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Old 01-13-2014, 10:43 AM   #1621
Squatter
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Fine work Alan to be able to double almost 400 lbs over 4 sets. Most definitely cruising along that road!
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Meet PR's: (May 2014) Raw Natural
Squat 475 lbs
Bench: 286 lbs
Deadlift: 501 lbs
Total: 1262 lbs
Age: 50

Gym PR's:
Squat: 495 lbs
Bench: 300 lbs
Deadlift: 520 lbs
Total: 1315 Lbs
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Old 01-13-2014, 11:56 AM   #1622
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Originally Posted by markievicz View Post
The Road to 600
13 Jan 2014


Smolov Intense Mesocycle
Squat 60kg x 8 90kg x 5 110kg x 3 130kg x 3 150kg x 3 170kg x 3
180kg x 2 - 4sets 170kg x 3 - 3sets
Great volume Sir Alan ... Simply Awesome working brother ... Inspirational work ...
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Old 01-13-2014, 02:47 PM   #1623
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Freak McSquats.
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Old 01-13-2014, 04:30 PM   #1624
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Originally Posted by markievicz View Post
thanks Jay


cheers Dz


thanks rich , it was nice to get that triple alight.


thanks for checking in Mike.


thanks Mr Ravi , still more work to do.

The Road to 600
13 Jan 2014


Smolov Intense Mesocycle
Squat
60kg x 8
90kg x 5
110kg x 3
130kg x 3
150kg x 3
170kg x 3
180kg x 2 - 4sets
170kg x 3 - 3sets
Great workout Alan! Squats smashed! Keep it up!
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Old 01-13-2014, 07:09 PM   #1625
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You are improving hugely man! Those squats are flying along! Could be seeing you on the podium in Dublin.
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Old 01-14-2014, 10:19 AM   #1626
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Quote:
Originally Posted by Squatter View Post
Fine work Alan to be able to double almost 400 lbs over 4 sets. Most definitely cruising along that road!
Thanks Jim ,was a nice day alright , more like that please !

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Originally Posted by ravimolasaria View Post
Great volume Sir Alan ... Simply Awesome working brother ... Inspirational work ...
Wouldn’t call it inspirational work mate – just plain old hard work.

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Freak McSquats.
I wish!

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Great workout Alan! Squats smashed! Keep it up!
Thanks Jay – I intend to

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Originally Posted by TomGJD View Post
You are improving hugely man! Those squats are flying along! Could be seeing you on the podium in Dublin.
Ill definitely be at the single lifts alright Pal.


The Road to 600
14 Jan 2014


Deadlift
60kg x 8
100kg x 5
140kg x 3
170kg x 1
190kg x 1
210kg x 1
222.5kg x 2
185kg x 3 – 3sets


Only had 30minutes today and didn’t want to miss the deadlifts so sacrificed the press work.
That’s a nice little 2.5kg PR for that double – a good sign that im hopefully adding to the 1RM.
Just realised ive only 2 more deadlift sessions left before the single lifts…. Maybe ill squeeze in three!!
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Old 01-14-2014, 10:25 AM   #1627
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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!
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My Favorite Part Of Lifting Is Having The Opportunity
Meet PR's: (May 2014) Raw Natural
Squat 475 lbs
Bench: 286 lbs
Deadlift: 501 lbs
Total: 1262 lbs
Age: 50

Gym PR's:
Squat: 495 lbs
Bench: 300 lbs
Deadlift: 520 lbs
Total: 1315 Lbs
Age 50
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Old 01-14-2014, 10:39 AM   #1628
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Strong double.
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Old 01-14-2014, 11:31 PM   #1629
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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.
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Old 01-14-2014, 11:35 PM   #1630
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Quote:
Originally Posted by markievicz View Post
The Road to 600
14 Jan 2014


Deadlift
60kg x 8 100kg x 5 140kg x 3 170kg x 1 190kg x 1 210kg x 1 222.5kg x 2 185kg x 3 – 3sets
That's a huge PR brother ... You are repping almost 500 lbs ... super strong work ... keep up the great work Sir Alan ...
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