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Getting strong in China

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wjmxm21Icon...20-11-2023 @ 08:45 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq		14th October

Slingshot bench
60 x 3
80 x 3
100 x 3
115 x 3
125 x 3
125 x 3
125 x 3
125 x 3
125 x 8

Incline
60 x 3
80 x 3
95 x 3
110 x 5
60 x 3
110 x 3
60 x 3
80 x 3
90 x 3
90 x 3
90 x 3
90 x 3
90 x 3
90 x 3

Played around with the height of the bench on incline

Lying overhead tricep extensions x 3 sets


15th October

Squat
40 x 3
60 x 3
80 x 3
100 x 3
120 x 5
120 x 5
120 x 5
120 x 5
120 x 8


16th October

Strict press
40 x 3
60 x 3
77.5 x 5
77.5 x 5
77.5 x 5
77.5 x 5
77.5 x 5
77.5 x 5
77.5 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
rows x 6 sets


18th October

Slingshot bench
60 x 3
80 x 3
100 x 3
115 x 3
125 x 5
125 x 5
125 x 5
125 x 5
125 x 9

Incline
60 x 3
80 x 3
100 x 3
112.5 x 4
112.5 x 4


19th October

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


20th October

Strict press
40 x 3
55 x 3
70 x 3
82.5 x 3
82.5 x 3
82.5 x 3
82.5 x 3
82.5 x 3
82.5 x 3
82.5 x 3
82.5 x 3
82.5 x 7

lat raises x 3 sets each arm


22nd October

Slingshot bench
60 x 3
80 x 3
100 x 3
115 x 3
130 x 3
130 x 3
130 x 3
130 x 3
130 x 3

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

lying tricep extensions x 3 sets


23rd October

Squat
40 x 3
60 x 3
80 x 3
100 x 3
112.5 x 3
125 x 5
125 x 5
125 x 5
125 x 5
125 x 10

leg extensions x 3 sets
wjmxm21Icon...21-11-2023 @ 01:06 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Post Edited: 21.11.2023 @ 01:14 AM by wjmxm21
25th October

Strict press
40 x 3
60 x 3
75 x 7
75 x 7
75 x 7
75 x 7
75 x 7
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
rows x 4 sets
seal rows x 3 sets


27th October

Slingshot bench
60 x 3
80 x 3
100 x 3
115 x 3
130 x 5
130 x 5
130 x 5
130 x 5
130 x 5

Incline
60 x 3
80 x 3
95 x 3
110 x 7


28th October

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

rows x 4 sets
seal rows x 3 sets


30th October

Strict press
40 x 3
60 x 3
80 x 5
80 x 5
80 x 5
80 x 5
80 x 5
80 x 5
80 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
curls x 3 sets


1st November

Slingshot bench
60 x 3
80 x 3
100 x 3
117.5 x 3
132.5 x 3
132.5 x 3
132.5 x 3
132.5 x 3
132.5 x 5

Incline
60 x 3
80 x 3
100 x 3
117.5 x 3
117.5 x 3
117.5 x 5


2nd November

Squat
60 x 3
80 x 3
100 x 3
115 x 3
130 x 5
130 x 5
130 x 5
130 x 5
130 x 8


4th November

Strict press
40 x 3
55 x 3
70 x 1
85 x 3
85 x 3
85 x 3
85 x 3
85 x 3
85 x 3
85 x 3
85 x 3
85 x 7

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


6th November

Slingshot bench
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

Incline
60 x 3
80 x 3
90 x 3
90 x 3
90 x 3
90 x 3
90 x 3
90 x 3


7th November

Speed squats
40 x 3
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
112.5 x 3
112.5 x 3
112.5 x 3


