Mark G's Training Log

[guru]

Congrats on the PR Mark. Nice deads too. I like the sound of 42.5 kg press not being hard.

Way to go.

[markg]

Thanks PG and guru. Things are going well for me again

[Foxybass]

Great stuff mark. Really impressed (and envious) with the squats. I'm with you on the chilli. A big bowl of it with grated cheese is much more satisfying than a tuna salad.

Keep it going mate; you're going great guns at the moment.

[Vlad]

Great workout! Good luck with moving into the uncharted!

[markg]

@Foxybass - don't go Daaaaave!!
@Vlad - thanks mate. Uncharted lands, here I come

[markg]

Thursday 19th Nov 2009

Workout A

Squats - 80kg 3x5
Bench - 62.5kg 3x5
Rows - 47.5kg 3x5
Dips - 6/5/5

Squats - got the 80kg again, hopefully getting good depth on every rep this time. Will go to 82.5kg next week
Lower back got a bit tight and achey quite early on but it calmed down not long after leaving the gym.

Bench - Was a decent challenge but made it ok.

Rows - Not as heavy as I remember. Will attempt 50kg next time.

Dips - I wanted to get at least 6/5/5, which I got. Ideally wanted 6/6/6 but barely got what I did. Slowly slowly on this exercise.

[mackanno]

Congrats on the squats Mark.
BP must've been a happy thing at the end, Sure you can add some more juice there, take advantage your brother is around to spot on you and then you'll surprise yourself,
Now. . . perhaps the chili is giving you some explosiveness . . .

[markg]

Thanks mack! I think you may be right on the chilli. My gym looked a bit foggy when I left...

Had McDonalds for lunch today

[Seth]

I see that you're doing 3x5 these days, Mark.
Do you like it better than 5x5?

[markg]

Hi Seth,
I do prefer 3x5. I know it is easier than 5x5 but I feel I have done 5x5 for long enough and that the weights were going up extremely slowly on that routine. 3x5 gives me chance to increase the weights, now my form is generally ok.

The main advantage is the shorter workouts. Once they were regularly over 90 minutes+travel 10 minutes, it was taking up most of my evening and I was missing out on spending time with my daughter before she went to bed etc.

My motivation is as high as it's ever been now and the 3x5/shorter workouts definitely helps with that.
Cheers,
Mark

[groundskeeperwillie]

I have to agree, 3 x 5 seems to suit me better as well. Maybe it's a Chessy thing!

gkw

[Leanstrong]

I concur with the 3x5 - past a certain point 5x5 becomes too taxing for me and I couldn't progress. Nice progress on those dips Mark, good to see you healthy and under the bar

[markg]

Thanks guys. The 3x5 continues...

Weds 25th Nov 2009

Workout B

Squats - 82.5kg 3x5 PR
Press - 45kg 3x5
Deads - 100kg 1x5
Rack chins - 11/7/8

Squats - Although it was heavy and not always 100% pretty, it's a new PR. Made sure I got depth on all reps. I seem to have a decent feel for when I am below parallel at the moment, after getting my bro to check form last week. This did lead to a few little good-morningesque movements in the latter stages, but hey, who's counting? Will do the same weight on Friday and try to nail it properly. Was generally quite good though to be fair.

Press - reasonably heavy but not too bad. Will be back at PR weight next time.

Deads - back to 100kg This time with mixed grip on work set. This was heavy, obviously. Not totally convinced about form, as I seemed to sway just a tiny bit to the right at the top of rep 4 and felt my abs trying to stabilise me. Will repeat this weight but I know I can get it up

Rack chins - Decent reps this time; a big increase from last week. Very happy

[AD69]

Wow Mark, you are flying at the moment! Awesome work. Remember on the deads to squeeze your chest up so you start with tension in the hams, brace your abs and glutes and stand up. Starting strength dvd is really good for showing you how to get in the right starting position.

[DaveT]

You're cruising at the moment. Keep eating buddy, even if it is McD's! You'll be squatting 100kg in no time. I'd better get my arse back in gear (literally!)