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Getting strong in China

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wjmxm21Icon...11-11-2020 @ 23:06 
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improvment is a MUST !!
Member 1407, 1196 posts
SQ 190, BP 160, DL 250
600.0 kgs @ 92kgs UnEq
Slingshot bench
60 x 3
80 x 3
100 x 3
115 x 3
130 x 3
142.5 x 4
142.5 x 5
142.5 x 4
142.5 x 4

Incline
60 x 3
80 x 3
100 x 3
112.5 x 3
125 x 3
65 x 20

lat raises x 3 sets each arm
wjmxm21Icon...14-11-2020 @ 23:14 
Avatar
improvment is a MUST !!
Member 1407, 1196 posts
SQ 190, BP 160, DL 250
600.0 kgs @ 92kgs UnEq
Post Edited: 18.11.2020 @ 23:56 PM by wjmxm21
yesterday

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 12

Strict press
40 x 3
55 x 3
70 x 5
70 x 5
70 x 5
70 x 5
70 x 5

lat raises x 3 sets each arm

Today

Speed squats
60 x 3
70 x 3
80 x 3
85 x 3
85 x 3
85 x 3
85 x 3
85 x 3
85 x 3

SLDL
60 x 3
100 x 3
130 x 5
130 x 5
130 x 5

pull ups
+5kg x 8
+5kg x 8
+5kg x 8

chins x 10
wjmxm21Icon...19-11-2020 @ 00:00 
Avatar
improvment is a MUST !!
Member 1407, 1196 posts
SQ 190, BP 160, DL 250
600.0 kgs @ 92kgs UnEq
Sunday

Slingshot bench
60 x 3
80 x 3
100 x 3
112.5 x 3
125 x 3
125 x 3
125 x 3
125 x 3
125 x 11

Incline
60 x 3
80 x 3
95 x 3
105 x 10
80 x 5 speed reps 5 sec pauses on chest
80 x 5 speed reps 5 sec pauses on chest

lat raises x 3 sets each arm


Today

Slingshot bench
60 x 3
80 x 3
100 x 3
115 x 3
125 x 5
125 x 5
125 x 5
125 x 5
125 x 5

Strict press speed reps
40 x 3
55 x 3
55 x 3
55 x 3
55 x 3
55 x 3
55 x 3
55 x 3
55 x 3
55 x 3
55 x 3
wjmxm21Icon...27-11-2020 @ 22:03 
Avatar
improvment is a MUST !!
Member 1407, 1196 posts
SQ 190, BP 160, DL 250
600.0 kgs @ 92kgs UnEq
Post Edited: 27.11.2020 @ 22:04 PM by wjmxm21
last week or so training

Friday

Slingshot bench
60 x 3
80 x 3
100 x 3
115 x 3
127.5 x 3
127.5 x 3
127.5 x 3
127.5 x 3
127.5 x 10

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


Saturday

Squat
60 x 3
80 x 3
100 x 5
100 x 5
100 x 5

this was followed by combination of many sets of paused squats and front squats for rehab.

SLDL
60 x 3
100 x 3
100 x 3
100 x 3
100 x 3
100 x 3
100 x 3

nothing heavy


Sunday

Slingshot bench
60 x 3
80 x 3
100 x 3
115 x 3
127.5 x 5
127.5 x 5
127.5 x 5
127.5 x 5
127.5 x 12

Strict press
40 x 3
60 x 3
72.5 x 5
72.5 x 5
72.5 x 5
72.5 x 5
72.5 x 5

pull ups
+10kg x 8
+5kg x 8

chins
+5kg x 8


Tuesday

Slingshot bench
60 x 3
80 x 3
100 x 3
115 x 3
130 x 3
130 x 3
130 x 3
130 x 3
130 x 10

Incline
60 x 3
80 x 3
90 x 15
80 x 5 speed reps, 5 sec pauses on chest
80 x 5 speed reps, 5 sec pauses on chest

lat raises x 3 sets each arm


Thursday

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 5

Strict press speed reps
40 x 3
55 x 3
55 x 3
55 x 3
55 x 3
55 x 3
55 x 3
55 x 3
55 x 3
55 x 3

lat raises x 3 sets each arm
wjmxm21Icon...12-12-2020 @ 00:56 
Avatar
improvment is a MUST !!
Member 1407, 1196 posts
SQ 190, BP 160, DL 250
600.0 kgs @ 92kgs UnEq
Sat 28th

Slingshot bench
60 x 3
80 x 3
100 x 3
117.5 x 3
132.5 x 3
132.5 x 3
132.5 x 3
132.5 x 3
132.5 x 9

Incline
60 x 3
80 x 3
100 x 3
120 x 4 f5
80 x 5 speed reps 5 sec pauses on chest
80 x 5 speed reps 5 sec pauses on chest


