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Old 08-30-2013, 07:31 AM   #1021
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Originally Posted by LtL View Post
Nice work but I'd expect more on the rows. Our deadlifts are around a similar level and, as Steve has pointed out to me before, my rows are weak but can still manage 52kgs for 2 sets of 20 and 60s for sets of 12-15. I think you should push that exercise a bit more. It will pay off for deadlift. ALL of the big pullers, have big rows.
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I agree with Al - big rows are crucial to deadlift. However, I couldn't help but notice the 90 lb X20 and 15 DB rows to polish things off. I can appreciate how tough high rep DB rows are. Are you getting really explosive Pendlays as well? I ask because that makes a difference of course in how much weight you can move on them. They are supposed to be explosive, but that of course means different things to different lifters.
Very fair point made here and thanks for the honesty men…I used to go heavier with the Pendlay rows but neglected them for some time…
Aiming to build these back up over 100kgs for reps in the next few weeks..

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Nice pressing. Big numbers.
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Strong pressing and great rows Mark! Keep it up.
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You should be really happy with that pressing. Strong stuff Markie. And the rows beat-down was stellar.
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Solid session Alan! Getting work done and leaving a little in the tank without killing yourself is a good thing!
Roger that folks!

The Road to 600
30 August 2013


Smolov Introductory Microcycle
Squat
60kg x 8
90kg x 5
110kg x 3
120kg x 5 – 4sets
130kg x 3
135kg x 2 – 2sets
152.5kg x 1

Kneeling Cable Crunch
65kg x 15 - 4sets

Notes
All good , week 1 down and feeling in better shape than I would be the last times I ran smolov – I am convinced this is down to doing Korte 3x3 for a few cycles…
That said , there is a long way to go!
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Old 08-30-2013, 08:10 AM   #1022
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Really hitting your groove. . . Huge things to come I'm sure.
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Old 08-30-2013, 09:28 AM   #1023
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And I thought I was keeping things simple!! I like how you are also getting some abwork in. I keep saying I gotta do that but I never seem to get a Round Tuit.

Hope you have a really great labor Day Weekend!
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Old 08-30-2013, 10:05 AM   #1024
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Rockin' and rollin' you are! Great job!
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Old 08-30-2013, 11:40 AM   #1025
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The Road to 600
30 August 2013


Smolov Introductory Microcycle
Squat
60kg x 8 90kg x 5 110kg x 3 120kg x 5 – 4sets 130kg x 3
135kg x 2 – 2sets 152.5kg x 1

Kneeling Cable Crunch
65kg x 15 - 4sets
Great start Sir Alan ... indeed there is a long way to go but you will reach your destination if focused ... And you are ... keep up the great work Sir ...
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Old 08-30-2013, 03:25 PM   #1026
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That's a LOT of squat reps! Have a great weekend Alan!
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Old 08-30-2013, 04:06 PM   #1027
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Nice way to finish the week.


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Old 08-30-2013, 09:44 PM   #1028
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Great work Alan! Like everyone else said, good way to finish the week! Smash on bud!!!
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Old 08-31-2013, 04:11 PM   #1029
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Nice squats! Holy volume Batman.
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Old 09-02-2013, 05:45 AM   #1030
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Originally Posted by Off Road View Post
Really hitting your groove. . . Huge things to come I'm sure.
thanks OR - i sure hope so... id even settle for big things to come
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Originally Posted by Squatter View Post
And I thought I was keeping things simple!! I like how you are also getting some abwork in. I keep saying I gotta do that but I never seem to get a Round Tuit.

Hope you have a really great labor Day Weekend!
thanks Jim , ive not done much ab work lately so i said that id throw it in with smolov....when i have the will to do it!

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Rockin' and rollin' you are! Great job!
thanks Dz,just week 1 down.....lots of pain to come....
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Great start Sir Alan ... indeed there is a long way to go but you will reach your destination if focused ... And you are ... keep up the great work Sir ...
cheers Mr. Ravi
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That's a LOT of squat reps! Have a great weekend Alan!
thanks Rich....its a decent few alright - more to come, thats for sure

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Nice way to finish the week.
ive had worse ways to finish a week.
cheers big Al
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Great work Alan! Like everyone else said, good way to finish the week! Smash on bud!!!
will do Jay!

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Nice squats! Holy volume Batman.
just got your pm buddy,,, will you send me your email address by pm and ill send you on what i have.
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