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Getting strong in China

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wjmxm21Icon...21-05-2023 @ 16:12 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Post Edited: 21.05.2023 @ 16:14 PM by wjmxm21
Incline
60 x 3
80 x 3
100 x 3
112.5 x 1
122.5 x 5
122.5 x 5
122.5 x 5
112.5 x 6

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

Incline press (plate weight)
70 x 5
100 x 5
120 x 5
140 x 7
130 x 7 tris died
110 x 6 tris died

Strength is still down after having food poisoning, bodyweight is alot lighter too. Tris feel very weak at the minute, and strength endurance is way down.

Strength and bodyweight should come back now that i am being more consistent with my eating.
wjmxm21Icon...22-05-2023 @ 21:44 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Speed squats
40 x 3
60 x 3
80 x 3
95 x 3
105 x 3
105 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

Speed SLDL
60 x 3
100 x 3
130 x 3
130 x 3
130 x 3
130 x 3
130 x 3
130 x 3
wjmxm21Icon...23-05-2023 @ 13:34 
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 5
80 x 5
80 x 5
80 x 5
80 x 9
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

Incline (5 count pauses)
60 x 3
80 x 3
85 x 3
85 x 3
85 x 3
85 x 3
87.5 x 3
87.5 x 3

lat raises x 4 sets each arm
rows x 6 sets
rear delts x 3 sets
wjmxm21Icon...25-05-2023 @ 15:37 
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
112.5 x 1
125 x 4
110 x 9
110 x 5

Slingshot bench
60 x 3
80 x 3
100 x 3
120 x 3
135 x 7 f8 triceps died

pushdowns x 5 sets
wjmxm21Icon...26-05-2023 @ 13:00 
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 3
140 x 3
140 x 3
140 x 7
140 x 3
140 x 3
wjmxm21Icon...27-05-2023 @ 15:35 
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 5
82.5 x 5
82.5 x 5
82.5 x 5
82.5 x 9
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

lat raises x 3 sets each arm

Ran out of time to do anything else
wjmxm21Icon...29-05-2023 @ 17:28 
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 3
140 x 3
140 x 3
140 x 3
140 x 7

Incline
60 x 3
80 x 3
100 x 3
120 x 3
120 x 3
120 x 5
115 x 7

pushdowns x 6 sets

Incline machine (plate weight)
70 x 5
100 x 5
120 x 5
130 x 9
120 x 10
wjmxm21Icon...30-05-2023 @ 15:44 
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
202.5 x 2
145 x 3
145 x 3
150 x 3
150 x 3
150 x 3
150 x 3

Speed squats
60 x 3
80 x 3
100 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
wjmxm21Icon...31-05-2023 @ 18:06 
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
87.5 x 5
87.5 x 5
87.5 x 5
87.5 x 5
87.5 x 8
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

lat raises x 4 sets each arm
rows x 5 sets
rear delts x 3 sets
wjmxm21Icon...02-06-2023 @ 15:55 
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
145 x 3
145 x 3
145 x 3
145 x 3
145 x 7

Incline
60 x 3
80 x 3
100 x 3
112.5 x 1
125 x 3
125 x 3
125 x 5

pushdowns x 5 sets
wjmxm21Icon...03-06-2023 @ 18:17 
Avatar
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
120 x 1
135 x 1
150 x 3
150 x 3
150 x 3
150 x 3
150 x 7
wjmxm21Icon...04-06-2023 @ 13:15 
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
77.5 x 1
92.5 x 5
92.5 x 5
92.5 x 5
92.5 x 5
92.5 x 7
70 x 3
70 x 3
72.5 x 3
72.5 x 3
72.5 x 3
72.5 x 3
72.5 x 3
72.5 x 3
72.5 x 3

Incline (5 count pause)
60 x 3
80 x 3
90 x 3
92.5 x 3
92.5 x 3
95 x 3
95 x 3
95 x 3

lat raises x 3 sets each arm
rear delts x 3 sets
rows x 6 sets
wjmxm21Icon...06-06-2023 @ 15:50 
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 5
150 x 5

Incline
60 x 3
80 x 3
100 x 3
115 x 1
130 x 5
wjmxm21Icon...07-06-2023 @ 17:13 
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
215 x 2
160 x 3
160 x 3
160 x 3
160 x 3
160 x 3
160 x 3

bar is awful to lift with, might aswell be a broom

Speed squats
60 x 3
80 x 3
100 x 3
112.5 x 3
112.5 x 3
112.5 x 3
112.5 x 3
112.5 x 3
112.5 x 3
wjmxm21Icon...08-06-2023 @ 18:54 
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
72.5 x 3
72.5 x 3
72.5 x 3
72.5 x 3
72.5 x 3
72.5 x 3
72.5 x 3
72.5 x 3
72.5 x 3

Incline (5 count pause)
60 x 3
80 x 3
95 x 3
95 x 3
95 x 3
95 x 3
95 x 3
95 x 3

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