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Old 11-22-2012, 08:33 AM   #1041
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Thursday 22 Nov. 2012

Rack Pull just below the knee
210kg x 3
210kg x 2
210kg x 1

Too high lower for next week.

Rack Clean just above the knee
60kg x 10

Power Shrug -just above the knee
100kg x 3
140kg x 3
180kg x 3

Waist High Pulls
100kg x 1 8 singles


Notes
Testing the waters for where I stand when I do this properly next week.
I now have exhausti-back

Happy Thanksgiving to the US mab crew
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Old 11-22-2012, 09:06 AM   #1042
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Great workout! Glad I'm not the only guy liftin on thanksgiving! Bench here I come!
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Old 11-22-2012, 09:51 AM   #1043
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Solid pulls markie!!
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Old 11-22-2012, 10:54 AM   #1044
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Quote:
Originally Posted by markievicz View Post
Notes
Testing the waters for where I stand when I do this properly next week.
I now have exhausti-back
I have that too right now.

Quote:
Originally Posted by markievicz View Post
Happy Thanksgiving to the US mab crew


Thanks!
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Old 11-22-2012, 11:05 AM   #1045
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Nice lifting Alan, use Europeans don't do Thanksgiving
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Old 11-22-2012, 11:07 AM   #1046
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Passed the test with flying colors. Bring on the Chaos and Pain.
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Old 11-23-2012, 06:29 AM   #1047
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And the squatting continues...

Easing the back into it with rack pulls

Nice work Al
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Old 11-25-2012, 02:02 PM   #1048
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Great job at the meet last week. Back to it in no time too.
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Old 11-26-2012, 07:29 AM   #1049
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Quote:
Originally Posted by markievicz View Post
Thursday 22 Nov. 2012
Rack Pull just below the knee
210kg x 3 210kg x 2 210kg x 1

Rack Clean just above the knee
60kg x 10

Power Shrug -just above the knee
100kg x 3 140kg x 3 180kg x 3

Waist High Pulls
100kg x 1 8 singles
Very very strong numbers Alan ... great volume ...
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Old 11-26-2012, 08:23 AM   #1050
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Monday 26 Nov. 2012

Squat
122.5kg x 5 – 7sets

Bench
105kg x 4 – 8sets

Plate Side Bends
+25kg x 10 – 6sets
SS with the bench as short on time.

Notes
Bench is suffering a bit after squats.
But getting them all out so no complaints
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Last edited by markievicz; 11-27-2012 at 08:38 AM.
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