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Old 05-16-2013, 05:18 PM   #571
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Originally Posted by TomGJD View Post
Great stuff fella, really getting stronger now! Killing it! It occurs to me you may catch up to me soon at this rate.
Time to change your programme to sabotage him
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Old 05-17-2013, 03:46 PM   #572
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Very strong lifting, I hope " Let the gains begin" Is a reference to Bane
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Old 05-18-2013, 04:41 AM   #573
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Originally Posted by markievicz View Post
The Road to 600
16 May 2013

CGBP
60kg x 10 80kg x 5 100kg x 2 110kg x 2 122.5kg x 2 - 2sets
Actually did 3 reps om the second set as I had some left.
+5kg next week too

3second Paused CGBP with Titan Ram
100kg 3 all out sets 10,6,6
+2reps from last week-ill take it.

Rack Pulls from just below the knee
60kg x 10 100kg x 8 140kg x 5 160kg x 2 180kg x 2 200kg x 2 1sets 210kg x 2 1sets 210kg x 1 1sets
+5kgs from last week

Power Shrugs 100kg x 15
Wide Grip Pull Ups BW x 5 7Sets thrown in throughout the session

Notes
Pressing went well widened the feet as you guys pointed out on Monday, I seemed to feel a little tighter-need to keep working on this
4th day in a row so looking forward to the well earned rest.
Great session Sir Alan ... Superb CGBP and Rack pulls ... keep progressing buddy ...
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Old 05-20-2013, 08:37 AM   #574
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The Road to 600
20 May 2013


Bench Press
60kg x 10
80kg x 5
90kg x 3
100kg x 2
110Kg x 1
120kg x 1
130kg x 2 1set
132.5kg x 1 2sets
Speed Bench Press
100kg x 3 5sets
2 Second Paused Titan RAM Bench Press
130kg x 3 3sets

Push Press
60kg x 5
70kg x 5
75kg x 5
90kg x 3
100kg x 3
110kg x 2 PR


Pull Ups
BW x 5 8Sets
did these throughout the session


Notes
Decent session.
not at usual gym,was at a gym in my home town, place was empty so had no one to ask to spot the top sets on bench.
pity as i would have had doubles with 132.5kg and maybe even an attempt with 135kg.
so to make amends i said i would have a look at where my overhead press has gone since christmas, previous PR i was 105kg for a single at 100kgs bodyweight, after today 110kg for 2 at 93kgs bodyweight,
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Old 05-20-2013, 08:45 AM   #575
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Great workout Alan! Congrats on the huge PR bud! Strong ass lifting man, keep smashing!!!!!!
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Old 05-20-2013, 09:27 AM   #576
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Great pressing. Those reps looked real "snappy".
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Old 05-20-2013, 05:31 PM   #577
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hell of a bench on a double singles keep it up
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Old 05-20-2013, 05:37 PM   #578
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Great stuff man! Very well done!
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Old 05-20-2013, 07:32 PM   #579
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strong work as usual but the push presses really stand out.

looking swole aswell.
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Old 05-20-2013, 09:29 PM   #580
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Oh dear Lord, those were some of the finest PP's I have ever seen - and mighty to boot! To even single your BW or more is great let alone rep it. Stunning Alan in every respect.
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