600 total @ 75kg
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| lrogers75 |  | ... | 19-05-2014 @ 23:32 |
Chris Wong is looking strong Member 5207, 371 posts SQ 232.5, BP 130, DL 272.5635.0 kgs @ 74kgs UnEq | Last few sessions... thurs squat tech work 145x5x3 mil press 65x5x5 pendlay row 80x8x3 fri def dead speed 140x3x5 swings 54kgx15x3 chins +20x6 +30x6 +35x6 sat squats 182.5x5 pb bench 112.5x3x3 rom dead 100x6x3 | ||
| lrogers75 | | ... | 20-05-2014 @ 09:02 |
Chris Wong is looking strong Member 5207, 371 posts SQ 232.5, BP 130, DL 272.5635.0 kgs @ 74kgs UnEq | Squats beltless 60x5 100x5 130x3 150x1 167.5x4x3 took my stance in recently and feels comfortable and strong bench 105x5x5 clean pulls 110x3x3 | ||
| lrogers75 | | ... | 21-05-2014 @ 23:02 |
Chris Wong is looking strong Member 5207, 371 posts SQ 232.5, BP 130, DL 272.5635.0 kgs @ 74kgs UnEq | Last two sessions tue 20.05 paused squats 125x5x3 mil press 72.5x3x3 pullups +20x6 +35x6x2 wed 21.05 deadlifts 60x5 100x5 140x3 180x3 220x1 235x4 bulg squats 60x5 80x3 90x3 105x4 lost balance on 5th 105x5 much better bench press 100x6 107.5x4 115x2 all superset with trx pulls 8x3 | ||
| lrogers75 | | ... | 26-05-2014 @ 23:19 |
Chris Wong is looking strong Member 5207, 371 posts SQ 232.5, BP 130, DL 272.5635.0 kgs @ 74kgs UnEq | End of last week thus squats 145x5x3 mil press 5x5@65kg pendlay row 90x8x3 fri def spd deads 140x3x5 swings 32kg +light band 15x3 chins Bw+25kg 6x3 sat squats worked up to 195x3 pb bench 115x3x3 rom deads 105x6x3 | ||
| lrogers75 | | ... | 26-05-2014 @ 23:22 |
Chris Wong is looking strong Member 5207, 371 posts SQ 232.5, BP 130, DL 272.5635.0 kgs @ 74kgs UnEq | Monday squats beltless 60x5 100x5 120x3 140x1 170x3x3 bench press 107.5x5x5-last month this was grindy, today felt smooth, comfortable enough to not call over a spot! Clean pulls 60x3 100x3 115x3x3 1 min rest between, speed is feeling good, might change sports  | ||
| lrogers75 | | ... | 27-05-2014 @ 23:33 |
Chris Wong is looking strong Member 5207, 371 posts SQ 232.5, BP 130, DL 272.5635.0 kgs @ 74kgs UnEq | Tue 27.05 squats paused 60x5 100x3 130x3x3 mil press 75x3x3 superset with pullups bw+30x6x3 | ||
| lrogers75 | | ... | 28-05-2014 @ 22:23 |
Chris Wong is looking strong Member 5207, 371 posts SQ 232.5, BP 130, DL 272.5635.0 kgs @ 74kgs UnEq | Wed 28.05.14 deadlifts 60x5 100x5 140x3 180x3 210x1 230x1 240x2+1f felt so heavy, and first deadlift set ive missed in months, onlything I can guess is tue sess was late, todays fairly early and went to bed later than normal bench 102.5x6 110x4 117.5x2 bulg squat 60x5 80x3 100x3 110x5pb seated row 8x3 | ||
| lrogers75 | | ... | 31-05-2014 @ 23:02 |
Chris Wong is looking strong Member 5207, 371 posts SQ 232.5, BP 130, DL 272.5635.0 kgs @ 74kgs UnEq | Second half of the week..... thurs squats 155x5x3 focus on descend and tightness mil press 70x5x3 ss kb row 24x2x10x3 fri def deads 140x3x5all quick kb swings 54kgx15x3 chins bw+30x6 +35x5x2 | ||
| lrogers75 | | ... | 31-05-2014 @ 23:04 |
Chris Wong is looking strong Member 5207, 371 posts SQ 232.5, BP 130, DL 272.5635.0 kgs @ 74kgs UnEq | Sat 31.05 squats 60x6 100x5 130x3 160x3 180x1 190x1 200x2pb very unpysched squatting, had to work for second rep but felt strong, narrower stance seems to work well romanian deads 112.5x6x3 bench 60x5 80x3 100x2 117.5x3x3 tpugh but first time doing 3x3 at that weight | ||
