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Old 06-10-2013, 05:35 PM   #681
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Amazing stuff man! I have no idea how you did all that so quickly. I got a little out of breath reading that.
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Old 06-11-2013, 02:10 AM   #682
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Quote:
Originally Posted by markievicz View Post
The Road to 600
10 June 2013


Squat
60kg x 8 90kg x 5 105kg x 2 120kg x 1 127.5kg x 5 5sets

Paused RAM Bench
60kg x 8 90kg x 5 100kg x 2 112.5kg x 5 5sets
only got 4 on the last set, all down to shortened rest periods.

Sumo Deadlift
60kg x 8 80kg x 5 100kg x 2 130kg x 5 3sets

Pull Ups
BW+10kg x 3 8sets
did these throughout the session
Looks brutal considering the time you take to finish this all ... going great brother ... keep smashing the wts. buddy ...
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Old 06-11-2013, 02:26 AM   #683
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Originally Posted by Off Road View Post
Nice one Markie. That's a lot of work in under an hour, impressed.
Cheers OR I was sweating buckets and well out of breath by the end of it

Quote:
Originally Posted by Squatter View Post
Wow, I feel spoiled to allow myself 90 minutes to lift. I hear ya tho, intensity can burn you out if the volume isn't tweaked just right. Hope you can come up with something that will keep you progressing so well, especially on squats! Your at about the same place as I am with the squats right now, so I am feeling good about that. Well done Alan!
Thanks Jim, plan for the squats is to be doing 5x5 with 140kg on week 4 , but when did anything ever go exactly to plan!


Quote:
Originally Posted by leefarley View Post
yes indeed that is a lot of strong work done in 50mins,

that would of taken me a good hour and half to do that.
it usually takes me that long too amazing what happens when I talk less!

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Originally Posted by OHDL View Post
Squat, Bench, Deadlift, Pull ups in 50 mins? That surely counts as conditioning also?
It sure felt like it in my book!

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Originally Posted by Tannhauser View Post
Man, that's a lot of work to get through, especially in that amount of time.
You think? I was disappointed to not fit in the 5x5 on deadlifts , but after your (and others) comments on how much I fitted into the allotted time I am feeling better about the session now!
So thanks

Quote:
Originally Posted by LtL View Post
Nice work buddy.
Thanks Al, congrats again on the meet last weekend.
Looking forward to seeing the new plan in action.

Quote:
Originally Posted by TomGJD View Post
Amazing stuff man! I have no idea how you did all that so quickly. I got a little out of breath reading that.
Haha! A long way from amazing , but its progress , and ill take it!

Quote:
Originally Posted by ravimolasaria View Post
Looks brutal considering the time you take to finish this all ... going great brother ... keep smashing the wts. buddy ...
Ah not really brutal , the weights are still too light!
Need more plates on that bar for all lifts!
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Old 06-11-2013, 01:34 PM   #684
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Plan? You have a plan? Haha great work Alan! I need to start working a little more paused benching back into my program!
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Old 06-11-2013, 02:06 PM   #685
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Lots 'o quality reps on squats. Not easy to do.
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Old 06-12-2013, 07:20 AM   #686
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Quote:
Originally Posted by KD5NFW View Post
Plan? You have a plan? Haha great work Alan! I need to start working a little more paused benching back into my program!
i do, a top secret one that i post up on the interwebz!

Quote:
Originally Posted by BendtheBar View Post
Lots 'o quality reps on squats. Not easy to do.
cheers Steve, if only i could get another plate either side and id be happier...


The Road to 600
12 June 2013


Deadlift VGs and DOH - no belt
60kg x 8
80kg x 5
100kg x 2
140kg x 5 – 4sets
made an on the fly call today to do sumo only on monday and friday and normal deadlift on a wednesday.
also cut back a set to 4 sets in an effort to get all work in.

OHP
40kg x 8
60kg x 5
80kg x 5 – 5sets
put these in second this week and was more pleased. nice pause at the bottom of the press(on chest) and also working a bit at the lockout and getting the head pushed out under the bar.

Paused Squats
60kg x 8
90kg x 5
110kg x 2
125kg x 1
add belt
140kg x 3 – 3sets
20 Rep Squat
97.5kg x 20

paused squats are as high as i have gone before, will start to add 5lbs a week now.
20 repper was brutal. still 2 big wheels a side next week thank you very much.
not too shoddy at 90kg bodyweight

Notes
all done in 50mins again. so happy with the Wednesday layout for the next few weeks.
pull ups and abs got the today... ,no time for them , in fairness no energy for them either!
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Old 06-12-2013, 07:25 AM   #687
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quality work markie, the ohp looks strong and that 20repper looks brutal.
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Old 06-12-2013, 08:25 AM   #688
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You are really on point. Good work.
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Old 06-12-2013, 09:21 AM   #689
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Keep doing training like that and I'll be a monkey's uncle if you don't reach the 600. That session was just fucking awesome Alan. I would have loved to do that right alongside you.
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Old 06-12-2013, 11:06 AM   #690
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Very well done man! Great work.
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