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From woefully weak to unremarkably mediocre?

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NimbleIcon...15-02-2021 @ 09:08 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Week 4 (low volume)

# log
53 x 5
63 x 4 x 2 sets
73 x 3 x 2 sets
78 x 2
83 x 1
NimbleIcon...16-02-2021 @ 10:06 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
# strict press
40 x 5
50 x 4 x 2 sets
60 x 3 x 2 sets
70 x 2 x 2 sets

# sandbag carry
250lb x 80m in 60s

# sandbag to shoulder
200lb x 4 in 60s. Should have been 5 but messed up one rep
NimbleIcon...17-02-2021 @ 10:44 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
# front box squat
70 x 5
80 x 4
90 x 3
100 x 4

Arm and grip work
NimbleIcon...19-02-2021 @ 06:03 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
# box safety squat
100 x 5
120 x 5
140 x 1

# “circus” DB
40 x 1
45 x 1 x 2 sets
50 x 1 x 2 sets
NimbleIcon...22-02-2021 @ 13:40 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Post Edited: 22.02.2021 @ 13:41 PM by Nimble
Week 5

# log
53 5 1
58 4 2
68 3 2
73 3 2
78 2 5
83. 2

# farmers
(No chalk)
90s x 2 runs

# sandbag to shoulder
200lb x 3, 2, 3

# Bench
3 light sets
NimbleIcon...24-02-2021 @ 10:32 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
# front squat
60 5 1
70 4 2
85 3 2
90 3
95 3
105 2
110 1
115 1
95 3

# strict press
45 5 1
50 4 2
60 3 2
65 3
70 2
75 1 x 2 sets
70 2
65 3

# accessories
Bb curl
Incline db
Bis, tris
NimbleIcon...26-02-2021 @ 09:22 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Farmers
105 x 1 run

circus dumbbell
25 x 5
40 x 3
45 x 2
50 x 1
55 x f, 1

safety box squat
80 x 5 x 2
100 x 5 x 2
110 x 4 x 2
120 x 3 x 2
130 x 1
NimbleIcon...27-02-2021 @ 08:04 
Avatar
woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
# strict log
43 x 5
58 x 4 x 2 sets
63 x 3 x 2 sets
68 x 3
73 x 2
78 x 1
83 x f
68 x 3 x 2 sets

# sandbag carry
250lb x 70, 50

# CG incline
50 x 5
60 x 5
70 x 5
80 x 5
80 x 6

Band pushdowns x 1 rest pause set
NimbleIcon...03-03-2021 @ 08:29 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Week 6 (low volume)

# Log
53 x 3
63 x 3
73 x 3
83 x 3
93 x 1
63 x 10

# sandbag carry
250lb x 30m, 60m

# front squat
70 x 3, 90 x 3

Arms and grip
NimbleIcon...04-03-2021 @ 12:05 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Strict Axel Press
60 x 5,5,5,5,6

Box Safety Squat
100 x 5
110 x 5
120 x 5
130 x 3
140 x 2
NimbleIcon...06-03-2021 @ 07:36 
Avatar
woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
# Sandbag to Shoulder
200lb x 5 (62s)

# Circus DB
40 x 1
45 x 1
50 x 1
55 x 1 x 3 sets

# Strict Log
63 x 7, 6, 7
NimbleIcon...09-03-2021 @ 02:04 
Avatar
woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Week 7

MONDAY
# log
53 5 1
63 4 4
73 3 2
78 2 5
83 2
73 x 9 (41s)

# farmers
90
105 25s
105 33s

# sandbag to shoulder
200lb x 5,5,4

# Bench
70 x 10,10,10,6
NimbleIcon...10-03-2021 @ 11:42 
Avatar
woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
# front box squat
65 x 5
75 x 4 x 2 sets
85 x 4 x 2 sets
95 x 4 x 2 sets
100 x 3 x 2 sets
105 x 2
110 x 2

# strict press
40 x 5
50 x 5
60 x 5
65 x 3
70 x 2
75 x 1 x 2 sets
70 x 2
65 x 4
60 x 6
50 x 8

# arms
10 sets biceps
8 sets triceps
NimbleIcon...12-03-2021 @ 08:39 
Avatar
woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
circus dumbbell
40 x 3
45 x 2
50 x 1
55 x 1 x 5 sets

safety box squat
80 x 5 x 2
100 x 5 x 2
120 x 5 x 6

Doh dl 180 x 1

GHR
5 sets
NimbleIcon...13-03-2021 @ 06:14 
Avatar
woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
# strict log
43 x 4
53 x 4
63 x 4 x 4
68 x 3 x 3
73 x 2 x 2

# sandbag carry
250lb x 40m, 50m, 50m, 45m

# CG incline
50 x 5
60 x 5
70 x 5
80 x 6, 6, 4, 5

Axel upright row 8 drop sets
Axel reverse grip curl 8 drop sets

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