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Old 04-23-2013, 07:50 AM   #401
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Quote:
Originally Posted by markievicz View Post
set the bar nice and low for you Big Al.......

The Road to 600
23 April 2013


Deadlifts
60kg x 10 100kg x 5 140kg x 2 160kg x 1 180kg x 1 187.5kg x 3 - 1 sets
187.5kg x 2 - 2 sets 160kg x 3 5sets

Hyper Extensions 20kg x 8 4sets
Pendlay Row 60kg x 5 80kg x 5 100kg x 2 5sets
Planks BW x 3 Sets 60secs
Strong pulling Alan ... Get that 3*3 next time ... Very very strong Dls ... keep up the great work brother ...
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Old 04-23-2013, 07:57 AM   #402
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Nice pulls mate. The volume will pay off. Well I hope it does cos that's the approach I'm taking
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Old 04-23-2013, 09:22 AM   #403
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Tell that "fella" that a lifter on the crew with a 700 lb pull video'd that 405 of mine on Sunday, and I was using VG's and he endorsed it. He knew my grip was failing and certainly knew I had more in me and didn't want to see me get hurt.. I think it's a good idea to incorporate them into your training even if grip is not failing.

Rest of workout was ghey tho! (Haha J/K)
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Old 04-23-2013, 09:34 AM   #404
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Quote:
Originally Posted by Hunterace View Post
Great work Alan! Versa Grips are a big ghey, lol, ok ! Strong stuff!!!
Roger that Jay

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Originally Posted by ravimolasaria View Post
Strong pulling Alan ... Get that 3*3 next time ... Very very strong Dls ... keep up the great work brother ...
Think I will have a go with 3or4 sets of doubles instead.,

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Originally Posted by LtL View Post
Nice pulls mate. The volume will pay off. Well I hope it does cos that's the approach I'm taking
I hope so too mate , im sick of having a crap deadlift…

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Originally Posted by Squatter View Post
Tell that "fella" that a lifter on the crew with a 700 lb pull video'd that 405 of mine on Sunday, and I was using VG's and he endorsed it. He knew my grip was failing and certainly knew I had more in me and didn't want to see me get hurt.. I think it's a good idea to incorporate them into your training even if grip is not failing.

Rest of workout was ghey tho! (Haha J/K)
That just made my day there Jim.
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Old 04-23-2013, 01:43 PM   #405
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Originally Posted by markievicz View Post
Highlight today was a fella telling me that using versa gripps was a bit ghey ..
When you are pulling 600 he will start asking how much they cost.
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Old 04-23-2013, 04:52 PM   #406
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Great work man! You got a set of 3 then 2 sets of 2. That's still excellent! As far as I know you are scheduled to go to doubles next week anyway. You will be good for 190 2 by 2 at that rate. I personally would go for 192.5 or 195 at that but I'm a bit nuts so 190 is likely your best bet. That would mean worst case scenario you hit 2 sets of 2 with 200 before you max with the best case scenario being significantly more. Head up man! You are doing excellently.
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Old 04-23-2013, 08:02 PM   #407
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Nice pulls Alan!!
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Old 04-24-2013, 07:14 AM   #408
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Originally Posted by BendtheBar View Post
When you are pulling 600 he will start asking how much they cost.
Haha!
I need to get to 500 first

Quote:
Originally Posted by TomGJD View Post
Great work man! You got a set of 3 then 2 sets of 2. That's still excellent! As far as I know you are scheduled to go to doubles next week anyway. You will be good for 190 2 by 2 at that rate. I personally would go for 192.5 or 195 at that but I'm a bit nuts so 190 is likely your best bet. That would mean worst case scenario you hit 2 sets of 2 with 200 before you max with the best case scenario being significantly more. Head up man! You are doing excellently.
Thanks for the pointers mate.
I think ill have a lash at 2x2 at 192.5kg
Ill just make sure to pack my balls in the gym bag that morning

Quote:
Originally Posted by KD5NFW View Post
Nice pulls Alan!!
Cheers rich hopefully they will be nicer in a few weeks time , trying to chase down a 500lb pull in the near future
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Old 04-24-2013, 07:24 AM   #409
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The Road to 600
24 April 2013


Mid Week Special


Wide Grip Pull Up
BW x 5 - 3sets
Neutral Grip Pull Up
BW x 5 - 3sets

Hanging Straight Leg Raise
BW x 15
BW +3kg DB*** x 10 - 3sets (10,8,8)

BB Curls
30kg x 20 - 3sets (20,15,15)

Kneeling Cable Crunch
65kg x 12 - 4sets

Ab Wheel from Knees
BW x 15 - 3sets

EZ Bar Curls
15kg x 20 - 3sets (20,15,15)

Notes
decided i needed to up my direct core work so went in today and just did some ad hoc stuff to get a base. all good i guess.
have not done any curls in i dunno how long - three regulars pointed this out to me!
*** Off Road , great idea to add the weigh on these , a mere 3kg db was nice and humbling for me!
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Old 04-24-2013, 07:51 AM   #410
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Nice work. It all adds up.
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