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Old 05-07-2013, 09:36 AM   #491
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Strong work Alan!
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Old 05-07-2013, 09:37 AM   #492
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Cannot argue with the progression Alan. Maybe keep doing what your doing, but only if it's fun!
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Old 05-07-2013, 11:04 AM   #493
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Excellent stuff man! You are getting stronger definitely! Seriously my ebook writing dreams are riding on you hitting some epic pbs in a few weeks! No pressure like. Just saying.
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Old 05-07-2013, 06:28 PM   #494
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Better than last week? Who can ask for more than that!!! Smash On. . .
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Old 05-08-2013, 02:58 AM   #495
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Quote:
Originally Posted by Hunterace View Post
Great workout Alan! Hope you get the weekends sorted out, seems you're still doing great in the gym regardless! Keep killing it man!!!
No other choice than to plough through.

Quote:
Originally Posted by LtL View Post
Nice progression.
Absolutely – ill take it.

Quote:
Originally Posted by KD5NFW View Post
Strong work Alan!
Thanks Rich – not even a bit strong compared to some of the monsters here.

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Originally Posted by Squatter View Post
Cannot argue with the progression Alan. Maybe keep doing what your doing, but only if it's fun!
Sure cant Jim , ill take it and keep moving forward as much as I can,

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Originally Posted by TomGJD View Post
Excellent stuff man! You are getting stronger definitely! Seriously my ebook writing dreams are riding on you hitting some epic pbs in a few weeks! No pressure like. Just saying.
Not sure on the epic part , but ill settle for a new total of 540kgs
Will try get a video of the lifts that week too.

Also speaking of eBooks and articles – I read the one you submitted one the IDFPA website – nice work.
You should drop Steve a pm as he is always taking submissions for articles here too


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Originally Posted by Off Road View Post
Better than last week? Who can ask for more than that!!! Smash On. . .
Maybe much better than last week?
Yep , ill take it for sure.
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Last edited by markievicz; 05-08-2013 at 03:01 AM.
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Old 05-08-2013, 04:40 AM   #496
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Quote:
Originally Posted by markievicz View Post
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

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

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
Progression everywhere ... Strong very very strong working Sir Alan ... Keep up the great work brother ...
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Old 05-08-2013, 08:00 AM   #497
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The Road to 600
8 May 2013


Deadlifts
60kg x 10
100kg x 5
130kg x 3
140kg x 2
160kg x 1
180kg x 1
200kg x 2 – 2sets
130kg x 3 – 3sets

Hyper Extensions
20kg x 12 – 4sets

Pendlay Row
60kg x 10
90kg x 5 – 4 Sets

Ab wheel from Knees
BW x 12 - 3 Sets

Notes
Going in was only gonna jump 2.5kgs for the doubles but as I was warming up the deads felt great.
So jumped the 5kgs instead.
These felt better than last weeks ones with 195kg.
Is it possible I am sorting out my poor form……
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Old 05-08-2013, 08:06 AM   #498
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Bench and deadlift top sets looking real strong.
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Old 05-08-2013, 09:06 AM   #499
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Really happy you seem to be getting more leverage with the deads and sorting out your form Alan! Form progression is king in my book.

So, how does all that additional backwork feel after deads? I'm thinking that if it felt good and OK then maybe your lower back wasn't over stressed during the deads.
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Old 05-08-2013, 03:22 PM   #500
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Glad you're progressing. Maybe I shouldn't deload my pull this week after all... Also if you're not filming your pulls and other heavy lifts, start now. You need to be sure that your form is solid.
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