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Old 04-18-2013, 08:59 AM   #371
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Quote:
Originally Posted by markievicz View Post
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.
Great work Alan! Someone's legs will be sore ! 1min rest, not this guy! Keep working hard man!!!
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Old 04-18-2013, 09:12 AM   #372
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Ya, only 1 minute rest is tough, but I think it's a good idea to mix it up and really, in the big picture, exchanging a couple of reps for intensity on occasion will also help you reach your goal. About how long of rest do you usually take?
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Old 04-18-2013, 09:21 AM   #373
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Quote:
Originally Posted by markievicz View Post
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

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
Brutal working considering the rest period ... Great going Alan ... Keep killing it buddy ...
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Old 04-18-2013, 03:32 PM   #374
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Solid work there.
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Old 04-18-2013, 04:57 PM   #375
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Man that was excellent work with those rest periods! You are good for at least 142.5 for those reps next week man! At least. If it was me and I hit those numbers for so close to goal reps with so little rest I would jump to 145 for next week. You can easily do it man. Don't overthink it, just throw more weight on the bar and watch it go up.
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Old 04-19-2013, 06:00 AM   #376
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Quote:
Originally Posted by Hunterace View Post
Great work Alan! Someone's legs will be sore ! 1min rest, not this guy! Keep working hard man!!!
Cheers Jay – a little tender today but all good

Quote:
Originally Posted by Squatter View Post
Ya, only 1 minute rest is tough, but I think it's a good idea to mix it up and really, in the big picture, exchanging a couple of reps for intensity on occasion will also help you reach your goal. About how long of rest do you usually take?
Usually ill take 2/3 mins or so rest – but as I was really against the clock yesterday I said id just lash through as quick as I could.
Even had to give up the entire paused squat reps but ill pick those up next week

Quote:
Originally Posted by ravimolasaria View Post
Brutal working considering the rest period ... Great going Alan ... Keep killing it buddy ...
Still a long way behind the example you provide buddy!

Quote:
Originally Posted by LtL View Post
Solid work there.
Tks Al , a lot more to do!

Quote:
Originally Posted by TomGJD View Post
Man that was excellent work with those rest periods! You are good for at least 142.5 for those reps next week man! At least. If it was me and I hit those numbers for so close to goal reps with so little rest I would jump to 145 for next week. You can easily do it man. Don't overthink it, just throw more weight on the bar and watch it go up.
145kgs next week it is …. Considering you asked so nicely!
Haha
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Old 04-19-2013, 07:28 AM   #377
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The Road to 600
19 April 2013


CGBP
60kg x 10
80kg x 5
105kg x 4 x 4
3second Paused CGBP with Titan Ram
80kg – 3 all out sets – 10,8,9
+1 rep from last week , ill take it

Rack Pulls from the knee
60kg x 10
100kg x 8
140kg x 5
160kg x 2
185kg x 3 – 5sets (did first set at 190kg and knew it wasn’t gonna happen today.)

Power Shrugs
60kg x 10
120kg x 5 – 4sets
120kg - 1 all out set – 7

Wide Grip Pull UPs
BW+10kg x 5 – 6 Sets
Thrown in at various times.

Hanging Straight Leg Raise
BW x 15 – 3sets

Notes
Its been a long week and it showed today.
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Old 04-19-2013, 07:33 AM   #378
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Killer workouts man keep it up!
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Old 04-19-2013, 07:58 AM   #379
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Great workout Alan! Really crushing the iron lately, keep it up!!!
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Old 04-19-2013, 08:55 AM   #380
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Nice deadlift session.
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