Markus journal, for Jesse(and others) to comment on.

[Markus Learzz]

Hey. Im Markus. I am 15 I weight 80 kgs and my height is 185 cms. I train to get overall power and experience. Will engange in powerlifting, ol, strongmna or something when I have a good foundation.
Here are my last workouts.


Olympic Squat
70x5
80x5
90x5
100x5
105x4- HELL YES! PR!

Hang Power Snatch
20x5
25x5
30x5
40x5

Good Mornings
55x5
65x5
75x5
85x5 PR!

Wide Pullups
1x5 - BW+5 help twice \
1x5 - BW+5 help once > pr
1x5 - BW+5 help thrice /
2x5 - BW

Comments>
-Hell yeah. No spotter or would have gone and probably make the 5th rep on 105.
-Need to go down to 35. Form better.
-Ok.
-Bah.

-----

Front Squat
5x20
5x30
5x40
5x50
5x60

SLDL
5x70 - Double Over
5x90 - Double Over
5x100 - Double Over
5x110 - Mixed Grip
5x115 - Mixed Grip

OH Seated Press
5x20
5x30
5x35
5x40

JS Rows
5x50
5x60
5x65
5x70


Comments>
-Holy forearm burn. Cant move my hands/fingers for a minute after this.
-Deadlifts ALWAYS make me feel as Im GOD.
-F*ckin weak Overhead. Gotta train it.
-Help from legs and back. Stronger than I thought. Next time peak at 60.

-----

Front Squat
5x30
5x40
5x50
5x60
5x70 (PR)

SLDL
5x80
5x90
5x100
5x110 Under Over Grip
5x120 (PR) Under Over Grip

2 DB Clean and Jerk
5x6 (pr)
5x8 (pr)
5x10 (pr)
5xN -- There was no 12 kgs DB so skipped this set
5x14 (PR)

Pullups with Close Grip
5x5 - BW (pr)

Comments>
-Crossed Arms. Holy sweet mother of shoulder pain.
-Yargh, getting stronger!
-Really cool Old-School exercise.
-Hum, ok.

[Patrick McGuffin]

where yah from Markus?? nice too meet you, you will find there are a few teenagers on here to talk too along with all the old people(haha)

[Markus Learzz]

where yah from Markus?? nice too meet you, you will find there are a few teenagers on here to talk too along with all the old people(haha)

Portugal. Nice to meet you too. Cool, lol.

[Markus Learzz]

Front Squats
40x5
50x5
60x5
70x5
80x5 PR!

SLDL
90x5
100x5
110x5
120x5
130x5 PR!

Push Press
20x5
30x5
40x5 PR!
49.2x5 PR!!

CG Pullups
1x5 - BW+5 PR
2x5 - BW

[Patrick McGuffin]

PR!PR!PR!PR!PR!, i wish i could get that many prs when i worked out, oh well, i got one today :D

[Markus Learzz]

PR!PR!PR!PR!PR!, i wish i could get that many prs when i worked out, oh well, i got one today :D

Heh, im weak when I become stronger Ill have less lol. Congrats on your PR.

[Patrick McGuffin]

thanx dude

[Jesse Marunde]

Markus, I would work on increasing your volume and put less emphasis on testing your limits as far as weight goes. So instead of working up to a max 4 reps set, do 3x3 with the same weigh.

Basicly your program looks solid.

Jesse

[Markus Learzz]

Markus, I would work on increasing your volume and put less emphasis on testing your limits as far as weight goes. So instead of working up to a max 4 reps set, do 3x3 with the same weigh.

Basicly your program looks solid.

Jesse

Working on increasing volume. Ok can be done. On that 3x3 set. Should I keep it at what percentage of my 1RM and should I add a set whenever I feel I can?
Also what exercises do you recommend? Right now I am just mixing trying to find exercises I like/a good combination. What do you suggest?

Many thanks.

[Jesse Marunde]

I like the exercises you've chosen. You could add some incline presses once a week.

I don't work off percentages personally. I advise periodizing all your lifts. You can increase weight week to week with a fixed rep scheme, increase weight and lower reps, or you can keep weight constant and increase the number of sets.

Jesse

[Markus Learzz]

I like the exercises you've chosen. You could add some incline presses once a week.

I don't work off percentages personally. I advise periodizing all your lifts. You can increase weight week to week with a fixed rep scheme, increase weight and lower reps, or you can keep weight constant and increase the number of sets.

Jesse

So you think I should get to a 3x3 keep the lifts +/- the same and periodize em. Okay. Should I periodize em based on a planned sheet or by feel (If I think I cant add weight, work on adding sets, etcetera)?

[Jesse Marunde]

if you're making fast progress you'll have to go by feel.

Jesse

[Markus Learzz]

if you're making fast progress you'll have to go by feel.

Jesse

Prs every session is fast progress. Maybe change only when I stall?

[Jamie McEwan]

Maybe change only when I stall?


Once your gains slow down, switch it up. Nothing wrong with adding in some inclines, for sure. Try not to get caught up in finding the best program, because I don't think a single program can be considered "the best." Keep plugging away, trying to make progress, and when progress stops, then look at adjusting some training variables. I'm one of the teens here, and I really regret not getting a fire under my ass until I was almost 19!

[Markus Learzz]

Once your gains slow down, switch it up. Nothing wrong with adding in some inclines, for sure. Try not to get caught up in finding the best program, because I don't think a single program can be considered "the best." Keep plugging away, trying to make progress, and when progress stops, then look at adjusting some training variables. I'm one of the teens here, and I really regret not getting a fire under my ass until I was almost 19!

Exactly what I was thinking. Should I really had inclines? I HATE all bench movements with a passion except for CG Bench.

[Patrick McGuffin]

you use an incline type movement on alot of strongman type events like tires,ect, so it would be a good idea, the only thing benching(normal) helps you with is benching, oh and impressing little people in the gym

[Jamie McEwan]

Why not CG inclines, then?

[Markus Learzz]

you use an incline type movement on alot of strongman type events like tires,ect, so it would be a good idea, the only thing benching(normal) helps you with is benching, oh and impressing little people in the gym

Maybe I could do tires instead?

[Patrick McGuffin]

because you dont like inclines, thats why , nah you should add in stuff like that too and train for events so you make progress that much quicker, plus i said you need it for things like tire but i did not say it was the best exercise for it, if i did tires for my chest my legs would be wobbly and i would be puking before it would be a good enough chest workout to be justifiable for me :D