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Old 05-02-2013, 09:00 PM   #471
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Looking good man, keep up the work!
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Old 05-03-2013, 07:30 AM   #472
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Quote:
Originally Posted by TomGJD View Post
That was a great session man! Just slightly of the target for the day. At this point I would maybe up the food intake slightly and use 152.5 next week
152.5kgs it is!

Quote:
Originally Posted by LtL View Post
I agree with Tom. I'd also say that if you've done 150 squats, you probably don't need to start your leg press warm-ups at 40
Fair point, well made!
I was a bit cautious , cause last Friday I woke up with a woeful sore hip after the leg pressing so didn’t need a repeat preformace.

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Originally Posted by Off Road View Post
Strong workout. The 3s are yours next time. You are truly stronger than my Granny.
Haha brilliant.
Thanks OR – appreciate you keeping an eye in here.

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Originally Posted by Hunterace View Post
Great work Alan! Keep killing those sessions man!!!
No other way mate

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Originally Posted by Squatter View Post
How do you like leg pressing after squats? I quite enjoyed doing presses after squats last weekend as I got a better ROM and pump.

Good work once again Alan - slowly making your way along that road!
To be honest I don’t like them at all – but if they get me stronger I will do them and be glad that my numbers are on the up…

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Originally Posted by leefarley View Post
strong work, killing it by the looks of things.
Not quite killing it , just yet.
Thanks lee

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looking strong!
Appreciate you looking in JB , after I finish this program and retest my maxes ill be giving the BIG program a run for its money…. Expect to be bombarded with questions

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Looking good man, keep up the work!
Will do Cutty
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Old 05-03-2013, 07:30 AM   #473
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The Road to 600
3 May 2013


CGBP
60kg x 10
80kg x 5
100kg x 2
112kg x 3 - 3sets
3second Paused CGBP with Titan Ram
90kg – 3 all out sets – 10,8,5
+10kgs from last week so happy with the effort
Rack Pulls from the knee
60kg x 10
100kg x 8
140kg x 5
160kg x 2
180kg x 2
190kg x 2 – 1sets
200kg x 2 – 1sets
210kg x 1 – 1sets
for the first time in 5 weeks the rack pulls went good , sooner than do he doubles at 190kg I said id push the numbers a bit.
Power Shrugs
100kg x 5
140kg x 5
170kg x 5
180kg x 5 – 2sets
200kg x 4 – 2sets

Wide Grip Pull UPs
BW+20kg x 3 – 6 Sets

Ab wheel from knees
BW - 1 all out set – 20

Notes
for once i enjoyed rack pulls , not overly strong but as good as i have gone for now
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Old 05-03-2013, 07:53 AM   #474
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Good work there mate.
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Old 05-03-2013, 07:58 AM   #475
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That's excellent work man! Can't wait to see your results at the end of this.
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Old 05-03-2013, 08:05 AM   #476
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Good work there mate.
thanks Al

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That's excellent work man! Can't wait to see your results at the end of this.
its all i had in me for today
hopefully ill come in around 540kg/550kg total after testing... would be happy with that jump
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Old 05-03-2013, 09:41 AM   #477
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Solid all around Alan - nice to be able to do weighted pull ups!

I don't think I will ever like rack pulls.
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Old 05-03-2013, 09:44 AM   #478
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Great workout Alan! Strong progression, keep it up!!!
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Old 05-03-2013, 09:45 AM   #479
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Glad the rack pulls are coming along. Tough lift, no leg drive to help out.
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Old 05-03-2013, 10:54 PM   #480
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Notes
for once i enjoyed rack pulls , not overly strong but as good as i have gone for now
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