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Old 04-16-2013, 01:46 PM   #361
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The Road to 600
16 April 2013


Deadlifts
60kg x 10
100kg x 5
120kg x 2
140kg x 2
160kg x 1
185kg x 1
190kg x 3 – 1 set
187.5kg x 2 - 2 sets
160kg x 3 – 5 sets

Hyper Extensions
10kg x 8 – 4 sets

Pendlay Row
82.5kg x 6 – 4 sets

Ab wheel from Knees
BW x 12 - 3 sets

Notes
ok, so not all to plan tonight.
wanted 190kg for 3x3 on the deadlifts but upon reflection this was a bit of a jump too far. only two weeks ago i was hitting 180kg for 3x3 so an aggressive jump over the last two weeks probably.
will most likely leave the ego at the door next week and get 3x3 at 187.5kg
(what i should have done tonight)
to make amends i did slightly heavier back off sets than i should have. 160kg rather than 150kg. i felt it too!
so all in all , happy enough with that. I feel right now I could get 200kg for a double - which would be big progres for me ,
rest up tomorrow and then to smash legs on thursday.
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Old 04-16-2013, 02:02 PM   #362
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Great work Alan! Strong pulling, even though you weren't completely happy about it! Keep crushing the iron!!!
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Old 04-16-2013, 09:03 PM   #363
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All looks good. Aggressive jumps are hard to judge, but I say if you feel stronger then you probably are. Keep Smashing.
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Old 04-16-2013, 09:32 PM   #364
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Great work brother.
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Old 04-17-2013, 02:00 AM   #365
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Fine deadlifts markie!
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Old 04-17-2013, 04:08 AM   #366
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Nice pulls.
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Old 04-17-2013, 04:52 AM   #367
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Quote:
Originally Posted by markievicz View Post
The Road to 600
16 April 2013

Deadlifts
60kg x 10 100kg x 5 120kg x 2 140kg x 2 160kg x 1 185kg x 1
190kg x 3 1 set 187.5kg x 2 - 2 sets 160kg x 3 5 sets

Hyper Extensions 10kg x 8 4 sets
Pendlay Row 82.5kg x 6 4 sets
Ab wheel from Knees BW x 12 - 3 sets
All kind of progress Alan ... 200kg*2 will be a very very strong working brother ... strong pendlays ... keep smashing the wts. buddy ...
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Old 04-17-2013, 09:45 AM   #368
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strong work on the deadlifts mark
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Old 04-17-2013, 10:24 AM   #369
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I like how you punish yourself, although being aggressive is a good thing sometimes. It's an on the fly judgement call, but I won't judge you and say it was ego.

Carry on soldier with the fine training!
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Old 04-18-2013, 08:54 AM   #370
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The Road to 600
18 April 2013


Squats
60kg x 10
100kg x 6
120kg x 4
140kg x 4 x 1set
140kg x 3 x 3sets
Should have been 4x4 so will stick to this weight next week for another go.

BW Squats for reps
90kg x 11
90kg x 9
3 more reps than last week , progress I guess

Leg Press Machine
160kg x 10
180kg x 10
200kg x 10

Notes
Second week in a row I am caught for time on squats.
Everything rushed and rest periods were at max 1 min.
So all done in 40 mins.
All in all , happy enough despite the missed reps-with longer rest periods I think I probably would have gotten them.
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