600 total @ 75kg
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| lrogers75 |  | ... | 10-05-2015 @ 13:44 |
Chris Wong is looking strong Member 5207, 371 posts SQ 232.5, BP 130, DL 272.5635.0 kgs @ 74kgs UnEq | Saturdays squats 09/05/15 60x5 100x5 120x3- all high bar 140x1 160x1 180x1 200x4-rep pb! felt good, silly thing to learn from, i put my shuffle by my waist, every rep it skipped the song ha, this was quite off putting. my old belt it could clip on, not sure where to put it now during squats mil press 60kgx5x3-nice a quick-build up begins defecit dead around 2 inches 140kgx3x3 sumo pulls 140kgx3x2 | ||
| OwenL |  | ... | 10-05-2015 @ 15:28 |
 has a tiny penis Member 2897, 5018 posts SQ 220, BP 140, DL 270630.0 kgs @ 82.2kgs UnEq | Clip it to the bottom of your top or top of shorts. I had the same problem lol  very strong Luke. | ||
| lrogers75 | | ... | 11-05-2015 @ 21:06 |
Chris Wong is looking strong Member 5207, 371 posts SQ 232.5, BP 130, DL 272.5635.0 kgs @ 74kgs UnEq | Monday 11/05/15 Squats beltless and lowbar 160kgx5x3- struggled to get into the groove on set 1, set 2 and 3 were better! Bench press- wide 100x3x3-all reps paused, all reps quick superset trx row 12x3 farmers walk 50kg dumbbells 50kgx2-20mx2 so much more difficult with dbs as opposed to farmers carries upper body circuit x2 | ||
| lrogers75 | | ... | 13-05-2015 @ 20:35 |
Chris Wong is looking strong Member 5207, 371 posts SQ 232.5, BP 130, DL 272.5635.0 kgs @ 74kgs UnEq | Post Edited: 13.05.2015 @ 20:37 PM by lrogers75 Tuesdays Bench85kgx3x6 sets, all paused, all comp width 82.5kgx17- hand slipped ans had to rack for a few seconds after 14 reps, chalk next time 85x12 chins bw+20kgx6 +25kgx6x2 dips up to 45kgx6 superset face pulls 12x3 rope extensions 12x3 Wednesday 13/05/15 deadlift 184kgx1 212.5kgx1 237.5kgx5-pb! really happy with todays set, new pb and no rest between etc, first 4 were fast, rep 5 slower, ill link my instagram, really like instagram, less bs more to the point lifting, only prob is cutting down the vids... https://instagram.com/p/2oh6NYv9Sa/?taken-by=rogers.luke https://video-lhr.xx.fbcdn.net/hvideo-xap1/v/t43.1792-2/11211317_10155484848555335_1345242138_n.mp4?efg=eyJxZSI6ImZiY2RuX3ZpZGVvX3JhdGVsaW1pdF9yb2xsb3V0Mix2X3JvbGxvdXQifQ%3D%3D&oh=86f4b461600d383b271bf444ab0386a2&oe=5553D11D sumo 143kgx3 165kgx3- really don't like this, but deadlift has felt stronger since incorporating? Paused squat- high bar 130kgx3x3- first 2 sets beltless- last one with belt, more to compare speed than anything dead hangs x2 upper body circuit for pump age | ||
| Paul_D | | ... | 13-05-2015 @ 21:11 |
 Hey mate, my name is Paul Dudley Member 632, 3628 posts SQ 200, BP 155, DL 282.5637.5 kgs @ 77kgs UnEq | Fantastic deadlifting mate! Well done! | ||
| lrogers75 | | ... | 16-05-2015 @ 12:24 |
Chris Wong is looking strong Member 5207, 371 posts SQ 232.5, BP 130, DL 272.5635.0 kgs @ 74kgs UnEq | Friday 15/05/15 Bench press- all paused, pinky on ring (no homo) 97.5kgx5x5-this was ok, not easy but not in doubt Ballista 110kgx3 all paused 120kgx3- all paused Wide pullups 10x4 db press 26kgx10 30kgx10 34kgx8 40kgx8- alot more stable, hopefully stronger sooon Pendlay row 70kgx8 75kgx8x2 tricep extensions 15 12 10 decent session- nice and light, technique is starting to get there now! | ||
| lrogers75 | | ... | 22-05-2015 @ 10:14 |
Chris Wong is looking strong Member 5207, 371 posts SQ 232.5, BP 130, DL 272.5635.0 kgs @ 74kgs UnEq | Been away for a fre days up wales, not missed any sessions but trained at awkward times (early day of leaving, late day of return) Bench all paused 105kgx3x3-monday this felt heavy 82.5x3x6 sets-tue- the difference on a decent bench and bar is massive, felt like i was benching nothing, guess it is really nothing ha 82.5kgx17 tng-couldnt get a rythmm going 87.5x10 Squat monday 170kgx4x3sets- beltless and lowbar, not easy, tired from sats squats Wed- high bar beltless paused 130kgx3x3- beast these have felt, nice and upright Deadlift 225x1 232.5x3- was meant to be 240 but was a misload, doesnt matter as it was my easy week, next week 252.5x3 :0 felt really tight last couple of weeks as ive slacked off mobility and yoga, been doing the bare min, going to do at least 15 mins most days and the usual limber 11 | ||
