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Old 12-16-2013, 06:31 PM   #1531
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You did 20 ab wheel rollouts for 3sets...I only did 20...total...You win

GT Barbell
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Old 12-16-2013, 08:29 PM   #1532
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Hoooge squatting Alan!!
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Squat 182.5 (402.34)
Bench 142.5 (314.16)
Dead 220 (485.01)
Total 545 (1,201.51)
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Old 12-17-2013, 08:42 AM   #1533
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Quote:
Originally Posted by Hunterace View Post
Great work Alan! Looks like squat hell is going great !
Anything but hell Jay!

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Originally Posted by ravimolasaria View Post
Superb volume once again Sir Alan ... Great squatting ... keep up the great work brother ...
Cheers MR Ravi

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Making those ab rollouts look easy man.
I assure you they are anything but easy!

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Your so very consistently strong on those squats Alan!
Thanks Jim, gotta keep punching the clock to get a better 1RM

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I agree with Jim^
Your squatting is amazingly strong. Makes me look like a sissy.
Great job Markie!
I wouldn’t say that Dz , im sure you will pass me out soon enough

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You did 20 ab wheel rollouts for 3sets...I only did 20...total...You win
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Haha – thanks for looking in mate.

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Hoooge squatting Alan!!
Thanks rich , would prefer if it was even more hoooooge
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Old 12-17-2013, 08:44 AM   #1534
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The Road to 600
17 Dec 2013


Deadlift
60kg x 8
100kg x 5
140kg x 3
160kg x 1
180kg x 1
200kg x 1
215kg x 2
172.5kg x 3 – 6set

Bench Press
60kg x 8
80kg x 5
90kg x 3
105kg x 1
112.5kg x 5 – 5sets

2 Second Paused Titan RAM Bench
127.5kg x AMAP - 2sets 2sets [6, 4]

happy with that today. bench work felt stronger than the prior week.
deads werent as sharp , but i did jump 15kg on the top double and triples.
time to eat
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Old 12-17-2013, 10:50 AM   #1535
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Excellently strong double at 473 lbs Alan! Was it smooth and fairly speedy?

BTW, what will you be eating?
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Old 12-17-2013, 11:48 AM   #1536
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I see nothing dull about those pulls. Great job Markie!
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Old 12-17-2013, 12:06 PM   #1537
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deads werent as sharp , but i did jump 15kg on the top double and triples.


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Old 12-17-2013, 12:57 PM   #1538
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Quote:
Originally Posted by Squatter View Post
Excellently strong double at 473 lbs Alan! Was it smooth and fairly speedy?
BTW, what will you be eating?
Not too bad , looking forward to next week when I will do it with 225kg for a PR.
Lots of food today jim , a chicken , green veg and of course a spud or two!
Also 6 eggs and some peanut butter…. Should keep me going till I get home!
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I see nothing dull about those pulls. Great job Markie!
Cheers Dz , as always , ill want more weight on that bar!
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Quality progress.
Cheers steve – DLs moving along a bit of late , not sure if its down to Ed Coan program or all the Smolov squats.
Most likely a bit of both!
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Old 12-17-2013, 02:39 PM   #1539
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Great work Alan! Strong pulling as usual, glad bench felt better too, win!
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Old 12-17-2013, 09:30 PM   #1540
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Yes sir that's some strong pulling right there!! You need to eat more though! You're going to go all catabolic
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Squat 182.5 (402.34)
Bench 142.5 (314.16)
Dead 220 (485.01)
Total 545 (1,201.51)
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