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Old 05-14-2013, 12:10 PM   #541
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Strong lifting in here, dude. That 600 shouldn't be too far away!

On those deadlifts, careful with that left bicep (I can't really tell about the right). It looks like it starts to flex a bit, which could be nasty if it happens later on without straps. Don't want any injuries!

Good stuff though, man. Very strong.
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Old 05-14-2013, 12:26 PM   #542
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Quote:
Originally Posted by markievicz View Post
The Road to 600
14 May 2013


Deadlifts
60kg x 10 100kg x 5 140kg x 3 160kg x 1 180kg x 1 205kg x 2 – 2sets
130kg x 3 – 5sets

Hyper Extensions 20kg x 12 – 3sets
Pendlay Row 60kg x 10 90kg x 5 – 4 Sets
Superb DLs Alan ... Lifts looked comfortable .... very very nice progression ... 600 is not far away ... keep up the great work buddy ...
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Old 05-14-2013, 12:27 PM   #543
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It looks like you are hyperextending or leaning back before knees and hips are locked out. However, I did notice an improvement in the leverage department as your butt seemed to not rise first as much as before.

Nonetheless, 450 lbs is alot to double Alan! Keep working hard at it.
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Old 05-14-2013, 01:24 PM   #544
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very strong deadlifts.
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Old 05-14-2013, 01:32 PM   #545
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Looking good in here Mark, staying tight uncomfortably on bench is key. Your setup should be the longest process in bench pressing. Make sure your setup is the same every time until it becomes second nature.
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Old 05-15-2013, 02:52 AM   #546
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Very strong pulling.
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Old 05-15-2013, 03:45 AM   #547
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Quote:
Originally Posted by Off Road View Post
Nice pulling Markie. You are going to scare the Gym Bunnies.
Haha , they have us separated in a different room from the cardio machines – which is great

Quote:
Originally Posted by Hunterace View Post
Great workout Alan! Strong pullin bud! Looking lean and mean!!!
Trying to sit at 93kgs now (read 205lbs) and will dip back down under 90kg(198lbs) for competitions.
Well that’s the plan for this week!

Quote:
Originally Posted by KD5NFW View Post
Made those pulls look like warmups!!
Haha they sure didn’t feel like it Rich

Quote:
Originally Posted by MikeM View Post
Strong stuff Markie.

If you're not uncomfortable when you're benching, you're not doing it right. If getting set up hurts more than the rep you're about to do. That's when you know you've nailed your set up. Just kidding....sort of
Thanks Mike

Quote:
Originally Posted by Paradox View Post
Strong lifting in here, dude. That 600 shouldn't be too far away!

On those deadlifts, careful with that left bicep (I can't really tell about the right). It looks like it starts to flex a bit, which could be nasty if it happens later on without straps. Don't want any injuries!

Good stuff though, man. Very strong.
Not strong enough Dave – but appreciate it.
Thanks for pointing out that bicep flex – I didn’t see that I did that but will try keep the arms straighter in future.

Quote:
Originally Posted by ravimolasaria View Post
Superb DLs Alan ... Lifts looked comfortable .... very very nice progression ... 600 is not far away ... keep up the great work buddy ...
Hopefully ill break the 600kg total mark by end of this year, maybe sooner if I can add some real weight to my deadlifts

Quote:
Originally Posted by Squatter View Post
It looks like you are hyperextending or leaning back before knees and hips are locked out. However, I did notice an improvement in the leverage department as your butt seemed to not rise first as much as before.

Nonetheless, 450 lbs is alot to double Alan! Keep working hard at it.
Nice to see that you remembered my butt……..position from previous lifts
I think I am finding that sweet point quicker now and at heavier weights too , just gotta keep working on that.

Quote:
Originally Posted by Mr.Silverback View Post
Looking good in here Mark, staying tight uncomfortably on bench is key. Your setup should be the longest process in bench pressing. Make sure your setup is the same every time until it becomes second nature.
Thanks for input Gabe – appreciate that.

Quote:
Originally Posted by JTurner View Post
Very strong pulling.
Quote:
Originally Posted by leefarley View Post
very strong deadlifts.
Thanks lads , hopefully ill get them a lot stronger pretty soon!
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Old 05-15-2013, 08:08 AM   #548
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Just watched the deadlift videos and you have similar problems to me. Sorry

1. Pulling with bent arms. Tense and lock your triceps and you will get a smoother pull and no torn biceps.

2. You're pulling straight up and not back and this is coupled with initiating with your weight a bit forward so your hips rise first and your shoulders are too far in front of the bar. Watch any of my videos and I do the same Think of arms as hooks, sit back and think about levering your shoulders back and hips forward. Steve has some great advice on this for me so hopefully he can explain a little better.

Form or no form you're looking stronger though. This can only be a good thing
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Old 05-15-2013, 08:09 AM   #549
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The Road to 600
15 May 2013


Squats
Beltless
60kg x 10
100kg x 6
120kg x 3
140 x 1
150 x 1
Add Belt
157.5 x 1 - knew I wasn’t gonna hit a double here so racked it and dropped 2.5kgs
155kg x 2 x 2sets
really pissed at my squatting of late, this kinda weight should be easy picking at this stage. wanted to be doing doubles with at least 160kg at this point.
vids below if anyone wants to cheer themselves up.

3 Second Paused Squats
135kg x 3 x 3sets

BW Squats for reps
90kg x 20
90kg x 12
glad to have reached the 20 reps at body weight - next week ill add 2.5kg
for now the plan is to add 2.5kg every time I reach 20reps …..

Notes
against the clock again so leg press took the bullet
thankfully the bodyweight squats saved what would have been another bad squat session.
maybe im expecting too much too soon.
I dunno anymore - ill just keep punching the clock i guess

155kgs x 2 - set 1



155kgs x 2 - set 2

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Old 05-15-2013, 08:15 AM   #550
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Honest feedback on your squats? Sack up! You could easily have doubled 157 looking at set 2 on 155. My only advice is to concentrate on exploding out of the hole all of the way to lockout. You seem to slow down in anticipation of the sticking point. Just go faster and blast through it.

Seriously though it looks like you are stronger than you think. MTFU and get it done
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