StrongFong - My Road to Competitive Strongman
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| fong |  | ... | 21-05-2012 @ 19:57 |
 really really interesting Member 3474, 2816 posts SQ 170, BP 120, DL 260550.0 kgs @ 100kgs UnEq | Post Edited: 21.05.2012 @ 19:58 PM by fong bench press5x 40kg 5x 60kg 5x 80kg 5x 90kg 5x 100kg dumbbell bench press (weights per arm) 10x 24kg 8x 28kg 6x 34kg 5x 40kg hammer curl (weights per arm) 10x 16kg 8x 18kg 6x 24kg 5x 28kg | ||
| shanejer | | ... | 21-05-2012 @ 23:10 |
Member 1307, 14110 posts SQ 355, BP 240, DL 370965.0 kgs @ 102kgs UnEq | a nice deadlift, an even better socks | ||
| fong | | ... | 23-05-2012 @ 19:46 |
really really interesting Member 3474, 2816 posts SQ 170, BP 120, DL 260550.0 kgs @ 100kgs UnEq | heavy squat day, put two steps from hell on the ipod and marched towards the gym, serious mode! 5x 70kg 5x 120kg 3x 140kg 2x 165kg 2x 180kg 1x 200kg +10kg PB 4x 120kg 6x 120kg 6x 120kg calf raises 15x 91kg 15x 91kg 15x 91kg so happy, this has been a milestone for quite some time... since i started squatting actually, which was just under a year ago! very very very happy. | ||
| DomRedshaw | | ... | 23-05-2012 @ 19:49 |
 Uk limbo dancing champion Member 2666, 6551 posts SQ 202, BP 170, DL 255627.0 kgs @ 88kgs UnEq | nice squat PB | ||
| Skip | | ... | 24-05-2012 @ 10:34 |
 too large Member 2411, 824 posts SQ 240, BP 162.5, DL 300702.5 kgs @ 109kgs UnEq | Squat and DL pbs mate! Good work! | ||
| fong | | ... | 26-05-2012 @ 13:38 |
really really interesting Member 3474, 2816 posts SQ 170, BP 120, DL 260550.0 kgs @ 100kgs UnEq | Axle 1x clean 10x press 40kg 1x clean 5x press 60kg 1x clean 3x press 80kg 1x clean 3x press 80kg 1x clean 2x press 90kg 1x clean fx press 100kg 1x clean fx press 100kg - probably had this but tripped over my feet, unfortunately caught on camera. Vids coming soon lol. Farmers walk (weights per hand) 20m x 20kg 20m x 60kg 20m x 90kg Like 4m lol x 110kg so bad Circus dumbbell 1x 51kg r fx 51kg l fx 51kg r fx 51kg l 1x 51kg r 1x 51kg l (vids soon) fx 57kg r fx 57kg l Stones 1x 80kg to 47" 1x 105kg to 47" 1x 105kg to 51" 1x 105kg to 51" 1x 105kg to 51" 2x 80kg to 51" 2x 105kg to 47" Massive thanks to skip and flash for motivation and advice, seriously don't get enough credit for my training. Thanks a ton. | ||
| macroth | | ... | 26-05-2012 @ 14:04 |
 no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Good job on the 200kg squat, nice milestone! | ||
| fong | | ... | 26-05-2012 @ 15:19 |
really really interesting Member 3474, 2816 posts SQ 170, BP 120, DL 260550.0 kgs @ 100kgs UnEq | Post Edited: 26.05.2012 @ 15:19 PM by fong macroth said:Good job on the 200kg squat, nice milestone! thanks, appreciate it! " rel="nofollow" target="_blank">http://www.youtube.com/watch?v=OSAi-f7PZrg&feature=youtu.b... http://www.youtube.com/watch?v=OSAi-f7PZrg&feature=youtu.b... | ||
| fong | | ... | 30-05-2012 @ 17:44 |