| lrogers75 | | ... | 03-06-2014 @ 22:31 |
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 squats beltless 60x5 100x5 120x3 140x2 160x1 172.5x3x3 bench 110x5x4 110x4+1f so close!!! Clean pulls 120x1x3 1min between sets, all fast tue paused squats warm up reps all done klokov stylev 60x1 100x1 120x1 130x5x3 all long pauses, really happy with how these felt today mil press 77.5x3x2 pb! Chins Bwx6 +25x6 +35x6x2 | ||
| lrogers75 | | ... | 05-06-2014 @ 21:18 |
Chris Wong is looking strong Member 5207, 371 posts SQ 232.5, BP 130, DL 272.5635.0 kgs @ 74kgs UnEq | Last 2 sessions wed 04.06 deadlifts 60x5 100x5 140x3 180x3 210x1 230x1 247.5x2 pb! Bench 60x5 80x3 100x1 105x6 112.5x4 120x2 pb! First ever double on this, gotta triple sat, defo feel like there was at least one more rep trx row 8x3 bulg squat up to 120x3 on one leg, then lost my head and couldnt even stand balanced with it on my back.... thurs squats 160x5x2 felt heavy after yesterday so dropped as focus is technique 140x5 mil press up to 72.5x5 pb! Pendlay row 70x8 80x8 90x8 both nice sessions with some good pbs in there! | ||
| lrogers75 | | ... | 06-06-2014 @ 19:08 |
Chris Wong is looking strong Member 5207, 371 posts SQ 232.5, BP 130, DL 272.5635.0 kgs @ 74kgs UnEq | Thurs 06.05 speed work day def deads (2inch def) 60x5 100x5 140x3 all off floor 140x3x5 off def 1 min rest between sets, all nice and snappy kb swings 32kg+band 15x3 pullups bwx6 +25kg 6x3 | ||
| lrogers75 | | ... | 07-06-2014 @ 16:54 |
Chris Wong is looking strong Member 5207, 371 posts SQ 232.5, BP 130, DL 272.5635.0 kgs @ 74kgs UnEq | Sat 07.06.14 Squats 60x5 100x5 130x3 150x3 170x2 185x1 200x1 210xf 210xf close but just not happening, on feedback my stance was wider than my warmups and recent work, but old habits that ineed to break if I want a big squat.....I blame lurky Chris bench 60x5 80x5 90x3 100x1 110x1 120x2+1f 120x1+1f hoping totriple this after recent success with bench, 1st set close, second was tired rom deads 100x6 115x6x2 | ||
| lrogers75 | | ... | 18-06-2014 @ 23:18 |
Chris Wong is looking strong Member 5207, 371 posts SQ 232.5, BP 130, DL 272.5635.0 kgs @ 74kgs UnEq | Had last week as a delosd, butretried 210 squat.... failed, but tripled 120 bench. Everything else pretty much 50% and for speed Tue 17th squats beltless 60x5 100x5 130x3 150x1 167.5x5x3 really tough today bench 105x5x5 all smooth and strong clean pulls 107.5x3x3 Wed 18th paused squats beltless 125x5x3 tight but not noticably quick mil press 75x3x3 pullups 8x3@bw+25kg | ||
| lrogers75 | | ... | 20-06-2014 @ 20:48 |
Chris Wong is looking strong Member 5207, 371 posts SQ 232.5, BP 130, DL 272.5635.0 kgs @ 74kgs UnEq | thurs 19.06 deadlifts 60x5 100x5 140x3 180x3 200x1 227.5x4+1f this would of still been 5kg under my 5rm, so suprised to miss, 200 felt good, 227.5 felt tough bench 60x5 80x5 97.5x6 105x4 112.5x2 nice and easy wave pullups 25kg 8x3 fri 20.06 squats tech work 150x5x3 felt really nice today mil press 67.5x5x5 grindy as f**k superset last 3 sets with db row 25sx8x3 | ||
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