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Old 09-23-2013, 09:15 AM   #1221
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Extra work

Hammer curls 5x8 with 10kgs bells
Standing dumbell OHP 5x8 25kgs single handed. Possibly slightly heavy but 20s were being used.
Rear delt pull on seated cable row 5x8 8plates Very small ROM but arms locked and all upper back. Like a retraction as you set-up for bench.

Working weaknesses as advised by Darkside. Started light on hammers and went very strict. Felt too easy but that's good. Will see how I feel after the second of these sessions on Thursday and will then probably up volume. Goal is 8x8 on everything.

800kgs total or die trying.
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Old 09-23-2013, 09:49 AM   #1222
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Love the ambitious goal Big Al. I have alot of faith in you as a person and a powerlifter and thus cannot wait to see the day it happens.
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Old 09-23-2013, 09:57 AM   #1223
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Indeed Ravi

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Love the ambitious goal Big Al. I have alot of faith in you as a person and a powerlifter and thus cannot wait to see the day it happens.
Well my year end goals were:

SQ 275kgs
BP 200kgs
DL 250kgs

I've already hit squat and wasn't even in full gear.
Bench is looking good.
Deadlift may take a little longer but is moving in the right direction.

I feel like moving up in the gear and training with Darkside, I need to get more ambitious. The guys think I should squat over 300kgs in my next full meet and bench over 200kgs. Now if I can just get that deadlift from 240 to 300...
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Old 09-23-2013, 12:37 PM   #1224
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Great work man! Some serious goals there, can't wait to see you smash them.
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Old 09-23-2013, 12:55 PM   #1225
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Well my year end goals were:

SQ 275kgs
BP 200kgs
DL 250kgs

I've already hit squat and wasn't even in full gear.
Bench is looking good.
Deadlift may take a little longer but is moving in the right direction.
I have no doubt you'll get that bench by year's end. Deadlift will require a longer beard, unfortunately.
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Old 09-23-2013, 12:58 PM   #1226
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Great work man! Some serious goals there, can't wait to see you smash them.
Thanks Tom.

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I have no doubt you'll get that bench by year's end. Deadlift will require a longer beard, unfortunately.
If only it were that easy
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Old 09-23-2013, 03:06 PM   #1227
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Go big or, well go big! You got this Al.
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Old 09-23-2013, 03:22 PM   #1228
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Go big or, well go big! You got this Al.
Thanks buddy.


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Old 09-25-2013, 06:29 AM   #1229
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I get distracted for a couple of weeks (well years) and suddenly you are squatting 275....

Interesting!!
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Old 09-25-2013, 07:19 AM   #1230
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I get distracted for a couple of weeks (well years) and suddenly you are squatting 275....

Interesting!!
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