8th Nov

Strict press
40 x 3
60 x 3
77.5 x 7
77.5 x 7
77.5 x 7
77.5 x 7
77.5 x 7
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
75 x 3

lat raises x 3 sets each arm
lying overhead tricep extensions x 3 sets


10th November

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

Incline
60 x 3
80 x 3
100 x 3
120 x 5
130 x 2

11th November

Squat
40 x 3
60 x 3
80 x 3
100 x 3
117.5 x 3
132.5 x 5
132.5 x 5
132.5 x 5
132.5 x 5
132.5 x 8

rows x 4 sets
seal rows x 3 sets


13th November

Strict press
40 x 3
55 x 3
70 x 1
82.5 x 5
82.5 x 5
82.5 x 5
82.5 x 5
82.5 x 5
82.5 x 5
82.5 x 10
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
wjmxm21Icon...21-11-2023 @ 01:27 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Post Edited: 21.11.2023 @ 01:28 AM by wjmxm21
15th November

Slingshot bench
60 x 3
80 x 3
100 x 3
120 x 3
135 x 5
135 x 5
135 x 5
135 x 5
135 x 7

Incline
60 x 3
80 x 3
100 x 3
112.5 x 7

lying overhead tricep extensions x 3 sets


16th November

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

17th November

Strict press
40 x 3
60 x 3
75 x 1
87.5 x 3
87.5 x 3
87.5 x 3
87.5 x 3
87.5 x 3
87.5 x 3
87.5 x 3
87.5 x 3
87.5 x 7

lat raises x 3 sets each arm


19th November

Squat
40 x 3
60 x 3
80 x 3
100 x 3
120 x 3
135 x 5
135 x 5
135 x 5
135 x 5
135 x 10


20th November

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

Incline
60 x 3
80 x 3
100 x 3
112.5 x 1
122.5 x 5
122.5 x 3
122.5 x 5
wjmxm21Icon...23-11-2023 @ 14:12 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq		Yesterday

Strict press
40 x 3
60 x 3
80 x 7
80 x 7
80 x 7
80 x 7
80 x 7
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3
77.5 x 3
77.5 x 3
77.5 x 3
77.5 x 3

lat raises x 3 sets each arm
wjmxm21Icon...25-11-2023 @ 17:17 
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
140 x 5
140 x 5
140 x 5
140 x 5

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

rows x 4 sets
t bar rows x 3 sets
wjmxm21Icon...21-12-2023 @ 08:22 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq		26th November

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


27th November

Strict press
40 x 3
55 x 3
70 x 1
85 x 5
85 x 5
85 x 5
85 x 5
85 x 5
85 x 5
85 x 10
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3
77.5 x 3
77.5 x 3
77.5 x 3
77.5 x 3

lying overhead tricep extensions x 3 sets
lat raises x 3 sets each arm


29th November

Slingshot bench
60 x 3
80 x 3
100 x 3
115 x 3
130 x 1
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
92.5 x 3
92.5 x 3
92.5 x 3
92.5 x 3
92.5 x 3
92.5 x 3

92.5 sets were 5 count pauses


30th November

Squat
40 x 3
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 10


2nd December

Strict press
40 x 3
60 x 3
75 x 1
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

lat raises x 3 sets each arm
rows x 3 sets
pulldowns x 3 sets
rows x 3 sets


4th December

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 5

Incline
60 x 3
80 x 3
100 x 3
115 x 1
130 x 3
wjmxm21Icon...21-12-2023 @ 08:49 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Post Edited: 21.12.2023 @ 08:51 AM by wjmxm21
5th December

Speed squats
40 x 3
60 x 3
80 x 3
100 x 3
112.5 x 3
112.5 x 3
112.5 x 3
115 x 3
115 x 3
115 x 3
115 x 3
115 x 3
115 x 3


6th December

Strict press
40 x 3
55 x 3
70 x 1
82.5 x 7
82.5 x 7
82.5 x 7
82.5 x 7
82.5 x 7
75 x 3
77.5 x 3
77.5 x 3
77.5 x 3
77.5 x 3
77.5 x 3
80 x 3
80 x 3
80 x 3

lat raises x 3 sets each arm


8th December

Slingshot bench
60 x 3
80 x 3
100 x 3
115 x 3
130 x 1
142.5 x 5
142.5 x 5
142.5 x 5
142.5 x 5
142.5 x 5

