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wjmxm21Icon...21-12-2018 @ 13:29 
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 1
120 x 3
135 x 3
150 x 10
150 x 5
150 x 5
wjmxm21Icon...22-12-2018 @ 13:01 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Strict press
40 x 3
60 x 3
75 x 5
75 x 5
75 x 5
75 x 5
75 x 5

Push Press
60 x 3
100 x 3

rows x 5 sets
pulldowns x 4 sets
wjmxm21Icon...24-12-2018 @ 15:55 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Slingshot bench
60 x 3
80 x 3
100 x 3
120 x 3
140 x 5
140 x 5
140 x 5
140 x 8
140 x 8

Incline
60 x 3
80 x 3
100 x 3
115 x 7
80 x 5 speed reps 5 sec pauses on chest
80 x 5 speed reps 5 sec pauses on chest
wjmxm21Icon...26-12-2018 @ 13:20 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Speed squats
60 x 3
80 x 3
100 x 3
100 x 3
100 x 3
100 x 3
100 x 3
100 x 3
100 x 3
100 x 3
100 x 3
wjmxm21Icon...27-12-2018 @ 14:34 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Strict press
40 x 3
60 x 3
80 x 5
80 x 5
80 x 5
80 x 5
80 x 5

rows x 6 sets
wjmxm21Icon...29-12-2018 @ 15:09 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Slingshot bench
60 x 3
80 x 3
100 x 3
120 x 3
135 x 3
150 x 5
150 x 5
150 x 7
150 x 5
150 x 7

Incline
60 x 3
80 x 3
100 x 3
120 x 5
80 x 5 speed reps 5 sec pauses on chest
85 x 5 speed reps 5 sec pauses on chest
wjmxm21Icon...31-12-2018 @ 14:30 
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 1
120 x 3
140 x 3
155 x 8 PB cheap pb
155 x 5
155 x 5
wjmxm21Icon...03-01-2019 @ 19:14 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Slingshot bench
60 x 3
80 x 3
100 x 3
120 x 3
140 x 3
155 x 5
155 x 5
155 x 5
155 x 5
155 x 5

Incline
60 x 3
80 x 3
100 x 3
115 x 1
122 x 5
wjmxm21Icon...04-01-2019 @ 13:48 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Deadlift
60 x 3
100 x 3
140 x 3
180 x 1
210 x 3

Speed squats
60 x 3
80 x 3
100 x 3
100 x 3
100 x 3
100 x 3
100 x 3
100 x 3
100 x 3
100 x 3
100 x 3
wjmxm21Icon...07-01-2019 @ 14:12 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Post Edited: 07.01.2019 @ 14:14 PM by wjmxm21
Slingshot bench
60 x 3
80 x 3
100 x 3
120 x 3
140 x 3
160 x 5
160 x 5
160 x 5

Incline
60 x 3
80 x 3
100 x 3
115 x 1
125 x 5
85 x 5 speed reps 5 sec pauses on chest
85 x 5 speed reps 5 sec pauses on chest

bench didnt feel so bad considering i still have a slight pull in my lat, pulled it when deadlifting 180 the other day. I can't do any overhead though, its the same side i did a while back. Hopefully in about a week i will be able to do some overhead work
wjmxm21Icon...10-01-2019 @ 02:17 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Post Edited: 10.01.2019 @ 02:17 AM by wjmxm21
yesterday

Speed squats
60 x 3
80 x 3
100 x 3
100 x 3
105 x 3
105 x 3
105 x 3
105 x 3
105 x 3
105 x 3
105 x 3

any upper body work is out for at least the next 1-2 weeks. It seems like i have torn my tricep not my lat. There is no pain, no swelling, just heavy bruising. I'm not sure if benching the other day made it worse or not. I will see how the bruising, discomfort is after 1-2 weeks, to see whether or not i can try a light pressing session to see if its affected. Squats don't seem to affect it
wjmxm21Icon...14-01-2019 @ 16:32 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Speed squats
60 x 3
80 x 3
100 x 3
105 x 3
105 x 3
105 x 3
105 x 3
105 x 3
105 x 3
105 x 3
105 x 3
105 x 3
wjmxm21Icon...19-01-2019 @ 17:48 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Speed squats
60 x 3
80 x 3
100 x 3
107.5 x 3
107.5 x 3
107.5 x 3
107.5 x 3
107.5 x 3
107.5 x 3
107.5 x 3
107.5 x 3
107.5 x 3
wjmxm21Icon...20-01-2019 @ 15:51 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Slingshot bench
60 x 3
80 x 3
100 x 3
120 x 5
120 x 5
120 x 5
120 x 5
120 x 5

Incline
bar x 3
40 x 5
60 x 5
80 x 5

nothing too heavy, just testing it after the injury. No pain but the arm started to shake a little towards the end when the bar was locked out
wjmxm21Icon...24-01-2019 @ 16:40 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Slingshot bench
60 x 3
80 x 3
100 x 3
115 x 3
130 x 5
130 x 5
130 x 5
130 x 5
130 x 10

Incline
60 x 3
80 x 3
100 x 3
110 x 5
80 x 5 speed reps 5 sec pauses on chest

left arm still shaking on the top set of Incline

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