600 total @ 75kg
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| moz |  | ... | 20-04-2014 @ 21:04 |
 Feasting on humble pie. Member 51, 1692 posts SQ 227.5, BP 185, DL 272.5685.0 kgs @ 90.4kgs UnEq | Dude you want to add 5kg to your bench by the end of the year!? there's shooting for realistic goals and there's having low aims. Come on man... 140??? | ||
| lrogers75 | | ... | 20-04-2014 @ 22:50 |
Chris Wong is looking strong Member 5207, 371 posts SQ 232.5, BP 130, DL 272.5635.0 kgs @ 74kgs UnEq | moz said:Dude you want to add 5kg to your bench by the end of the year!? there's shooting for realistic goals and there's having low aims. Come on man... 140??? 140 is the aim now, when I started the journal id just done 125 after 18 months been suck at 120, to the point where when trying to figure out how to up total I would presume bench would stay the same. Since jan 10kg has gone on to bench so 140 wud be brill. | ||
| Rodger | | ... | 20-04-2014 @ 23:08 |
 salad dodger *missing* Member 1805, 10367 posts SQ 215, BP 121, DL 240576.0 kgs @ 100kgs UnEq | Big numbers mate! | ||
| lrogers75 | | ... | 23-04-2014 @ 10:12 |
Chris Wong is looking strong Member 5207, 371 posts SQ 232.5, BP 130, DL 272.5635.0 kgs @ 74kgs UnEq | Last 2 sessions mon 21.04 Squats beltless 60x5 80x5 100x3 120x3 140x1 165x3x3 all clean and deep but not easy! Bench 102.5x5x5 tue 22.04 Power cleans 40x3 60x3 80x1 90x1 100xfx2 shoulder and chest tight making rack difficult paused squats 120kgx5x3 all fast! military press 70x3x3 chins bw+20x5 +25x5 +30x5 off to deadlift now | ||
| lrogers75 | | ... | 23-04-2014 @ 21:05 |
Chris Wong is looking strong Member 5207, 371 posts SQ 232.5, BP 130, DL 272.5635.0 kgs @ 74kgs UnEq | 23.04.14 deadlifts 60x5 100x5 140x3 180x2 210x1 232.5x5pb 12.5kg up on previous 5rm, only planned for 4 but felt good bench press 95x6 102.5x2 110x2 was meant to bee 112.5 so then 112.5x2 bulgarian split squat 90x5x2 seated row 8x3 really happy with all of this! vid below of the deadlift.... | ||
| lrogers75 | | ... | 24-04-2014 @ 22:53 |
Chris Wong is looking strong Member 5207, 371 posts SQ 232.5, BP 130, DL 272.5635.0 kgs @ 74kgs UnEq | 24.04.14 front squats 60x5 80x5 100x3 120x2 140x1 150x2 pb military press 65x5x5 pendlay row 80x8x3 | ||
| lrogers75 | | ... | 25-04-2014 @ 21:19 |
Chris Wong is looking strong Member 5207, 371 posts SQ 232.5, BP 130, DL 272.5635.0 kgs @ 74kgs UnEq | 25.04.14 Nice quick sess today defecit deadlifts 60x5 10x5 140x3 180x1 200x3x3 swings 32kgx15x2 chins bwx12 bwx12 bwx8 rp 4 No belt or weighted vest, but reps were hard  | ||
| lrogers75 | | ... | 26-04-2014 @ 22:44 |
Chris Wong is looking strong Member 5207, 371 posts SQ 232.5, BP 130, DL 272.5635.0 kgs @ 74kgs UnEq | 26.04.14 squat 60x5 100x5 130x3 155x1 175x1 192.5x3 pb last rep lost balance slightly, but regained just in time to finish, was tough but happy bench 112.5x3x3 romanian deadlift 80x6x3 face pulls 10x3 good weeks training with some decent pbs, still undecided whever or not to run smolov base next month, will wait to see what next 2 weeks are like, been on this training plan for 4.5 months, it's worked brill but think im reaching its limit..... | ||
| lrogers75 | | ... | 01-05-2014 @ 10:27 |
Chris Wong is looking strong Member 5207, 371 posts SQ 232.5, BP 130, DL 272.5635.0 kgs @ 74kgs UnEq | Last few sessions... monday 28.04 beltless squats 60x5 80x5 100x3 120x1 140x1 150x1 167.5x3x3 bench 105x5x5 powecleans worked up to 100x1 29.04 paused squats 125x5x3 all fast mil press 70x3x3 chins bw+25 x6x3 30.04 deadlifts 60x5 100x5 140x3 180x3 200x1 220x1 237.5x3 fairly comfortable bench press 100x6 107.5x4 115x2 bulgarian split squat 95kgx5x2 seated row 8x3 | ||
