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fongIcon...22-03-2016 @ 20:16 
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really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
Hang power clean
5x60kg
5x100kg
5x105kg
5x105kg
5x110kg

Squat
5x20kg
5x70kg
5x100kg
5x120kg
5x120kg
5x120kg

Bench
5x20kg
5x60kg
3x100kg
5x100kg
5x100kg
5x100kg
Wayne_CowdreyIcon...22-03-2016 @ 20:46 
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Still got a little bit of strength
Member 400, 22106 posts
That hang power cleaning impresses me.
fongIcon...23-03-2016 @ 09:39 
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really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
5 reps is a bit of a push.

it was 4 reps, then 1 minute break, then almost a full clean for the 5th lol.

thanks wayne.
fongIcon...24-03-2016 @ 21:59 
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really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
Post Edited: 24.03.2016 @ 21:59 PM by fong
Deadlift
5x60kg
5x60kg
3x100kg
3x100kg
1x140kg
1x140kg
2x180kg
2x220kg belt
2x230kg belt
1x242.5kg belt (failed double)
5x180kg
5x180kg
5x180kg
5x180kg
5x180kg

Leg extension
5x70kg
5x77kg
5x84kg
5x91kg
5x98kg
5x105kg
5x112kg
5x119kg
fongIcon...26-03-2016 @ 12:07 
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really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
Squat
10x20kg
5x60kg
5x100kg
5x120kg
5x140kg

Front squat
5x60kg
5x80kg
5x100kg

Glute ham raise
8x0kg
8x5kg
8x10kg
8x15kg

Calf raise
15x50kg
15x50kg
15x50kg

Leg curl
8x50kg
8x50kg
8x50kg
8x50kg
fongIcon...01-04-2016 @ 19:01 
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really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
felt like s**t

hang power clean
5x60kg
3x80kg
2x100kg
2x102.5kg
2x105kg
2x107.5kg

bench
5x60kg
5x60kg
5x80kg
5x80kg
5x90kg
5x90kg
fongIcon...10-04-2016 @ 17:35 
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really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
lots and lots of stretching (courtesy of vanillagorilla)

overhead squat
5x20kg
3x30kg
3x40kg
5x50kg
5x50kg
5x50kg
5x50kg
5x50kg

powerclean
2x60kg
2x80kg
1x100kg
1x100kg
1x110kg
1x110kg

squat
5x60kg
5x80kg
5x100kg
5x120kg
fongIcon...10-04-2016 @ 19:35 
Avatar
really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
https://www.instagram.com/p/BEBZKFGBKrj

https://www.instagram.com/p/BEBeqjDhKpv

https://www.instagram.com/p/BEBgK1KBKth
fongIcon...12-04-2016 @ 19:52 
Avatar
really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
Deadlift
5x70kg
3x120kg
1x160kg
1x200kg
1x240kg belt
1x240kg belt
1x240kg belt
1x240kg belt
1x240kg belt

Powerclean / push press
1x60kg / 3x60kg
1x80kg / 3x80kg
1x100kg / 2x100kg
1x100kg / 2x100kg
1x100kg / 2x100kg
1x100kg / 2x100kg
1x100kg / 2x100kg
fongIcon...13-04-2016 @ 20:53 
Avatar
really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
overhead squat
5x20kg
5x40kg
5x40kg
5x50kg
5x40kg
5x40kg

beltless squat
5x70kg
5x70kg
3x120kg
3x120kg
3x140kg
3x150kg

front squat
2x70kg
2x70kg
2x100kg
2x100kg
2x120kg
2x120kg
1x130kg
fongIcon...13-04-2016 @ 20:55 
Avatar
really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
https://www.instagram.com/p/BEJoJ9FBKrx
fongIcon...17-04-2016 @ 11:50 
Avatar
really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
hang powerclean / jerk
1x20kg / 5x20kg
1x60kg / 3x60kg
1x60kg / 3x60kg
1x 80kg / 3x80kg
1x100kg / 3x100kg
1x105kg / 3x105kg
1x110kg / 3x110kg

squat
5x60kg
5x100kg
5x110kg
5x120kg
5x130kg
5x140kg

strict press
5x60kg
5x65kg
5x70kg
fongIcon...17-04-2016 @ 11:50 
Avatar
really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
https://www.instagram.com/p/BETARyfBKtz

https://www.instagram.com/p/BETDcl6hKi6
fongIcon...20-04-2016 @ 22:39 
Avatar
really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
Squat
5x20kg
5x20kg
2x70kg
2x70kg
1x100kg
1x120kg
1x150kg
2x160kg
2x165kg beltless PB

front squat
2x70kg
2x70kg
2x100kg
2x100kg
2x120kg
2x130kg

Leg curl
8x50kg
8x70kg
8x90kg

Leg extension
8x50kg
8x70kg
8x90kg

https://instagram.com/p/BEbl5SYhKi3/
fongIcon...24-04-2016 @ 15:46 
Avatar
really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
Had a really fun day yesterday with Dave's oly coaching. Worked up to a 40kg hang snatch and clean after a lot of work on technique.

This morning had that oly buzz again and had 40 mins to kill so just went to stretch and snatch lol.

Hang snatch
3x20kg
3x40kg
3x50kg
3x55kg
2x60kg
2x65kg
2x70kg

https://instagram.com/p/BElNlwMhKrf/

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