600 total @ 75kg
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| lrogers75 |  | ... | 30-03-2014 @ 15:39 |
Chris Wong is looking strong Member 5207, 371 posts SQ 232.5, BP 130, DL 272.5635.0 kgs @ 74kgs UnEq | last 3 sessions 27/03/14 paused squats 60x5 80x5 100x3 120x3 140x3x3 bench press 105x6 112x4 117x5x2 each set last rep paused trx row 3x8- was meant to be pendley row bt back was aching from prev sessions 28/03/14 def deadlift-roughly 3 inches 60x5 100x5 140x3 180x2 200x1 225x1 tough, but tired so happy mil press 65x7 72.5x4 (missed 5th) 77.5x2 (missed 3rd) triple over bodyweight wouldve been nice swings 54kg+band 20x2 face pulls 2x8 29/03/14 squats 60x5 90x5 120x3 140x3 160x2 175x1 185x1 195x2pb wanted a double pb and got one....just about! bench 115x3x3 tough-but again happy to be grinding out presses single leg deadlift 2x16x6x1 2x20x6x2 | ||
| lrogers75 | | ... | 31-03-2014 @ 20:15 |
Chris Wong is looking strong Member 5207, 371 posts SQ 232.5, BP 130, DL 272.5635.0 kgs @ 74kgs UnEq | 31/03/2014 deadlift 60x5 100x5 140x3 180x2 200x1 220x1 230x1 240x1 all comfortable, didnt want to take any further, saving plenty for sat! bench 60x5 80x5 100x2 110x1 120x1 127.5x0 close to a pb chins +20x3 +40x3x2 happy to take this to sats comp! excited for the british, some good 75s competing! last sess tommorow before resting up | ||
| lrogers75 | | ... | 02-04-2014 @ 21:15 |
Chris Wong is looking strong Member 5207, 371 posts SQ 232.5, BP 130, DL 272.5635.0 kgs @ 74kgs UnEq | Last sess yday before comp, aim was towork up to a unsyced up max. squat 60x5 80x5 100x3 120x3 140x1 160x1 180x1 190x1 195x1 mil press worked up to 77.5x2 bodyweight is dead on75kg, great prep as normally have to starve myself before! | ||
| lrogers75 | | ... | 05-04-2014 @ 21:35 |
Chris Wong is looking strong Member 5207, 371 posts SQ 232.5, BP 130, DL 272.5635.0 kgs @ 74kgs UnEq | Bdfpa british championships 05/04/2014 Weighed 74.9kg Squat 192.5-good lift 202.5-fail 202.5-good lift Felt tough and was going way too slow on eccentric Bench 120- good 125- good 130-good 5kg pb! Deadlift 242.5-good 260.5- good 265-fail 260.5 is wdfpf record, very happy with this! Total 593kg-bdfpa british total record by 8kg! Good days lifting and feel like thereas more in the bench and deadlift. Squat needs work but know what needs addressing | ||
| SBradwell83 | | ... | 11-04-2014 @ 16:35 |
Member 3850, 516 posts SQ 212.5, BP 157.5, DL 240610.0 kgs @ 76kgs UnEq | Great work luke and a very nice total mate. Sounds like there is plenty more to come as well buddy. | ||
| Mehrad | | ... | 11-04-2014 @ 16:52 |
 Member 3916, 209 posts SQ 180, BP 95, DL 195470.0 kgs @ 72kgs UnEq | Brilliant lifting, well done! | ||
| Killelay | | ... | 11-04-2014 @ 16:57 |
 Member 5031, 1417 posts SQ 230, BP 140, DL 275645.0 kgs @ 95kgs UnEq | some strong lifting! | ||
| lrogers75 | | ... | 11-04-2014 @ 17:32 |
Chris Wong is looking strong Member 5207, 371 posts SQ 232.5, BP 130, DL 272.5635.0 kgs @ 74kgs UnEq | SBradwell83 said:Great work luke and a very nice total mate. Sounds like there is plenty more to come as well buddy. thanks mate, you too! Race for the 600 total is on  | ||
| lrogers75 | | ... | 11-04-2014 @ 17:32 |
