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Getting strong in China

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wjmxm21Icon...07-09-2023 @ 22:47 
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
132.5 x 5
132.5 x 5
132.5 x 5
132.5 x 5
132.5 x 7
wjmxm21Icon...08-09-2023 @ 22:04 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Post Edited: 13.09.2023 @ 11:58 AM by wjmxm21
Strict press
40 x 3
60 x 3
77.5 x 1
102.5 x 1 misload, should have been 92.5
92.5 x 3
92.5 x 3
92.5 x 3
92.5 x 3
92.5 x 5
72.5 x 3
72.5 x 3
72.5 x 3
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3

lat raises x 3 sets each arm
wjmxm21Icon...10-09-2023 @ 23:36 
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
115 x 3
130 x 3
142.5 x 3
142.5 x 3
142.5 x 3
142.5 x 3
142.5 x 5

Incline
60 x 3
80 x 3
100 x 3
115 x 6
wjmxm21Icon...11-09-2023 @ 21:25 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Post Edited: 24.09.2023 @ 16:32 PM by wjmxm21
Speed squats
40 x 3
60 x 3
80 x 3
95 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
110 x 3
wjmxm21Icon...13-09-2023 @ 11:57 
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
95 x 3
95 x 3
95 x 3
95 x 3
95 x 4
95 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
75 x 3
75 x 3
75 x 3

lat raises x 3 sets each arm
rows x 6 sets
wjmxm21Icon...14-09-2023 @ 22:44 
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
137.5 x 5
137.5 x 5
137.5 x 5
137.5 x 5
137.5 x 5

Incline
60 x 3
80 x 3
100 x 3
115 x 1
127.5 x 3
127.5 x 3
127.5 x 3
wjmxm21Icon...15-09-2023 @ 21:15 
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
135 x 1
150 x 1
162.5 x 3
135 x 5
135 x 5
135 x 5
135 x 7
wjmxm21Icon...17-09-2023 @ 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
97.5 x 3
97.5 x 3
97.5 x 3
97.5 x 3
97.5 x 3
72.5 x 3
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3

lat raises x 3 sets each arm
wjmxm21Icon...22-09-2023 @ 12:34 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Post Edited: 22.09.2023 @ 12:35 PM by wjmxm21
Tuesday

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 3
145 x 3

Incline
60 x 3
80 x 3
100 x 3
115 x 6 f7

5 count pauses
90 x 3
90 x 3
90 x 3

Yesterday

Strict press
40 x 3
60 x 3
80 x 1
100 x 2
100 x 3
100 x 3
100 x 3
100 x 2
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3

lat raises x 3 sets each arm
rows x 5 sets
wjmxm21Icon...23-09-2023 @ 19:42 
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 3

Changed bar

70 x 3
100 x 1
120 x 3
120 x 3

Changed back to the other bar because this one was worse

120 x 3
120 x 3

Incline press machine (plate weight)
100 x 8
100 x 8
100 x 7

pushdowns x 4 sets
wjmxm21Icon...24-09-2023 @ 16:30 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Post Edited: 24.09.2023 @ 16:31 PM by wjmxm21
Speed squats
40 x 3
60 x 3
80 x 3
95 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
110 x 3
wjmxm21Icon...26-09-2023 @ 06:25 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Post Edited: 26.09.2023 @ 06:26 AM by wjmxm21
Yesterday

Strict press
40 x 3
55 x 3
70 x 7
70 x 7
70 x 7
70 x 7
70 x 13
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3

Dips
+10kg x 5
+25kg x 5
+50kg x 5
+25kg x 10
+25kg x 9
+15kg x 8

lat raises x 3 sets each arm
rows x 6 sets
wjmxm21Icon...29-09-2023 @ 13:57 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Post Edited: 29.09.2023 @ 14:03 PM by wjmxm21
Wednesday

Incline
60 x 3
80 x 3
100 x 3
110 x 1
120 x 5
120 x 3
120 x 5
120 x 3

Lying overhead tricep extensions
37.5 x 10
42.5 x 8
42.5 x 6
37.5 x 10

Incline press (plate weight only)
80 x 8
105 x 8
100 x 5
80 x 8


Yesterday

Deadlift
70 x 3
100 x 3
140 x 1
180 x 1
180 x 3

Speed squats (with belt)
40 x 3
60 x 3
80 x 3
100 x 3
115 x 3
115 x 3
115 x 3
115 x 3
115 x 3
115 x 3
115 x 3
115 x 3
115 x 3

Added a belt and added 5kg
wjmxm21Icon...29-09-2023 @ 23:19 
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 7
80 x 7
80 x 7
80 x 7
80 x 7

Dips
+10kg x 3
+20kg x 10
+20kg x 10
+20kg x 10

lat raises x 3 sets each arm
wjmxm21Icon...13-10-2023 @ 01:41 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
First few sessions after arriving back in China

Tuesday

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

Incline
60 x 3
80 x 3
100 x 6

Wednesday

Speed squats
40 x 3
60 x 3
80 x 3
95 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
110 x 3

pullups
+10kg x 3
+20kg x 1
+20kg x 3
+10kg x 5

Yesterday

Strict press
40 x 3
60 x 3
72.5 x 5
72.5 x 5
72.5 x 5
72.5 x 5
72.5 x 10
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

lat raises x 3 sets each arm
seal rows x 3 sets
rows x 4 sets

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