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Old 01-09-2014, 12:28 PM   #1611
BendtheBar
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Strong pressing. Stay hard after it.
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Old 01-09-2014, 02:42 PM   #1612
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Nice pressing buddy.
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Old 01-09-2014, 06:30 PM   #1613
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Sweet pressing fella! Those are some good push presses.
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Old 01-10-2014, 08:41 AM   #1614
markievicz
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Quote:
Originally Posted by JTurner View Post
Lots of quality work, nicely done.
Quote:
Originally Posted by ravimolasaria View Post
Lot of quality work along with volume Sir Alan ... keep up the great work brother ...
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Originally Posted by Hunterace View Post
Great workout Alan! Much better day, lots of strong training! Keep it going!
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Originally Posted by KD5NFW View Post
Looking strong on that session Alan!
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Originally Posted by Squatter View Post
Couldn't ask for a much better assistance day. Glad to hear you were feeling it better today. Tough programs like this will take its toll even on the finest of warriors.
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Originally Posted by BendtheBar View Post
Strong pressing. Stay hard after it.
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Originally Posted by LtL View Post
Nice pressing buddy.
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Originally Posted by TomGJD View Post
Sweet pressing fella! Those are some good push presses.
Cheers for the support fellas, hopefully gain a bit of momentum on the pressing and get a new PR come meet day.

The Road to 600
10 Jan 2014


Smolov Intense Mesocycle
Squat
60kg x 8
90kg x 5
110kg x 3
140kg x 4
160kg x 4
180kg x 3 PR
happy with this as I left it behind me on monday
170kg x 4 - 2sets
These were done as a triple , rest for 20 seconds and then the 4th rep,

GHRs
BW x 8 - 4sets

All done for another week.
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Old 01-10-2014, 09:34 AM   #1615
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Great work Alan! Congrats on the big PR! Like the new avatar too!
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Old 01-10-2014, 11:39 AM   #1616
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Huge congrats on the PR! Awesome work sir. Strong as ever!
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Old 01-10-2014, 02:26 PM   #1617
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Nice getting that rep you left behind 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 01-10-2014, 05:39 PM   #1618
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Nice work. Strong squats and pressing. Good stuff.
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Old 01-12-2014, 05:09 AM   #1619
ravimolasaria
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Quote:
Originally Posted by markievicz View Post

The Road to 600
10 Jan 2014


Smolov Intense Mesocycle
Squat
60kg x 8 90kg x 5 110kg x 3 140kg x 4 160kg x 4 180kg x 3 PR
170kg x 4 - 2sets

GHRs BW x 8 - 4sets
Superb session Sir Alan ... congrats on PR ... doing some monstrous working brother ...
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Old 01-13-2014, 08:40 AM   #1620
markievicz
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Quote:
Originally Posted by Hunterace View Post
Great work Alan! Congrats on the big PR! Like the new avatar too!
thanks Jay

Quote:
Originally Posted by dzarello View Post
Huge congrats on the PR! Awesome work sir. Strong as ever!
cheers Dz

Quote:
Originally Posted by KD5NFW View Post
Nice getting that rep you left behind Alan!
thanks rich , it was nice to get that triple alight.

Quote:
Originally Posted by MikeM View Post
Nice work. Strong squats and pressing. Good stuff.
thanks for checking in Mike.

Quote:
Originally Posted by ravimolasaria View Post
Superb session Sir Alan ... congrats on PR ... doing some monstrous working brother ...
thanks Mr Ravi , still more work to do.

The Road to 600
13 Jan 2014


Smolov Intense Mesocycle
Squat
60kg x 8
90kg x 5
110kg x 3
130kg x 3
150kg x 3
170kg x 3
180kg x 2 - 4sets
170kg x 3 - 3sets
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