Incline
60 x 3
80 x 3
100 x 3
115 x 8


9th December

Squat
40 x 3
60 x 3
80 x 3
100 x 3
115 x 3
130 x 1
145 x 5
145 x 5
145 x 5
145 x 5
145 x 7

pullups
10kg x 1
20kg x 1
25kg x 1


10th December

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 5
87.5 x 5
87.5 x 5
77.5 x 3
77.5 x 3
77.5 x 3
77.5 x 3
77.5 x 3
77.5 x 3
77.5 x 3
77.5 x 3
77.5 x 3

lat raises x 3 sets each arm
rows x 4 sets
t bar rows x 3 sets


12th December

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 3
150 x 3
150 x 5

Incline
60 x 3
80 x 3
100 x 3
115 x 1
130 x 3
130 x 3
130 x 3


13th December

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


14th December

Strict press
40 x 3
55 x 3
70 x 3
82.5 x 3
92.5 x 3
92.5 x 3
92.5 x 3
92.5 x 3
92.5 x 3
92.5 x 3
92.5 x 3
92.5 x 3
92.5 x 7

lat raises x 3 sets each arm
rows x 7 sets


16th December

Slingshot bench
60 x 3
80 x 3
100 x 3
120 x 3
137.5 x 1
152.5 x 3
152.5 x 3
152.5 x 3
152.5 x 3
152.5 x 5

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


17th December

Squat
40 x 3
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 10


18th December

Strict press
40 x 3
55 x 3
70 x 1
85 x 7
85 x 7
85 x 7
85 x 7
85 x 7
80 x 3
80 x 3
80 x 3
80 x 3
80 x 3
80 x 3
80 x 3
80 x 3
80 x 3

lat raises x 3 sets each arm
rows x 4 sets
tbar rows x 2 sets


Yesterday

Strict press
40 x 3
60 x 3
75 x 1
90 x 5
90 x 5
90 x 5
90 x 5
90 x 5
90 x 5
90 x 5
80 x 3
80 x 3
80 x 3
80 x 3
80 x 3
80 x 3
80 x 3
80 x 3
80 x 3

lat raises x 3 sets
wjmxm21Icon...14-04-2024 @ 07:33 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Post Edited: 14.04.2024 @ 07:37 AM by wjmxm21
22nd December

Slingshot bench
60 x 3
80 x 3
100 x 3
120 x 3
140 x 1
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3

Incline
60 x 3
80 x 3
100 x 3
117.5 x 7


24th December

Strict press
40 x 3
60 x 3
80 x 1
95 x 3
95 x 3
95 x 3
95 x 3
95 x 3
95 x 3
95 x 3
95 x 3
95 x 5

lat raises x 4 sets each arm
rows x 4 sets
pulldowns x 2 sets


26th December

Slingshot bench
60 x 3
80 x 3
100 x 3
120 x 3
140 x 7
140 x 8
140 x 8

Incline
60 x 3
80 x 3
100 x 3
120 x 7
100 x 3 long pauses


28th December

Strict press
40 x 3
60 x 3
75 x 1
87.5 x 7
87.5 x 7
87.5 x 7
87.5 x 7
87.5 x 7
80 x 3
80 x 3
80 x 3
80 x 3
80 x 3
80 x 3
80 x 3
80 x 3
80 x 3

lat raises x 3 sets each arm
rows x 5 sets


30th December

Slingshot bench
60 x 3
80 x 3
100 x 3
120 x 3
140 x 1
160 x 3
160 x 3
160 x 3
160 x 3
160 x 3

