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Old 05-08-2013, 03:40 PM   #501
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Fine pulls markie!!
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Old 05-08-2013, 03:43 PM   #502
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Quote:
Originally Posted by markievicz View Post
The Road to 600
8 May 2013


Deadlifts
60kg x 10
100kg x 5
130kg x 3
140kg x 2
160kg x 1
180kg x 1
200kg x 2 – 2sets
130kg x 3 – 3sets

Hyper Extensions
20kg x 12 – 4sets

Pendlay Row
60kg x 10
90kg x 5 – 4 Sets

Ab wheel from Knees
BW x 12 - 3 Sets

Notes
Going in was only gonna jump 2.5kgs for the doubles but as I was warming up the deads felt great.
So jumped the 5kgs instead.
These felt better than last weeks ones with 195kg.
Is it possible I am sorting out my poor form……
Great work Alan! Back destroyed...check, getting stronger...check, worked the abs...WTF jk! Smash on!!!
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Old 05-08-2013, 04:40 PM   #503
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Quote:
Originally Posted by JTurner View Post
Bench and deadlift top sets looking real strong.
Getting there, can't have you getting too far ahead of me


Quote:
Originally Posted by Squatter View Post
Really happy you seem to be getting more leverage with the deads and sorting out your form Alan! Form progression is king in my book.

So, how does all that additional backwork feel after deads? I'm thinking that if it felt good and OK then maybe your lower back wasn't over stressed during the deads.
Lower back was on fire Jim, but a good kinda pain. I was actually lying flat on my back in between the last few sets of pendlay rows!

Quote:
Originally Posted by LtL View Post
Glad you're progressing. Maybe I shouldn't deload my pull this week after all... Also if you're not filming your pulls and other heavy lifts, start now. You need to be sure that your form is solid.
You are spot on there Al, I really should start to do them more often. Will start with squats tomorrow

Quote:
Originally Posted by big_swede View Post
Fine pulls markie!!
Thanks for checking in Swede


Quote:
Originally Posted by Hunterace View Post
Great work Alan! Back destroyed...check, getting stronger...check, worked the abs...WTF jk! Smash on!!!
Ha ha thanks Jay, hopefully I can keep this progress going
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Old 05-08-2013, 04:48 PM   #504
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You are killing it buddy! Keep progress going? You're like a train barreling down the track. Nice to hear you sounding more confident too. Aye, monsters there be round these parts, but you are creeping pretty far up there yourself.

I'd buy that ebook from Tom! This program looks pretty cool.
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Old 05-08-2013, 05:09 PM   #505
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Nice pulls. Getting it all sorted out. Bigger things to come.
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Old 05-09-2013, 01:33 AM   #506
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Originally Posted by MikeM View Post
You are killing it buddy! Keep progress going? You're like a train barreling down the track. Nice to hear you sounding more confident too. Aye, monsters there be round these parts, but you are creeping pretty far up there yourself.

I'd buy that ebook from Tom! This program looks pretty cool.
Dunno about confident, but will agree that I am happier about my lifting lately, sometimes I look back at that video where I squatted 195kg(430lbs) last summer and wonder will I ever get back up to that level. For now I'll just keep knocking as hard add I can on the door and hope it opens up


Quote:
Originally Posted by Off Road View Post
Nice pulls. Getting it all sorted out. Bigger things to come.
I sure hope so OR, won't be satisfied until I can pull 250kg(550lbs)
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Old 05-09-2013, 01:57 AM   #507
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strong pulls markie

getting it done by the looks of things
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Old 05-09-2013, 02:15 AM   #508
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Originally Posted by markievicz View Post
The Road to 600
8 May 2013


Deadlifts
60kg x 10 100kg x 5 130kg x 3 140kg x 2 160kg x 1 180kg x 1
200kg x 2 – 2sets 130kg x 3 – 3sets

Hyper Extensions 20kg x 12 – 4sets
Pendlay Row 60kg x 10 90kg x 5 – 4 Sets
Ab wheel from Knees BW x 12 - 3 Sets
Super strong Sir Alan ... 440*4 is very very strong pulls buddy ... keep smashing the wts... How much do you think you require to reach 250 ... ?
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Old 05-09-2013, 02:20 AM   #509
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Originally Posted by leefarley View Post
strong pulls markie

getting it done by the looks of things
well trying anyways mate

Quote:
Originally Posted by ravimolasaria View Post
Super strong Sir Alan ... 440*4 is very very strong pulls buddy ... keep smashing the wts... How much do you think you require to reach 250 ... ?
my PR from the last meet was 215kgs(475lbs) so ,only a mere 35kgs(77lbs) dont worry i dont expect to get that number at the end of this cycle but i have my eye on 227.5kgs (500lbs) anything after that will be a bonus,
i want the 250kg pull by end of september this year, all going well
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Old 05-09-2013, 07:24 AM   #510
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The Road to 600
9 May 2013


Squats
Beltless
60kg x 10
100kg x 6
120kg x 3
140 x 1
Add Belt
152.5kg x 2 x 1sets
152.5kg x 1 x 3sets
Not a happy bunny – was looking for 4 sets of 2 here…

3 Second Paused Squats
130kg x 3 x 3sets

BW Squats for reps
90kg x 17
90kg x 12
2 more reps than last week , ill take it.

Leg Press Machine
120kg x 8
160kg x 6
180kg x 10
200kg x 10
220kg x 10

Notes
Third day in a row so going in I should have expected this to be sub par and adjusted weights accordingly,

Just as I wont get over excited about one good day, I wont go losing sleep over one bad day,
Doesn’t mean I aint frustrated though
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