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World's Fongest Man

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fongIcon...30-01-2016 @ 15:31 
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really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
Everyday is Midlands prep lol I'm so weak! Will get some events in tomorrow or next weekend.
WILLSANIcon...30-01-2016 @ 15:56 
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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. where are you based now? you got somewhere to train events close?
fongIcon...30-01-2016 @ 18:13 
Avatar
really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
I live in Market Deeping which is pretty close to Rhinos in Stamford. They have a car, stones and few bits to mess about with. No Yoke though!
fongIcon...30-01-2016 @ 18:13 
Avatar
really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
We need to arrange another pre-comp sesh like last time pal that was awesome Happy
WILLSANIcon...31-01-2016 @ 13:32 
Avatar
Trump will get another four years
Member 126, 16707 posts
SQ 160, BP 110, DL 225
495.0 kgs @ 75kgs UnEq
yeah for sure. I did want to get up there pre comp to see where im at. got no access to yoke at the moment either. let me know when you want to go up.
fongIcon...01-02-2016 @ 14:59 
Avatar
really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
weekend after next sound good?
fongIcon...03-02-2016 @ 21:31 
Avatar
really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
Kettle bell swings
30x10kg
30x10kg
30x10kg

Strict press
5x40kg
5x40kg
3x60kg
3x60kg
1x80kg

Push press
1x80kg
1x100kg
1x105kg
1x110kg
1x115kg

Bear complex
1x60kg
1x70kg
1x80kg
1x90kg
1x100kg but failed last push press

Dumbbell curl
10x10kg
10x10kg
10x10kg
10x10kg
10x10kg

Front raise
10x10kg
10x10kg
10x10kg
fongIcon...07-02-2016 @ 13:24 
Avatar
really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
Yoke 15m
2x80kg
2x140kg
2x190kg
1x240kg

Tyre flips
5xmedium
5xbig

Stones
1x80kg, 100kg, 120kg
1x80kg, 100kg, 120kg

Trap bar deadlift
3x75kg+60kg chains
3x105+60kg chains
3x150kg+60kg chains
3x185kg+60kg chains
3x225kg+60kg chains
fongIcon...18-02-2016 @ 21:10 
Avatar
really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
strict press
10x20kg
5x40kg
5x60kg
3x70kg
2x80kg
2x80kg
2x80kg
2x80kg
2x80kg
2x80kg

deadlift
5x70kg
5x70kg
3x100kg
1x140kg
1x180kg
5x200kg belt
5x200kg belt
5x200kg belt

incline bench
5x40kg
5x60kg
5x80kg
5x80kg
5x80kg
5x80kg
5x80kg
fongIcon...20-02-2016 @ 12:19 
Avatar
really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
front squat
5x20kg
5x20kg
3x40kg
3x60kg
1x80kg
1x100kg
2x110kg
2x110kg
2x110kg
2x110kg
2x110kg
2x110kg

power clean
2x60kg
2x80kg
2x100kg
1x105kg
1x110kg
1x115kg PB

back squat
5x20kg
5x40kg
5x60kg
5x80kg
5x100kg
5x120kg
fongIcon...21-02-2016 @ 13:03 
Avatar
really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
bench
10x20kg
10x20kg
5x60kg
5x80kg
2x100kg
2x105kg
2x110kg
2x110kg
2x110kg

barbell row
5x60kg
5x60kg
5x80kg
5x80kg
5x80kg
5x80kg
5x80kg

dumbbell fly (weight per dumbbell)
8x12.5kg
8x12.5kg
8x17.5kg
8x17.5kg

lat pulldown
8x45kg
8x45kg
8x55kg
8x55kg

bodyweight dips
8x105kg
8x105kg
8x105kg
fongIcon...25-02-2016 @ 21:10 
Avatar
really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
Strict press
10x20kg
10x20kg
5x50kg
5x50kg
3x70kg
2x80kg
2x80kg
2x80kg
2x80kg
2x80kg
2x80kg

Deadlift
5x70kg
5x70kg
3x120kg
1x160kg
1x200kg
1x220kg belt
1x250kg belt
1x260kg belt PB

Lat pull down
Chest fly
fongIcon...25-02-2016 @ 21:11 
Avatar
really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
https://instagram.com/p/BCORoXAhKuMK06Y1NrSkKdgEuRlUW0NeGDuOwQ0/
fongIcon...27-02-2016 @ 13:13 
Avatar
really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
hang power clean + push press
5x70kg
5x70kg
1x90kg
1x100kg
1x110kg
1x120kg PB

front squat
5x60kg
5x80kg
5x100kg
5x120kg belt PB

very happy with today, feeling stronger than ever.

the power clean and push press was a 10kg on the power clean and push press, 5kg PB on the power clean and 2.5kg on the push press, all in one! Oosh!
fongIcon...27-02-2016 @ 13:13 
Avatar
really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
https://www.instagram.com/strongfong/ for videos

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