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Old 12-11-2013, 02:57 PM   #1511
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Those top squat sets are going to leave a mark !
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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 12-11-2013, 06:03 PM   #1512
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Great stuff man! What are you hoping to get to by the singles lifts? Your squat should be up a serious amount by then with all the smolov work. You are really smashing it.
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Old 12-12-2013, 02:30 AM   #1513
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Quote:
Originally Posted by big_swede View Post
Great repwork markie! That will put some meat on you!!
You calling me skinny!!!
Ha ha thanks Swede
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Originally Posted by ravimolasaria View Post
Volume king ... Great session Sir Alan ... Keep up the great work ...
Thanks Mr Ravi. Good work, but hopefully more to come
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Good work man, keep killing it.
Thanks Steve. Hard work always pays off
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Great work Alan!
Thanks Jay, trying to get the numbers up.
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Those top squat sets are going to leave a mark !
Thanks Rich, the felt good and had a little more in the tank which is good.
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Originally Posted by TomGJD View Post
Great stuff man! What are you hoping to get to by the singles lifts? Your squat should be up a serious amount by then with all the smolov work. You are really smashing it.
Thanks pal, the goal is to get that 600kg total at the single lifts.
Considering my deadlift is piss poor I really need to be squat at least 205kg to have a shot at it. So really hope for that 205kg squat to be my second squat ....... and go from there. Did you see it's on over two days next year. So looks like we will be on the Sunday. Not sure if it will be one platform or two.
Either way we will tear it up for Team MAB
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Old 12-13-2013, 01:43 AM   #1514
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Forced rest day yesterday. So will just miss out the session and carry on with squats today.

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Old 12-13-2013, 02:12 AM   #1515
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^^ lol ...
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Old 12-13-2013, 02:39 AM   #1516
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Rest up Alan and smash them squats!
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Old 12-13-2013, 08:35 AM   #1517
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The Road to 600
13 Dec 2013


Smolov Intense Mesocycle
Squat
60kg x 8
90kg x 5
110kg x 3
120kg x 1
130kg x 1
140kg x 1

150kg x 7 - 5sets

GHRs
BW x 10 - 3sets
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Old 12-13-2013, 08:47 AM   #1518
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Solid squatting Alan! Love it!
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Old 12-13-2013, 08:59 AM   #1519
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Great squats Alan! Keep plugging away!
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Old 12-13-2013, 10:04 AM   #1520
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Nice and consistently strong squatting Alan!! GHR's at double digits are always nice to get as well. Does your gym have a proper or good GHR bench?
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Meet PR's: (May 2014)
Squat 475 lbs
Bench: 275 lbs
Deadlift: 501 lbs
Total: 1251 lbs
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Gym PR's:
Squat: 495 lbs
Bench: 295 lbs
Deadlift: 510 lbs
Total: 1300 Lbs
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