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Phill will never do bench or sets of 6 again (cos they're gay)

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The_Lechamotive		...	26-10-2014 @ 11:50
balls one size too big Member 338, 604 posts SQ 175, BP 130, DL 210 515.0 kgs @ 100kgs UnEq	squats in a crappy hotel gym
The_Lechamotive		...	26-10-2014 @ 11:52
balls one size too big Member 338, 604 posts SQ 175, BP 130, DL 210 515.0 kgs @ 100kgs UnEq	Bench 5 x 60 5 x 75 5 x 90 3 x 105 2 x 120 2 x 120 2 x 120 2 x 120 6 x 95 Touch and go reps, close grip. lat pull down 5 x 10 pin 10 incline dumbbell 3 x 8 @ 32kg lateral raise 4 x 10 @ 12kg skull crusher 4 x 10 @ 35kg
The_Lechamotive		...	27-10-2014 @ 22:01
balls one size too big Member 338, 604 posts SQ 175, BP 130, DL 210 515.0 kgs @ 100kgs UnEq	Squat 3 x 60 3 x 80 3 x 100 3 x 120 3 x 140 2 x 160 2 x 160, failed last rep. 12 x 120 Feeling a bit bummed about back squats right now, I actually think my front squat is going to overtake it! deadlift 5x5 @ 100kg abs
The_Lechamotive		...	28-10-2014 @ 22:29
balls one size too big Member 338, 604 posts SQ 175, BP 130, DL 210 515.0 kgs @ 100kgs UnEq	OHP 5 x 40 5 x 50 5 x 60 3 x 65 3 x 70 3 x 70 felt good supported row 5x5 @ 90 very close grip paused bench 10 x 60 10 x 70 10 x 80 upward row 3x10 @ 20kg dumbbells
The_Lechamotive		...	30-10-2014 @ 20:50
balls one size too big Member 338, 604 posts SQ 175, BP 130, DL 210 515.0 kgs @ 100kgs UnEq	Power cleans 5 x 3 @ 80kg front squat 6x2 @ 60kg - 5 sec pause in the hole box jumps 3x10 hamstring curls 3x10 pin 12 calf raise 3x20 @ 60kg abs
The_Lechamotive		...	31-10-2014 @ 18:37
balls one size too big Member 338, 604 posts SQ 175, BP 130, DL 210 515.0 kgs @ 100kgs UnEq	Bench 5 x 60 5 x 75 5 x 90 3 x 105 3 x 115 2 x 115 (2 sec pause) 2 x 120 (2 sec pause) 5 x 100 (2 sec pause) chin up 3x8 dips 8 @ bw 8 +10 8 +20 lateral raise 3x12 @ 11kg
The_Lechamotive		...	02-11-2014 @ 17:38
balls one size too big Member 338, 604 posts SQ 175, BP 130, DL 210 515.0 kgs @ 100kgs UnEq	Squat Back to basics, perfect form was the focus here. 5 x 60 5 x 80 5 x 100 5 x 120 5 x 140 5 x 140 5 x 140 5 x 100 (paused) hamstring curl 3x8 @ pin13 calves 3x20 @ 60kg abs
The_Lechamotive		...	03-11-2014 @ 22:29
balls one size too big Member 338, 604 posts SQ 175, BP 130, DL 210 515.0 kgs @ 100kgs UnEq	Bench speed work 3 x 60 3 x 70 5x3 @ 75 Paused work, focus on speed. 3 x 90 3 x 100 3 x 110 3 x 120 Felt nice and quick. chinup 3 x 8 @ bw incline dumbbell 3 x 8 @ 34kg - missed last rep, 32kg bells are a better weight for this. upward row 3x8 @ 45kg
The_Lechamotive		...	05-11-2014 @ 23:28
balls one size too big Member 338, 604 posts SQ 175, BP 130, DL 210 515.0 kgs @ 100kgs UnEq	Front Squat Speed work 8x2 @ 80kg 2 x 100 2 x 120 1 x 140 hang clean 5x5 @ 70kg hamstring curl 3x8 ping 13 calves 3x15 @ 80kg abs
The_Lechamotive		...	06-11-2014 @ 22:02
balls one size too big Member 338, 604 posts SQ 175, BP 130, DL 210 515.0 kgs @ 100kgs UnEq	OHP 5 x 30 5 x 40 5 x 50 5 x 60 5 x 62.5 5 x 65 5 x 67.5 supported row 5x5 @ 90 v.close grip bench 10 x 60 10 x 80 8 x 90 lateral raise 3x12 @ 11kg
The_Lechamotive		...	10-11-2014 @ 22:11
balls one size too big Member 338, 604 posts SQ 175, BP 130, DL 210 515.0 kgs @ 100kgs UnEq	Front Squat Focus on speed 10x2 @ 70kg Hang clean 5x5 @ 70 box jumps 3x10 hamstring curl 3x10 ping13 abs and skipping
The_Lechamotive		...	14-11-2014 @ 10:17
balls one size too big Member 338, 604 posts SQ 175, BP 130, DL 210 515.0 kgs @ 100kgs UnEq	Bench 5 x 60 5 x 70 5 x 80 5 x 90 5 x 100 5 x 105 5 x 110 chin ups 5x6 OHP 10 x 40kg 10 x 50 10 x 60 - last two reps messy. face pulls 3 x 10 pin4
The_Lechamotive		...	14-11-2014 @ 23:20
balls one size too big Member 338, 604 posts SQ 175, BP 130, DL 210 515.0 kgs @ 100kgs UnEq	Squat 5 x 60 5 x 80 5 x 100 5 x 120 3x5 @ 140 lunges 3x20 @ 20kg hamstring curl 3x10 pin13 calfs and abs
The_Lechamotive		...	16-11-2014 @ 14:22
balls one size too big Member 338, 604 posts SQ 175, BP 130, DL 210 515.0 kgs @ 100kgs UnEq	OHP 5 x 40 5 x 50 5 x 60 3 x 70 2 x 80 - PB 3 x 75 10 x 60 chin up 4 x 8 @ bw incline dumbbell 3x10 @ 30.5 skullcrushers 2x15 w/ just the bar
The_Lechamotive		...	17-11-2014 @ 22:44
balls one size too big Member 338, 604 posts SQ 175, BP 130, DL 210 515.0 kgs @ 100kgs UnEq	Power Cleans 5 x 60 5 x 70 3 x 80 2 x 90 2 x 100 1 x 110 0 x 120 - If I was using bumper plates I would have gone all in for this, didn't fancy chucking steel plates around. 5x2 @ 100kg box jumps 3x10 hamstring curl 3x8 pin 14 skipping & abs

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