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Old 06-24-2013, 10:29 PM   #751
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Crazy good squats man! 5x5 is no joke at that weight.
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Old 06-25-2013, 01:21 AM   #752
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Quote:
Originally Posted by markievicz View Post
The Road to 600
24 June 2013


Squat
60kg x 8 90kg x 5 110kg x 2 130kg x 1 142.5kg (313lbs) x 5 – 5sets

Paused RAM Bench
60kg x 8 90kg x 5 100kg x 2 110kg x 1 120kg (265lbs) x 5 – 5sets

Deadlift
60kg x 8 90kg x 5 110kg x 2 140kg x 1 150kg (330lbs) x 3 – 3sets
That's some strong working Alan ... Great volume and intensity ... keep up the great work brother ...
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Old 06-25-2013, 09:52 AM   #753
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Grade A session Alan!
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Old 06-25-2013, 09:54 AM   #754
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Strong work Alan !
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Old 06-25-2013, 10:55 AM   #755
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nice squats.
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Old 06-25-2013, 01:01 PM   #756
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Very solid squatting.
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Old 06-26-2013, 07:31 AM   #757
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Quote:
Originally Posted by LtL View Post
Nice progress mate.
Thanks Al
Quote:
Originally Posted by Off Road View Post
Sounds like progress all around from the last time you ran it. That's awesome, means everything you've done up until now has had the right effect. Everything is paying off.
Indeed it is, im glad of it , that’s for sure!
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I am definitely jelly right now of a 5X5 @ 3PPS on those squats - really excellent work and training Alan!! How is the diet on the weekends these days?
Thanks Jim , diet is ok these days – just doing intermittent fasting with the added spice of a 6hr eating window on non training days. Eating usually starts at 1.30 / 2pm after training. Weighing in at 93.6kgs this morning – so approximately the same weight as I was last feb when I was at this point of the program too…makes it nice for a comparison on the training cycles.
Quote:
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Solid Squating...
Thanks mate
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Originally Posted by themaster2981 View Post
Great solid work Markievicz. Good too see you on Korte 3x3.
Thanks master – big fan of the program here
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Originally Posted by Kuytrider View Post
Great sessions, my granny would be proud
Haha thanks P
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Originally Posted by JTurner View Post
Great work, squat progress is real good.
Ill take it for now and keep punching the clock for more!
Quote:
Originally Posted by BendtheBar View Post
Crazy good squats man! 5x5 is no joke at that weight.
Not sure about crazy good , but good for me at least – need MOAR weight on that bar
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Originally Posted by ravimolasaria View Post
That's some strong working Alan ... Great volume and intensity ... keep up the great work brother ...
Will do Mr. Ravi – just gotta catch up with the numbers you are throwing around !
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Grade A session Alan!
Decent session alright Rich – lots of room to improve though
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Originally Posted by OHDL View Post
Strong work Alan !
Thanks mate
Quote:
Originally Posted by leefarley View Post
nice squats.
Cheers Lee
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Originally Posted by dzarello View Post
Very solid squatting.
Roger that Dz
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Old 06-26-2013, 07:37 AM   #758
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The Road to 600
26 June 2013


Deadlift VGs and DOH
60kg x 8
100kg x 5
120kg x 2
150kg x 1
160kg (350lbs)x 5 – 4sets

OHP
40kg x 8
60kg x 5
80kg x 2
90kg (198lbs) x 5 – 5sets

Paused Squats
60kg x 8
100kg x 5
120kg x 2
140kg x 1
150kg (330lbs) x 2 – 3sets

20 Rep Squat
102.5kg (225lbs) x 20 PB at any bodyweight.


Notes
Good session today. Got a bit giddy with the OHP and added 5kg rather than planned 2.5kg wrists a bit sore after that– may think about wraps next week.
Disappointed to only get doubles on the paused squats – but did add 5kg again rather than 2.5kg so no point complaining.
Yeah buddy for the 20 Rep Squat PR! Previous best was 100kgs at 106kg/233lbs bodyweight (approx) so well pleased to get out the 20 today at 93.6kg / 206lbs bodyweight – need to figure out how to keep these progressing as I enter the Intensity phase next week.
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Last edited by markievicz; 06-26-2013 at 07:39 AM.
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Old 06-26-2013, 07:54 AM   #759
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strong session today markie, brutal 20 rep squat and not far off a bw ohp, strong.
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Old 06-26-2013, 08:14 AM   #760
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Serious work Alan, how much do you eat to be able to lift like that?
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