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Old 05-04-2013, 02:05 AM   #481
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Quote:
Originally Posted by markievicz View Post
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

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
Superb session Sir Alan ... Consistently getting 200+ kg in a single session says a lot about your strength ... Great work brother ... kee smashing the wts. ...
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Old 05-07-2013, 01:31 AM   #482
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Originally Posted by Squatter View Post
Solid all around Alan - nice to be able to do weighted pull ups!

I don't think I will ever like rack pulls.
Glad to know I am in good company so Jim


Quote:
Originally Posted by Hunterace View Post
Great workout Alan! Strong progression, keep it up!!!
Thanks for the consistent encouragement Jay


Quote:
Originally Posted by Off Road View Post
Glad the rack pulls are coming along. Tough lift, no leg drive to help out.
Indeed, although one swallow never made a summer! Hopefully I can see more progress with then this week.


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I wish!


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Originally Posted by ravimolasaria View Post
Superb session Sir Alan ... Consistently getting 200+ kg in a single session says a lot about your strength ... Great work brother ... kee smashing the wts. ...
World be happier if I could get that number a bit higher
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Old 05-07-2013, 01:35 AM   #483
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Gonna be a rough week this week. Bank holiday yesterday so Monday and Tuesday will be done as Tuesday and Wednesday this week, then Thursday and Friday as normal. Woeful weekend from a diet and rest side of things......need to consider this when adding weight and reflecting on this week's sessions.
Bench and press later today,
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Old 05-07-2013, 03:17 AM   #484
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strong work as usual, yeah bank holidays can mess things up.
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Old 05-07-2013, 03:45 AM   #485
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Solid work markie! Are the gym's overthere closed on bank hollidays? Thats to bad if..:/
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Old 05-07-2013, 03:59 AM   #486
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Get it done.
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Old 05-07-2013, 08:01 AM   #487
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Get it done.
^^^ THIS ^^^
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Old 05-07-2013, 08:01 AM   #488
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Originally Posted by leefarley View Post
strong work as usual, yeah bank holidays can mess things up.
Cheers Lee , just work harder this week now.

Quote:
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Solid work markie! Are the gym's overthere closed on bank hollidays? Thats to bad if..:/
No they are open swede – I just don’t sacrifice family time for training.
So no workout at weekends.

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Get it done.
Some done , more to do

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^^^ THIS ^^^
Yes sir!


The Road to 600
7 May 2013


Bench Press
60kg x 10
80kg x 5
90kg x 5
100kg x 3
110Kg x 1
122.5kg x 3 – 1sets
122.5kg x 2 – 2sets
Should have been 3x3. better than last weeks effort with 120kgs though.
Speed Bench Press
100kg x 3 – 5sets
2 Second Paused Titan RAM Bench Press
122.5kg x All out – 2sets - 3 , 2
130kg x 3 – 1sets
The last one was a right grinder.

Push Press
80kg x 5 – 4 Sets
80kg x AMAP – 13 three more than last week with 2.kgs more on the bar.result.
DB Side Raise
SS with above
20kg x 6 – 4 Sets

Ab Wheel From Knees
BW x 15 – 2Sets

Pull Ups
BW x 5 – 5Sets

Notes
second weekend where food and rest were terrible
Better than expected session.
Overhead pressing is coming along well.
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Old 05-07-2013, 08:04 AM   #489
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Great workout Alan! Hope you get the weekends sorted out, seems you're still doing great in the gym regardless! Keep killing it man!!!
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Old 05-07-2013, 08:14 AM   #490
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Nice progression.
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