you should get more power with less stress on your shoulders. If you arch more, that should be even less range of motion and more power too.

Just a thought or two. As always the secretary will disavow any knowledge of this post if does not prove useful! (Mission Impossible joke)

[BendtheBar]

Nice push press numbers! Left some comments in the critique thread. Let me know if I can help at all.

[markievicz]

Originally Posted by JordanK91

Strong session 80x8 on Push Press

6x6 at 100 on bench is strong work too!

Cheers jord

Originally Posted by Jen

Very solid work!

Thanks jen

Originally Posted by ravimolasaria

80*8 ... that's not fair ... target was anything +1 but that is totally unfair ... Strong session Alan ... keep lifting ...

The nunbers in working off are for strict press as ive not done push press for a cycle, prefer to do more reps when pressing overhead as i always seem to hurt my shoulder if i try for 1 or 2 reps only