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Getting strong in China

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wjmxm21Icon...09-04-2023 @ 16:26 
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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
220 x 1
255 x 1 PB
220 x 3
220 x 3
220 x 3
wjmxm21Icon...11-04-2023 @ 14:27 
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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 1
110 x 3 PB
110 x 3
110 x 3
110 x 3
110 x 3

Bench
70 x 3
100 x 3
120 x 3
140 x 3
160 x 2
170 x 1 PB

Bench was completely off plan as it was only my 2nd session back pressing without the slingshot, and slingshot was feeling kind of s**t anyway

lat raises x 4 sets each arm
rear delts x 3 sets
wjmxm21Icon...13-04-2023 @ 13:24 
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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
140 x 1
157.5 x 3 PB
134 x 7

5 count pauses
95 x 3
100 x 3
105 x 3
105 x 3
105 x 3
105 x 3

pushdowns x 5 sets
wjmxm21Icon...14-04-2023 @ 13:58 
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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
180 x 1
195 x 1
210 x 1
215 x 1 PB
wjmxm21Icon...15-04-2023 @ 15:17 
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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: 15.04.2023 @ 15:18 PM by wjmxm21
Strict press
40 x 3
60 x 3
80 x 1
100 x 1
112 x 3 PB
112 x 3
112 x 3
112 x 3
112 x 3

Bench
70 x 3
100 x 3
120 x 1
140 x 1
160 x 1
175 x 1 PB

lat raises x 3 sets each arm
rows x 5 sets
wjmxm21Icon...17-04-2023 @ 15:45 
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
140 x 1
160 x 2
160 x 2
160 x 1 f2
135 x 6

5 count pauses
105 x 3
105 x 3
105 x 3
105 x 3
105 x 3
105 x 3
wjmxm21Icon...18-04-2023 @ 14:41 
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
179 x 1
220 x 1
260 x 1 PB
wjmxm21Icon...19-04-2023 @ 13:17 
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 1
115 x 2 f3
115 x 3 PB
115 x 3
115 x 3

Bench
70 x 3
100 x 3
120 x 1
140 x 1
160 x 1
180 x f

rear delts x 6 sets
wjmxm21Icon...21-04-2023 @ 14:56 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Post Edited: 21.04.2023 @ 16:57 PM by wjmxm21
Bench
70 x 3
100 x 3
120 x 1
140 x 1
160 x 1
180 x 1 PB
160 x 1
wjmxm21Icon...22-04-2023 @ 17:54 
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
225 x 1
265 x f

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

no lower body power today, even the warmups felt heavy
wjmxm21Icon...24-04-2023 @ 16:15 
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 1
110 x 1
125 x 1 PB
130 x f
110 x 5 PB
wjmxm21Icon...26-04-2023 @ 16:57 
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
140 x 1
155 x 1
170 x 1
173 x 1 PB
140 x 7 PB
wjmxm21Icon...27-04-2023 @ 17:42 
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
180 x 1
200 x 1
220 x f

now time for a deload
wjmxm21Icon...08-05-2023 @ 14:22 
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improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq		Went to a really old school bodybuilding gym in Cebu. Cheap as chips, but it was hot as hell, the equipment was old and floor was slippery as hell. So did what i could.

Incline
60 x 3
80 x 3
100 x 3
124 x 6

Unracking was awful, feet were sliding around everywhere. Left it at 6 reps as didn't feel safe to do anymore

Bench
60 x 3
80 x 3
100 x 3
120 x 3
140 x 3
140 x 3

Unracking felt easier on this bench
wjmxm21Icon...15-05-2023 @ 15:32 
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
110 x 1
120 x 7
120 x 7
120 x 6
110 x 7

Strict press
bar x 3
40 x 3
60 x 3
70 x 5
70 x 5
70 x 5
70 x 5
70 x 8

rows x 3 sets

Been sick with food poisoning lately, so not sure how productive this session would be. Started to feel it on strict press- a bit lightheaded, lack of energy.

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