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5/3/1

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wjmxm21Icon...03-10-2013 @ 16:51 
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improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Samthepigman said:Much better, wanna do some yoke sat? I gotta do 300 at brits, s**tballs


Can't do Saturday as I have work. But I'm free Sunday and the next 4 Saturdays though
wjmxm21Icon...05-10-2013 @ 04:59 
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improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq		 Smolov Bench: Week 1 Session 2

Close Grip
60 x 3
80 x 3
100 x 3
105 x 5
105 x 5
105 x 5
105 x 5
105 x 5
105 x 5
105 x 5
SamthepigmanIcon...05-10-2013 @ 09:30 
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See You Next Tuesday
Member 2254, 3824 posts
SQ 240, BP 165, DL 300
705.0 kgs @ 89kgs UnEq
wjmxm21 said:
Can't do Saturday as I have work. But I'm free Sunday and the next 4 Saturdays though


ok sunday should be fine
wjmxm21Icon...07-10-2013 @ 03:47 
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 5

15" Deadlift
60 x 3
100 x 3
140 x 3
180 x 3
230 x 3

Farmers Holds
20
60
100- long hold
wjmxm21Icon...07-10-2013 @ 22:16 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq		 Smolov Bench: Week 1 Session 3

Close Grip
60 x 3
80 x 3
100 x 3
115 x 4 (misloaded, should of been 112.5)
112.5 x 4
112.5 x 4
112.5 x 4
112.5 x 4
112.5 x 4
112.5 x 4
112.5 x 4
wjmxm21Icon...09-10-2013 @ 00:09 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq		 Smolov Bench: Week 1 Session 4

Close Grip
60 x 3
80 x 3
100 x 3
120 x 3
120 x 3
120 x 3
120 x 3
120 x 3
120 x 3
120 x 3
120 x 3
120 x 3
120 x 3
wjmxm21Icon...10-10-2013 @ 16:46 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq		 Smolov Bench: Week 2 Session 1

Close Grip
40 x 3
60 x 3
80 x 3
102.5 x 6
102.5 x 6
102.5 x 6
102.5 x 6
102.5 x 6
102.5 x 6
wjmxm21Icon...13-10-2013 @ 02:14 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq		 Smolov Bench: Week 2 Session 2

Close Grip
60 x 3
80 x 3
100 x 3
110 x 5
110 x 5
110 x 5
110 x 5
110 x 5
110 x 5
110 x 5
wjmxm21Icon...14-10-2013 @ 03:30 
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 3

Chins
x 5
x 5
x 5
wjmxm21Icon...14-10-2013 @ 23:31 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq		 Smolov Bench: Week 2 Session 3

Close Grip
60 x 3
80 x 3
100 x 3
117.5 x 4
117.5 x 4
117.5 x 4
117.5 x 4
117.5 x 4
117.5 x 4
117.5 x 4
117.5 x 4
wjmxm21Icon...16-10-2013 @ 04:39 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq		 Smolov Bench: Week 2 Session 4

Close Grip
60 x 3
80 x 3
100 x 3
115 x 1
125 x 3
125 x 3
125 x 3
125 x 3
125 x 3
125 x 3
125 x 3
125 x 3
125 x 3
125 x 3
wjmxm21Icon...19-10-2013 @ 02:26 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq		 Smolov Bench: Week 3 Session 1

Close Grip
60 x 3
80 x 3
100 x 3
107.5 x 6
107.5 x 6
107.5 x 6
107.5 x 6
107.5 x 6
107.5 x 6
wjmxm21Icon...21-10-2013 @ 02:54 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq		 Smolov Bench: Week 3 Session 2

Close Grip
60 x 3
80 x 3
100 x 3
115 x 5
115 x 5
115 x 5
115 x 5
115 x 5
115 x 5
115 x 5
wjmxm21Icon...22-10-2013 @ 16:46 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq		 Smolov Bench: Week 3 Session 3

Close Grip
60 x 3
80 x 3
100 x 3
115 x 1
122.5 x 4
122.5 x 4
122.5 x 4
122.5 x 4
122.5 x 4
122.5 x 4
122.5 x 4
122.5 x 4
wjmxm21Icon...25-10-2013 @ 03:10 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Post Edited: 25.10.2013 @ 03:14 AM by wjmxm21
Day before

Pullups x 5
Chins x 5
Pullups x 5
Chins x 5

Smolov Bench: Week 3 Session 4

Close Grip
60 x 3
80 x 3
100 x 3
115 x 1
130 x 3
130 x 3
130 x 3
130 x 3
130 x 3
130 x 3
130 x 3
130 x 3
130 x 3
130 x 3

5 days off pressing now and then i'll max

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