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World's Fongest Man

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fongIcon...13-05-2013 @ 18:54 
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really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
Post Edited: 13.05.2013 @ 18:56 PM by fong
hang power clean

5x 60kg
5x 60kg
5x 70kg
3x 80kg
3x 85kg
3x 85kg
3x 85kg
3x 85kg
3x 85kg

strict press

10x 20kg
5x 40kg
5x 60kg
5x 60kg
5x 60kg
1x 80kg

push press

5x 80kg
2x 100kg
2x 100kg
2x 100kg

beltless front squat

5x 60kg
5x 60kg
1x 80kg
5x 100kg
10x 70kg
fongIcon...27-05-2013 @ 20:31 
Avatar
really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
Post Edited: 27.05.2013 @ 20:33 PM by fong
1x 61kg dumbbell



had exams the last two weeks but finally finished em. moved back home with my dad but left all my training gear in nottingham until i can drive up and collect the rest (no point taxing my car til the 1st). this was just as i was shutting the garage door and saw the 61kg still loaded on the floor, wanted to give it a go. felt easy!

anyhoo, the missus and i are looking to train together and get in better shape. i want to be leaner, faster and more explosive, i also want to be able to sprint and run again. hopefully looking into 90kg strongman/powerlifting (and even american football) next year or so. now that i have an actual cook with me at all times, dinners are healthy AND tasty! training resumes on the 1st, but until then i'm just bumming about playing WoW. feels good.
WILLSANIcon...27-05-2013 @ 20:40 
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Trump will get another four years
Member 126, 16708 posts
SQ 160, BP 110, DL 225
495.0 kgs @ 75kgs UnEq		u90s are where the cool kids hang out. how did the exams go?
fongIcon...27-05-2013 @ 20:54 
Avatar
really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq		with my coursework and 2nd year results, i needed 54% in these last 4 exams to get 60% overall. the first two i easily got 60%+, but the last two i'm looking at 35-45% LOL. hoping they balance out nicely, but it's not the end of the world if i don't cos i need 40% overall to get my job lol.

i'm hoping to hang with the cool kids willsan, i wanna come see your farm in the summer too Happy
WILLSANIcon...27-05-2013 @ 21:03 
Avatar
Trump will get another four years
Member 126, 16708 posts
SQ 160, BP 110, DL 225
495.0 kgs @ 75kgs UnEq		yeah for sure mate, just let me know when your up for a session.
shanejerIcon...31-05-2013 @ 23:54 
Member 1307, 14110 posts
SQ 355, BP 240, DL 370
965.0 kgs @ 102kgs UnEq		Great plan Fong

Throw some WODs in there

Happy
fongIcon...06-06-2013 @ 18:12 
Avatar
really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq		Cheers Will, when I get back into the swing of things I'll give you a bell.

Shane, the idea is to maybe just try that (albeit very slow for the foreseeable future!)

Yesterday was my first day training in over 4 weeks. Ya I know it was another huge f**king break but I'm ok with that considering I got my exams out the way and a job firmly secured.

Anyway, yesterday 5/6/13

Power cleans

5x 60kg
5x 60kg
5x 80kg
5x 80kg
2x 100kg
2x 100kg
2x 100kg

Farmers walk 15m

2x 40kg drop and turn
2x 75kg drop and turn

Felt very weak, couldn't even do my 61kg dumbbell press I did in jeans the other day on the way out for dinner lol! Spent most of the time just trying to teach the mrs some stuff, she did really well. 30kg farmers walk 30m, 5x5 20kg power cleans (and a strict press on the last rep of the last set!). Also did 5x5 20kg squats and she nailed em ass literally scraping the floor very impressed.

Today 6/6/13

Squat (high bar)

10x 20kg
5x 60kg
5x 100kg
3x 120kg
3x 140kg belt
2x 160kg belt
8x 100kg
8x 100kg
8x 100kg

Incline bench

10x 20kg
5x 60kg
5x 80kg
5x 80kg
5x 80kg

Easing back into it lol
fongIcon...06-06-2013 @ 18:14 
Avatar
really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq		Oh and I'm back to 103kg thanks revision donuts
fongIcon...09-06-2013 @ 13:27 
Avatar
really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq		Hang power clean

5x 40kg
5x 60kg
5x 60kg
5x 80kg
5x 80kg
5x 80kg
5x 80kg
5x 80kg

Strict press

10x 20kg
5x 40kg
5x 60kg
5x 60kg
5x 60kg

WoD - Grace
30x 60kg in 5:55

Deadlift

3x 60kg
3x 100kg
3x 140kg
3x 180kg
2x 220kg belt (fail 3rd rep)
brownbearIcon...09-06-2013 @ 13:48 
Avatar
Morrisons - rump - 7£
Member 2206, 11578 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq		Nice grace time....Roll-Eyes
fongIcon...09-06-2013 @ 13:59 
Avatar
really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq		Blowin out my arse! Will work on it haha
fongIcon...13-06-2013 @ 18:16 
Avatar
really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq		Hi bar squat

10x20kg
5x 60kg
3x 100kg
1x 120kg
1x 140kg
3x 160kg belt
1x 180kg belt

Strict press

5x 20kg
5x 40kg
3x 60kg
3x 70kg
2x 80kg (push press third rep)

Push press

1x 90kg
3x 100kg
3x 100kg
3x 100kg
1x 110kg

Leg curl

10x 35kg
10x 47kg
10x 59kg
10x 71kg
10x 83kg
10x 95kg
10x 107kg

Seated row

10x 35kg
10x 47kg
10x 59kg
10x 71kg
10x 83kg
10x 95kg
fongIcon...19-06-2013 @ 14:51 
Avatar
really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq		Bench

10x20kg
5x 40kg
3x 60kg
3x 80kg
5x 100kg
5x 100kg
5x 100kg
10x 60kg
10x 60kg
10x 60kg

Deadlift

3x 60kg
3x 100kg
3x 140kg
2x 180kg
1x 220kg belt
1x 240kg belt
2x 220kg belt

Power clean

5x 60kg
5x 60kg
5x 60kg
3x 80kg
3x 80kg
3x 80kg
fongIcon...26-06-2013 @ 13:22 
Avatar
really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
Post Edited: 26.06.2013 @ 13:23 PM by fong
Squat

10x 20kg
5x 60kg
3x 100kg
1x 140kg
1x 160kg
2x 160kg belt
2x 160kg belt
2x 160kg belt

Overhead press

5x 60kg strict
5x 60kg strict
5x 60kg strict
3x 75kg 1 strict 2 push
2x 90kg push 3rd rep lockout fail
2x 90kg push 3rd rep lockout fail
2x 90kg push 3rd rep lockout fail lol

Hang power clean

5x 60kg
5x 60kg
5x 60kg
4x 70kg
3x 80kg
2x 90kg
1x 100kg
fongIcon...26-06-2013 @ 23:06 
Avatar
really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
Post Edited: 26.06.2013 @ 23:07 PM by fong


Lower body weight really taking it's toll, back down to 99kg but feel weak as a kitten... This felt hard.

Also just realised my elbow positioning LOL great form!

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