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StrongFong - My Road to Competitive Strongman

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fongIcon...14-03-2012 @ 13:53 
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really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
Post Edited: 14.03.2012 @ 14:14 PM by fong
week D wendler's 5/3/1

incline bench press
10x 40kg
10x 40kg
5x 60kg
5x 70kg
5x 80kg
2x 90kg
10x 50kg
10x 50kg
10x 50kg
10x 50kg
10x 50kg

bicep curl
8x 35kg
8x 35kg
8x 35kg
6x 45kg
5x 45kg
5x 45kg
2x 50kg

seated dip
10x 90kg
10x 90kg
10x 90kg
6x 105kg
6x 105kg
6x 105kg
fongIcon...15-03-2012 @ 11:07 
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really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
Post Edited: 15.03.2012 @ 11:09 AM by fong
found an old photo of me at my 21st (jan 2011)

76kg vs 112kg
http://a5.sphotos.ak.fbcdn.net/hphotos-ak-snc7/429555_29019255...

PROGRESS
fongIcon...17-03-2012 @ 18:53 
Avatar
really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
Post Edited: 17.03.2012 @ 18:57 PM by fong
deadlifts
8x 70kg
8x 70kg
5x 120kg
5x 140kg
5x 160kg
3x 180kg
3x 180kg

rack pulls
7x 120kg
7x 120kg
7x 120kg
7x 120kg
7x 120kg
fongIcon...18-03-2012 @ 17:54 
Avatar
really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
Post Edited: 18.03.2012 @ 17:54 PM by fong
15 mins elliptical trainer cardio

incline bench press

5x 60kg
5x 70kg
5x 75kg
5x 80kg
5x 85kg
3x 90kg
10x 55kg
10x 55kg
10x 55kg
10x 55kg
10x 55kg

seated row (machine went up in lbs for some reason)

10x 70kg
10x 79kg
10x 89kg
8x 98kg
fongIcon...20-03-2012 @ 15:13 
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really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
Post Edited: 20.03.2012 @ 15:15 PM by fong
squats

5x 70kg
2x 120kg
2x 140kg
2x 160kg
1x 180kg
1x 190kg NEW PB
fx 195kg (can't blame me for trying)

front squats

5x 60kg
6x 60kg
6x 60kg
10x 60kg
10x 60kg

decided i wanted a new squat pb today considering it hadn't moved for months. i was confident as squatting 95% of 182.5kg (old pb) had gotten a lot easier. hence the sort of low reps, wanted to be as fresh as possible for it, and it paid off!

closing in on 200kg...
Funky_monkeyIcon...22-03-2012 @ 02:13 
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403 forbidden message
Member 160, 5120 posts
SQ 190, BP 137.5, DL 225
552.5 kgs @ 86kgs UnEq
fong said:found an old photo of me at my 21st (jan 2011)

76kg vs 112kg
http://a5.sphotos.ak.fbcdn.net/hphotos-ak-snc7/429555_29019255...

PROGRESS


35kg in a little over a year. Good job! I've gained 6kg in about 8 years.
fongIcon...27-03-2012 @ 10:19 
Avatar
really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
yesterday

incline bench

10x 40kg
5x 60kg
5x 75kg
5x 80kg
4x 85kg
3x 90kg
1x 95kg
10x 55kg
10x 55kg
10x 55kg
10x 55kg
10x 55kg

bicep curl

6x 35kg
6x 35kg
6x 35kg

dumbbell skull crusher

10x 37.5kg
10x 37.5kg
10x 37.5kg

seated fly thing

10x 60kg
5x 100kg
5x 100kg
5x 100kg
fongIcon...27-03-2012 @ 17:22 
Avatar
really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
Post Edited: 27.03.2012 @ 17:26 PM by fong
squats

10x 40kg
5x 60kg
5x 80kg
5x 100kg (up to this point i was helping a friend with his form)
3x 150kg
3x 160kg
1x 170kg
10x 90kg
10x 90kg
10x 90kg
10x 90kg
10x 90kg

leg extensions

10x 50kg
10x 50kg
10x 50kg
8x 100kg (til failure, then my friend stepped up and topped it etc)
11x 100kg
13x 100kg (i lose to his 14 reps Unhappy)

pull ups for the lols

2x bodyweight
fongIcon...01-04-2012 @ 13:44 
Avatar
really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
Post Edited: 01.04.2012 @ 13:46 PM by fong
deadlifts

10x 100kg
5x 150kg
5x 160kg
5x 180kg

front squats

6x 60kg
7x 60kg
8x 60kg
9x 60kg
10x 60kg

deadlifts

10x 100kg
10x 100kg
10x 100kg
fongIcon...02-04-2012 @ 13:47 
Avatar
really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
strict military press

10x 30kg
5x 50kg
5x 60kg
2x 70kg
fx 75kg

push press

2x 75kg
2x 75kg
3x 80kg
1x 90kg

shrugs

10x 100kg
10x 100kg
10x 120kg
10x 120kg
10x 120kg

seated tricep extension machine (sort of like a seated dip idk)

10x 77kg
10x 107kg
10x 107kg
10x 107kg
10x 107kg
fongIcon...05-04-2012 @ 15:16 
Avatar
really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
squats

10x 100kg
6x 120kg
4x 140kg
2x 160kg

squats (with wraps)

3x 160kg
1x 180kg

squats

8x 100kg
10x 100kg
10x 100kg
10x 100kg
10x 100kg
fongIcon...06-04-2012 @ 14:10 
Avatar
really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
Post Edited: 06.04.2012 @ 14:39 PM by fong
incline bench

10x 40kg
5x 60kg
5x 70kg
5x 80kg
5x 85kg
3x 90kg
3x 90kg
1x 100kg
10x 60kg
10x 60kg
10x 60kg
10x 60kg
10x 60kg

bicep curl

10x 25kg
6x 35kg
3x 45kg

seated dip

10x 107kg
10x 107kg
10x 107kg
10x 107kg
10x 107kg

just found the journal button at the top lol, that makes life a little easier!
fongIcon...09-04-2012 @ 16:19 
Avatar
really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
deadlifts

10x 70kg
5x 110kg
5x 130kg
5x 150kg
5x 170kg
3x 190kg
1x 210kg hitched to f**k
1x 210kg properly
10x 110kg
10x 110kg
10x 110kg
10x 110kg
10x 110kg

no straps as i snapped one a few weeks ago. quite enjoy lifting without tbh.
wjmxm21Icon...09-04-2012 @ 16:33 
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improvment is a MUST !!
Member 1407, 1628 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Good work Cool
TerminatorIcon...09-04-2012 @ 16:59 
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jerking is obviously great,
Member 2521, 4712 posts
SQ 235, BP 160, DL 290
685.0 kgs @ 111kgs UnEq
Crazy weight gain dude! What was your diet since you started lifting ?

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