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fongIcon...30-06-2013 @ 14:06 
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really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
Post Edited: 30.06.2013 @ 14:06 PM by fong
squat

10x 20kg
3x 60kg
3x 100kg
1x 140kg
1x 160kg belt
1x 180kg belt wraps
fx 190kg belt wraps

deadlift

1x 140kg
1x 180kg
1x 200kg
1x 220kg belt
1x 245kg belt
3x 180kg
3x 180kg
3x 180kg

strict press

3x 60kg
2x 70kg
1x 80kg
fx 80kg
5x 60kg
5x 60kg
5x 60kg

tricep push downs on that rope thing

10x 35kg
10x 35kg
10x 35kg
10x 35kg
10x 35kg

the 180kg squat felt so easy i felt like a minimum of 200kg was going today, but i think i may have spent at least 20 mins fiddling with wraps for the 190kg i just thought f**k it i'll rep it for whatever. very confident, but a little flustered and f**ked off with wrapping by myself cos i can never tuck them in right and they kept coming undone. went down on the squat, very comfy, but just fell forward and by the end of all that hassle just thought f**k it i really need a training partner.

deads were great and were done in about 10 mins max, still fuming from wrapping lol. confident for a 252.5 or 255 in the coming weeks as these all felt nice and not all that bad tbh.

my over head has really suffered from weight loss. my max strict is 92.5kg but i doubt i could even do 85 today, they were really hard. heck even the 60s felt rough at the end. i think i use my legs A LOT in my push presses hence i am confident with 110+ pushes but weak as a kitten with stricts lol. anyway, felt like this needs to be sorted so did some tricep isolation too. that's my main goal this summer, sort out my upper body lol!
fongIcon...03-07-2013 @ 18:31 
Avatar
really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
bench

10x 20kg
5x 60kg
3x 80kg
5x 100kg
1x 110kg
1x 110kg
1x 110kg
1x 110kg
1x 110kg
1x 110kg

overhead press

10x 20kg strict
3x 60kg strict followed straight into
3x 60kg jerk
3x 80kg strict followed straight into
3x 80kg jerk
1x 100kg jerk (fx second rep)
5x 60kg strict
5x 60kg strict
5x 60k strict

power clean

5x 60kg hang
3x 80kg hang
3x 100kg
3x 100kg (plus 2 fails)
3x 100kg (plus 3 fails)

tricep rope thing pulldown

10x 47kg
10x 47kg
10x 47kg
10x 47kg
10x 47kg
10x 47kg
fongIcon...08-07-2013 @ 17:04 
Avatar
really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
Post Edited: 08.07.2013 @ 17:06 PM by fong
squat

10x 20kg
5x 60kg
1x 100kg
1x 140kg
1x 150kg very heavy
5x 120kg
5x 120kg
5x 120kg
5x 120kg
5x 120kg

deadlift

5x 60kg
3x 100kg
2x 140kg
1x 180kg
1x 220kg belt
1x 220kg belt
1x 220kg belt
1x 220kg belt
1x 220kg belt
1x 220kg belt

clean and press

10x 60kg 1:17
10x 60kg 1:18
10x 60kg 1:15 woo

blowin out my arse on those clean and presses, was gonna try grace but it would have been a 6+ min time lol so didn't bother
fongIcon...09-07-2013 @ 20:28 
Avatar
really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
bench

10x 20kg
5x 60kg
3x 80kg
1x 100kg
1x 110kg
1x 110kg
1x 110kg
1x 110kg
1x 110kg
10x 70kg
10x 70kg
10x 70kg
9x 70kg dead lol

strict press

10x 20kg
5x 40kg
3x 60kg
3x 60kg
3x 60kg
3x 60kg
3x 60kg
3x 60kg

tricep rope pulldown things

10x 47kg
10x 47kg
10x 47kg
10x 47kg
10x 47kg

pull ups

2x 99kg
2x 99kg
2x 99kg

didn't even know i could do pullups haha! will work on that Wink

really happy with my heavy benching, feeling a 120kg pb coming soon considering last time i hit that i weighed 120kg lol. here's hoping i can get it and then some!
WILLSANIcon...09-07-2013 @ 20:33 
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Trump will get another four years
Member 126, 16707 posts
SQ 160, BP 110, DL 225
495.0 kgs @ 75kgs UnEq
good work mate. so when you coming down to train?
fongIcon...09-07-2013 @ 20:39 
Avatar
really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
WILLSAN said:good work mate. so when you coming down to train?


