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From woefully weak to unremarkably mediocre?

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NimbleIcon...07-06-2021 @ 12:55 
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woefully weak
Member 4748, 1370 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Post Edited: 08.06.2021 @ 02:47 AM by Nimble
Bench
80 x 7,7,7,7,6 (E-O-M-OTMM every other minute on the minute mark)

Deadlift
140 x 8
150 x 8
155 x 8

Row
60 x 14,12,10,8,6

Skull crushers x 5 sets
Cable push downs x 5 sets
NimbleIcon...10-06-2021 @ 03:03 
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woefully weak
Member 4748, 1370 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Bench
90 x 4 x 4

Strict RDL
90 x 8, 8, 5

Walking Lunge/GHR superset
x 3 sets

DB shoulder complex
x 3 sets

Cable Fly
x 3 sets
NimbleIcon...11-06-2021 @ 10:14 
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woefully weak
Member 4748, 1370 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Deadlift
170 x 5
180 x 3
190 x 2
200 x 1
230 x 1
190 x 2

Bench
85 x 5, 95 x 3, 100 x 2, 107 x 1, 100 x 2, 95 x 3, 90 x 4, 85 x 5, 80 x 7

Yates Row
80 x 12,10,8,6,4

Band push down x 5 sets
NimbleIcon...16-06-2021 @ 03:38 
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woefully weak
Member 4748, 1370 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Bench
80 x 8, 8, 8, 8, 10

Deadlift
140 x 8
150 x 8
160 x 8

one minute on one minute rest circuit:
BTN press
Row
Hip thrust
Curl
Abs

x 3 rounds
NimbleIcon...17-06-2021 @ 11:50 
Avatar
woefully weak
Member 4748, 1370 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Bench
90 x 5 x 5

Strict RDL
90 x 8, 8, 8, 8

Walking Lunge/GHR superset
x 3 sets bw-35m/14 reps

Barbell Shoulder Complex
x 3 sets

Cable Fly
x 5 sets
NimbleIcon...22-06-2021 @ 11:19 
Avatar
woefully weak
Member 4748, 1370 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Bench
80 x 10, 10, 8, 10

Deadlift
140 x 8
155 x 8
170 x 8
200 x 2

Hip Thrust
100 x 8 x 3 sets

Cable row
x 3 sets
NimbleIcon...24-06-2021 @ 11:00 
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woefully weak
Member 4748, 1370 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Bench
95 x 5, 2, 5
90 x 5

Strict RDL
100 x 8 x 4 sets

Walking Lunge/GHR superset
x 2 mhm sets bw-40m/15 reps

Busy recently
NimbleIcon...06-07-2021 @ 15:37 
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woefully weak
Member 4748, 1370 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Bench 80 x 10 x 5 sets
Row x 5 sets
Barbell shoulder complex x 3 sets
Arms
NimbleIcon...06-07-2021 @ 15:37 
Avatar
woefully weak
Member 4748, 1370 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Deadlift 180 x 8. Hard

Hip Thrust 100 x 6 x 4 sets = 24 (every 2 mins on the mark)

Bench 85 x 10 x 3 sets

Strict row 60 x 12 x 3 sets

DB shoulder complex, cable pushdown, cable pullover, flys x 3 sets each
NimbleIcon...30-07-2021 @ 10:29 
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woefully weak
Member 4748, 1370 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Farmers
90/hand x 40m

Arm over arm
Up to 90 in plates

Cable row

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