World's Fongest Man
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| fong |  | ... | 27-04-2016 @ 19:50 |
 really really interesting Member 3474, 2816 posts SQ 170, BP 120, DL 260550.0 kgs @ 100kgs UnEq | Post Edited: 27.04.2016 @ 19:51 PM by fong Training planned and supervised by Mr Geoff Capes  Lots more work than normal, very tiring!viking press 8x50kg 8x50kg 8x50kg clean 6x70kg 6x70kg 6x70kg clean and press 6x70kg 6x70kg 6x70kg power snatch to overhead squat 6x50kg 6x50kg 6x50kg front squat 6x80kg 6x80kg back squat 4x110kg 4x110kg box squat (3/4 squat) 6x110kg 6x120kg 6x130kg bench press 4x100kg 4x100kg 4x100kg | ||
| mark_f1 |  | ... | 27-04-2016 @ 20:56 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | That's a lot of work in one session. It'll be good to see your progress. | ||
| Flash | | ... | 28-04-2016 @ 07:54 |
 King of the impossible Member 3130, 2082 posts SQ 310, BP 200, DL 310820.0 kgs @ 85kgs UnEq | fong said:Training planned and supervised by Mr Geoff Capes Lots more work than normal, very tiring!viking press 8x50kg 8x50kg 8x50kg clean 6x70kg 6x70kg 6x70kg clean and press 6x70kg 6x70kg 6x70kg power snatch to overhead squat 6x50kg 6x50kg 6x50kg front squat 6x80kg 6x80kg back squat 4x110kg 4x110kg box squat (3/4 squat) 6x110kg 6x120kg 6x130kg bench press 4x100kg 4x100kg 4x100kg Well done mate and good to have such a knowledge guiding your training. Can't wait to see progression | ||
| fong | | ... | 21-02-2017 @ 20:58 |
really really interesting Member 3474, 2816 posts SQ 170, BP 120, DL 260550.0 kgs @ 100kgs UnEq | tried boxing for 4 weeks and hated it now want to start lifting again squat 5x5x60kg dead 5x5x100kg strict press 5x5x40kg found a very nice gym in hull | ||
| mark_f1 | | ... | 21-02-2017 @ 22:48 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Return of the Fong! Glad your back dude | ||
| fong | | ... | 24-02-2017 @ 18:18 |
really really interesting Member 3474, 2816 posts SQ 170, BP 120, DL 260550.0 kgs @ 100kgs UnEq | ty mark strict press 5x5x60kg front squat 2x2x20kg, 40kg and then 60kg snatches with broom followed by 5x2x20kg front raises lat pulldowns | ||
| danbaseley | | ... | 24-02-2017 @ 18:25 |
 A member for 10 years and still no mouldy peanuts Member 1252, 4473 posts SQ 160, BP 110, DL 215485.0 kgs @ 98kgs UnEq | Post Edited: 24.02.2017 @ 18:25 PM by danbaseley Glad to see you back. As someone who has been to Hull and back, I salute you on the nice gym. (Two of my best mates are free KH. It holds a very special place in my heart.) | ||
| fong | | ... | 27-02-2017 @ 21:30 |
really really interesting Member 3474, 2816 posts SQ 170, BP 120, DL 260550.0 kgs @ 100kgs UnEq | Squat 5x2x120kg Power clean 2x60kg 2x70kg 2x75kg 2x80kg 2x85kg Push press 2x60kg 2x60kg 2x70kg 2x80kg 2x90kg Bicep curl/dumbbell press super sets Tricep rope pull down things | ||
| fong | | ... | 02-03-2017 @ 22:21 |
really really interesting Member 3474, 2816 posts SQ 170, BP 120, DL 260550.0 kgs @ 100kgs UnEq | overhead squat 5x5x50kg dead 3x120kg 3x160kg 3x180kg front squat 5x5x70kg | ||
| fong | | ... | 04-03-2017 @ 12:58 |
really really interesting Member 3474, 2816 posts SQ 170, BP 120, DL 260550.0 kgs @ 100kgs UnEq | strct press 5x3x60kg 3x1x70kg clean singles up to 100kg incline bench 5x3x80kg | ||
| fong | | ... | 06-03-2017 @ 22:59 |
really really interesting Member 3474, 2816 posts SQ 170, BP 120, DL 260550.0 kgs @ 100kgs UnEq | Snatch up to 60kg Clean up to 110kg All singles | ||
| fong | | ... | 10-03-2017 @ 21:30 |
really really interesting Member 3474, 2816 posts SQ 170, BP 120, DL 260550.0 kgs @ 100kgs UnEq | snatch singles up to 65kg overhead squat up to 5x55kg strict press 3x5x60kg | ||
| fong | | ... | 17-03-2017 @ 20:24 |
really really interesting Member 3474, 2816 posts SQ 170, BP 120, DL 260550.0 kgs @ 100kgs UnEq | snatch 15x1x50kg snatch 30 second rest strict press 5x40kg 5x40kg 5x50kg 5x50kg 5x60kg 5x60kg jerk 5x50kg jerk 5x60kg jerk 5x70kg seated row 5x10x40kg tricep pull down 4x10 | ||
| fong | | ... | 21-03-2017 @ 19:46 |
really really interesting Member 3474, 2816 posts SQ 170, BP 120, DL 260550.0 kgs @ 100kgs UnEq | power clean and jerk singles up to 110kg deadlift doubles up to 160kg deadlift singles up to 210kg | ||
| fong | | ... | 24-03-2017 @ 20:08 |
really really interesting Member 3474, 2816 posts SQ 170, BP 120, DL 260550.0 kgs @ 100kgs UnEq | snatch singles up to 60kg up to 5x125kg squat 4x5 60kg strict press | ||
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