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Old 04-19-2013, 04:54 PM   #381
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Great work there man! Nicely done. Your bench will be way up at this rate. I'm already looking forward to seeing what you max out at at the end of this program. Definite big addition to your total based on these sessions. If you can keep this progress up at the lower reps, which you should easily then big things are coming.
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Old 04-19-2013, 10:21 PM   #382
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Does a 3 sec pause seem like an eternity when using the Ram? Hopefully next week won't seem so long. Have a great weekend recovering!
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Old 04-20-2013, 07:45 AM   #383
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Quote:
Originally Posted by markievicz View Post
The Road to 600
19 April 2013

CGBP
60kg x 10 80kg x 5 105kg x 4 x 4
3second Paused CGBP with Titan Ram
80kg – 3 all out sets – 10,8,9
+1 rep from last week , ill take it

Rack Pulls from the knee
60kg x 10 100kg x 8 140kg x 5 160kg x 2 185kg x 3 – 5sets (did first set at 190kg and knew it wasn’t gonna happen today.)

Power Shrugs
60kg x 10 120kg x 5 – 4sets 120kg - 1 all out set – 7

Wide Grip Pull UPs BW+10kg x 5 – 6 Sets
Hanging Straight Leg Raise BW x 15 – 3sets
Very very strong CGBP and rack Pulls Alan ... going great ... have a good weekend brother ...
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Old 04-20-2013, 11:55 AM   #384
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Strong work Alan
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Old 04-20-2013, 01:36 PM   #385
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solid work keep progressing
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Old 04-20-2013, 02:57 PM   #386
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Great numbers. Drive on.
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Old 04-21-2013, 08:19 AM   #387
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Quote:
Originally Posted by nacho View Post
Killer workouts man keep it up!
Thanks mate, not at the level I'd like but I'll get there
Quote:
Originally Posted by Hunterace View Post
Great workout Alan! Really crushing the iron lately, keep it up!!!
Doing my best to get strong at this lighter body weight. Thanks Jay
Quote:
Originally Posted by LtL View Post
Nice deadlift session.
Wasn't happy at all with it Al, rack pulls should be stronger than that
Quote:
Originally Posted by TomGJD View Post
Great work there man! Nicely done. Your bench will be way up at this rate. I'm already looking forward to seeing what you max out at at the end of this program. Definite big addition to your total based on these sessions. If you can keep this progress up at the lower reps, which you should easily then big things are coming.
Thanks big man, hope to add 30 or so kgs to my total, would be well happy with that for 9 weeks work
Quote:
Originally Posted by Squatter View Post
Does a 3 sec pause seem like an eternity when using the Ram? Hopefully next week won't seem so long. Have a great weekend recovering!
To be fair it didn't feel too long Jim, really like the pause with the RAM, big Al was spot on with that suggestion.
Quote:
Originally Posted by ravimolasaria View Post
Very very strong CGBP and rack Pulls Alan ... going great ... have a good weekend brother ...
Not very strong, maybe someday. Hope you are having a good weekend also
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Originally Posted by KD5NFW View Post
Strong work Alan
I wish, just gotta keep pushing in that direction
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Originally Posted by RobMoriRB View Post
solid work keep progressing
Cheers Rob
Quote:
Originally Posted by BendtheBar View Post
Great numbers. Drive on.
Only mediocre but I'll keep driving on. Hope the meet goes great for Erin today.
Look forward to hearing the results
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Old 04-22-2013, 07:37 AM   #388
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The Road to 600
22 April 2013


Bench Press
60kg x 10
90kg x 5
100kg x 3
110Kg x 1
115kg x 4 – 4sets
Speed Bench Press
90kg x 3 – 4sets
2 Second Paused Titan RAM Bench Press
115kg x All out – 2sets - 6 , 4

Push Press
75kg x 5 – 4 Sets
75kg x AMAP – 13
DB Side Raise
SS with above
18kg x 8 – 4 Sets

Hanging Straight Leg Raise
BW x 12 – 4Sets

Notes
Happy with the pressing again this week. upped the weight on both bench and ohp , was happy to get 13 reps out with 84% of my bodyweight which beat last weeks effort. Ill take it.
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Old 04-22-2013, 07:49 AM   #389
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Great workout Alan! Strong bench and ohp, keep the solid progress going big guy!!!
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Old 04-22-2013, 09:01 AM   #390
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Quote:
Originally Posted by markievicz View Post
The Road to 600
22 April 2013


Bench Press
60kg x 10 90kg x 5 100kg x 3 110Kg x 1 115kg x 4 – 4sets
Speed Bench Press 90kg x 3 – 4sets
2 Second Paused Titan RAM Bench Press
115kg x All out – 2sets - 6 , 4

Push Press 75kg x 5 – 4 Sets 75kg x AMAP – 13
DB Side Raise SS with above 18kg x 8 – 4 Sets

Hanging Straight Leg Raise BW x 12 – 4Sets
Great going Alan ... Touch wood ... bench looking good again ... 245*16 is very very strong effort ... keep up the great work brother ...
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