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Getting strong in China

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wjmxm21Icon...02-07-2023 @ 16:22 
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improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq		Incline
60 x 3
80 x 3
100 x 3
120 x 1
140 x 1
160 x 3 PB
150 x 4

5 count pauses
105 x 3
105 x 3
105 x 3
105 x 3
105 x 3
105 x 3

lat raises x 3 sets each arm
wjmxm21Icon...03-07-2023 @ 16:09 
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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: 09.07.2023 @ 17:29 PM by wjmxm21
Deadlift
70 x 3
100 x 3
140 x 1
180 x 1
215 x 1
250 x 3 PB
202.5 x 3
202.5 x 3
202.5 x 3
202.5 x 3
202.5 x 3
wjmxm21Icon...04-07-2023 @ 17:54 
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
100 x 1
115 x 3
115 x 2 f3
115 x 3
115 x 3
115 x 3
115 x 3

Bench
70 x 3
100 x 3
120 x 1
140 x 1
155 x 1
170 x 2
wjmxm21Icon...06-07-2023 @ 17:24 
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 1
162.5 x 3 PB

5 count pauses
110 x 3
110 x 3
110 x 3

rows x 5 sets
wjmxm21Icon...08-07-2023 @ 16:29 
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
117.5 x 3 PB
117.5 x 3
117.5 x 3

Bench
70 x 3
100 x 3
120 x 1
140 x 1
160 x 1
180 x 1
wjmxm21Icon...09-07-2023 @ 17:26 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq		Deadlift
70 x 3
100 x 3
140 x 1
180 x 1
220 x 1
257.5 x 2
wjmxm21Icon...10-07-2023 @ 17:41 
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 1
175 x 1 PB

5 count pauses
110 x 3
110 x 3
110 x 3

rows x 5 sets
LU raises x 3 sets
wjmxm21Icon...12-07-2023 @ 15:25 
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 1
130 x 1 PB

Bench
70 x 3
100 x 3
120 x 1
140 x 1
155 x 1
170 x 1
182.5 x 1 PB
wjmxm21Icon...14-07-2023 @ 15:42 
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 1
180 x f

Should have done 178 instead
wjmxm21Icon...15-07-2023 @ 14:13 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq		Deadlift
70 x 3
100 x 3
150 x 1
190 x 1
230 x 1
270 x 1 PB
wjmxm21Icon...16-07-2023 @ 16:05 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq		Bench
60 x 3
80 x 3
100 x 3
120 x 1
140 x 1
160 x 1
175 x 1
187.5 x 1 PB
wjmxm21Icon...31-07-2023 @ 11:43 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq		First session in 2 weeks.Tried a new gym in Cebu today.

Incline
60 x 3
78 x 3
102 x 3
111 x 1
120 x 8
124 x 7

Weights were in lbs hence the odd numbers

Seated Dumbell strict press
70lbs x 5
80lbs x 5
90lbs x 5
95lbs x 8
100lbs x 8

Couldn't do standing barbell strict because of low ceiling

pushdowns x 5 sets
wjmxm21Icon...06-08-2023 @ 19:01 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq		First session back in the UK. Dropping weight back down to U90kg.

Incline
60 x 3
80 x 3
100 x 3
110 x 1
120 x 7
130 x 3

Strict press
40 x 3
60 x 3
70 x 5
70 x 5
70 x 5
70 x 5
70 x 12
wjmxm21Icon...08-08-2023 @ 21:40 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq		Yesterday

Speed squats
40 x 3
60 x 3
80 x 3
100 x 3
105 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

Today

Slingshot bench
60 x 3
80 x 3
100 x 3
120 x 5
130 x 3
140 x 5
150 x 3
120 x 10

Seated dumbell strict shoulder press
30 x 5
40 x 5

Cleans felt awful, so left it here

lat raises x 4 sets each arm
rear delts x 4 sets
wjmxm21Icon...11-08-2023 @ 23:16 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq		Yesterday

Slingshot bench
60 x 3
80 x 3
100 x 3
120 x 5
140 x 3
120 x 5
120 x 5
120 x 5
120 x 11

Incline
60 x 3
80 x 3
100 x 3
110 x 7
110 x 7
110 x 5

Incline chest press machine (plate weight)
50 x 5
100 x 5
120 x 5
120 x 5

Today

Squat
40 x 3
60 x 3
80 x 3
100 x 3
120 x 1
140 x 1
160 x 3
120 x 5
120 x 5
120 x 8

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