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Old 01-03-2012, 08:23 AM   #201
markievicz
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Quote:
Originally Posted by big_swede View Post
Great deads! Happy new year!
Quote:
Originally Posted by Shadow View Post
Strong pulls and congrats on the PR. 4pps in no time.
Quote:
Originally Posted by Fazc View Post
Good work Mark.
many thanks fellas, seem to be gathering steam with the DLs of late, long may it last!
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Old 01-03-2012, 08:28 AM   #202
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Great work, 4pps round the corner!
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Old 01-03-2012, 08:32 AM   #203
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5/3/1 Cycle 3 Wk 1
Bench Press


Bench Press 531
[Goal] Actual
[90x5] 90x5
[100x5] 100x5
[115x5+] 115x6

5 Paused Singles
120x1
120x1
120x1
120x1
120x1

didnt know where to start on these as i have never done them before , but with the competition coming up in Feb i said id better get practising!
120Kg was grand, will push it to 125 or 127.5 next week.

Assistance

1.Bench Press: 5 sets of 5 (100kg) SSwith
2.WGPU : 5 sets of 5
3.Lat Machine : 4 sets of 8 (80kg)
4.V-Bar Push Downs : 4 sets of 15 (55Kgs)

Notes

this was the most unusual session i have ever done.
-am sick today, but not interested in missing another session
-had the entire gym to myself for about 30mins.... at this time of the year! really!!?
-actually experienced some good gym etiquette , which was refreshing. some guy that was there when i walked in was on the only available bench- he came over as i was warming up (was dragging it out a bit to let him finish up) and said that he'd be about 15 more mins so i could work in with him . well played sir!
its not often that happens these days!
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Old 01-03-2012, 08:35 AM   #204
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Awesome work mate, that 180 dead is well on the way!
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Old 01-03-2012, 08:40 AM   #205
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Good singles. They will pay off for you big time. I guarantee it.
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Old 01-03-2012, 09:19 AM   #206
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I gotta remember your weights are in Kg's, freaked me out at first!
Good luck in the comp, you're looking beasty!
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Old 01-03-2012, 10:47 AM   #207
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Strong session for any day let alone a sick day. What fed are you competing in or is it a local thing?
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Old 01-03-2012, 11:17 AM   #208
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Quote:
Originally Posted by Hazzard View Post
Awesome work mate, that 180 dead is well on the way!
you better belive it mate!

Quote:
Originally Posted by Shadow View Post
Good singles. They will pay off for you big time. I guarantee it.
i sure hope so Shadow. i see MAB praises this kind of work a lot in his journal

Quote:
Originally Posted by T-Bone View Post
I gotta remember your weights are in Kg's, freaked me out at first!
Good luck in the comp, you're looking beasty!
thanks T-Bone , the comp isnt till Fe so more time to get the numbers up!
(even if they are in kgs! )


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Originally Posted by JTurner View Post
Strong session for any day let alone a sick day. What fed are you competing in or is it a local thing?
its IDFPA , i know LtL competed in the british one, BDFPA , and i would suspect Fazc and Hazzard also did , the IDFPA affiliated to the WDFPF , but i am a long way off that level!!
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Old 01-03-2012, 11:40 AM   #209
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Yep, across 2003 to 2006 I competed in the BDFPA ending in the Nationals @ 2006.
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Old 01-03-2012, 12:36 PM   #210
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i sure hope so Shadow. i see MAB praises this kind of work a lot in his journal
I used to have a pretty big raw bench. I found that a wide variety on bench helped me a lot. I utilized everything under the sun - singles, doubles, triples, 3x3, 3x5, 4x10... Its endless. Variety is what worked.
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