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Old 06-26-2013, 08:20 AM   #761
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Quote:
Originally Posted by markievicz View Post
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.
Great work Alan! Congrats on the PR! Reppin out them squats! Way to kill it!!!!!!
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Old 06-26-2013, 08:36 AM   #762
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Holy Crap! THAT was a BIG session. That was some strong ass pressing!!!
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Old 06-26-2013, 09:44 AM   #763
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Having an strict OHP near your BW for even a single is amazing, let alone a 5X5 with it. Just utterly fantastic Alan!! I thought 140 was heavy last night for 5 reps.

I'm not so sure there is really any need, or pressing need, to progress on a 20 repper when its used just as a finisher. I would only progress super slow tho if you want to. At any rate, congratz on the PR! We are now tied!
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Old 06-26-2013, 10:21 AM   #764
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Total killer session Alan! But as already noted, the huge OHP stands out big time
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Old 06-26-2013, 10:23 AM   #765
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Quote:
Originally Posted by leefarley View Post
strong session today markie, brutal 20 rep squat and not far off a bw ohp, strong.
Thanks Lee , brutal indeed – by rep 16/17 I am completely out of gas and running on memory!

Quote:
Originally Posted by OHDL View Post
Serious work Alan, how much do you eat to be able to lift like that?
I don’t have the calculator out or anything but about 2,300cals on a workout day and about 1,800 – 1,900 cals on non workout days
Saturday is reefed day however!!

Quote:
Originally Posted by Hunterace View Post
Great work Alan! Congrats on the PR! Reppin out them squats! Way to kill it!!!!!!
Cheers Jay – happy with the PR – actually was thinking about you earlier today and that knee pain – as you know I did my MCL last November and ive never looked back after narrowing my stance for squats , just throwing it out there for you….

Quote:
Originally Posted by Off Road View Post
Holy Crap! THAT was a BIG session. That was some strong ass pressing!!!
Thanks Or – already sore from it now.

Quote:
Originally Posted by Squatter View Post
Having an strict OHP near your BW for even a single is amazing, let alone a 5X5 with it. Just utterly fantastic Alan!! I thought 140 was heavy last night for 5 reps.

I'm not so sure there is really any need, or pressing need, to progress on a 20 repper when its used just as a finisher. I would only progress super slow tho if you want to. At any rate, congratz on the PR! We are now tied!
Its not a bit strict Jim – its more of a push press than anything – next cycle of Korte 3x3 ill go back to strict and lower the numbers a bit
As for the PR tie on the 20 repper – im in good company so!
Hopefully bump it to 230lbs next week – we will see!

Quote:
Originally Posted by KD5NFW View Post
Total killer session Alan! But as already noted, the huge OHP stands out big time
Thanks Rich – its by far my favourite lift!
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Old 06-26-2013, 10:47 AM   #766
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Even for a push press its fucking amazing!

I'll make you a deal - I'll also go for 230 X20 next week!
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Meet PR's: (May 2014) Raw Natural
Squat 475 lbs
Bench: 286 lbs
Deadlift: 501 lbs
Total: 1262 lbs
Age: 50

Gym PR's:
Squat: 495 lbs
Bench: 300 lbs
Deadlift: 520 lbs
Total: 1315 Lbs
Age 50
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Old 06-26-2013, 10:56 AM   #767
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I can't even do 20 body weight squats without puking, so good on you two.
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Old 06-26-2013, 07:23 PM   #768
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Nice work Alan. Steady killing it. Pint on me. Send the bill wireless COD.
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Old 06-27-2013, 01:06 AM   #769
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Quote:
Originally Posted by Squatter View Post
Even for a push press its fucking amazing!

I'll make you a deal - I'll also go for 230 X20 next week!
You are on Sir!






Quote:
Originally Posted by Paradox View Post
I can't even do 20 body weight squats without puking, so good on you two.

ha ha cheers Dave, I've spent the last 3 months building them up,




Quote:
Originally Posted by MikeM View Post
Nice work Alan. Steady killing it. Pint on me. Send the bill wireless COD.
Cheers Mike!
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Old 06-27-2013, 01:21 AM   #770
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Quote:
Originally Posted by markievicz View Post
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.
Superb session Sir Alan ... Almost your BW OHP ... Getting stronger with each session .. keep up the great work Sir ... 225*20 ... Way too strong ...
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