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Old 04-26-2013, 09:00 AM   #431
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Originally Posted by markievicz View Post

The Road to 600
26 April 2013


CGBP
60kg x 10 80kg x 5 107.5kg x 4 - 4sets
3second Paused CGBP with Titan Ram
80kg 3 all out sets 10,7,7

Rack Pulls from the knee
60kg x 10 100kg x 8 140kg x 5 160kg x 2
190kg x 1 7singles
This should be 190 3x3

Power Shrugs
60kg x 10 120kg x 5 150kg x 5 170kg x 5 3sets

Wide Grip Pull UPs
BW x 8 6 Sets
Strong CGBP and rack Pulls Alan ... Looking at your DL numbers, Rack Pull could have been a little better ... Overall strong working ... keep up the great work buddy ...
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Old 04-26-2013, 10:17 AM   #432
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Nice work Alan! You'll get those pulls figured out!
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Old 04-26-2013, 03:50 PM   #433
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Next week was made for moar iron! I hated doing rack pulls when on JB's BIG Maybe your lower back is not recovering fast enough?
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Old 04-26-2013, 05:29 PM   #434
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Pass 600 and then some. Keep driving hard.
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Old 04-28-2013, 02:34 PM   #435
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hell of a session keep it going
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Bench: 301
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Old 04-29-2013, 07:46 AM   #436
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The Road to 600
29 April 2013


Bench Press
60kg x 10
80kg x 5
90kg x 5
100kg x 3
110Kg x 1
120kg x 2 4sets
Should have been 3x3 but had no spotter and just one of them days so did 4sets rather than 3 to get some more in.
Speed Bench Press
95kg x 3 5sets
2 Second Paused Titan RAM Bench Press
120kg x All out 2sets - 5 , 2

Push Press
77.5kg x 5 4 Sets
77.kg x AMAP 10
DB Side Raise
SS with above
18kg x 8 4 Sets

Hanging Straight Leg Raise
BW +4kgs x 10 4Sets

Pull Ups
BW x 5 5Sets

Notes
Poor weekend for rest and food.
No surprise I was jaded and everything felt heavy.
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Old 04-29-2013, 07:52 AM   #437
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Great work Alan! Strong stuff for feeling tired and the weights being heavy! Keep working hard big guy!!!
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Old 04-29-2013, 09:25 AM   #438
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Putting in good work Alan
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Old 04-29-2013, 09:34 AM   #439
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Well done surviving the weekend!

Hope it all feels at least a bit lighter this week.
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Meet PR's: (May 2014) Raw Natural
Squat 475 lbs
Bench: 286 lbs
Deadlift: 501 lbs
Total: 1262 lbs
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Bench: 300 lbs
Deadlift: 520 lbs
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Old 04-29-2013, 12:18 PM   #440
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Looked strong to me. Way to push through the session while not feeling the best.
How do you like that Ram?
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