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Old 04-25-2013, 10:08 AM   #421
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Originally Posted by Hunterace View Post
Great workout Alan! Strong leg training today! Good progress on squats! Wish I knew how much my leg press was with no weight, cause I'd add it . Keep smashing!!!
One of the instructors in the gym was telling me it weights 47.5kgs…..but whats a 100lbs between friends


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Originally Posted by Squatter View Post
Well, if that doesn't build up your legs I don't know what will. Good reppage on the leg press. How does it feel aster all those squats?
Instant exhaustion Jim.
No more stairs today , not looking forward to tomorrow!
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Old 04-25-2013, 12:02 PM   #422
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Great squatting man! I'm liking the attitude now, 195 deads next week will fly up.
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Old 04-25-2013, 07:10 PM   #423
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Originally Posted by markievicz View Post
One of the instructors in the gym was telling me it weights 47.5kgs…..but whats a 100lbs between friends
Mine feels heavier than that, I'm going to have to try and find out, now I'm more curious!
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Old 04-26-2013, 07:47 AM   #424
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Great squatting man! I'm liking the attitude now, 195 deads next week will fly up.
ill be happier when i am doing reps with 170kg+ , but ill take it for now.

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Mine feels heavier than that, I'm going to have to try and find out, now I'm more curious!
do it !
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Old 04-26-2013, 07:49 AM   #425
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I couldn't find a thing. I couldn't sleep like usual, and spent 45 min looking for an answer and finally said Fk it, I don't care anymore, lol
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Old 04-26-2013, 07:49 AM   #426
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Leg brutality. Nicely done.
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Old 04-26-2013, 07:52 AM   #427
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Originally Posted by markievicz View Post
The Road to 600
25 April 2013


Squats
Beltless
60kg x 10
100kg x 6
120kg x 3
142.5 x 1
Add Belt
142.5kg x 4 x 3sets
142.5kg x 3 x 1sets
1 rep missed on the last set but increased weight from last week – im ok with that

3 Second Paused Squats
120kg x 3 x 3sets

BW Squats for reps
90kg x 14
90kg x 10
4 more reps than last week , need to get that first set to 20 ASAP so I can start adding weight.

Leg Press Machine
160kg x 10
180kg x 10
200kg x 10
I just count the plates each side.
Apparently I should also count the weight of the machine, ill just keep counting the plates for now and stay low

Calf Raise Machine
100kg x 15
100kg x 10
Just two quick all out sets – count face abs or pull ups after the previous work.
Might keep these next week,

Notes
Best leg session in a long time.
Lets build on this next week!
Great work Alan.
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Old 04-26-2013, 07:56 AM   #428
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Quote:
Originally Posted by markievicz View Post
The Road to 600
25 April 2013


Squats
Beltless
60kg x 10 100kg x 6 120kg x 3 142.5 x 1
Add Belt
142.5kg x 4 x 3sets 142.5kg x 3 x 1sets
1 rep missed on the last set but increased weight from last week – im ok with that

3 Second Paused Squats 120kg x 3 x 3sets
BW Squats for reps 90kg x 14 90kg x 10
4 more reps than last week , need to get that first set to 20 ASAP so I can start adding weight.

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

Calf Raise Machine
100kg x 15 100kg x 10
Strong squatting Alan ... Lots of volume along with intensity ... Also those paused squats looked brutal ... keep up the great work brother ...
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Old 04-26-2013, 08:15 AM   #429
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Originally Posted by Hunterace View Post
I couldn't find a thing. I couldn't sleep like usual, and spent 45 min looking for an answer and finally said Fk it, I don't care anymore, lol
Haha – it only counts with the number of plates added anyways

Quote:
Originally Posted by Off Road View Post
Leg brutality. Nicely done.
If in doubt , squat it out!


Quote:
Originally Posted by LtL View Post
Great work Alan.
Headed to a better place I hope!

Quote:
Originally Posted by ravimolasaria View Post
Strong squatting Alan ... Lots of volume along with intensity ... Also those paused squats looked brutal ... keep up the great work brother ...
Need to add weight to them next time Mr. Ravi as they weren’t the worst!

The Road to 600
26 April 2013


CGBP
60kg x 10
80kg x 5
107.5kg x 4 - 4sets
3second Paused CGBP with Titan Ram
80kg – 3 all out sets – 10,7,7
Lost 3 reps from last week , but ok with this as I had increased the heavy work and got all reps there.

Rack Pulls from the knee
60kg x 10
100kg x 8
140kg x 5
160kg x 2
All went south after this
190kg x 1 – 7singles
This should be 190 3x3 – if anything these are getting worse…. Ill take a video next week and let you kids pick it apart.

Power Shrugs
60kg x 10
120kg x 5
150kg x 5
170kg x 5 – 3sets
After looking at the Ripp video again I realised I was doing these wrong.
So started off better and loaded up a good bit more than last week.
Felt much better.

Wide Grip Pull UPs
BW x 8 – 6 Sets
Thrown in at various times.

Notes
Should really be doing better at the rack pulls.
CGBP going well however and after the heavy sets regretted not jumping up to 110kg this week.
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Old 04-26-2013, 08:22 AM   #430
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Great work Alan! Keep it up bud!!!
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But as for you, be strong and do not give up, for your work will be rewarded.

!!!MY HEAD HURTS!!!
My Training Log
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