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Getting strong in China

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wjmxm21Icon...31-08-2018 @ 14:48 
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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
60 x 3
80 x 3
100 x 1
120 x 3
140 x 5
140 x 5
140 x 5

didn't feel great, hips and calves felt tight even after stretching them out, felt like a lack of power out of the hole aswell
wjmxm21Icon...01-09-2018 @ 13:25 
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
55 x 3
70 x 3
85 x 5
85 x 5
95 x 5 PB
85 x 5
85 x 5

Form felt a little off on the heavier sets. On the top set hit the back of the rack twice, and had to rebalance the weight on my chest after i pressed the first rep. I was surprised i managed to get the 5 reps after the clumsyness of the set.

lat raises x 3 sets each arm
wjmxm21Icon...03-09-2018 @ 15:27 
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improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Slingshot bench
60 x 3
80 x 3
100 x 3
120 x 3
140 x 3
155 x 1
165 x 3
165 x 3
165 x 3

Incline
60 x 3
80 x 3
100 x 3
120 x 1
135 x 4
wjmxm21Icon...04-09-2018 @ 14:57 
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improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Speed squats
50 x 3
70 x 3
90 x 3
90 x 3
90 x 3
90 x 3
90 x 3
90 x 3
90 x 3
90 x 3
90 x 3
wjmxm21Icon...06-09-2018 @ 14:20 
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 3
90 x 7
90 x 5
90 x 5

rows x 4 sets
wjmxm21Icon...08-09-2018 @ 12:36 
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
155 x 1
170 x 5 PB
180 x 1 PB

185 should be there considering how comfortable the top sets felt

Incline
60 x 3
80 x 3
100 x 3
120 x 1
140 x 3 PB
wjmxm21Icon...11-09-2018 @ 15:15 
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 3
100 x 5 PB
110 x 1 PB

rows x 4 sets
wjmxm21Icon...15-09-2018 @ 12:45 
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 1
170 x 1
185 x 1 PB

Incline
60 x 3
80 x 3
100 x 3
120 x 1
135 x 1
150 x 1 PB
135 x 3

tris were fried after the 150 so left it at 3 reps, i wasn't going to get 5
wjmxm21Icon...19-09-2018 @ 18:48 
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 5
155 x 6
140 x 10

Incline
60 x 3
80 x 3
100 x 3
110 x 10
80 x 5 speed reps 5 sec pauses on chest

just messing about today, no plan
wjmxm21Icon...22-09-2018 @ 12:43 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Post Edited: 22.09.2018 @ 12:44 PM by wjmxm21
Squat
60 x 3
80 x 3
100 x 1
120 x 8
130 x 10
140 x 7

Squats felt a lot more comfortable today. There were more reps there at 140 if i hadn't of done the high reps at the other weights before.
wjmxm21Icon...23-09-2018 @ 14:15 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Post Edited: 26.09.2018 @ 14:02 PM by wjmxm21
Slingshot bench
60 x 3
80 x 3
100 x 3
120 x 3
140 x 3
150 x 8
150 x 8
150 x 5

Incline
60 x 3
80 x 3
100 x 3
115 x 8
80 x 5 speed reps 5 sec pauses on chest
80 x 5 speed reps 5 sec pauses on chest

Incline flys x 3 sets
wjmxm21Icon...26-09-2018 @ 14:04 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Post Edited: 26.09.2018 @ 15:18 PM by wjmxm21
Slingshot bench
60 x 3
80 x 3
100 x 3
120 x 3
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5

Clean and strict press (one clean)
60 x 3
80 x 5
60 x 3
60 x 3
Wayne_CowdreyIcon...26-09-2018 @ 14:16 
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Still got a little bit of strength
Member 400, 22150 posts
Well done on the 110 strict Happy
wjmxm21Icon...26-09-2018 @ 15:19 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Wayne_Cowdrey said:Well done on the 110 strict Happy


cheers, it only took me 6.5 years to beat my PB of 105 ha
wjmxm21Icon...27-09-2018 @ 15:28 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Post Edited: 27.09.2018 @ 15:28 PM by wjmxm21
Speed squats
50 x 3
70 x 3
90 x 3
90 x 3
90 x 3
90 x 3
90 x 3
90 x 3
90 x 3
90 x 3
90 x 3

rows x 5 sets
pulldowns x 3 sets

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