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wjmxm21 | ... | 29-07-2013 @ 16:54 | |

improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270672.5 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 SLDL60 x 3 100 x 3 140 x 3 180 x 5 180 x 5 180 x 5 Bodyweight 93.5kg | ||

wjmxm21 | ... | 08-08-2013 @ 08:22 | |

improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270672.5 kgs @ 105kgs UnEq | Post Edited: 08.08.2013 @ 08:24 AM by wjmxm21 Seated Strict Pressbar 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 Squat60 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 | ||

Samthepigman | ... | 08-08-2013 @ 09:19 | |

See You Next Tuesday Member 2254, 3824 posts SQ 240, BP 165, DL 300705.0 kgs @ 89kgs UnEq | Oswestryyyyyssd | ||

wjmxm21 | ... | 14-08-2013 @ 17:30 | |

improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270672.5 kgs @ 105kgs UnEq | Closegrip60 x 3 80 x 3 100 x 3 110 x 5 110 x 5 110 x 5 110 x 5 110 x 5 Incline60 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 16 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 +5kg6 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 +5kg6 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 | ||

wjmxm21 | ... | 19-08-2013 @ 12:08 | |

improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270672.5 kgs @ 105kgs UnEq | Bodyweight: 90.3kg 0.66lbs to drop to reach goal of 90kg bodyweight | ||

wjmxm21 | ... | 21-08-2013 @ 21:07 | |

improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270672.5 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 Squats60 x 3 80 x 3 100 x 3 110 x 5 120 x 3 130 x 5 130 x 5 130 x 5 Farmers Holds20 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. | ||

wjmxm21 | ... | 27-08-2013 @ 20:46 | |

improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270672.5 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 Closegrip60 x 3 80 x 3 100 x 3 110 x 3 115 x 3 115 x 3 115 x 3 SLDL60 x 3 100 x 3 140 x 3 180 x 3 | ||

wjmxm21 | ... | 31-08-2013 @ 22:42 | |

improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270672.5 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 | ||

wjmxm21 | ... | 03-09-2013 @ 01:41 | |

improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270672.5 kgs @ 105kgs UnEq | Squat 60 x 3 80 x 3 100 x 3 115 x 5 130 x 3 140 x 3 15" Deadlift60 x 3 100 x 3 140 x 3 180 x 3 210 x 3 | ||

Samthepigman | ... | 03-09-2013 @ 10:13 | |

See You Next Tuesday Member 2254, 3824 posts SQ 240, BP 165, DL 300705.0 kgs @ 89kgs UnEq | Im glad u stopped writing everything centered. | ||

wjmxm21 | ... | 03-09-2013 @ 10:36 | |

improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270672.5 kgs @ 105kgs UnEq | Samthepigman said:Im glad u stopped writing everything centered.Ha why? had to scroll across? | ||

wjmxm21 | ... | 03-09-2013 @ 16:04 | |

improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270672.5 kgs @ 105kgs UnEq | Closegrip60 x 3 80 x 3 100 x 3 120 x 3 flyes | ||

wjmxm21 | ... | 07-09-2013 @ 02:38 | |

improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270672.5 kgs @ 105kgs UnEq | SLDL60 x 3 100 x 3 140 x 3 180 x 1 190 x 3 Farmers Holds20 60 90 | ||

wjmxm21 | ... | 07-09-2013 @ 14:30 | |

improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270672.5 kgs @ 105kgs UnEq | Seated Strict Pressbar x 3 40 x 3 60 x 3 85 x 5 Bench*With Slingshot* 60 x 10 100 x 10 125 x 8 | ||

wjmxm21 | ... | 12-09-2013 @ 20:52 | |

improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270672.5 kgs @ 105kgs UnEq | Close Grip60 x 3 80 x 3 100 x 3 115 x 1 125 x 3 Incline60 x 3 80 x 3 100 x 3 | ||

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