Markievicz Training Log
 

So where to start,

I guess for 3 or 4yrs now I have been going to the gym on a regular basis. training 4 or 5 days a week,fell into the noob trap of doing the same workout,
Eating incorrectly, training the wrong body parts for far too long.
earlier this year I became frustrated at my stalling and more often than not
Backward numbers and increasing frequency of injury.....from over-traning!

So decided to start reading up on old school training concentrating on compound lifts which led me to stumbled upon the 5/3/1
Have been running this for 6 cycles now, but in order to not confuse, i will call this cycle 1 for my training log.

About cycle 3 I decided to compete in powerlifting , which I know absolutely nothing about , so for now this log will track my progress towards the next available competition which is in early Feb 2012, and will be my first

I don't expect to set the world on fire here but I want to set myself a benchmark here to push on from.

I'll call it "learn by doing" !

Currently I'm looking to compete in either the 90kg or 100kg class. Not sure which just yet, I'm bouncing around 97kgs at 5ft 9

My approach to training is to , for now, stick with the 5/3/1 until I start to stall , for the assistance I'm going to probably play it by ear, and do what my body feels like on the day. Some days ill probably over train and some I might not even get assistance in. I'm trying to listen more to my body and find out when to push and when to hold back

Will try to get some footage up of my lifts for you experts to pick apart my technique

All comments and suggestions are surely welcome,

5/3/1 Cycle 1
 

5/3/1 Cycle 1 Wk 1
Deadlift


Deadlift 531
[Goal] Actual
[90x5] 90x5
[100x5] 100x5
[115x5+] 120x3

decided to stop at 3 reps and go for a few singles instead
130x1
140x1

lower back felt vey tight here so shut it down.

Assistance

1.(a)T-Bar Rows: 4 sets of 8 (60kgs) SS with
(b)Pulls ups (various grips): 4 sets AMAP [10,10,8,6]

2.(a) Preacher curls: 4 sets of 8 (20kg DB) SS with
(b) Ez bar curls: 4 sets of 8 (30kgs) [narrow grip]

3.(a) Hanging straight leg raise: 4 sets of 15 SS with
(b) DB side bends: 4 sets of 10 (32kgs DB)

Notes

happy to have worked back up to 140Kgs for 1 , got it up fine and feel i could easily get 150 for 1 on next visit .

Nice pulls.

LtL

Nice work. Subbed, and looking forward to seeing you smash your goals.

Welcome to MAB! Good luck in your training for the comp, subbed!

thanks LtL

thanks for looking in and subbing - appreciated!

thanks for the welcome

5/3/1 Cycle 1 Wk 1
Bench Press


Bench Press 531
[Goal] Actual
[85x5] 90x5
[100x5] 100x5
[110x5+] 110x3

decided to stop at 3 reps and go for a few singles instead
130x1
135x1
140x1 - failed at this :(


Assistance

1.CGBP: 4 sets of 8 (90kg)

2.DB Rows: 4 sets of 8 (40kg DB)

3.BW dips: [Goal] Actual
[minimum 70 in 4 sets] 25,15,13,12 = 65

4.Triceps Pushdown - V-Bar Attachment: 4 sets of 12 (50Kg)

Notes

pi$$ed i mised the single at 140kg - will grow a pair for next week.

Get after it. :mh:

Solid round of assistance work. Good exercise selection.

thanks steve, will try get a video up of my bench next week for you guys to review..

on the assistance work , i often wonder if i am doing it right , perhaps if you see any weak spots as the log progresses you will point them out

I think it looks good. On 531 I am a big fan of following it up with more bench style volume, and you;re doing that. Bench volume serves me well. Plus you have dips and dumbbell rows...two excellent lifts.

My best advice is to get beastly strong on rows. They have really helped my deadlift lockouts.