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the strongest man at wilko's

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dan302Icon...02-04-2016 @ 13:20 
Avatar
i shy away from hard work
Member 549, 2761 posts
SQ 250, BP 132.5, DL 282.5
665.0 kgs @ 120kgs UnEq
LOG PRESS
60k x 5
80k x 3
90k x 3
100k x 3,3,3

STANDING DUMBELL PRESS
20k x 10,10,10

KETTLE BELL SNATCH
16k x 12,12,12 (each arm)
32k x 2,2
dan302Icon...04-04-2016 @ 13:56 
Avatar
i shy away from hard work
Member 549, 2761 posts
SQ 250, BP 132.5, DL 282.5
665.0 kgs @ 120kgs UnEq
SQUATS
bar x 10
60k x 5
100k x 3
180k x 1,1,1,1,1
dan302Icon...05-04-2016 @ 15:11 
Avatar
i shy away from hard work
Member 549, 2761 posts
SQ 250, BP 132.5, DL 282.5
665.0 kgs @ 120kgs UnEq
BENCH
bar x 10
60k x 5
80k x 3
100k x 5,5,5

DUMBELL INCLINE
30k x 10,10,10,10

TRICEPS

SIDE RAISES

REAR DELTS
dan302Icon...07-04-2016 @ 20:17 
Avatar
i shy away from hard work
Member 549, 2761 posts
SQ 250, BP 132.5, DL 282.5
665.0 kgs @ 120kgs UnEq
DEADLIFT
70k x 5
110k x 3
150k x 1
190k x 1
210k x 1
240k x 1

SNATCH GRIP DEADLIFT
140k x 6,6,6,6

WIDE GRIP PULLDOWNS
70k x 10,10,10,10

DUMBELL ROWS
15k x 10,10,10,10

CURLS
dan302Icon...09-04-2016 @ 05:24 
Avatar
i shy away from hard work
Member 549, 2761 posts
SQ 250, BP 132.5, DL 282.5
665.0 kgs @ 120kgs UnEq
LOG PRESS
60k x 5
80k x 3
90k x 3
100k x 5
110k x 1

LOG FTOH
80k x 5,5

STANDING DUMBELL PRESS
22.5k x 10,10,10

SIDE RAISES
12,12,12

REAR DELT RAISES
12,12,12
dan302Icon...12-04-2016 @ 16:57 
Avatar
i shy away from hard work
Member 549, 2761 posts
SQ 250, BP 132.5, DL 282.5
665.0 kgs @ 120kgs UnEq
SPEED SQUATS
bar x 10
60k x 5
100k x 3
132.5k x 3,3,3,3,3,3,3,3

PAUSED SQUATS
170k x 3
180k x 1
190k x 1

SPLIT SQUATS
16k bell x 10,10,10

HAMSTRING CURLS
8,8,8,8
dan302Icon...13-04-2016 @ 00:57 
Avatar
i shy away from hard work
Member 549, 2761 posts
SQ 250, BP 132.5, DL 282.5
665.0 kgs @ 120kgs UnEq
BENCH
bar x 10
60k x 6
90k x 8

DUMBELL INCLINE
32.5k x 10,10,10,10,10

CLOSE GRIP
60k x 15,15

CURLS
dan302Icon...15-04-2016 @ 18:53 
Avatar
i shy away from hard work
Member 549, 2761 posts
SQ 250, BP 132.5, DL 282.5
665.0 kgs @ 120kgs UnEq
DEADLIFT
70k x 5
110k x 3
140k x 1
180k x 1
200k x 2,2,2,2,2

SNATCH GRIP DEADLIFT
145k x 6,6,6,6

DUMBELL ROWS
15k x 12,12,12

FARMERS HOLDS
60k x 25s
100k x 25s,25s,25s,25s
130k x 8s

CURLS
dan302Icon...19-04-2016 @ 05:39 
Avatar
i shy away from hard work
Member 549, 2761 posts
SQ 250, BP 132.5, DL 282.5
665.0 kgs @ 120kgs UnEq
SQUATS (technique felt off)
100k x 3
140k x 1
180k x 3,3,3,2

LEG EXTENSIONS
12,12,12
dan302Icon...19-04-2016 @ 21:49 
Avatar
i shy away from hard work
Member 549, 2761 posts
SQ 250, BP 132.5, DL 282.5
665.0 kgs @ 120kgs UnEq
BENCH PRESS
60k x 8
105k x 2,2,2,2,2

DUMBELL INCLINE
32.5k x 10,10,10,10,10

BEHIND THE NECK PRESS
20k x 10
40k x 8,8,8

DUMBELL SHRUGS
32.5k x 12,12,12
dan302Icon...23-04-2016 @ 19:36 
Avatar
i shy away from hard work
Member 549, 2761 posts
SQ 250, BP 132.5, DL 282.5
665.0 kgs @ 120kgs UnEq
SPEED DEADLIFTS
70k x 5
110k x 3
150k x 3,3,3,3,3,3,3,3

SNATCH GRIP DEADLIFTS
150k x 6,6,6,6
dan302Icon...23-04-2016 @ 19:38 
Avatar
i shy away from hard work
Member 549, 2761 posts
SQ 250, BP 132.5, DL 282.5
665.0 kgs @ 120kgs UnEq
LOG PRESS
60k x 6
80k x 3
90k x 3
102.5k x 5

BTN PRESS
bar x 10
50k x 8
40k x 10,10,10,10,10

SEATED DUMBELL PRESS
15k x 15,15,15

SIDE RAISES
6k x 12,12,12,12

REAR DELTS
6k x 12,12,12,12
dan302Icon...25-04-2016 @ 21:49 
Avatar
i shy away from hard work
Member 549, 2761 posts
SQ 250, BP 132.5, DL 282.5
665.0 kgs @ 120kgs UnEq
SQUATS
bar x 10
60k x 5
100k x 3
140k x 1
180k x 2,2,2,2,2

PAUSED SQUATS
160k x 3,3,3

SQUATS
140k x 8

HAMSTRING CURLS

LEG EXTENSIONS
LuuuuuukeyIcon...26-04-2016 @ 20:17 
Avatar
Hill sprints are fun!
Member 731, 3253 posts
SQ 200, BP 127.5, DL 232.5
560.0 kgs @ 80kgs UnEq
Is there a plan at the minute?
dan302Icon...26-04-2016 @ 22:55 
Avatar
i shy away from hard work
Member 549, 2761 posts
SQ 250, BP 132.5, DL 282.5
665.0 kgs @ 120kgs UnEq
Luuuuuukey said:Is there a plan at the minute?


Just gone back onto cube method as I just end up stagnating without a plan

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