Markievicz Training Log

[markievicz]

Originally Posted by BendtheBar

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

Got them, thanks steve. Lots for me to work at.

Originally Posted by 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)

Thanks for the help mike, i do try arch but its only a small one. Ill have to really work on my set up. I didnt realise my form was this bad until i watched it back. Will try widening the hands on monday. Thanks again

[Kuytrider]

I've a feeling 80kg might be too light in your push press
You possibly have a 100kg in your locker (what is your push press PR?)

6x6 for 2pps on bench is a big win. Looked easy but as for form, well mine is inferior to yours in all likelihood so I'll be no help there

Thanks again for the book

[markievicz]

Originally Posted by Kuytrider

I've a feeling 80kg might be too light in your push press
You possibly have a 100kg in your locker (what is your push press PR?)

6x6 for 2pps on bench is a big win. Looked easy but as for form, well mine is inferior to yours in all likelihood so I'll be no help there

thanks P, i dont like to go on low reps for Pressing so thats why the rep count looks way above the prescribed.
everytime i go for 2or3 i hurt my left shoulder.
so will be staying clear of that road now!
hopefully

3/5/1 Cycle 3 Wk 4

Squat Deload
[Goal] Actual
[70x5] 100x5
[90x5] 100x5
[100x5] 100x5

Then did 100x5 for two more easy sets

Smolov Jr Bench – Day 2
107.5kg – 5x7


Notes
Squat deload was fine , did all reps with as deep as I could,
Bench was ok, had a longer break between sets than I would have liked

[BendtheBar]

Enjoy the deload. Hope to see you bounce back strong.

[Jen]

Throwing 100kg around like its nothing. Win!

[Squatter]

I like to delaod - it allows me to get at least somewhat creative and have some extra fun.

Good job Alan

[markievicz]

Originally Posted by BendtheBar

Enjoy the deload. Hope to see you bounce back strong.

Originally Posted by Jen

Throwing 100kg around like its nothing. Win!

Originally Posted by Squatter

I like to delaod - it allows me to get at least somewhat creative and have some extra fun.

Good job Alan

thanks folks,
just doing a delaod on the squat this week, deadlift and bench will be full steam ahead ... only 4 weeks out.

[markievicz]

Smolov Jr Bench – Day 3
115kg – 4x8

Power Clean
60 x 2
60 x 2
60 x 2
60 x 2
60 x 2

Ab Wheel

4 sets of 15

Notes
Bench was tough today…
Am thinking I should have used 90% of my 1RM to work off for this,
I never learn.

[big_swede]

Massive volume on the bench. Great job.

[ravimolasaria]

Originally Posted by markievicz

Smolov Jr Bench – Day 3
115kg – 4x8

Power Clean
60 x 2
60 x 2
60 x 2
60 x 2
60 x 2

Strong benching Alan ... 60 x 2 x 5 after 4 x 8 of bench is real strong ... great going ...