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wjmxm21Icon...14-01-2023 @ 15:45 
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improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Post Edited: 14.01.2023 @ 16:16 PM by wjmxm21
Slingshot bench
60 x 3
80 x 3
100 x 3
120 x 3
135 x 1
147.5 x 3
147.5 x 3
147.5 x 3
147.5 x 3
147.5 x 3
147.5 x 3
147.5 x 3
147.5 x 3
147.5 x 3

Incline
60 x 3
80 x 3
100 x 3
112.5 x 1
122.5 x 3
122.5 x 3
122.5 x 3
wjmxm21Icon...17-01-2023 @ 17:07 
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
55 x 3
70 x 3
82.5 x 1
95 x 3
95 x 3
95 x 3
95 x 3
95 x 3
95 x 3
95 x 3
95 x 3

Plan was 5-7 sets, surprised i got to 8 sets as i was grinding some reps out. Maybe could have done a 9th set

dips
+20kg x 3
+30kg x 10
+30kg x 10
+30kg x 8

lat raises x 3 sets each arm
pushdowns x 3 sets
wjmxm21Icon...19-01-2023 @ 16:25 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Post Edited: 19.01.2023 @ 16:26 PM by wjmxm21
Magnusson/Ortmayer week 11
60 x 3
100 x 3
140 x 1
175 x 4
175 x 4
175 x 4
175 x 4
197.5 x 2
217.5 x 2
175 x 8

Speed squats
40 x 3
60 x 3
75 x 3
90 x 3
102.5 x 3
102.5 x 3
102.5 x 3
102.5 x 3
102.5 x 3
102.5 x 3
102.5 x 3

hip and lower back were sore after deadlifts, so did less weight and sets than normal on squats
wjmxm21Icon...21-01-2023 @ 16:01 
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 1
142.5 x 5
142.5 x 5
142.5 x 5
142.5 x 5
142.5 x 5
142.5 x 5
142.5 x 6

Incline
60 x 3
80 x 3
100 x 3
112.5 x 1
125 x 3
125 x 3
125 x 3
112.5 x 6

rows x 6 sets
pushdowns x 5 sets
wjmxm21Icon...24-01-2023 @ 12:15 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Post Edited: 24.01.2023 @ 13:42 PM by wjmxm21
Strict press
40 x 3
55 x 3
70 x 3
85 x 1
97.5 x 3
97.5 x 3
97.5 x 3
97.5 x 3
97.5 x 3
97.5 x 2 f3
97.5 x 3
97.5 x 2 f3
67.5 x 3
67.5 x 3
67.5 x 3
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3

dips
+20kg x 3
+40kg x 10
+40kg x 10
+30kg x 10

lat raises x 4 sets each arm
wjmxm21Icon...26-01-2023 @ 15:02 
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 1
170 x 1
200 x 1
230 x 1

Speed squats
40 x 3
60 x 3
75 x 3
90 x 3
105 x 3
105 x 3
105 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

All deadifts felt slow off the floor. Had a recurrence of an old injury last week on the AMRAP set, so that has been bugging me since i last deadlifted.

I may go a little bit heavier next week depending on how the warm ups feel.
wjmxm21Icon...28-01-2023 @ 13:37 
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 1
150 x 3
150 x 3
150 x 3
150 x 3
150 x 3
150 x 3
150 x 3
150 x 3
150 x 4

Incline
60 x 3
80 x 3
100 x 3
115 x 1
125 x 3 misload
127.5 x 3
127.5 x 3

ran out of time to attempt 127.5 again
wjmxm21Icon...02-02-2023 @ 15:46 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Post Edited: 09.02.2023 @ 13:12 PM by wjmxm21
Strict press
40 x 3
55 x 3
70 x 3
85 x 1
100 x 2 f3
100 x 3
100 x 2 f3
100 x 2 f3
100 x 1 f2
100 x 2
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3

Strict felt s**t today, wanted a minimum of 3 x 3 and maybe 2 x 2 @ 100. Moved house a few days ago, so the stress of moving and lack of appetite lately could be the cause. May redo this session next week

dips
+25kg x 3
+50kg x 1
+75kg x 1
+100kg x 1 PB
+80kg x 2 plates swang
+30kg x 12

75 felt s**t, went for 100 for s**ts and giggles

lat raises x 4 sets each arm
wjmxm21Icon...04-02-2023 @ 13:53 
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 1
175 x 1
205 x 1
235 x f didn't break the floor

Speed squats
40 x 3
60 x 3
80 x 3
95 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

rows x 3 sets
wjmxm21Icon...06-02-2023 @ 13:35 
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 1
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3

Incline
60 x 3
80 x 3
100 x 3
115 x 1
130 x 2
130 x 2 f3
130 x 2
130 x 2
130 x 2
110 x 5 shoulders and tris fried

pushdowns x 6 sets
wjmxm21Icon...07-02-2023 @ 14:19 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Squat
40 x 3
60 x 3
80 x 3
100 x 3
120 x 1
140 x 1
155 x 1
165 x 3
170 x 3
170 x 2
170 x 2
170 x 2
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3

There was no plan for squats today, just went with how i felt. Probably could have squatted 185 today though.

pullups
+10kg x 1
+20kg x 1
+30kg x 1 felt s**t
+10kg x 7

rows x 6 sets
wjmxm21Icon...09-02-2023 @ 13:11 
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 1
90 x 1
105 x 1
105 x 1
105 x 1
105 x 1
105 x 1
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3

dips
+20kg x 3
+40kg x 8
+40kg x 8
+30kg x 12

lat raises x 4 sets each arm
wjmxm21Icon...11-02-2023 @ 12:14 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Squat
40 x 3
60 x 3
80 x 3
100 x 3
120 x 1
140 x 1
155 x 1
170 x 1
185 x 1
190 x 1
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3

rows x 6 sets
wjmxm21Icon...13-02-2023 @ 13:04 
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 1
160 x 3
160 x 3
160 x 3
160 x 3
160 x 2
160 x 3

Incline
60 x 3
80 x 3
100 x 3
117.5 x 1
135 x 1
135 x 1
135 x 1
135 x 1
135 x 1

pushdowns x 6 sets

Incline press machine (plate weight)
40 x 5
80 x 5
100 x 5
120 x 8
120 x 8
110 x 8
wjmxm21Icon...16-02-2023 @ 15:17 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Post Edited: 20.02.2023 @ 13:14 PM by wjmxm21
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 3
130 x 3
130 x 3
130 x 3
130 x 10

Incline
60 x 3
80 x 3
100 x 3
110 x 5
110 x 5
110 x 5

pushdowns x 6 sets

flys x 2 sets (felt awful on my shoulder so left it there)

Incline press machine (plate weight)
50 x 5
80 x 5
110 x 5
120 x 8
110 x 8

Lying tricep extensions
30 x 15
37.5 x 10
37.5 x 10

Left Korea, on holiday in Thailand. Back to using standard s**tty bars and plates, not Eleiko's.

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