really really interesting Member 3474, 2816 posts SQ 170, BP 120, DL 260550.0 kgs @ 100kgs UnEq | Post Edited: 30.05.2012 @ 17:45 PM by fong went for a visit to a local crossfit gym today. needless to say i was a little scared of anything rep'd but i got on with my own thing anyway. keeping it light after my get-every-pb-ever week last week.log - it was really thin and thus a b**ch to clean 5x 50kg strict 5x 50kg strict 5x 50kg strict 3x 70kg strict 2x 80kg push 2x 80kg push 1x 85kg push 1x 85kg push 5x 50kg strict 5x 50kg strict 5x 50kg strict deadlifts 5x 80kg 5x 100kg 5x 120kg 3x 140kg 3x 160kg 3x 180kg 5x 120kg 5x 120kg 5x 120kg 5x 120kg 5x 120kg bent over row 10x 60kg 10x 60kg 10x 60kg overall it was a really fun sesh, the owner was nice and said i could come back again for more free open gym time which was awesome. they've also got britain's olympic lifting coach doing seminars soon which i'll definitely be up for, i'm quite interesting in learning the technique (if only for crossover to axle!). | ||
| slimsim | | ... | 01-06-2012 @ 12:19 |
My asshole is not watertight. Member 2926, 6050 posts SQ 217.5, BP 107.5, DL 225550.0 kgs @ 86kgs UnEq | Just thought I'd pop in to increase your bulls**t ratio!!!  I'm a bit disappointed not to see the video of you tripping up over your own feet on the 100kg clean and press  | ||
| General_ill | | ... | 01-06-2012 @ 12:22 |
 3rd place Europes strongest man 2016 U90kg Member 1239, 13275 posts SQ 280, BP 155, DL 310745.0 kgs @ 89kgs UnEq | fong said: thanks, appreciate it! " rel="nofollow" target="_blank">http://www.youtube.com/watch?v=OSAi-f7PZrg&feature=youtu.b... http://www.youtube.com/watch?v=OSAi-f7PZrg&feature=youtu.b... There you go Fong include everything after the = and before the & | ||
| deleted2_20210523 | | ... | 01-06-2012 @ 12:26 |
Member 2606, 11453 posts SQ 170, BP 117.5, DL 215502.5 kgs @ 91.6kgs UnEq | deleted | ||
| fong | | ... | 01-06-2012 @ 12:55 |
really really interesting Member 3474, 2816 posts SQ 170, BP 120, DL 260550.0 kgs @ 100kgs UnEq | Post Edited: 01.06.2012 @ 12:56 PM by fong slim - you'll have to ask skip, he took the video!general - cheers, will remember that for next time kirkynick - not really much of a strict routine, but similar to wendlers in terms of weekly progression thanks for the bulls**t rating increases guys! | ||
| slimsim | | ... | 01-06-2012 @ 18:00 |
My asshole is not watertight. Member 2926, 6050 posts SQ 217.5, BP 107.5, DL 225550.0 kgs @ 86kgs UnEq | fong said: thanks for the bulls**t rating increases guys! you're welcome!! Of course, now we're here you'll never get rid of us! Especially that kirkynick. He's like a stalker! | ||
| fong | | ... | 05-06-2012 @ 16:36 |
really really interesting Member 3474, 2816 posts SQ 170, BP 120, DL 260550.0 kgs @ 100kgs UnEq | Long week off while moving house/ working but managed to fit a cheeky sesh in between two 6 hour shifts. Nasty. Back squats 6x 60kg 5x 100kg 3x 120kg 3x 140kg 3x 160kg 2x 180kg Fx 185kg 5x 120kg Front squats 3x 60kg 3x 80kg 3x 100kg 1x 120kg Power cleans 5x 60kg 1x strict press 5x 60kg 1x strict press 5x 60kg 1x strict press 2x 70kg 2x strict press 1x 80kg 1x strict press I'm not too fussed about the squat fails as I was in single ply sleeves, making the adjustment from thor sleeves and wraps lol | ||
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