| Sawyers | | ... | 22-05-2015 @ 10:31 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | lrogers75 said:Saturdays squats 09/05/15 200x4-rep pb! felt good, silly thing to learn from, i put my shuffle by my waist, every rep it skipped the song ha, this was quite off putting. my old belt it could clip on, not sure where to put it now during squats Put it on the top of your t shirt.. unless your t shirt is too tight!  Great lifting in here as usual, I enjoy the videos too. | ||
| lrogers75 | | ... | 23-05-2015 @ 09:37 |
Chris Wong is looking strong Member 5207, 371 posts SQ 232.5, BP 130, DL 272.5635.0 kgs @ 74kgs UnEq | 22/05/15 bench press- all reps paused, wider grip 97.5kgx6x5 sets- getting tired towards set 4 and 5, but all reps nice and smooth forgot my slingshot so did a couple of fatigued singles 110kgx1 117.5kgx1-nice and smooth with a long pause, feeling optimistic Wide pullups bwx8x2 +10kgx8x2 db press incline 28kgsx10 32kgx10 36kgx8 42kgx6-8 hopefully next week pendlay row 70kgx8x3 some tricep extensions | ||
| lrogers75 | | ... | 24-05-2015 @ 12:46 |
Chris Wong is looking strong Member 5207, 371 posts SQ 232.5, BP 130, DL 272.5635.0 kgs @ 74kgs UnEq | 23/05/15 Squats 60x5 100x3 130x1- all done highbar for mobility 150kgx1 170kgx1 190kgx1-belted 207.5kgx2-pb! 187.5x2 187.5x2 with sleeves for comparision this was very comfortable for a double pb. im enjoying hitting some sort of pb each week, wonder how long it will last, but ive done the deadlift version of this for over a year now, now hitting 2 pbs a month instead of 4, this is what i will do for squat military press 65kgx5x3 sets superset band face pulls 15x3 defecit deadlift 140kgx3x3- all quick, but tired towards end so left out speed sumo. | ||
| OwenL | | ... | 24-05-2015 @ 14:32 |
has a tiny penis Member 2897, 5018 posts SQ 220, BP 140, DL 270630.0 kgs @ 82.2kgs UnEq | lovely mate, need to catch you up!!! | ||
| lrogers75 | | ... | 24-05-2015 @ 15:01 |
Chris Wong is looking strong Member 5207, 371 posts SQ 232.5, BP 130, DL 272.5635.0 kgs @ 74kgs UnEq | OwenL said:lovely mate, need to catch you up!!! I think you have! your lifting very well I am enjoying chasing again, 74s is crazy atm, the thought of not been top 3 at gbpf nationals is scary! not many have totalled 600 but apparently a few feel they will surpass that soon | ||
| lrogers75 | | ... | 26-05-2015 @ 15:28 |
Chris Wong is looking strong Member 5207, 371 posts SQ 232.5, BP 130, DL 272.5635.0 kgs @ 74kgs UnEq | monday 25/05/15 Squats-beltless 60x5 100x5 130x3- all high bar 150x1 175kgx3x3 bench press-wide, all paused 100x3 110kgx1-quick! 100kgx3 farmers walk- 20m- on farmers handles 58kg per hand 20mx3 standing row 10x3 upper body circuit- some light curls raises and face pulls Been inspired by ppls chat by tracking macros, been tracking mine all week, down to 75.7kg morning weight, like training if its tracked its easier to keep on the push. Shouldve done it a long time ago. im alot more disciplined when its logged. | ||
| OwenL | | ... | 26-05-2015 @ 17:35 |
has a tiny penis Member 2897, 5018 posts SQ 220, BP 140, DL 270630.0 kgs @ 82.2kgs UnEq | Strong as usual on them squats Luke. I track my macros, it does help but takes some tweaking. I rob macros from the following day if i eat too much lol Plus the Kcal suggestions per day are very individual. | ||
| lrogers75 | | ... | 28-05-2015 @ 11:30 |
Chris Wong is looking strong Member 5207, 371 posts SQ 232.5, BP 130, DL 272.5635.0 kgs @ 74kgs UnEq | Wed 28/05/2015 Deadlift 61kgx5 102kgx5 143kgx3 184kgx1 212kgx1 232.5x1-belt on 252.5kgx2+1f-lost positioning on rep 3, didnt budge, first 2 were the fasted reps ive done on 250+ after watching the video i went back in to do the 3rd rep 40 seconds after.... 252.5kgx1 should of been a comfortable new 3rm, but mentally and positionally f**ked it up. still happy to get the 3rd but shame i had to have 40 secs between 2nd and 3rd reps. Will upload the vid once finished work sum dl up to 160kgx3 paused squats high bar (with sleeves) 130kgx3x3-best technically these have felt since being reintroduced deadhangsx 2 30 second sets upper body circuit x2 lat raises x20 face pulls x15 tricep extensions x15 hammer curls x15 | ||
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