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Old 01-15-2014, 08:42 AM   #1631
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Quote:
Originally Posted by Squatter View Post
That double blows me away Alan - holy shit you doubled 490 lbs! I can certainly testify that is by no means even relatively easy.
A nice "little" PR is an understatement for sure!
Ah I wasn’t being flippant – what I meant by little was that my previous double PR was 220kg so just a small increase on that.

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Originally Posted by LtL View Post
Strong double.
Cheers Al

Quote:
Originally Posted by TomGJD View Post
Nice one man! That deadlift is flying along! a double at 222.5 is excellent work. You should be looking at 250 this year anyway. By on the podium I meant in the top 3 btw. I think you should have a good chance in the bench at least anyway.
Ah im a long way from that Pal , there are a lot of really good lifters in the 100kg class – ill be happier with 3PRs and hopefully that 600kg total

Quote:
Originally Posted by ravimolasaria View Post
That's a huge PR brother ... You are repping almost 500 lbs ... super strong work ... keep up the great work Sir Alan ...
Will do Mr Ravi

The Road to 600
15 Jan 2014


Smolov Intense Mesocycle
Squat
60kg x 8
90kg x 5
110kg x 3
130kg x 3
150kg x 3
160kg x 4

172.5kg x 5 – 4sets
Only made the 5 reps on the first set so rest of the reps played out like this,
172.5 x 5
172.5 x 3 + 1
172.5 x 3
172.5 x 2 +1
172.5 x 2 +1
172.5 x 2 +1
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Old 01-15-2014, 10:31 AM   #1632
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Props for getting so many brutal reps in and gutting it out!

Are you pleased with form and depth and/or consistency over so many reps/sets?
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Meet PR's: (May 2014)
Squat 475 lbs
Bench: 275 lbs
Deadlift: 501 lbs
Total: 1251 lbs
Age: 50

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Squat: 495 lbs
Bench: 295 lbs
Deadlift: 515 lbs
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Old 01-15-2014, 10:50 AM   #1633
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Quote:
Originally Posted by Squatter View Post
Props for getting so many brutal reps in and gutting it out!

Are you pleased with form and depth and/or consistency over so many reps/sets?
cheers Jim , it was definately a "gutting it out session"
im happy enough with the form, feeling solid enough theses days
as for depth - im actually trying to train to meet depth rather than going lower as i usually do - just for these few weeks in an effort to not leave kgs on the platform.
after the meet ill revert to ATG squats again.
speaking of after the meet i must figure out what i will do for legs ....
after back to back cycles of Smolov i dunno what else to do!
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Old 01-15-2014, 10:54 AM   #1634
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Good stuff Alan. Fine line when it comes to depth and leaving kg's on the platform, but it looks like you have found it.

How about just some do what you want/instinctive training for awhile? I think it may be beneficial to take a break from these tough programs??
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My Favorite Part Of Lifting Is Having The Opportunity
Meet PR's: (May 2014)
Squat 475 lbs
Bench: 275 lbs
Deadlift: 501 lbs
Total: 1251 lbs
Age: 50

Gym PR's:
Squat: 495 lbs
Bench: 295 lbs
Deadlift: 515 lbs
Total: 1305 Lbs
Age 50
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Old 01-15-2014, 11:40 AM   #1635
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Quote:
Originally Posted by Squatter View Post
Good stuff Alan. Fine line when it comes to depth and leaving kg's on the platform, but it looks like you have found it.

How about just some do what you want/instinctive training for awhile? I think it may be beneficial to take a break from these tough programs??
i think you are right about a break....
i chatted with steve a long time ago about working up to a daily max and then some back off work , which does apeal to me, i must pick his brains on that idea again
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Old 01-16-2014, 02:47 AM   #1636
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Quote:
Originally Posted by markievicz View Post
The Road to 600
15 Jan 2014


Smolov Intense Mesocycle
Squat 60kg x 8 90kg x 5 110kg x 3 130kg x 3 150kg x 3 160kg x 4
172.5kg x 5 4sets
Only made the 5 reps on the first set so rest of the reps played out like this,
172.5 x 5
172.5 x 3 + 1
172.5 x 3
172.5 x 2 +1
172.5 x 2 +1
172.5 x 2 +1
This is just super squatting .... plain and brutal ... keep killing it mate ...

Quote:
Originally Posted by markievicz View Post
speaking of after the meet i must figure out what i will do for legs ....
after back to back cycles of Smolov i dunno what else to do!
Try this 20 rep routine after your meet as prescribed by Dr. Steve ...

Check these links. you will loved it :
01 http://muscleandbrawn.com/forums/sho...870#post444870

02 http://muscleandbrawn.com/forums/sho...150#post444150

or 03 http://ditillo2.blogspot.in/2011/12/...-part-one.html
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Old 01-16-2014, 08:29 AM   #1637
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Quote:
Originally Posted by ravimolasaria View Post
This is just super squatting .... plain and brutal ... keep killing it mate ...

Try this 20 rep routine after your meet as prescribed by Dr. Steve ...
You trying to finish me off!!
Cheers Pal.

The Road to 600
16 Jan 2014


Pendlay Row
60kg x 8
80kg x 5
90kg x 3
105kg x 5 4sets

Bench Press
60kg x 8
80kg x 5
100kg x 3
110kg x 1
120kg x 1
130kg x 1
137.5kg x 2 2sets
Happy enough with this.

2 Second Paused Titan RAM Bench
145kg x 1
152.5kg x 1
160kg x 1

Bench Press
100kg x 10
100kg x 6

bit of a change today as i wanted to get the bench work in that was missed on tuesday. so ohp and cgbp got the chop.
decent day today. really pushing for a 145kg press at the meet.
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Old 01-16-2014, 09:59 AM   #1638
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Great work Alan! Strong benching! Think doubling 137.5 will get you 145 at the meet! Keep working hard!
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Old 01-16-2014, 10:02 AM   #1639
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Quote:
Originally Posted by markievicz View Post
You trying to finish me off!!
Cheers Pal.
hahahaha ... no way ... the routine is simply brutal. And I think we both loves something like that. Smolov is brutal in itself and you are doing it 2nd time in last 9-12 months ... So you are automatically qualified for something more insane ... lol ...
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Old 01-16-2014, 10:03 AM   #1640
Squatter
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I can see why your happy with the 137.5 doubles, as that will give you confidence for a 145 single at the meet. You got it!
__________________
My Favorite Part Of Lifting Is Having The Opportunity
Meet PR's: (May 2014)
Squat 475 lbs
Bench: 275 lbs
Deadlift: 501 lbs
Total: 1251 lbs
Age: 50

Gym PR's:
Squat: 495 lbs
Bench: 295 lbs
Deadlift: 515 lbs
Total: 1305 Lbs
Age 50
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