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Old 11-24-2011, 09:17 AM   #61 (permalink)
markievicz
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5/3/1 Cycle 1 Wk 3
Squat


Squat 531
[Goal] Actual
[100x5] 100x5
[110x3] 110x3
[125x1+] 125x2

stop at 2 reps - singles week
145x1
150x1 - new PB
150x1 - again for good measure

Assistance

1.Good Mornings : 4 sets of 10 (50kgs)
2.Leg Press : 5 sets of 5 (180kgs)

Abz
1.Hanging straight leg raise: 4 sets of 15

2.Side Bends: 4 sets of 15 each side (20kg plate)


Notes
was really looking for teh 1*150 today as i failed at it on two previous attempts.
decided to go in at 145 for my first single rather than 140 , felt good and not as heavy as normal so went for 150 for second single.... ground it out and was happy after so went for it again on the 3rd single - this was much better.
next stop 4 plates per side (180Kgs)

am so happy i dont want to deload next week!
but i will of course!!
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Old 11-24-2011, 09:40 AM   #62 (permalink)
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150x1 - new PB
150x1 - again for good measure
Nice! A double dip. Great job.
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Old 11-24-2011, 09:40 AM   #63 (permalink)
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Congrats on the squat PR! Great work
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Old 11-24-2011, 12:43 PM   #64 (permalink)
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Great squats, nothing like repeating a PB for good measure
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Old 11-24-2011, 01:34 PM   #65 (permalink)
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nice work mark! way to grind it out bud.
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My Training Journal 5' 8" Current BW 207 (94) lbs (kg)

20 JAN 12 at 200 (90) BW - 385/275/405 (175/125/184) SQ/B/D

29 MAY 12 at 206 (93) BW - 135/175 (61/79) SN/CJ
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Old 11-25-2011, 03:21 AM   #66 (permalink)
markievicz
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Quote:
Originally Posted by BendtheBar View Post
Nice! A double dip. Great job.
Quote:
Originally Posted by big_swede View Post
Congrats on the squat PR! Great work
Quote:
Originally Posted by JTurner View Post
Great squats, nothing like repeating a PB for good measure
Quote:
Originally Posted by tank View Post
nice work mark! way to grind it out bud.
thanks guys, am well pleased with that result alright....
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Old 11-25-2011, 03:26 AM   #67 (permalink)
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Great result mate, keep pushing it
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Old 11-25-2011, 08:35 AM   #68 (permalink)
markievicz
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5/3/1 Cycle 1 Wk 3
Military Press


MPress 531
[Goal] Actual
[60x5] 60x5
[70x3] 70x3
[75x1+] 75x5


Assistance
1.BTNP: 4 sets of 8 (40kgs)
2.BB Shurgs: 5 sets of 5 (150kgs) - with straps
3.DB Side Laterals: 4 sets of 8 (22Kg DB)
4.Face Pulls: 4 sets of 12 (60Kgs)
5.ABz!
(a) DB side bends - 3 sets of 10 (32Kgs) SS with
(b) 60 second Planks - 3 sets of

Notes
run of the mill session , only highlight was an argument over some SOB using the rack for curls...
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Old 11-25-2011, 09:11 AM   #69 (permalink)
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run of the mill session , only highlight was an argument over some SOB using the rack for curls...
I'm sure he was scratching his head, wondering what the big fuss was about.

Was that a PR on presses?
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Old 11-25-2011, 09:21 AM   #70 (permalink)
markievicz
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Originally Posted by BendtheBar View Post
I'm sure he was scratching his head, wondering what the big fuss was about.

Was that a PR on presses?
this is the first time i have ever come across it in my gym...


yea Pr on reps , previous best at 75 was 2 reps... it must have been the rage that got the extra 3 out!
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