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Old 08-27-2013, 01:53 PM   #1001
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Quote:
Originally Posted by markievicz View Post
The Road to 600
27 August 2013


Deadlift
60kg x 8
100kg x 5
135kg x 3
150kg x 1
170kg x 1
190kg x 2
155kg x 3 – 8sets

Bench Press
60kg x 8
80kg x 5
100kg x 3
110kg x 4 – 4sets

2 Second Paused Titan RAM Bench
122.5kg x AMAP – 3sets , [6,6,4]

Notes
decent enough session...quads were fairly tired heading in from yesterday but once i got warmed up i forgot about them

think thats the first time i have ever pulled a double over 180kg - so ill take it and move on.
Great work Alan! Strong pulling! If that was you heaviest double overhand pull, ummmmm isn't that a PR?! Way to kill it bud!!!
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Old 08-27-2013, 02:32 PM   #1002
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Really good work on the 8 triples @ 155. Do you time them at all or take short rests? Not too shabby on the double at 190 as well. Rep work at anything over 405 really kicks butt.

Bench work impressive as always.
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Old 08-27-2013, 07:20 PM   #1003
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Excellent work man! You will be ready to hit 600 sooner rather than later bro!
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Old 08-28-2013, 07:23 AM   #1004
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Quote:
Originally Posted by dzarello View Post
Awesome Deads.

Great start to Smolov.

I've thought about running Smolov. I just can't seem to pull the trigger.
It’s a great program , I would suggest that if you do decide to go for it , that you spend about a month squatting three times a week with low weights just to get used to that…..

Quote:
Originally Posted by ravimolasaria View Post
Smaolov = Reps and Volume and who knows it better than you Sir Alan ... You will pull it off very easily ... Great work brother ...

Superb pulling Sir Alan ... Great volume on bench also ... keep up the great work buddy ...
Will do Mr. Ravi – trying to catch up with your big lifts of late

Quote:
Originally Posted by KD5NFW View Post
Decent session indeed Alan! Pretty impressive double at 190!
Thanks Rich , its not heavy enough has id like , but ill take it for now and move onwards

Quote:
Originally Posted by Hunterace View Post
Great work Alan! Strong pulling! If that was you heaviest double overhand pull, ummmmm isn't that a PR?! Way to kill it bud!!!
No Jay , that was my heaviest pull over 180kg for 2 reps…. Not really interested in keeping score of rep PRs , the only ones I track are the 1RM ones in the gym and more importantly at a meet….

Quote:
Originally Posted by Squatter View Post
Really good work on the 8 triples @ 155. Do you time them at all or take short rests? Not too shabby on the double at 190 as well. Rep work at anything over 405 really kicks butt.
Bench work impressive as always.
Im doing the Coan-Phillipi 10 Week Deadlift Routine , so im supposed to leave 90seconds between sets ,
But as I am short on time I actually superset the deads and bench to get it all done in 50mins

Quote:
Originally Posted by TomGJD View Post
Excellent work man! You will be ready to hit 600 sooner rather than later bro!
Dunno Tom , it seems I am still a good deal away from it still….
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Old 08-28-2013, 07:27 AM   #1005
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Nice double at 190.


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Old 08-28-2013, 07:28 AM   #1006
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The Road to 600
28 August 2013


Smolov Introductory Microcycle
Squat
60kg x 8
90kg x 5
110kg x 8 – 3sets
120kg x 5
130kg x 2 – 2sets
135kg x 1

Ab Wheel From Knees
BW x 15 - 4sets

Notes
Run of the mill session, roll on next week till I can up the weight a bit….
more importantly, there are 6eggs and 5strips of bacon in the fridge with my name on them ……
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Old 08-28-2013, 07:57 AM   #1007
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Eggs and bacon for the WIN!
Now I'm hungry. . .
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Old 08-28-2013, 08:32 AM   #1008
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Old 08-28-2013, 09:06 AM   #1009
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Great squatting Mark!

Thanks for the advice about starting Smolov. Still considering it.
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Old 08-28-2013, 09:26 AM   #1010
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May be hum drum or run of the mill, but still counts as mileage made on the road to 600.
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My Favorite Part Of Lifting Is Having The Opportunity
Meet PR's: (May 2014)
Squat 475 lbs
Bench: 275 lbs
Deadlift: 501 lbs
Total: 1251 lbs
Age: 50

Gym PR's:
Squat: 495 lbs
Bench: 295 lbs
Deadlift: 510 lbs
Total: 1300 Lbs
Age 50
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