Mark Dowling

2013 Week 46 Squat and Deadlift

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Squat w/belt x2 @9 4-6%
Est. 1RM: 213 kgs
185 x2 x1 @8
200 x2 x1 @9.5
187.5 x2 x1 @8
187.5 x2 x1 @9

-3 kg from last weeks estimated max but a massive increase from my last double. That was 185 kg x2 @9.5 in week 26.

2ct Pause Deadlift x4 @9 4-6%
Est. 1RM: 206 kgs
152.5 x4 x1 @7.5
165 x4 x1 @9
157.5 x4 x1 @8
157.5 x4 x1 @8.5
157.5 x4 x1 @9

+1 kg PR.

SSB Squat x4 @8 4-6%
Est. 1RM: 188 kgs
148 x2 x1 @7
158 x4 x1 @8
158 x4 x1 @9.5

+8 kg better than my estimated max from two weeks ago and +2 kg over my best estimated max from six weeks ago. I fatigued quite quickly on this movement today.

Incline Situp x4 @9
Est. 1RM: 24 kgs
15 x4 x1 @6
20 x4 x1 @8.5
20 x4 x1 @10

Felt strong on my first couple of sets so I took the leap up to the 20 kg plate. +4 kg PR.

Another good training week under the belt. Two weeks to my competition now. I don't know what Mike has planned for me but I've a feeling it's going to be heavier than folks at my gym will agree with in the last week or two .

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