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wjmxm21Icon...28-11-2018 @ 12:59 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Speed squats
55 x 3
75 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 3
95 x 3
wjmxm21Icon...29-11-2018 @ 14:34 
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 5

pulldowns x 5 sets
rows x 4 sets

lat raises x 3 sets each arm
wjmxm21Icon...01-12-2018 @ 14:28 
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
115 x 3
130 x 3
145 x 5
145 x 5
145 x 5
145 x 5
145 x 5

Incline
60 x 3
80 x 3
100 x 3
115 x 1
122 x 5
80 x 5 speed reps 5 sec pauses on chest
wjmxm21Icon...02-12-2018 @ 14:25 
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 1
120 x 3
140 x 5
140 x 5
140 x 10
150 x 5
wjmxm21Icon...03-12-2018 @ 14:07 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Strict press
45 x 3
65 x 3
82 x 5
82 x 5
82 x 5
82 x 5
82 x 5

Push Press speed reps
60 x 3
60 x 3

rows x 3 sets
wjmxm21Icon...05-12-2018 @ 15:54 
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 3
150 x 3
150 x 3
150 x 3
150 x 3
150 x 3

Incline
60 x 3
80 x 3
100 x 3
115 x 1
125 x 5
80 x 5 speed reps 5 sec pauses on chest
80 x 5 speed reps 5 sec pauses on chest
wjmxm21Icon...06-12-2018 @ 13:46 
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 3
180 x 5

Speed squats
55 x 3
75 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 3
95 x 3
wjmxm21Icon...08-12-2018 @ 14:29 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Strict press
55 x 3
70 x 3
85 x 5
85 x 5
85 x 5
85 x 5
85 x 5

Push Press speed reps
60 x 3
80 x 3
80 x 3

rows x 5 sets
pulldowns x 3 sets
lat raises x 3 sets each arm
wjmxm21Icon...11-12-2018 @ 13:13 
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 3
150 x 5
150 x 5
150 x 5
150 x 5
150 x 5

Incline
60 x 3
80 x 3
100 x 3
115 x 1
122 x 7 PB cheap pb really
85 x 5 speed reps 5 sec pauses on chest
85 x 5 speed reps 5 sec pauses on chest

Incline flys x 3 sets
wjmxm21Icon...12-12-2018 @ 11:26 
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 1
120 x 3
135 x 3
150 x 7
160 x 5
150 x 5

form on top set was sloppy- backy
wjmxm21Icon...13-12-2018 @ 14:01 
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
87 x 5
87 x 5
87 x 5
87 x 5
87 x 5

Push Press speed reps
60 x 3
80 x 3
80 x 3

rows x 3 sets
wjmxm21Icon...15-12-2018 @ 14:12 
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 3
155 x 3
155 x 3
155 x 3
155 x 3

Incline
60 x 3
80 x 3
100 x 3
115 x 1
127 x 5
85 x 5 speed reps 5 sec pauses on chest
85 x 5 speed reps 5 sec pauses on chest
wjmxm21Icon...16-12-2018 @ 14:37 
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 3
170 x 1
200 x 5

Speed squats
55 x 3
75 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 3
95 x 3
wjmxm21Icon...17-12-2018 @ 13:16 
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 5
90 x 5
90 x 5
90 x 7

Push Press speed reps
60 x 3
90 x 3

rows x 4 sets
pulldowns x 4 sets

lat raises x 3 sets each arm
wjmxm21Icon...19-12-2018 @ 15:12 
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 5
155 x 5
155 x 5
155 x 5
155 x 5

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

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