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Old 01-26-2013, 07:52 AM   #31
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Good stuff!
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Old 01-26-2013, 12:18 PM   #32
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Quote:
Originally Posted by markievicz View Post
Week 1 Day 2,
25 Jan 2013


Squat
110kg x 5 5sets

Bench
90kg x 5 6sets

Deadlift
135kg x 5 5sets

Notes
All good. Really drained after the deadlifts.
Time to eat.
Drained then food = winning.

Let's do this.
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Old 01-26-2013, 01:03 PM   #33
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Not boring at all. BIG.
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Old 01-27-2013, 08:22 AM   #34
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Far as I'm concerned, this looks like a great program for your needs. Low intensity coupled with high volume for 4 weeks then some heavier singles for 4 weeks. Allows you to cut nicely and not lose strength. You could lose a substantial amount of weight in the next month as long as you keep away from the Guinness 8 kilos in 8 weeks i doable (You said you want to go 92kg and do a water cut) Don't be surprised if you get to 95kg faster than you think.

And my Granny from County Cavan was a 4 time Ulster Camogie champion and cut and collected her own wood at 89 years old
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Old 01-28-2013, 01:58 AM   #35
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Quote:
Originally Posted by markievicz View Post
Week 1 Day 2,
25 Jan 2013


Squat
110kg x 5 5sets

Bench
90kg x 5 6sets

Deadlift
135kg x 5 5sets
Very very strong working Alan considering when you are doing all the 3 lifts in a single session ... ... have you started Korte's 3X3 program ... ?
Stay healthy brother ...
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Old 01-28-2013, 04:37 AM   #36
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Nice work Al


Three big exercises in the space of an hour!
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Old 01-28-2013, 09:36 AM   #37
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Quote:
Originally Posted by BendtheBar View Post
Drained then food = winning.
Let's do this.
On it !

Quote:
Originally Posted by EliteDreams View Post
Not boring at all. BIG.
One day hopefully!

Quote:
Originally Posted by Kuytrider View Post
Far as I'm concerned, this looks like a great program for your needs. Low intensity coupled with high volume for 4 weeks then some heavier singles for 4 weeks. Allows you to cut nicely and not lose strength. You could lose a substantial amount of weight in the next month as long as you keep away from the Guinness 8 kilos in 8 weeks i doable (You said you want to go 92kg and do a water cut) Don't be surprised if you get to 95kg faster than you think.

And my Granny from County Cavan was a 4 time Ulster Camogie champion and cut and collected her own wood at 89 years old
Thanks P, looking to get 95kg asap then nice slow decent from there!

Quote:
Originally Posted by ravimolasaria View Post
Very very strong working Alan considering when you are doing all the 3 lifts in a single session ... ... have you started Korte's 3X3 program ... ?
Stay healthy brother ...
Thats it Ravi , interested in Korte's program for a while now.

Quote:
Originally Posted by JordanK91 View Post
Nice work Al
Three big exercises in the space of an hour!
Yeah and three times week!
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Old 01-28-2013, 10:52 AM   #38
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Watching this thread closely. I want to see how doing the big three x 3/wk will boost your strength. Interesting.
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Old 01-28-2013, 02:49 PM   #39
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Quote:
Originally Posted by emekajokammor View Post
Watching this thread closely. I want to see how doing the big three x 3/wk will boost your strength. Interesting.
Thanks Emeka , hopefully ill get some nice results from it
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Old 01-28-2013, 02:56 PM   #40
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Week 2 Day 1,
28 Jan 2013


Squat
120kg x 5 5sets

Bench
95kg x 6 6sets

Deadlift
140kg x 5 5sets

Notes
Decided to close out week1 with just the 2 sesions and start week2 fresh today. This means week 8 will finish a week before my next meet.

Couldnt remember my numbers for this week so just added 5kg to bench and deads, 10kg to squats....

Got it done and even threw in dead stop pull ups as wont get gym in tomorrow,
BW x 8 , 7 , 5 , 5, 5 , 5

So far this program rocks!
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