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Old 05-09-2013, 07:55 AM   #511
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Decent effort for 3 days in a row. Normal service to be resumed next week.
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Old 05-09-2013, 08:13 AM   #512
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Originally Posted by LtL View Post
Decent effort for 3 days in a row. Normal service to be resumed next week.
we will see.... next friday is Mrs. Markievicz birthday and we are heading off to a hotel for the weekend with no kids.
so i might have to do 4 in a row again next week , or sneak in the friday session early before we head off...cant take the risk that the hotel gym will have a squat rack!
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Old 05-09-2013, 09:09 AM   #513
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Quote:
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.
i'll bear that in mind. ( I will be happy to design this program to your needs if you want man when I have a chance)
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Old 05-09-2013, 09:14 AM   #514
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Quote:
Originally Posted by markievicz View Post
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
Great work man! Don't be frustrated with it. As you said you have been in 3 days in a row now so it happens. You got the work in at the required weight even if you missed a few reps. I never expect to hit all the reps toward the end. It just means the weight jumps get smaller and the diet get amped up a bit to reach the goal. You are still easily on track for 182.5 anyway man from what I can see.
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Old 05-09-2013, 09:23 AM   #515
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Just keep doing lots of squats and it will come. I'd do them 7 days a week if I could recover enough!

I think your doing great so far and working like an Ox. Cannot ask for more right now.
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Old 05-09-2013, 10:51 AM   #516
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Quote:
Originally Posted by markievicz View Post
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
Great work Alan! Doesn't look bad to me, especially for going hard a bunch of days in a row! Keep smashing!!!
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Old 05-09-2013, 04:21 PM   #517
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Just a bump in the road. Frustrating, but you'll be crushing it again in no time.

Enjoy your weekend! My wife and I need a weekend away with no kids!! Used to be able too, but we moved away from family last year.

And no chance the hotel has a squat rack, nor should even be looking for one!! Haha.
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Old 05-10-2013, 08:15 AM   #518
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Originally Posted by TomGJD View Post
Great work man! Don't be frustrated with it. As you said you have been in 3 days in a row now so it happens. You got the work in at the required weight even if you missed a few reps. I never expect to hit all the reps toward the end. It just means the weight jumps get smaller and the diet get amped up a bit to reach the goal. You are still easily on track for 182.5 anyway man from what I can see.
Would be happy with a 182.5kg return mate.

Quote:
Originally Posted by Squatter View Post
Just keep doing lots of squats and it will come. I'd do them 7 days a week if I could recover enough!

I think your doing great so far and working like an Ox. Cannot ask for more right now.
Yeah I kinda miss doing them 3 times a week , but gotta get my deadlift up so that’s the focus for now.

Quote:
Originally Posted by Hunterace View Post
Great work Alan! Doesn't look bad to me, especially for going hard a bunch of days in a row! Keep smashing!!!
Cheers Jay – will do my best

Quote:
Originally Posted by MikeM View Post
Just a bump in the road. Frustrating, but you'll be crushing it again in no time.

Enjoy your weekend! My wife and I need a weekend away with no kids!! Used to be able too, but we moved away from family last year.

And no chance the hotel has a squat rack, nor should even be looking for one!! Haha.
Im sure there will be many more bumps alright mike, I just gotta remember that my main focus for now is deadlift gainz!


The Road to 600
10 May 2013


CGBP
60kg x 10
80kg x 5
100kg x 2
115kg x 3 - 3sets
Should have jumped 5kgs this week rather than 2.5kgs , these went well.
3second Paused CGBP with Titan Ram
100kg – 3 all out sets – 10,5,5
+10kgs from last week so happy with the effort

Rack Pulls from just below the knee
60kg x 10
100kg x 8
140kg x 5
160kg x 2
180kg x 2
190kg x 2 – 1sets
205kg x 2 – 2sets
+5kgs from last week and both doubles in. happy days there,
220kg x 0.75 – 1sets
Didn’t want to injure myself trying to lock it out, so played the sensible game.
This will fall next week.

Power Shrugs
140kg x 5
170kg x 5
180kg x 5
205kg x 4 – 4sets
+5kgs from last week,

Wide Grip Pull Ups
BW+12kg db x 4 – 5Sets

Notes
No time for Ab work today. Decent effort.
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Last edited by markievicz; 05-10-2013 at 08:18 AM.
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Old 05-10-2013, 08:19 AM   #519
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Big session after Big session.
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Old 05-10-2013, 09:36 AM   #520
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Will you be changing the ramp up in order to get that 220 next week?

Your really doing well and sem very driven these days Alan.

Now, with the upcoming weekend, be a good boy with that diet!!!
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