| lrogers75 | | ... | 04-05-2014 @ 22:30 |
Chris Wong is looking strong Member 5207, 371 posts SQ 232.5, BP 130, DL 272.5635.0 kgs @ 74kgs UnEq | Second half of week thurs front squat 60x5 80x5 100x3 120x1 140x1 150x2 mil press 67.5x5x3 pendley row 85x8x3 sat def deadlifts 205x3x3 kb swing 54kgx15x3 chins +25x6x3 sun 04.05.14 squats 60x5 100x5 120x3 140x3 160x1 180x1 195x2 slight touch on the second rep, may of been a grind otherwise bench 115x3x3 rom deads 90x6x3 good week, after some advice im trying a slightly narrower stance on squats, deads are really flying and im hoping to pull 270 kg at the bdfpa 4 nations in aug, before then though think its time to run smolov jr for squat after nexts weeks training. | ||
| lrogers75 | | ... | 05-05-2014 @ 22:17 |
Chris Wong is looking strong Member 5207, 371 posts SQ 232.5, BP 130, DL 272.5635.0 kgs @ 74kgs UnEq | 05.05.14 squats beltless 60x5 90x5 120x3 140x3 160x1 170x3x3 bench 107.5x5x5 hang cleans worked up to an easy 85 and left it there trx rows 8x3 bench was extremely tough on the last 2 sets, squat felt good with a slightly narrower stance | ||
| lrogers75 | | ... | 07-05-2014 @ 16:35 |
Chris Wong is looking strong Member 5207, 371 posts SQ 232.5, BP 130, DL 272.5635.0 kgs @ 74kgs UnEq | Last 2 sessions Tue 06.05.14 paused squat 125x5x3 military press 75x3x3 chins bwx5 +20x6 +25x6 +30x6 wed 07.05.14 deadlift 60x5 100x5 140x3 180x2 210x1 230x1 245x2 comfortable-wud like to double 250 soon bench 102.5x6 110x4 117.5x2 pb bulg split squat Worked up to 100x5x2 seated row 8x3 finished with some battleropes..... so tough!!!! | ||
| lrogers75 | | ... | 09-05-2014 @ 08:40 |
Chris Wong is looking strong Member 5207, 371 posts SQ 232.5, BP 130, DL 272.5635.0 kgs @ 74kgs UnEq | Thurs 08.05.14 front squat 60x5 80x5 100x3 140x2 150x1 160x1 pb military press Worked up to 70x5x1 pendlay row 90x8x3 | ||
| lrogers75 | | ... | 10-05-2014 @ 22:02 |
Chris Wong is looking strong Member 5207, 371 posts SQ 232.5, BP 130, DL 272.5635.0 kgs @ 74kgs UnEq | Last 2 sessions fri 09,05.14 defecit deadlifts 207.5x3x3 Kb swings 54kgx15x3 Pullups Bwx6 +20x6 +30x6 +35x6 sat 10.05.14 squats 60x5 100x5 120x3 140x3 160x1 175x1 185x1 197.5x2pb bench 117.5x2 117.5x3x2 only meant to be 2 sets of 3 but forgot on first set and onlydid a double, made it very difficult! Romania deadlifts 100x6x3 months training done, again gone so well that ill put smolov off again, cant complain about making gains but so surprised I haven't started missing numbers or plateuing after 6 months of the same work. Small increments ftw | ||
| lrogers75 | | ... | 14-05-2014 @ 18:30 |
Chris Wong is looking strong Member 5207, 371 posts SQ 232.5, BP 130, DL 272.5635.0 kgs @ 74kgs UnEq | Post Edited: 14.05.2014 @ 18:35 PM by lrogers75 Last 3 sessionsmonday 12.04 squats beltless 60x5 90x5 120x3 140x2 165x5x3 Bench press 102.5x5x5 clean pulls 105x3x3 tue 13.04 paused squats beltless 125x5x3 all fast military press 70x3x3 pullups bwx6 +20x6 +25x6 +32x6 wed 14.04 deadlifts 60x5 100x5 140x3 180x3 200x1 220x7 pb bench press 97.5x6 105x4 112.5x2 all smooth and comfortable bulg squat 100x6 100x6 100x5 on other leg, so tired and couldn't gain composure seated row 8x3 vid of 220x7 | ||
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