Sun 29th

Speed Squats
40 x 3
40 x 3
60 x 3
60 x 3
70 x 3
80 x 3
80 x 3
80 x 3
80 x 3
80 x 3
80 x 3

SLDL
60 x 3
100 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3


Tues 1st

Slingshot bench
60 x 3
80 x 3
100 x 3
117.5 x 3
132.5 x 5
132.5 x 5
132.5 x 5
132.5 x 5
132.5 x 5

Strict press speed reps
40 x 3
55 x 3
55 x 3
55 x 3
55 x 3
55 x 3
55 x 3
55 x 3
55 x 3
55 x 3

lat raises x 3 sets each arm


Thurs 3rd

Slingshot bench
60 x 3
80 x 3
100 x 3
117.5 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 7

Incline
60 x 3
80 x 3
95 x 3
105 x 8


Sat 5th

Slingshot bench
60 x 3
80 x 3
100 x 3
117.5 x 3
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5

Incline
60 x 3
70 x 20
80 x 5 speed reps 5 sec pauses on chest
80 x 5 speed reps 5 sec pauses on chest

lat raises x 3 sets each arm


Sun 6th

Speed Squats
40 x 3
60 x 3
60 x 3
70 x 3
80 x 3
80 x 3
80 x 3
80 x 3
80 x 3
80 x 3

SLDL
60 x 3
100 x 3
140 x 3
140 x 3
140 x 3

Pullups
+5kg x 5
+5kg x 5
+5kg x 5
+5kg x 5
+5kg x 5

Tues 8th

Slingshot bench
60 x 3
80 x 3
100 x 3
120 x 3
137.5 x 3
137.5 x 3
137.5 x 3
137.5 x 3
137.5 x 7

Strict press speed reps
40 x 3
55 x 3
55 x 3
55 x 3
55 x 3
55 x 3
55 x 3
55 x 3
55 x 3
55 x 3

Thurs 10th

Slingshot bench
60 x 3
80 x 3
100 x 3
120 x 3
137.5 x 5
137.5 x 5
137.5 x 5
137.5 x 5
137.5 x 5

Incline
60 x 3
80 x 3
100 x 3
110 x 7

lat raises x 3 sets each arm
wjmxm21Icon...17-12-2020 @ 15:27 
Avatar
improvment is a MUST !!
Member 1407, 1196 posts
SQ 190, BP 160, DL 250
600.0 kgs @ 92kgs UnEq
Post Edited: 17.12.2020 @ 15:31 PM by wjmxm21
Saturday 12th

Slingshot bench
60 x 3
80 x 3
100 x 3
120 x 3
140 x 3
140 x 3
140 x 3
140 x 3
140 x 3

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


Sunday 13th

Speed Squats
40 x 3
60 x 3
60 x 3
72.5 x 3
82.5 x 3
82.5 x 3
82.5 x 3
82.5 x 3
82.5 x 3
82.5 x 3

wide grip pullups x 10
pullups +5kg x 10
wide grip pullups x 10
pullups +5kg x 8

curls x 3 sets


Tuesday 15th

Slingshot bench
60 x 3
80 x 3
100 x 3
120 x 3
120 x 5
120 x 10
120 x 10
120 x 10

Strict press
40 x 3
60 x 3
75 x 5
75 x 5
75 x 5

lat raises x 3 sets each arm
wjmxm21Icon...14-01-2021 @ 01:14 
Avatar
improvment is a MUST !!
Member 1407, 1196 posts
SQ 190, BP 160, DL 250
600.0 kgs @ 92kgs UnEq
Post Edited: 14.01.2021 @ 01:17 AM by wjmxm21
Saturday 19th December

Slingshot bench
60 x 3
80 x 3
100 x 3
115 x 3
130 x 7
130 x 9
130 x 9

Strict press speed reps
40 x 3
55 x 3
55 x 3
55 x 3
55 x 3
55 x 3
55 x 3
55 x 3
55 x 3
55 x 3


Sunday 20th December

Squat
40 x 3
60 x 3
60 x 3
70 x 3
80 x 3
100 x 5
100 x 5
100 x 5
120 x 1
120 x 1
85 x 3
80 x 3
80 x 3
80 x 3
80 x 3
80 x 3

