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wjmxm21Icon...16-03-2023 @ 18:54 
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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
160 x 1
175 x 4
150 x 3
150 x 3
150 x 3
150 x 3
150 x 3
150 x 3
150 x 3
150 x 8
150 x 3

Probably could have done a 5th with 175.
wjmxm21Icon...17-03-2023 @ 19:00 
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 1
95 x 5
95 x 5
95 x 5
95 x 5
95 x 6 lost line on 5th rep
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3
78 x 3
78 x 3

Incline
60 x 3
80 x 3
100 x 3
120 x 1
135 x 3
135 x 3
135 x 2 lost line on 2nd rep so racked it
125 x 5

lat raises x 3 sets each arm
wjmxm21Icon...20-03-2023 @ 16:32 
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 5

Incline
60 x 3
80 x 3
100 x 3
115 x 1
130 x 1
137.5 x 3
125 x 7
wjmxm21Icon...21-03-2023 @ 16:19 
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 smooth
200 x 3
200 x 3
200 x 3

Speed squats
40 x 3
60 x 3
80 x 3
100 x 3
112.5 x 3
115 x 3
115 x 3
115 x 3
115 x 3
115 x 3
117.5 x 3
120 x 3
120 x 3
wjmxm21Icon...22-03-2023 @ 17:53 
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 1
100 x 3
100 x 3
100 x 3
100 x 3
100 x 6
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

dips
+20kg x 3
+36kg x 8
+40kg x 8
+40kg x 7

lat raises x 3 sets each arm
rows x 5 sets
wjmxm21Icon...24-03-2023 @ 18:06 
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 3
160 x 3
160 x 3
160 x 3
160 x 4

Incline
60 x 3
80 x 3
100 x 3
120 x 1
140 x 3
140 x 3
140 x 3

pushdowns x 6 sets

Incline machine (plate weight)
80 x 5
121 x 5
151 x 7
wjmxm21Icon...25-03-2023 @ 15:29 
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
182 x 3 PB
182 x 3
182 x 3
160 x 8 PB?
wjmxm21Icon...27-03-2023 @ 17:58 
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 1
92 x 1
103 x 5
103 x 3
103 x 3
103 x 3
103 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

dips
+20kg x 3
+40kg x 7
+40kg x 5
+20kg x 8

lat raises x 4 sets each arm
rows x 5 sets
wjmxm21Icon...29-03-2023 @ 18:15 
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 1
165 x 3
165 x 3
165 x 3
165 x 3
165 x 3

Incline
60 x 3
80 x 3
100 x 3
120 x 1
132 x 1
143 x 3
143 x 3
143 x 3

pushdowns x 5 sets
wjmxm21Icon...30-03-2023 @ 17:31 
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
180 x 1
210 x 1
240 x 2
255 x f

240 x 2 was surprisingly pretty comfortable, although my piriformis seemed to tighten up after this set.

Felt easy enough, so went 255 for a pb but got stuck at knees.

Speed squats
40 x 3
60 x 3
80 x 3
100 x 3
120 x 3
120 x 3
120 x 3
120 x 3
120 x 3
120 x 3

Tight piriformis causing issues with squats, lack of power and causing my form to be off.
wjmxm21Icon...01-04-2023 @ 16:27 
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 1
93 x 1
106 x 5 PB
106 x 3
106 x 3
106 x 3
106 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

lat raises x 4 sets each arm
rear delts x 6 sets
wjmxm21Icon...01-04-2023 @ 16:28 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Post Edited: 03.04.2023 @ 17:29 PM by wjmxm21
Slingshot bench
60 x 3
80 x 3
100 x 3
120 x 3
140 x 1
155 x 1
170 x 2
170 x 2
170 x 2

Incline
60 x 3
80 x 3
100 x 3
115 x 1
130 x 1
145 x 3
147.5 x 3 PB
wjmxm21Icon...04-04-2023 @ 17:48 
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
160 x 1
175 x 1
190 x 3 PB
190 x 3
190 x 3
165 x 2

Was going to do AMRAP @165 but shoulder was still giving me grief so f**ked it off after 2
wjmxm21Icon...06-04-2023 @ 17:26 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Post Edited: 06.04.2023 @ 18:36 PM by wjmxm21
Strict press
40 x 3
60 x 3
80 x 1
100 x 1
120 x 1 PB
108 x 3 PB
108 x 3
108 x 3
108 x 3
108 x 3

Bench
70 x 3
100 x 3
120 x 3
130 x 3

rows x 5 sets
wjmxm21Icon...08-04-2023 @ 16:43 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Incline
60 x 3
80 x 3
100 x 3
120 x 1
135 x 1
150 x 3
155 x 3 PB
130 x 8 PB

pushdowns x 5 sets

Short session today as i was running behind with things

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