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Getting strong in China

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wjmxm21		...	20-06-2021 @ 15:57
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270 672.5 kgs @ 105kgs UnEq	Thursday 17th June Slingshot bench 60 x 3 80 x 3 100 x 3 120 x 3 135 x 3 135 x 3 135 x 3 135 x 3 135 x 3 135 x 3 135 x 3 135 x 3 135 x 3 Incline 60 x 3 80 x 3 95 x 3 100 x 5 100 x 5 100 x 5 lying tricep extensions x 3 sets Saturday 19th June Strict press 40 x 3 55 x 3 65 x 5 65 x 5 65 x 5 65 x 5 65 x 5 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 dips +10kg x 10 +10kg x 10 +10kg x 10 pullups +5kg x 5 +5kg x 5 +5kg x 5 +5kg x 5 +5kg x 5 lat raises x 3 sets each arm
wjmxm21		...	30-06-2021 @ 13:12
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270 672.5 kgs @ 105kgs UnEq	Post Edited: 30.06.2021 @ 13:12 PM by wjmxm21 Tuesday 22nd June Slingshot bench 60 x 3 80 x 3 100 x 3 115 x 3 130 x 7 130 x 7 130 x 7 130 x 7 130 x 7 Incline 60 x 3 80 x 3 95 x 3 105 x 3 105 x 3 105 x 3 Thursday 24th June Speed squats 40 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 SLDL 60 x 3 100 x 3 140 x 3 140 x 3 140 x 3 140 x 3 140 x 3 Friday 25th June Strict press 40 x 3 55 x 3 67.5 x 5 67.5 x 5 67.5 x 5 67.5 x 5 67.5 x 5 57.5 x 3 57.5 x 3 57.5 x 3 57.5 x 3 57.5 x 3 57.5 x 3 57.5 x 3 57.5 x 3 57.5 x 3 dips +15kg x 10 +15kg x 10 +15kg x 10 pullups +5kg x 5 +5kg x 5 +5kg x 5 +5kg x 5 +5kg x 5 lat raises x 3 sets each arm Sunday 27th June Slingshot bench 60 x 3 80 x 3 100 x 3 120 x 3 135 x 5 135 x 5 135 x 5 135 x 5 135 x 5 135 x 5 135 x 5 Incline 60 x 3 80 x 3 95 x 3 105 x 5 105 x 5 105 x 5 lying tricep extensions x 3 sets Tuesday 29th June Strict press 40 x 3 55 x 3 70 x 5 70 x 5 70 x 5 70 x 5 70 x 5 57.5 x 3 57.5 x 3 57.5 x 3 57.5 x 3 57.5 x 3 57.5 x 3 57.5 x 3 57.5 x 3 57.5 x 3 dips +10kg x 10 +10kg x 10 +10kg x 10 pullups +5kg x 8 +5kg x 8 +5kg x 8 +5kg x 5 +5kg x 5 +5kg x 5 lat raises x 3 sets each arm
wjmxm21		...	11-07-2021 @ 13:49
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270 672.5 kgs @ 105kgs UnEq	Post Edited: 11.07.2021 @ 13:52 PM by wjmxm21 Thursday 1st July 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 3 140 x 3 140 x 3 140 x 3 140 x 3 Incline 60 x 3 80 x 3 100 x 7 100 x 7 100 x 7 Friday 2nd July Squat 60 x 3 80 x 3 100 x 3 120 x 3 125 x 3 125 x 3 125 x 3 SLDL 60 x 3 100 x 3 140 x 3 160 x 3 pullups x 10 x 10 x 10 Sunday 4th July 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 57.5 x 3 57.5 x 3 57.5 x 3 57.5 x 3 57.5 x 3 57.5 x 3 57.5 x 3 57.5 x 3 57.5 x 3 dips +10kg x 10 +10kg x 10 +10kg x 10 lat raises x 3 sets each arm Tuesday 6th July Slingshot bench 60 x 3 80 x 3 100 x 3 117.5 x 3 132.5 x 7 132.5 x 7 132.5 x 7 132.5 x 7 132.5 x 7 Incline 60 x 3 80 x 3 100 x 3 110 x 3 110 x 3 110 x 3 lying tricep extensions x 3 sets Thursday 8th July Strict press 40 x 3 60 x 3 75 x 5 75 x 5 75 x 5 75 x 5 75 x 5 57.5 x 3 57.5 x 3 57.5 x 3 57.5 x 3 57.5 x 3 57.5 x 3 57.5 x 3 57.5 x 3 57.5 x 3 dips +15kg x 10 +15kg x 10 +15kg x 10 lat raises x 3 sets each arm iyt raises x 2 sets of 10 Saturday 10th July Speed squats 40 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 SLDL 60 x 3 100 x 3 140 x 1 180 x 3 120 x 3 pullups +5kg x 5 +5kg x 5 +5kg x 5 +5kg x 5 +5kg x 5
wjmxm21		...	20-07-2021 @ 15:22
