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fongIcon...28-08-2015 @ 13:58 
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really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
i have never called you dan/danny/daniel
FlashIcon...28-08-2015 @ 14:07 
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King of the impossible
Member 3130, 2082 posts
SQ 310, BP 200, DL 310
820.0 kgs @ 85kgs UnEq
fong said:cheers dan

bench is actually near peak again compared to ages ago. never a strong one but training bench twice a week plus arms helps

squats are starting to be done twice a week too to help boost them

deads are on the backfoot, basically only doing them straight legged for hams on squat day and going proper every other week.


Lol at Dan. Thats my work name.

Cool, I'm sure with the focussed training your bench will fly. Always works for me. Squat plan sounds good too, I am sure you will be back around 200 in no time.
FlashIcon...28-08-2015 @ 14:07 
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King of the impossible
Member 3130, 2082 posts
SQ 310, BP 200, DL 310
820.0 kgs @ 85kgs UnEq
Post Edited: 28.08.2015 @ 14:08 PM by Flash
fong said:cheers dan

bench is actually near peak again compared to ages ago. never a strong one but training bench twice a week plus arms helps

squats are starting to be done twice a week too to help boost them

deads are on the backfoot, basically only doing them straight legged for hams on squat day and going proper every other week.


Penetration Double
fongIcon...31-08-2015 @ 11:08 
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really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
new training plan

monday heavy squat
tuesday bench
wednesday arms/deadlifts alternate weeks
thursday light squat
friday bench


squat
5x60kg
1x100kg
1x100kg
1x100kg
1x100kg
1x140kg belt
2x155kg belt
2x155kg belt
2x155kg belt

front squat
3x100kg
1x110kg
1x125kg PB
fx140kg had it but wobbled and bailed

deadlift
3x140kg
1x180kg
1x220kg belt

leg press
5x100kg
5x150kg
5x200kg
5x225kg
5x250kg
FazcIcon...31-08-2015 @ 11:10 
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Sports an extremely muscular arse.
Member 38, 6253 posts
How are you going to progress the weights fella?
fongIcon...31-08-2015 @ 11:17 
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really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
in the long term, just add bits here and there.

my bench for example. days of 5s, 3s, 2s and 1s. except will incorperate beltless into this as well. it's all done on feeling atm.

if i feel strong that day, i will go for 2s/1s. otherwise i'll stick with volume.
fongIcon...01-09-2015 @ 22:09 
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really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
incline bench
5x60kg
1x80kg
2x100kg
2x100kg
2x100kg
2x100kg
2x100kg
2x100kg

bench
2x100kg
2x100kg
2x100kg

shoulder shocker (lat raise/front raise/shoulder press super set) weight per hand
8x10kg/8x10kg/8x10kg
8x10kg/8x10kg/8x10kg
8x10kg/8x10kg/8x10kg

dumbbell fly weight per hand
10x12.5kg
10x12.5kg
10x12.5kg

lat pulldown
10x60kg
10x60kg
10x60kg
fongIcon...02-09-2015 @ 18:34 
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really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
deadlift
5x20kg
3x100kg
1x140kg
1x180kg belt
2x220kg belt
2x220kg belt
2x220kg belt
5x180kg belt straps
5x180kg belt straps
5x180kg belt straps

hang power clean
5x60kg
5x70kg
5x80kg

dumbbell curl weight per hand
10x12.5kg
10x12.5kg
10x12.5kg

tricep cable push down
10x30kg
10x30kg
10x45kg
10x45kg

found out today rob frampton is going to be doing a seminar in my gym today too. super pumped.
fongIcon...14-11-2015 @ 13:47 
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really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
still training but haven't been logging it. will start again today.

front squat
10x20kg
10x20kg
5x60kg
5x60kg
3x80kg
1x100kg
3x110kg
3x110kg
3x110kg

push press
5x60kg
5x60kg
3x80kg
2x100kg
fx105kg
fx105kg
1x105kg yay

hang powerclean
5x60kg
4x70kg
3x80kg
2x90kg
1x100kg

strict press
5x60kg
5x60kg
5x60kg
fongIcon...16-11-2015 @ 19:30 
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really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
Incline bench
20x20kg
10x40kg
5x60kg
5x80kg
5x80kg
5x80kg
5x80kg
5x80kg

Bench
5x60kg
4x70kg
3x80kg
2x90kg
1x100kg

Dumbbell curl
10x10kg
10x10kg
10x10kg
10x10kg
10x10kg

Front raise/shoulder press super set
10x10kg
10x10kg
10x10kg
fongIcon...19-11-2015 @ 22:24 
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really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
3 sets of 20 kettlebell swings


front squat
5x20kg
5x60kg
1x80kg
5x100kg
5x100kg
5x100kg
5x100kg
5x100kg

deadlift
2x60kg
2x100kg
2x140kg
2x180kg
1x220kg belt

3 sets of 10 leg curls
3 sets of 10 leg extension
3 sets of 10 dumbbell curl
3 sets of 10 tricep cable push down
fongIcon...21-11-2015 @ 15:14 
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really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
paused bench
5x40kg
5x60kg
5x80kg
5x80kg
5x80kg
5x80kg
5x80kg

strict press
5x60kg
5x60kg
5x60kg
5x60kg
5x60kg

barbell row
8x60kg
8x60kg
8x60kg
8x60kg
8x60kg

dumbbell flys
10x15kg
10x15kg
10x15kg

lat pulldown
10x50kg
10x50kg
10x50kg
fongIcon...24-11-2015 @ 18:12 
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really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
Belt less back squat
10x20kg
10x20kg
10x20kg
5x40kg
5x60kg
5x100kg
5x110kg
5x120kg
5x130kg
4x140kg

Belt less Deadlift
5x60kg
5x100kg
5x140kg
5x180kg

Heavy leg curls
Heavy leg extensions
fongIcon...27-11-2015 @ 17:49 
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really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
paused bench
10x20kg
5x60kg
5x85kg
5x85kg
5x85kg
5x85kg
5x85kg

strict press
5x62.5kg
5x62.5kg
5x62.5kg
5x62.5kg
5x62.5kg

barbell row
8x65kg
8x65kg
8x65kg
8x65kg
8x65kg

dumbbell flys
10x15kg
10x17.5kg
10x20kg

lat pulldown
10x50kg
10x50kg
10x50kg
fongIcon...08-12-2015 @ 18:51 
Avatar
really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
squat
10x20kg
10x20kg
5x60kg
5x100kg
5x120kg
5x120kg
5x120kg
5x120kg
5x120kg

deadlift (speed, no belt)
5x60kg
5x100kg
5x140kg
5x180kg

front squat
5x60kg
5x70kg
5x80kg
5x90kg
5x100kg

hang powerclean
5x60kg
3x80kg
1x100kg

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