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5/3/1

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wjmxm21Icon...29-07-2013 @ 16:54 
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improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq

Seated Strict Press
bar x 3
40 x 3
60 x 3
80 x 5
80 x 5
80 x 5

lat raises, flyes


Light close grip bench (low rest period)
40 x 5
60 x 5
80 x 5
100 x 5

Light Incline (low rest period)
60 x 10
80 x 8
80 x 8

flyes to finish


Close Grip
60 x 3
80 x 3
100 x 3
115 x 3
110 x 7
110 x 7
110 x 7

Bench
*With Slingshot*
60 x 10
100 x 10
125 x 5
125 x 3 tris fried


SLDL
60 x 3
100 x 3
140 x 3
180 x 5
180 x 5
180 x 5

Bodyweight 93.5kg
wjmxm21Icon...08-08-2013 @ 08:22 
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improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Post Edited: 08.08.2013 @ 08:24 AM by wjmxm21

Seated Strict Press
bar x 3
40 x 3
60 x 3
75 x 8
75 x 8
75 x 7

Couldn't lock out the left arm on the 8th rep of the third set of 75

Finished with upright rows and flyes


Squat
60 x 3
80 x 3
100 x 3
115 x 3
125 x 5
125 x 5
125 x 5

I haven't squatted for a month and at first i felt like i had almost forgot how to squat. Last few sets of 125 form got better, weight wasn't too much of an issue.

Bodyweight 92.9kg
SamthepigmanIcon...08-08-2013 @ 09:19 
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See You Next Tuesday
Member 2254, 3824 posts
SQ 240, BP 165, DL 300
705.0 kgs @ 89kgs UnEq		Oswestryyyyyssd
wjmxm21Icon...14-08-2013 @ 17:30 
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improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq		Closegrip
60 x 3
80 x 3
100 x 3
110 x 5
110 x 5
110 x 5
110 x 5
110 x 5

Incline
60 x 3
80 x 3
100 x 3

Finished with flyes

I've decided i'm going to run Smolov Jr for close grip bench, and smolov for Squat when i have finished dieting.

Smolov Jr for Close Grip

I'm going to run it off a max of 140, slightly lower than my pb of 145 for closegrip.

Program will look like this:

Bench 4 times a week

Week 1
6 sets of 6 reps @70% - 98kg
7 sets of 5 reps @75% - 105kg
8 sets of 4 reps @80% - 112kg
10 sets of 3 reps @85% - 119kg

Week 2 +5kg
6 sets of 6 reps 103kg
7 sets of 5 reps 110kg
8 sets of 4 reps 117kg
10 sets of 3 reps 124kg

Week 3 +5kg
6 sets of 6 reps 108kg
7 sets of 5 reps 115kg
8 sets of 4 reps 122kg
10 sets of 3 reps 129kg

Rest for a few days then max

Bodyweight 91.2kg. 2.64lbs to reach goal of 90kg bodyweight Cool
wjmxm21Icon...19-08-2013 @ 12:08 
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improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq		Bodyweight: 90.3kg Cool 0.66lbs to drop to reach goal of 90kg bodyweight
wjmxm21Icon...21-08-2013 @ 21:07 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Post Edited: 21.08.2013 @ 21:08 PM by wjmxm21

Seated Strict Press
bar x 3
40 x 3
60 x 3
80 x 4

60 x 10 standing strict

Flyes


Squats
60 x 3
80 x 3
100 x 3
110 x 5
120 x 3
130 x 5
130 x 5
130 x 5

Farmers Holds
20
60
100- long hold

Bodyweight: 89.9kg

Now that i have hit my target bodyweight, going to start upping the weights from Monday. Will start smolov Jr for bench in 4 weeks once i have a number to work off. Then after that i will run smolov for Squats.
wjmxm21Icon...27-08-2013 @ 20:46 
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improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq

Bench (paused + short rest periods)
bar x 8
40 x 8
60 x 8
80 x 8

Incline (paused + short rest periods)
40 x 8
60 x 8
80 x 8

flyes

curls


Closegrip
60 x 3
80 x 3
100 x 3
110 x 3
115 x 3
115 x 3
115 x 3

SLDL
60 x 3
100 x 3
140 x 3
180 x 3

wjmxm21Icon...31-08-2013 @ 22:42 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq		Seated Strict Press
bar x 3
40 x 3
60 x 3
82.5 x 3

Bench
*With Slingshot*
60 x 10
100 x 10
120 x 8
wjmxm21Icon...03-09-2013 @ 01:41 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq		Squat
60 x 3
80 x 3
100 x 3
115 x 5
130 x 3
140 x 3

15" Deadlift
60 x 3
100 x 3
140 x 3
180 x 3
210 x 3
SamthepigmanIcon...03-09-2013 @ 10:13 
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See You Next Tuesday
Member 2254, 3824 posts
SQ 240, BP 165, DL 300
705.0 kgs @ 89kgs UnEq		Im glad u stopped writing everything centered.
wjmxm21Icon...03-09-2013 @ 10:36 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Samthepigman said:Im glad u stopped writing everything centered.


Ha why? had to scroll across? Tongue
wjmxm21Icon...03-09-2013 @ 16:04 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq		Closegrip
60 x 3
80 x 3
100 x 3
120 x 3

flyes
wjmxm21Icon...07-09-2013 @ 02:38 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq		SLDL
60 x 3
100 x 3
140 x 3
180 x 1
190 x 3

Farmers Holds
20
60
90
wjmxm21Icon...07-09-2013 @ 14:30 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq		Seated Strict Press
bar x 3
40 x 3
60 x 3
85 x 5

Bench
*With Slingshot*
60 x 10
100 x 10
125 x 8
wjmxm21Icon...12-09-2013 @ 20:52 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq		Close Grip
60 x 3
80 x 3
100 x 3
115 x 1
125 x 3

Incline
60 x 3
80 x 3
100 x 3

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