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Old 04-03-2013, 07:13 PM   #281
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Strong pulls and nice birthday goal
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Old 04-04-2013, 07:17 AM   #282
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Quote:
Originally Posted by markievicz View Post
The Road to 600
3 April 2013


Deadlifts
60kg x 10 100kg x 5 120kg x 3 140kg x 2 160kg x 1
Switch to mixed grip and Versa Gripps + belt
180kg x 1 180kg x 3 x 3

Speed Deadlifts
140kg x 3 – 5sets Not a lot of speed in these!

Hyper Extensions
BW x 8 – 4sets

Pendlay Row
80kg x 6 – 4 Sets

Plank
BW x 60seconds – 3 Sets
Strong DL session once again Alan ... doing great ... Nice target for b'day ... keep smashing the wts. buddy ...
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Old 04-04-2013, 07:45 AM   #283
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Originally Posted by Squatter View Post
Soon, you will be doing Pull-athons!

So, whaddaya think of the VG's? Pretty awesome eh? It has been Steve's and mine experience that they will not reduce your grip strength.
The Versa’s are awesome Jim, gonna do all pulls in these for the foreseeable future

Quote:
Originally Posted by JTurner View Post
Nice work, some quality pulling volume.
More volume than I am used to , that’s for sure!

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Originally Posted by TomGJD View Post
Great work man! I find a decent amount of sets on deads really brings them along fast. It helps build tech and cns adaption if nothing else.
Ill agree here , recently I ran korte 3x3 which had me doing deads 3 times a week, rather enjoyable!

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Originally Posted by KD5NFW View Post
Strong pulls and nice birthday goal
Not too strong buyt a good starting point…..for me!

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Originally Posted by ravimolasaria View Post
Strong DL session once again Alan ... doing great ... Nice target for b'day ... keep smashing the wts. buddy ...
Will be smashing all the way to that target Ravi
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Old 04-04-2013, 07:52 AM   #284
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The Road to 600
4 April 2013


Squats
60kg x 10
90kg x 5
110kg x 5
130kg x 5 x 5

3second Pause Squats
70kg x 5 – 5sets
All the racks were taken up , so dropped the weight , cleaned it up off the floor and did more reps

Leg Press
50kg x 10
100kg x 10
140kg x 10
180kg x 10
210kg x 10
Had a new gym buddy today - See pic attched
I have never done much proper leg pressing before I said id throw it in and test where I am at with it,

Wide Grip Pull UPs
BW x 5 – 6 Sets
Thrown in at various times.

Hanging Straight Leg Raise
BW x 15 – 4 Sets

Notes
Pretty enjoyable session.
Today is my youngest sons 1st birthday, this time exact time last year I was in the labour ward…
Happy birthday kido
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Size:	224.1 KB
ID:	8125  
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Last edited by markievicz; 04-05-2013 at 02:58 AM.
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Old 04-04-2013, 07:55 AM   #285
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Great work Alan! Happy 1ST Birthday to your son bud !!! Keep up the strong stuff Alan!!!
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Old 04-04-2013, 07:56 AM   #286
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No attached pic but nice work. I have recently added leg press back in and my quads are growing like weeds.
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Old 04-04-2013, 07:58 AM   #287
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The sessions look impressive. Keep smashing.
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Old 04-04-2013, 09:41 AM   #288
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Quote:
Originally Posted by Hunterace View Post
Great work Alan! Happy 1ST Birthday to your son bud !!! Keep up the strong stuff Alan!!!
thanks mate

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No attached pic but nice work. I have recently added leg press back in and my quads are growing like weeds.
Server is being mean and wont let me attach the pic , its only a snap of the new fancy leg press machine.

Quote:
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The sessions look impressive. Keep smashing.
thanks for looking in OR - i shall continue since you asked so nicely!!
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Old 04-04-2013, 09:51 AM   #289
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It's nice to see leg pressing making a comeback of sorts. I have always thought of it as a quality exercise. One leggers are especially tough.

At any rate, it appears as tho you are making nice progress!

Happy birthday to your son as well!
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Old 04-04-2013, 11:21 AM   #290
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Nice work! 3 sec pause squats are where it's at, and cleaning them too? Epic.

Happy birthdays and cake for everyone!
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