StrongFong - My Road to Competitive Strongman
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| fong |  | ... | 04-03-2013 @ 11:16 |
 really really interesting Member 3474, 2816 posts SQ 170, BP 120, DL 260550.0 kgs @ 100kgs UnEq | bench 20x 20kg 20x 20kg 5x 60kg 5x 60kg 2x 70kg 2x 80kg 5x 90kg 5x 90kg 5x 90kg 5x 90kg 5x 90kg pec dec 10x 50kg 10x 50kg 10x 70kg 10x 70kg 10x 91kg 10x 91kg ez bar curls 10x 18kg 10x 18kg 8x 28kg 8x 28kg 8x 28kg 8x 28kg bodyweight dips 6x 104kg 6x 104kg 6x 104kg 10x 104kg PB happy with how my dips are coming along, before i could barely push out 3 (albeit at 4k heavier bodyweight). first time training in the morning outside of events for a long time and didn't really warm up properly to compensate for this. everything feels so f**king horrible right now lol. as for the bench advice, i tried keeping my elbows in a bit better and felt it more in the lats. now all i need is to get some lats lol! thanks for the advice guys. i found benching in oly shoes helps a bit too, i prefer a bigger surface area on the floor and these worked better than chucks. thanks again. | ||
| Oxman | | ... | 04-03-2013 @ 11:20 |
 Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Nice work on the bench mate, little tweaks like your doing make a big difference in the long run. Liking the volume! | ||
| fong | | ... | 06-03-2013 @ 13:52 |
really really interesting Member 3474, 2816 posts SQ 170, BP 120, DL 260550.0 kgs @ 100kgs UnEq | deadlifts 5x 60kg followed straight into 5x 60kg straight leg 5x 60kg followed straight into 5x 60kg straight leg 2x 100kg 2x 140kg 2x 180kg 5x 200kg belt 5x 200kg belt 5x 200kg belt 5x 140kg belt speed 5x 140kg belt speed 5x 140kg belt speed lat pulldown 10x 30kg 10x 30kg 10x 50kg 10x 50kg 6x 70kg 6x 70kg seated row 8x 50kg 8x 50kg 8x 70kg 8x 70kg 8x 70kg 8x 70kg ab machine 10x 30kg 10x 50kg 10x 70kg nearly threw up on that ab machine, really don't like that movement lol! here's a vid of the 200kg deads | ||
| fong | | ... | 09-03-2013 @ 16:28 |
really really interesting Member 3474, 2816 posts SQ 170, BP 120, DL 260550.0 kgs @ 100kgs UnEq | squat 10x 20kg 10x 20kg 2x 60kg 2x 100kg 1x 140kg 5x 145kg belt 5x 145kg belt 5x 145kg belt 5x 145kg belt 5x 145kg belt leg curl 6x 30kg 6x 30kg 6x 50kg 6x 50kg 6x 70kg 6x 70kg leg extension 8x 30kg 8x 30kg 8x 50kg 8x 50kg 8x 70kg 8x 70kg 8x 91kg 8x 91kg | ||
| Fazc | | ... | 09-03-2013 @ 16:42 |
 Sports an extremely muscular arse. Member 38, 6253 posts | Good graft on these 5's Fong. | ||
| brownbear | | ... | 09-03-2013 @ 17:00 |
 Morrisons - rump - 7£ Member 2206, 11578 posts SQ 228, BP 150, DL 260638.0 kgs @ 98kgs UnEq | Nice lower limb focused hypertrophy | ||
| fong | | ... | 10-03-2013 @ 16:10 |
really really interesting Member 3474, 2816 posts SQ 170, BP 120, DL 260550.0 kgs @ 100kgs UnEq | thanks guys bench 10x 20kg 10x 20kg 5x 60kg 3x 80kg 5x 100kg 5x 100kg 5x 100kg 5x 100kg 5x 100kg front raise 10x 9kg each arm 10x 10kg each arm 10x 10kg each arm 10x 10kg each arm strict press 8x 20kg 8x 20kg 3x 40kg 3x 60kg 3x 65kg 3x 70kg 3x 75kg ez bar curl 5x 28kg 5x 28kg 5x 38kg 5x 43kg 5x 48kg 5x 53kg | ||
| fong | | ... | 13-03-2013 @ 13:36 |
really really interesting Member 3474, 2816 posts SQ 170, BP 120, DL 260550.0 kgs @ 100kgs UnEq | deadlift 5x 60kg followed straight after by 5x 60kg straight legged 5x 60kg followed straight after by 5x 60kg straight legged 2x 100kg 1x 140kg 1x 180kg 3x 210kg belt straps 3x 210kg belt straps 3x 210kg belt straps 3x 210kg belt straps 3x 210kg belt straps speed deads 5x 130kg 5x 130kg 5x 130kg 5x 130kg 5x 130kg 1x 190kg lol back hyper extensions 8x bodyweight 8x bodyweight + 10kg 8x bodyweight + 10kg 8x bodyweight + 10kg | ||
| fong | | ... | 17-03-2013 @ 19:50 |
really really interesting Member 3474, 2816 posts SQ 170, BP 120, DL 260550.0 kgs @ 100kgs UnEq | Post Edited: 17.03.2013 @ 19:59 PM by fong midlands strongest man u105farmers walk 120kg 30m 27.36seconds PB last time i did farmers was last may with 100kg each hand. this felt a lot easier somehow. axle floor to overhead 111kg 1 rep PB 1kg PB lol! sort of close for 2 reps but just not today conans circle 220kg 0.5 revolutions PB still needs work car + 80kg bricks 3 reps PB very happy carry and load (70kg sandbag, 80kg barrel, 105kg chain link, 130kg battery) 3 loads 32.2seconds loved this event surprisingly, but that battery thing is just awkward as f**k atlas stones to 72-50" platforms (80-140kg) 1 stone meh not done stones in literally 6 months let alone to height lol! | ||
| ursus | | ... | 17-03-2013 @ 23:43 |
 Man up and have a fuckin coffee Member 2086, 9717 posts SQ 340, BP 252.5, DL 300892.5 kgs @ 158kgs UnEq | really good show from you today bud well done | ||
| fong | | ... | 17-03-2013 @ 23:48 |
really really interesting Member 3474, 2816 posts SQ 170, BP 120, DL 260550.0 kgs @ 100kgs UnEq | cheers mate, i could literally chat with you for hours man i love just talking strength with you lol. you and jt organised a wicked comp, very smoothly run and some great event choices. | ||
| ursus | | ... | 18-03-2013 @ 07:37 |
Man up and have a fuckin coffee Member 2086, 9717 posts SQ 340, BP 252.5, DL 300892.5 kgs @ 158kgs UnEq | fong said:cheers mate, i could literally chat with you for hours man i love just talking strength with you lol. you and jt organised a wicked comp, very smoothly run and some great event choices. likewise mate always great to catch up and have a good chat | ||
| WILLSAN | | ... | 18-03-2013 @ 17:36 |
 Trump will get another four years Member 126, 16707 posts SQ 160, BP 110, DL 225495.0 kgs @ 75kgs UnEq | really glad you decided to do it mate. I wont say I told you so.  and a top performance to boot! | ||
| fong | | ... | 18-03-2013 @ 23:55 |
really really interesting Member 3474, 2816 posts SQ 170, BP 120, DL 260550.0 kgs @ 100kgs UnEq | cheers will we really missed you on the day pal you got the 90s to win though so all good | ||
| Funky_monkey | | ... | 19-03-2013 @ 12:19 |
 403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225552.5 kgs @ 86kgs UnEq | You sure you got enough PBs at the comp? Well done, Fongster! | ||
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