Markus Kirjonen
Markus Kirjonen
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Powerlifting 500 to 570kg Total Training Just Once a Week for 9 Months.
Own weight about 109kg.
Last peaking DL was 220 if I see the plates correctly.
It is often said that you can't improve training just once a week, but I could still see some good progress as an intermediate lifter. Progress definitely slowed down and especially bench seems to require more frequency for me. Admittedly my total was probably like 510-520 back in 22, but then again, I was behind that level when starting this year, so I would call this realistic progress.
มุมมอง: 101

วีดีโอ

Trying Out Strongman Events for the First Time
มุมมอง 645 หลายเดือนก่อน
Events on video: Yoke carry, zercher yoke carry, log press, axle press, axle deadlift, sandbag load, tire flip, atlas stone Deadlift and Back Squat attempts after some squat working sets so I consider them sub maximal. Clips from June and July 2024
Deadlift 200 kg | 220 kg and 5x180 kg
มุมมอง 512 ปีที่แล้ว
Good progress. Deadlifting would probably benefit from more heavy sessions, just to get used to the feeling. Also need to focus on the weak portion, which seems to be the extension of back as explained on the video.
Bench Press New 1RM PR | 130 and 140kg
มุมมอง 372 ปีที่แล้ว
First a weak 130kg, which was still a new pr and about two weeks later 10kg more. Now training some paused bench press.
Back Squat PRs | 145 and 160 kg
มุมมอง 1622 ปีที่แล้ว
Finally starting to increase my back squat. Now that I have no knee pain etc. the progress has been good.
Overhead Press 3x65 | Back Squat and Power Clean
มุมมอง 162 ปีที่แล้ว
Overhead Press 3x65 | Back Squat and Power Clean
Trying paused bench press for the first time | 120kg
มุมมอง 212 ปีที่แล้ว
I have never tried pause bench with proper weights. Although you can't see it on the video, I pretty much held the weight only with my hands, even though I should probably let it fall into my chest.
Bench Press 5x115kg to Failure | Covid-19 and Recovery
มุมมอง 372 ปีที่แล้ว
I was just getting started with the 4 day version of Texas Method, but got sick and will now focus on recovery and take it easy. Aiming to bench 140kg in a few months at most.
Deadlift 12x145kg
มุมมอง 552 ปีที่แล้ว
Deadlift 145kg (320lbs) 12 reps | Bodyweight 93,9kg. Definitely my best set ever and I should still progress quite a lot during the upcoming months following Texas Method program and deadlifting once per week.