The ever evolving training of mrky03

**mrky03** · 09-12-2014, 07:15 PM

Thanks guys, I'm looking to pull some decent numbers soon. I started a new 5/3/1 training cycle. The weights moved pretty fast today.

**ayezer** · 09-12-2014, 08:57 PM

nice heavy wts good luck training doing a meet or just offseason power for building.
keep up good work

**mrky03** · 09-13-2014, 03:15 PM

Originally Posted by ayezer

nice heavy wts good luck training doing a meet or just offseason power for building.
keep up good work

Just training for the joy of it! Thanks though, I may compete next year.

**ayezer** · 09-14-2014, 12:45 PM

keep up good training. need to get my legs to those wts

**mrky03** · 09-15-2014, 05:34 PM

Squats
135x10
225x5
275x5
305x3
350x3
390x9(amrap)
350x10
305x14

Leg press
850x20,20,20

Lunge
95x8,115x7,6

Standing calf
225x20,13,10,9

Seated calf
3 plates x12,8,8

**Mac** · 09-15-2014, 06:56 PM

Nice workouts Joel.

They inspire me to get my ass to the gym.

**mrky03** · 09-16-2014, 06:23 PM

Bench press
135x10
185x10
210x3
240x3
270x5(amrap)
240x10
210x16

Shallow incline dumbbell press (lowest incline about 15 degrees)
100x10
90x9
85x10,9,8

Dip
Bdwt+60x8,7,6

Pullups
Bdwt x10
Bdwt+44x10,8,7

Hammer strength reverse grip row
3 plates x10,9,8,7

Hammer strength high row
3 plates x10,9,8

**mrky03** · 09-16-2014, 06:24 PM

Originally Posted by Mac

Nice workouts Joel.

They inspire me to get my ass to the gym.

thanks Mac, I'm trying to give it my best!

**mrky03** · 09-18-2014, 06:20 PM

170x6 on OHP last one was a grinder!

**Hammerfit** · 10-04-2014, 10:12 AM

That last one looked painful! Nice job!

**mrky03** · 10-06-2014, 07:33 PM

Squats
135x6
225x6
275x6
315x6
365x6,5,5,5,4

lunges
135x6
145x5

sldl
135x6
225x6
315x6
335x6,6

backed off weight on squats, made sure I hit depth on every rep.

**mrky03** · 10-06-2014, 08:14 PM

**masterschamp** · 10-13-2014, 10:43 AM

That hurts just watching!

**mrky03** · 10-13-2014, 05:52 PM

Warm up with my usual mobility work, Defranco limber 11.

Squats
Bar x10
135x6
225x6
275x4
315x4
335x1 (all warmup sets paused at the bottom)
370x6,6,5,5,4

Lunges
155x4,4

Sldl
135x6
225x6
335x6
370x6

Legs feel like they've been beaten by a meat hammer! Lol
The rock bottom range of motion is coming easier now. Really concentrating on screwing my feet into the floor and keeping external rotation on my hips.