Incline
60 x 3
80 x 3
100 x 3
117.5 x 1
132.5 x 3
132.5 x 3
132.5 x 3


1st January

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 5
92.5 x 5
92.5 x 5
80 x 3
80 x 3
80 x 3
80 x 3
80 x 3
80 x 3
80 x 3
80 x 3
80 x 3

lat raises x 3 sets each arm
rows x 4 sets


3rd January

Slingshot bench
60 x 3
80 x 3
100 x 3
120 x 3
135 x 1
150 x 1
162.5 x 3
162.5 x 3
162.5 x 3
162.5 x 3
162.5 x 3

Incline
60 x 3
80 x 3
100 x 3
115 x 1
127.5 x 5


4th January

First squat session back after injuring knee playing football

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

rows x 4 sets


6th January

Strict press
40 x 3
60 x 3
80 x 1
100 x 3
100 x 3
100 x 3
100 x 3
100 x 3
100 x 3
100 x 3
100 x 3
100 x 4 f5

lat raises x 3 sets each arm
pushdowns x 5 sets
rows x 4 sets


8th January

Slingshot bench
60 x 3
80 x 3
100 x 3
120 x 3
135 x 1
150 x 1
165 x 3

Incline
60 x 3
80 x 3
100 x 3
117.5 x 1
135 x 3


9th January

Squat
40 x 3
60 x 3
80 x 3
100 x 3
120 x 1
140 x 1
155 x 3
155 x 3
155 x 3
155 x 3
155 x 5

felt heavy on the first heavy session back after injury


11th January

Strict press
40 x 3
60 x 3
75 x 1
90 x 7
90 x 7
90 x 7
90 x 7
90 x 7
80 x 3
80 x 3
80 x 3
80 x 3
80 x 3
80 x 3
80 x 3
80 x 3
80 x 3

lat raises x 3 sets each arm
rows x 5 sets


13th January

Slingshot bench
60 x 3
80 x 3
100 x 3
120 x 3
135 x 1
150 x 5
150 x 5
150 x 5

Incline
60 x 3
80 x 3
100 x 3
117.5 x 1
135 x 3
135 x 3
135 x 3
122.5 x 7


14th January

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


15th January

Strict press
40 x 3
60 x 3
77.5 x 1
95 x 5
95 x 5
95 x 5
95 x 5
95 x 5
95 x 5
95 x 5
80 x 3
80 x 3
80 x 3
80 x 3
80 x 3

lat raises x 3 sets each arm


17th January

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 3
120 x 1
137.5 x 2
137.5 x 3


18th January

Squat
40 x 3
60 x 3
80 x 3
100 x 3
120 x 1
140 x 1
160 x 3
160 x 5
170 x 4
160 x 5


20th January

Strict press
40 x 3
60 x 3
75 x 1
90 x 1
102.5 x 3
102.5 x 3
102.5 x 3
102.5 x 5
102.5 x 3
102.5 x 3
102.5 x 3
102.5 x 3
102.5 x 3

that 5 rep set burnt me out and made the 3s a lot harder after that

lat raises x 3 sets each arm
rows x 6 sets


22nd January

Slingshot bench
60 x 3
80 x 3
100 x 3
115 x 3
125 x 5
125 x 5
125 x 5
125 x 5
125 x 5

Incline
60 x 3
80 x 3
100 x 3
115 x 1
130 x 5


23rd January

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

rows x 3 sets
pulldowns x 3 sets


25th January

Strict press
40 x 3
60 x 3
80 x 3
95 x 1
107.5 x 3
107.5 x 3
107.5 x 3
107.5 x 3
107.5 x 3

lat raises x 3 sets each arm
pushdowns x 6 sets


27th January

Slingshot bench
60 x 3
80 x 3
100 x 3
115 x 3
130 x 5
130 x 5
130 x 5
130 x 5
130 x 10

Strict press (1 clean)

40 x 3
60 x 3
80 x 10
80 x 10
80 x 10

lying overhead tricep extensions x 3 sets
pushdowns x 5 sets
chest press x 3 sets

Then went on holiday for 3 weeks

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