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Old 09-02-2013, 05:52 AM   #1031
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The Road to 600
2 Sept 2013


Smolov Introductory Microcycle
Squat
60kg x 8
90kg x 5
110kg x 3
120kg x 3
130kg x 3
140kg x 3
150kg x 2 - 2sets

smolov sets done for th eday but felt really good so went for a decent(ish) single
170kg x 1
nice and fast!

Straight Leg Hanging Leg Raise
BW x 15 - 4sets

Notes
day off today so in the club gym, everything went well and felt good so went for that single at the end,,,
last time i was in that gym i got pinned with 170kg , so wanted to set the record straight on that....
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Old 09-02-2013, 12:08 PM   #1032
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Solid squattage Alan! Nice single to top it off too!
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Old 09-02-2013, 12:45 PM   #1033
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No better way to spend a day off than squatting. Nice work Al and good to see you had something left after the smolov sets, for now ha.
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Old 09-02-2013, 12:46 PM   #1034
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Just another great squatting session to add to the books. Impressive single as well.
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Old 09-02-2013, 04:26 PM   #1035
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A nice heavy single at the end is like a treat for a job well done.
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Old 09-02-2013, 04:59 PM   #1036
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Easy day. Nice single.


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Old 09-03-2013, 07:21 AM   #1037
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Quote:
Originally Posted by KD5NFW View Post
Solid squattage Alan! Nice single to top it off too!
Quote:
Originally Posted by JTurner View Post
No better way to spend a day off than squatting. Nice work Al and good to see you had something left after the smolov sets, for now ha.
Quote:
Originally Posted by dzarello View Post
Just another great squatting session to add to the books. Impressive single as well.
Quote:
Originally Posted by Squatter View Post
A nice heavy single at the end is like a treat for a job well done.
Quote:
Originally Posted by LtL View Post
Easy day. Nice single.
Thanks Fellas, seemed to roll the good form from yesterday into today too….

The Road to 600
3 Sept 2013


Deadlift
60kg x 8
100kg x 5
140kg x 3
160kg x 1
180kg x 1
200kg x 2
165kg x 3 – 6sets

Bench Press
60kg x 8
80kg x 5
100kg x 3
110kg x 1
120kg x 3 – 3sets

2 Second Paused Titan RAM Bench
135kg x 4
135kg x 3
135kg x 5

Notes
Deadlift double felt good , could have had 3 or 4 I reckon.
Pressing went decent also.
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Old 09-03-2013, 07:54 AM   #1038
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Great job letting that Squat know who's in charge. Those pulls and benches looked great too. Keep Smashing Markie.
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Old 09-03-2013, 08:14 AM   #1039
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Looking very good in here.
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Old 09-03-2013, 09:03 AM   #1040
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Just alot of simple and smart lifting Alan. Well done, especially on the restraint on the deadlifts. (I assume u didn't go for 3 or 4 for a reason)
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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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