pullups
+5kg x 5
+5kg x 5
+5kg x 5
+5kg x 5
+5kg x 5


Tuesday 22nd December

Slingshot bench
60 x 3
80 x 3
100 x 3
120 x 3
135 x 7
135 x 7
135 x 7

Incline
60 x 3
80 x 3
95 x 3
105 x 5
105 x 5
105 x 5

lat raises x 3 sets each arm


Thursday 24th December

Slingshot bench
60 x 3
80 x 3
100 x 3
120 x 3
140 x 5
140 x 5
140 x 5

lat raises x 3 sets each arm


Saturday 26th December

Slingshot bench
60 x 3
80 x 3
100 x 3
120 x 3
135 x 3
150 x 3
150 x 3
150 x 3

Incline
60 x 3
80 x 3
95 x 3
110 x 5
110 x 5
110 x 5

lat raises x 3 sets each arm


Sunday 27th December

Speed squats
40 x 3
60 x 3
60 x 3
80 x 3
80 x 3
80 x 3
80 x 3
80 x 3
80 x 3
80 x 3
80 x 3
80 x 3

pullups x 3 sets


Tuesday 29th December

Slingshot bench
60 x 3
80 x 3
100 x 3
120 x 3
135 x 8
135 x 8
135 x 8

Strict press speed reps
40 x 3
55 x 3
55 x 3
55 x 3
55 x 3
55 x 3
55 x 3
55 x 3
55 x 3
55 x 3

Incline flys x 3 sets
lat raises x 3 sets each arm


Thursday 31st December

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
60 x 3
80 x 3
100 x 3
115 x 3
115 x 3
115 x 3
115 x 3
115 x 3

pullups
+10kg x 5
+5kg x 5
x 8


Saturday 2nd January

Slingshot bench
60 x 3
80 x 3
100 x 3
115 x 3
125 x 5
125 x 5
125 x 5
125 x 5
125 x 5

Incline
50 x 3
65 x 8
80 x 5
90 x 3
90 x 3
90 x 3
90 x 3
90 x 3
80 x 15
80 x 12


Sunday 3rd January

Squat
40 x 3
60 x 3
70 x 3
80 x 3
100 x 5
120 x 3
100 x 5
100 x 5
105 x 5
105 x 5

pullups
+5kg x 8
+5kg x 8
+5kg x 13

wide pullups x 8
rows x 6 sets


Tuesday 5th January

Incline
50 x 3
65 x 8
80 x 6
90 x 5
105 x 3
105 x 3
105 x 3
105 x 3
105 x 3

Slingshot bench
60 x 3
80 x 3
100 x 3
110 x 12
110 x 12
110 x 12

Strict press speed reps
40 x 3
55 x 3
55 x 3
55 x 3
55 x 3
55 x 3
55 x 3
55 x 3
55 x 3
55 x 3

pullups
x 10
x 10
x 10


Thursday 7th January

Incline
50 x 3
65 x 8
80 x 5
90 x 3
97.5 x 3
97.5 x 3
97.5 x 3
97.5 x 3
97.5 x 3

Slingshot bench
60 x 3
100 x 3
120 x 3
120 x 3
120 x 3
120 x 3
120 x 3

Strict press
40 x 12
40 x 12
40 x 12

rows x 6 sets
lat raises x 3 sets each arm


Saturday 9th January

Incline
50 x 3
65 x 8
77.5 x 6
90 x 5
105 x 3
105 x 2 misload
110 x 2
110 x 2
110 x 2
110 x 2

Slingshot bench
60 x 3
90 x 3
115 x 10
115 x 10
115 x 10

Strict press speed reps
40 x 3
55 x 3
55 x 3
55 x 3
55 x 3
55 x 3
55 x 3


Sunday 10th January

Speed squats
40 x 3
60 x 3
72.5 x 3
82.5 x 3
82.5 x 3
82.5 x 3
82.5 x 3
82.5 x 3
82.5 x 3
82.5 x 3
82.5 x 3
82.5 x 3

pullups
+10kg x 8
+10kg x 8
+10kg x 8

rows x 6 sets


Tuesday 12th January

Incline
50 x 3
65 x 8
77.5 x 8
90 x 5
105 x 3
105 x 3
105 x 3
105 x 3
105 x 3

Slingshot bench
60 x 3
100 x 3
122.5 x 3
122.5 x 3
122.5 x 3
122.5 x 3
122.5 x 3

Strict press
45 x 10
45 x 10
45 x 10

pullups
x 10
x 10

wide pullups x 10
wjmxm21Icon...15-01-2021 @ 12:54 
Avatar
improvment is a MUST !!
Member 1407, 1196 posts
SQ 190, BP 160, DL 250
600.0 kgs @ 92kgs UnEq
Thursday 14th January

Incline
50 x 3
65 x 8
77.5 x 6
90 x 5
105 x 3
105 x 3
105 x 3
105 x 3
105 x 3

Slingshot bench
60 x 3
100 x 3
117.5 x 9
117.5 x 10
117.5 x 10

Strict press speed reps
40 x 3
55 x 3
55 x 3
55 x 3
55 x 3
55 x 3
55 x 3

rows x 6 sets
lat raises x 3 sets each arm

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