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270 672.5 kgs @ 105kgs UnEq	Monday 12th July 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 5 137.5 x 5 137.5 x 5 Incline 60 x 3 80 x 3 100 x 3 112.5 x 3 112.5 x 3 112.5 x 3 Wednesday 14th July Strict press 40 x 3 60 x 3 77.5 x 5 77.5 x 5 77.5 x 5 77.5 x 5 77.5 x 5 57.5 x 3 57.5 x 3 57.5 x 3 57.5 x 3 57.5 x 3 57.5 x 3 57.5 x 3 57.5 x 3 57.5 x 3 dips +10kg x 10 +10kg x 10 +10kg x 10 lat raises x 3 sets each arm iyt raises x 2 sets Friday 16th July Slingshot bench 60 x 3 80 x 3 100 x 3 115 x 3 130 x 3 142.5 x 3 142.5 x 3 142.5 x 3 142.5 x 3 142.5 x 3 142.5 x 3 142.5 x 3 142.5 x 3 142.5 x 3 Incline 60 x 3 80 x 3 92.5 x 3 102.5 x 7 102.5 x 7 102.5 x 7 Sunday 18th July Strict press 40 x 3 60 x 3 80 x 5 80 x 5 80 x 5 80 x 5 80 x 5 57.5 x 3 57.5 x 3 57.5 x 3 57.5 x 3 57.5 x 3 57.5 x 3 57.5 x 3 57.5 x 3 57.5 x 3 dips +15kg x 10 +15kg x 10 +15kg x 10 lat raises x 3 sets each arm Monday 19th July Speed squats 40 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 SLDL 60 x 3 100 x 3 120 x 3 120 x 3 120 x 3 120 x 3 120 x 3 120 x 3
wjmxm21		...	24-07-2021 @ 23:22
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270 672.5 kgs @ 105kgs UnEq	Wednesday 21st July 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 5 140 x 5 Incline 60 x 3 80 x 3 100 x 3 115 x 3 115 x 3 115 x 3 Friday 23rd July Strict press 40 x 3 55 x 3 70 x 3 82.5 x 3 82.5 x 3 82.5 x 3 82.5 x 3 82.5 x 3 57.5 x 3 57.5 x 3 57.5 x 3 57.5 x 3 57.5 x 3 57.5 x 3 57.5 x 3 57.5 x 3 57.5 x 3 dips +10kg x 10 +10kg x 10 +10kg x 10 +10kg x 10 +10kg x 10 pullups +5kg x 5 +5kg x 5 +5kg x 5 +5kg x 5 +5kg x 5 lat raises x 3 sets each arm
wjmxm21		...	29-07-2021 @ 01:21
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270 672.5 kgs @ 105kgs UnEq	Post Edited: 29.07.2021 @ 20:01 PM by wjmxm21 Sunday 25th July Slingshot bench 60 x 3 80 x 3 100 x 3 115 x 3 130 x 3 145 x 3 145 x 3 145 x 3 145 x 3 145 x 3 145 x 3 145 x 3 145 x 3 145 x 3 Incline 60 x 3 80 x 3 95 x 3 110 x 5 110 x 5 110 x 5 lying tricep extensions x 3 sets Tuesday 27th July Squat 40 x 3 60 x 3 80 x 3 100 x 3 120 x 5 120 x 5 120 x 5 120 x 5 120 x 5 SLDL 60 x 3 100 x 3 140 x 3 170 x 1 wide pullups x 10 x 10 x 10 pullups +5kg x 5 +5kg x 5 +5kg x 5 Wednesday 28th July Strict press 40 x 3 55 x 3 70 x 3 85 x 3 85 x 3 85 x 3 85 x 3 85 x 5 57.5 x 3 57.5 x 3 57.5 x 3 57.5 x 3 57.5 x 3 57.5 x 3 57.5 x 3 57.5 x 3 57.5 x 3 dips +20kg x 5 +30kg x 5 +40kg x 5 +50kg x 2 +10kg x 10 +10kg x 10 +10kg x 10 lat raises x 3 sets each arm
wjmxm21		...	09-08-2021 @ 23:34
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270 672.5 kgs @ 105kgs UnEq	Friday 30th July 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 3 150 x 3 150 x 3 Incline 60 x 3 80 x 3 95 x 3 105 x 7 105 x 7 105 x 7 Sunday 1st August Strict press 40 x 3 60 x 3 75 x 3 87.5 x 3 87.5 x 3 87.5 x 3 87.5 x 3 87.5 x 5 57.5 x 3 57.5 x 3 57.5 x 3 57.5 x 3 57.5 x 3 57.5 x 3 57.5 x 3 57.5 x 3 57.5 x 3 dips +10kg x 5 +25kg x 10 +10kg x 10 +10kg x 10 +10kg x 10 lat raises x 3 sets each arm Tuesday 3rd August Slingshot bench 60 x 3 80 x 3 100 x 3 120 x 3 140 x 3 152.5 x 2 152.5 x 3 152.5 x 2 Incline 60 x 3 80 x 3 100 x 3 117.5 x 3 117.5 x 3 117.5 x 3 pullups +5kg x 5 +5kg x 5 +5kg x 5 +5kg x 5 +5kg x 5 Thursday 5th August Strict press 40 x 3 60 x 3 80 x 3 92.5 x 3 92.5 x 3 92.5 x 4 100 x 1 57.5 x 3 57.5 x 3 57.5 x 3 57.5 x 3 57.5 x 3 57.5 x 3 57.5 x 3 57.5 x 3 57.5 x 3 dips +10kg x 10 +10kg x 10 +10kg x 10 lat raises x 3 sets each arm
wjmxm21		...	09-08-2021 @ 23:35
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270 672.5 kgs @ 105kgs UnEq	Flew to Korea on 6th August for work. In Korean Quarantine until 21st August, so no training until then.
