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Old 06-28-2013, 07:23 AM   #771
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The Road to 600
28 June 2013


Squat
60kg x 8
90kg x 5
110kg x 2
130kg x 1
145kg (320lbs) x 5 – 5sets

CGBP
60kg x 8
80kg x 5
100kg x 2
110kg x 1
120kg (265lbs) x 3 – 5sets

Paused Deadlift
60kg x 8
90kg x 5
100kg x 2
120kg x 1
140kg (305lbs) x 5 – 4sets

Notes
Great lower back of fire!!!
That was a rough session. Was glad to have survived it and make all the reps.
Squats feeling stronger with each session.

Next week is phase 2 of Korte 3x3 – should be interesting
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Old 06-28-2013, 08:15 AM   #772
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Squats are moving back up!! Great work markie.
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Old 06-28-2013, 08:53 AM   #773
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Great session, very strong close grip bench.
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Old 06-28-2013, 01:41 PM   #774
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Nothing new in here. Just another awesome squat session. Keep on Keepin' on!
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Old 06-28-2013, 07:46 PM   #775
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Great work fella! Very well done. Excellent close grip pressing.
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Old 06-29-2013, 02:21 AM   #776
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Quote:
Originally Posted by markievicz View Post
The Road to 600
28 June 2013


Squat
60kg x 8 90kg x 5 110kg x 2 130kg x 1 145kg (320lbs) x 5 – 5sets

CGBP
60kg x 8 80kg x 5 100kg x 2 110kg x 1 120kg (265lbs) x 3 – 5sets

Paused Deadlift
60kg x 8 90kg x 5 100kg x 2 120kg x 1 140kg (305lbs) x 5 – 4sets
Superb progression Sir Alan ... specially that CGBP looks quite strong ... Keep up the great work buddy ... Ready for phase 2 ... bring it on ...
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Old 06-29-2013, 07:29 AM   #777
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Is this korte? Nice lifting!
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Old 06-29-2013, 07:35 AM   #778
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Paused deadlifts must have been hard after all of that lot. Great work.
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Old 06-29-2013, 02:42 PM   #779
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Rough, but this work is going to pay off.
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Old 07-01-2013, 07:22 AM   #780
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Quote:
Originally Posted by big_swede View Post
Squats are moving back up!! Great work markie.
Thanks Swede , yes almost back to where I was at this time last year!
Sickening I know!

Quote:
Originally Posted by Off Road View Post
Great session, very strong close grip bench.
Thanks OR – pressing is on a little roll of late – am convinced its all the overhead work since april.

Quote:
Originally Posted by dzarello View Post
Nothing new in here. Just another awesome squat session. Keep on Keepin' on!
Haha , told you it was boring in here!

Quote:
Originally Posted by TomGJD View Post
Great work fella! Very well done. Excellent close grip pressing.
Cheers mate

Quote:
Originally Posted by ravimolasaria View Post
Superb progression Sir Alan ... specially that CGBP looks quite strong ... Keep up the great work buddy ... Ready for phase 2 ... bring it on ...
Thanks Mr. Ravi – just trying to catch you and your monster bench!

Quote:
Originally Posted by fenrisulfr View Post
Is this korte? Nice lifting!
Yes……….well……kinda….a bit of a butchered version
Im following the template but adding ohp for one day, paused squats one day and paused deads one day………but not all the same day
Quote:
Originally Posted by LtL View Post
Paused deadlifts must have been hard after all of that lot. Great work.
Yeah they were – it was a rough week on the lower back – all feeling ready for another week of it however!
Quote:
Originally Posted by BendtheBar View Post
Rough, but this work is going to pay off.
Fingers crossed it does steve – need more kgs to my total!


The Road to 600
1 July 2013


Paused RAM Bench
60kg x 8
90kg x 5
100kg x 2
110kg x 1
125kg x 1
130kg x 1
135kg x 1
137.5kg (300lbs) x1
This was actually without the RAM as I forgot to pack it in the bag. Gutted!

Deadlift VGs and DOH
60kg x 8
100kg x 5
130kg x 3
150kg x 1
160kg x 1
180kg (395lbs) x 3 – 3sets
A lot harder than it should have been

Squat
60kg x 8
90kg x 5
110kg x 2
130kg x 1
140kg (305lbs) x 3 – 3sets
Actually did the last set with 150kgs as the 140kg was good.

Notes
It was my first sons 3rd birthday on Saturday so diet was woeful all weekend… or really enjoyable depending on what way you look at it!

Weekend was spent on a bouncy castle and legs felt it today , along with the knee (strangely enough) once I got warmed up on the squats it felt fine.
Really wondering about my deadlift and lack of progress after that 180x3x3
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