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Wayne_CowdreyIcon...27-02-2016 @ 13:17 
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Still got a little bit of strength
Member 400, 22106 posts
Good stuff. 120 hang power clean is impressive.
fongIcon...27-02-2016 @ 13:45 
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really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
Thanks Wayne, gonna look at a butt ton of volume now until Midlands 105 Grin
Wayne_CowdreyIcon...27-02-2016 @ 13:49 
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Still got a little bit of strength
Member 400, 22106 posts
I've injured my neck doing silly heavy farmer's. Still hoping to compete, but it will need to heal pretty damn quickly.
fongIcon...27-02-2016 @ 20:32 
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really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
Sounds brutal. Best of luck with recovery, will be good to meet you at the comp.
fongIcon...28-02-2016 @ 14:58 
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really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
bench
10x20kg
10x20kg
5x60kg paused
5x60kg paused
5x80kg paused
5x100kg paused
1x110kg paused
1x120kg paused PB

push press (double dip)
3x60kg
3x60kg
3x80kg
3x90kg
3x90kg
3x100kg
3x100kg

bodyweight dips
8x102kg
8x102kg
8x102kg

tyre flips
5x200kg
5x200kg

dumbbell overhead
4x48kg right arm
2x48kg left arm
fongIcon...10-03-2016 @ 21:36 
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really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
Been really busy with work and fighting illness so basically zero comp prep and just lots of 'rest'.

Last one then before Midlands. Can't be another drop out though still not feeling too great.

Bench
10x20kg
10x20kg
5x60kg
5x60kg
5x80kg
5x80kg
5x80kg
5x80kg
5x80kg

Hang power clean and push press
3x60kg
3x80kg
3x100kg

Deadlift
5x100kg
5x140kg

13" deadlift
5x140kg
5x160kg
5x180kg

Front squat
5x60kg
5x80kg
5x100kg
FlooblerIcon...10-03-2016 @ 22:13 
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Member 5964, 573 posts
SQ 240, BP 160, DL 265
665.0 kgs @ 99kgs UnEq
Good luck for mids U105, interested to see how you get on Happy
fongIcon...12-03-2016 @ 18:49 
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really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
didn't do as bad as i thought i would lol. still came last but was super fun and gives me a lot of motivation for next time.

medley
300kg yoke 15m
100kg barrel 15m
125kg farmers 0m

the yoke was a 60kg PB so was just happy to finish that. was not ready for a 125kg farmers after that lol. sadly i was the only one to not finish.

deadlift
300kg 18" fail

not even close lol. i thought 280kg was gonna be a bit of a stretch but 300kg felt glued to the floor lol.

log
100kg very easy
110kg stuck on my head lol

not the typical max log event i was expecting. this was do your rep, drop, get loaded with 10kg more and off you go, 15 secs per rep. really tough. definitely had 110/120 if we were allowed rest but that wasn't the event lol.

car hold

puma for 31s

definitely thought this was my best event going in but actually easily my worst. really annoyed cos i didn't put as much in as the other boys, they were an inspiration. could definitly do 40s if i went through as much pain as the others.

stones

my aim here was to not come last place! so i just manned off 2 stones asap and took my time on the third. could lap it but ended up too exhaused and couldn't load it.

2 stones 14s

https://pbs.twimg.com/media/CdWlJ6TW8AActE_.jpg
fongIcon...12-03-2016 @ 18:50 
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really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
met loads of nice people.

well done to jason, matt and oli for top 3. 1 point in it by the end!
FlooblerIcon...12-03-2016 @ 19:02 
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Member 5964, 573 posts
SQ 240, BP 160, DL 265
665.0 kgs @ 99kgs UnEq
Post Edited: 12.03.2016 @ 19:03 PM by Floobler
Well done for competing man, I didn't have the balls to enter 105 northern qualifiers lol.
Wayne_CowdreyIcon...12-03-2016 @ 19:06 
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Still got a little bit of strength
Member 400, 22106 posts
Nice to meet you. I think you have good potential. Just need more brute strength and experience. Respect to you for what you did today Happy
fongIcon...13-03-2016 @ 11:31 
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really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
Thanks gents.

Totally agree Wayne. Next year will be a whole new game with more focused training I think 😊.
fongIcon16-3-1617-03-2016 @ 11:20 
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really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
front squat
10x20kg
10x20kg
3x60kg
1x80kg
1x100kg
2x120kg
2x120kg
2x120kg
2x120kg
2x120kg

hang powerclean and press
2x60kg
2x60kg
1x80kg
2x100kg
2x100kg
2x100kg
2x100kg
2x100kg

trap bar deadlift
2x65kg
2x65kg
1x105kg
1x145kg
2x145kg
2x145kg with 60kg chains
2x185kg with 60kg chains
2x185kg with 60kg chains
2x185kg with 60kg chains
2x185kg with 60kg chains
2x185kg with 60kg chains
fongIcon...17-03-2016 @ 21:57 
Avatar
really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
Squat
10x20kg
10x20kg
5x70kg
1x120kg
2x140kg
2x150kg
2x150kg
2x150kg
2x150kg
2x150kg

Paused Bench
10x20kg
10x20kg
5x60kg
3x80kg
1x100kg
2x110kg
2x110kg
2x110kg
2x110kg
2x110kg

Barbell row
5x70kg
5x70kg
5x70kg
5x70kg
5x70kg

Straight leg deadlift
5x70kg
5x70kg
5x100kg
5x100kg
5x100kg
5x100kg
5x100kg

Dumbbell curl
10x12kg
10x12kg
10x12kg

Videos @ strongfong on Instagram. Particularly looking for advice on squat.
fongIcon...19-03-2016 @ 15:37 
Avatar
really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
Strict press
10x20kg
10x20kg
5x50kg
3x70kg
2x80kg
1x90kg

Push press
1x90kg
1x90kg
1x100kg
1x100kg
1x110kg
fx120kg never mind

Front squat
5x70kg
5x80kg
5x90kg
5x100kg
5x110kg

2.5" deficit deadlift
5x60kg
5x100kg
5x140kg
5x180kg

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