i think flash and i are hitting up jts this sunday, you should pop along too!

as for the farm, i need to wait til school finishes then i can enjoy my lovely 6 week holiday Wink. sometime in august?
WILLSANIcon...09-07-2013 @ 20:45 
Avatar
Trump will get another four years
Member 126, 16707 posts
SQ 160, BP 110, DL 225
495.0 kgs @ 75kgs UnEq
sunday, I would...if I wasnt competing at esm that day. Grin

yeah august sounds good. im a teaching assistant so im off too! can do weekdays or whatever thru the hols.
fongIcon...09-07-2013 @ 21:03 
Avatar
really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
WILLSAN said:sunday, I would...if I wasnt competing at esm that day. Grin

yeah august sounds good. im a teaching assistant so im off too! can do weekdays or whatever thru the hols.


oooo good luck pal totally forgot about that Happy

excellent, will sort something through the hols then!
fongIcon...15-07-2013 @ 18:19 
Avatar
really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
deadlift

5x 60kg
3x 100kg
1x 140kg
1x 180kg
1x 220kg belt
1x 240kg belt flew up
fx 255kg belt can't lock out
2x 220kg belt
1x 220kg belt
1x 220kg belt

front squat (with a clean grip!!!)

6x 20kg
5x 60kg
5x 80kg
5x 80kg
5x 80kg
3x 100kg
3x 100kg
3x 100kg

seated rows
lat pulldowns

WILLSANIcon...15-07-2013 @ 20:25 
Avatar
Trump will get another four years
Member 126, 16707 posts
SQ 160, BP 110, DL 225
495.0 kgs @ 75kgs UnEq
How did you miss that?!? Looking strong mate.
fongIcon...15-07-2013 @ 20:50 
Avatar
really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
Post Edited: 15.07.2013 @ 20:52 PM by fong
i think i rushed it, especially when jolting at the start. this literally sapped all my effort tho. but weighed in at 98kg this morning so i'll take that win haha.

cheers will, loved your performance at esm pal. oh and i have you to thank for the clean grip fronts, i've been training very light (and unlogged here) with those fronts for ages, today gave em a whirl and whaddaya know? loved it!
fongIcon...19-07-2013 @ 13:59 
Avatar
really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
power clean

5x 60kg
3x 80kg
1x 100kg
1x 110kg
fx 115kg lots
1x 115kg PB
10x 60kg hang

squat

5x 60kg
3x 80kg
5x 100kg
5x 100kg
5x 100kg
5x 100kg
5x 100kg

bench

10x 20kg
5x 60kg
3x 80kg
2x 100kg
2x 100kg
2x 100kg
2x 100kg
2x 100kg

tricep rope pully downs
hammer curls
fongIcon...19-07-2013 @ 14:15 
Avatar
really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
Post Edited: 19.07.2013 @ 14:20 PM by fong
fongIcon...25-07-2013 @ 18:44 
Avatar
really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
Post Edited: 25.07.2013 @ 19:15 PM by fong
front squat

10x 20kg
3x 60kg
1x 80kg
1x 100kg
1x 120kg
1x 120kg
1x 120kg
3x 100kg
3x 100kg
3x 100kg

deadlift

3x 60kg
3x 100kg
3x 140kg
3x 180kg
2x 220kg last one hitched
3x 200kg
3x 200kg last one hitched
5x 180kg

all beltless

then got told to lower the weights quieter cos it's distracting to other members. they have like 4 squeaky ass treadmills with fat f**kers waddling on them distracting me. apparently that's different though. leaving this gym, bunch of f**k tards.
unit94Icon...25-07-2013 @ 18:49 
Avatar
what is everyone's fran time?
Member 3986, 10451 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
Good power clean mate!

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