Chris Wong is looking strong Member 5207, 371 posts SQ 232.5, BP 130, DL 272.5635.0 kgs @ 74kgs UnEq | Mehrad said:Brilliant lifting, well done! cheers buddy | ||
| lrogers75 | | ... | 11-04-2014 @ 17:39 |
Chris Wong is looking strong Member 5207, 371 posts SQ 232.5, BP 130, DL 272.5635.0 kgs @ 74kgs UnEq | Post Edited: 11.04.2014 @ 17:43 PM by lrogers75 just got the videos from sunday, this was my 260.5kg deadlift, very happy with how smooth this was! | ||
| lrogers75 | | ... | 11-04-2014 @ 17:59 |
Chris Wong is looking strong Member 5207, 371 posts SQ 232.5, BP 130, DL 272.5635.0 kgs @ 74kgs UnEq | 202.5kg squat, happy to get this second time hence the terrible celebration ha. suprised to get 3 whites tbh i fort it was borderline | ||
| lrogers75 | | ... | 11-04-2014 @ 18:03 |
Chris Wong is looking strong Member 5207, 371 posts SQ 232.5, BP 130, DL 272.5635.0 kgs @ 74kgs UnEq | 130kg bench pb and felt smooth, again happy to get this as was only planning 127.5kg | ||
| lrogers75 | | ... | 14-04-2014 @ 20:45 |
Chris Wong is looking strong Member 5207, 371 posts SQ 232.5, BP 130, DL 272.5635.0 kgs @ 74kgs UnEq | First session back after a weeks rest, had a terrible hangover sunday and didn't eat anything till 9pm, I also left my gym kit at work so had no squat shoes or wrist straps etc so happy to hit numbers regardless of how easy they should of been Squat beltless 60x5 80x5 100x3 125x3 145x1 162.5x3x3 Bench press 100x5x5 Chin-ups Weighted vest (20kg+10kgdb) 3x5 Staying with high frequency low vol for now, and progressive 5x5 and 3x3. I do however want to run smolov soon, will maybe weight to plateu first, feels like im just putting it off lol | ||
| lrogers75 | | ... | 17-04-2014 @ 23:29 |
Chris Wong is looking strong Member 5207, 371 posts SQ 232.5, BP 130, DL 272.5635.0 kgs @ 74kgs UnEq | Last 3 sessions tue 15.04.14 paused squats 120x3x3 all fast mil press 67.5x3x3 Power cleans working up to daily max 100 105x5 wed 16.04.14 deadlift worked up to 220x5, planned to try for 6 but lost talc so happy with 5 bench 95x6 102.5x4 110x2 Bulgarian split squat 85x5x2 want to do 100kg in4 weeks so will add 5kg per week trx row 8x3 thurs 17.04.14 front squat 60x5 80x3 100x3 120x1 130x1 140x4 missed 5th, again like last month due to grip, not really mobile enough for reps Military press 62.5x5x5 all easy pendley row 80x8x3 all up to date.... few missed lifts but overall happy with start to training. Next comp is Aug 2nd so plenty of time to add to my total from british | ||
| lrogers75 | | ... | 20-04-2014 @ 20:58 |
Chris Wong is looking strong Member 5207, 371 posts SQ 232.5, BP 130, DL 272.5635.0 kgs @ 74kgs UnEq | Last 2 sessions... 19/04/14 squats 60x5 90x5 120x3 150x3 170x1 180x5 wanted 6 but was so heavy today bench 3x3@110 Romanian deadlifts 60x5 80x5x2 very rushed session, especially bench, so decided to squat again, same weight but just until got heavy 20/04/14 squat 60x5 80x5 100x5 130x3 160x1 170x1 180x3 defecit deadlifts 200x3x3-smooth but fairly tough swings 32kgx15x3 pullups 6x3@25kg need to push next week more and get focus back, bank holiday weekend left me rushing sessions... | ||
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