wjmxm21		...	22-08-2021 @ 13:01
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270 672.5 kgs @ 105kgs UnEq	First session out of 14 day quarantine, gym was packed Slingshot bench 60 x 3 80 x 3 100 x 3 115 x 5 115 x 5 115 x 5 115 x 5 115 x 5 bench was slippery, sets were a bit meh due to different equipment Incline 60 x 3 60 x 3 80 x 3 90 x 5 90 x 3 stopped it here. Seems i had the bar that spins way too much, it was also heavier on one side. It was hard to control the bar, felt unsafe. If the gym was not so full, i would have changed bars. Clean and strict press 40 x 3 55 x 3 65 x 5 65 x 5 65 x 5 65 x 5 65 x 5 55 x 3 55 x 3 55 x 3 55 x 3 55 x 3 55 x 3 changed bars here, this bar wasn't that bad for strict pressing pec dec flys x 4 sets
wjmxm21		...	24-08-2021 @ 09:56
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 3 120 x 3 120 x 3 120 x 3 120 x 3 Incline 60 x 3 80 x 3 90 x 3 100 x 3 70 x 5 speed reps 5 sec pauses on chest 70 x 5 speed reps 5 sec pauses on chest lying tricep extensions x 3 sets Re-did the session from the other day because i was unhappy with it. It was better than a few days ago, but stiff shoulders causing a few problems on Incline.
wjmxm21		...	27-08-2021 @ 18:33
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270 672.5 kgs @ 105kgs UnEq	Thursday 26th August Speed squats 40 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 SLDL 60 x 3 100 x 3 140 x 3 140 x 3 140 x 3 rows x 6 sets pulldowns x 4 sets Friday 27th August Clean and strict press 40 x 3 55 x 3 70 x 5 70 x 5 70 x 5 70 x 5 70 x 5 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 chest press x 4 sets rear delts x 3 sets
wjmxm21		...	29-08-2021 @ 11:35
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 60 x 3 80 x 3 100 x 5 105 x 3 75 x 5 speed reps 5 sec pauses on chest 75 x 5 speed reps 5 sec pauses on chest lying tricep extensions x 3 sets pec dec flys x 3 sets
wjmxm21		...	03-09-2021 @ 15:25
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270 672.5 kgs @ 105kgs UnEq	Tuesday 31st August Strict press 40 x 3 60 x 3 75 x 5 75 x 5 75 x 5 75 x 5 75 x 5 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 chest press x 3 sets seated dumbell shoulder press 25kg x 12 35kg x 5 lat raises x 3 sets each arm rows x 6 sets pulldowns x 4 sets Thursday 2nd September Slingshot bench 60 x 3 80 x 3 100 x 3 115 x 3 125 x 3 125 x 3 125 x 3 125 x 3 125 x 3 Incline 60 x 3 80 x 3 95 x 3 110 x 2 110 x 3 75 x 5 speed reps 5 sec pauses on chest 75 x 5 speed reps 5 sec pauses on chest pec dec flys x 4 sets
wjmxm21		...	04-09-2021 @ 15:12
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 3 105 x 5 110 x 5 120 x 3 110 x 5 110 x 5 Strict press 40 x 3 60 x 3 80 x 3 80 x 3 80 x 3 80 x 3 80 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 chest press x 3 sets rear delts x 3 sets
wjmxm21		...	06-09-2021 @ 17:59
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270 672.5 kgs @ 105kgs UnEq	Incline 40 x 3 60 x 3 80 x 3 100 x 3 115 x 2 105 x 5 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 lying tricep extensions x 3 sets pec dec flys x 3 sets

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