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Old 04-23-2013, 07:45 AM   #399
markievicz
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Join Date: Nov 2011
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set the bar nice and low for you Big Al.......


The Road to 600
23 April 2013


Deadlifts
60kg x 10
100kg x 5
140kg x 2
160kg x 1
180kg x 1
187.5kg x 3 - 1 sets
187.5kg x 2 - 2 sets
160kg x 3 – 5sets

Hyper Extensions
20kg x 8 – 4sets

Pendlay Row
60kg x 5
80kg x 5
100kg x 2 – 5sets

Planks
BW x 3 Sets – 60secs

Notes
Same shit as last week , wanted 3x3 at 187.5kgs ,
Will do doubles next week.
Highlight today was a fella telling me that using versa gripps was a bit ghey …..
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Last edited by markievicz; 04-23-2013 at 07:48 AM.
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