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the strongest man at wilko's

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dan302Icon...29-01-2016 @ 15:29 
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
60k x 5
100k x 3
140k x 1
180k x 1
200k x 1
230k x 3

18" DEADLIFTS
220k x 1
245k x 3,3,3

DEFICIT (SPEED)
132.5k x 5,5,5

PULLDOWNS
65k x 10,10,10

CABLE ROWS
50k x 10,10,10

FACEPULLS
50k x 12,12,12

DUMBELL SHRUGS
35k x 12,12
dan302Icon...30-01-2016 @ 14:57 
Avatar
i shy away from hard work
Member 549, 2761 posts
SQ 250, BP 132.5, DL 282.5
665.0 kgs @ 120kgs UnEq
LOG PRESS
60k x 5
80k x 3
90k x 3
100k x 1
105k x 4,1 (meant to be 5.....forgot to breath)

LOG OVERHEAD HOLDS
90k x 20s,20s,20s

STRICT LOG
60k x 10,10,10
dan302Icon...01-02-2016 @ 21:56 
Avatar
i shy away from hard work
Member 549, 2761 posts
SQ 250, BP 132.5, DL 282.5
665.0 kgs @ 120kgs UnEq
SPEED SQUATS
bar x 10
60k x 5
100k x 3
120k x 1
140k x 1
160k x 1
170k x 2,2,2,2,2

PAUSED SQUATS
165k x 3,3,3

LEG EXTENSIONS
dan302Icon...03-02-2016 @ 01:22 
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 10,10
60k x 5
80k x 3
90k x 2
100k x 1
110k x 3

DUMBELL BENCH
35k x 10,10,10,7
30k x 10

TRICEPS

FACEPULLS
50k x 12,12,12
dan302Icon...04-02-2016 @ 22:01 
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
60k x 5
100k x 3
130k x 1
160k x 1
190k x 1
210k x 1
230k x 1
245k x 1

18" DEADLIFTS
220k x 5,5,5

FACEPULLS
50k x 12
55k x 12,12
dan302Icon...06-02-2016 @ 20:37 
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
100k x 1
110k x 3

LOG OVERHEAD HOLDS
92.5k x 20s,20s,20s

LOG STRICT
60k x 10,10,10

BARBELL STRICT PRESS
60k x 8,8

FRONT SQUATS
50k x 1
80k x 1
120k x 1
140k x 1
160k x 1
dan302Icon...08-02-2016 @ 15:20 
Avatar
i shy away from hard work
Member 549, 2761 posts
SQ 250, BP 132.5, DL 282.5
665.0 kgs @ 120kgs UnEq
SQUATS
bar x 10
70k x 5
110k x 3
140k x 1
160k x 1
180k x 1
200k x 1

PAUSED SQUATS
167.5k x 3,3,3

SQUATS
140k x 10,8,6 (just wanted 24 total reps at that weight)

HAMSTRING CURLS
10,8
dan302Icon...12-02-2016 @ 21:20 
Avatar
i shy away from hard work
Member 549, 2761 posts
SQ 250, BP 132.5, DL 282.5
665.0 kgs @ 120kgs UnEq
BENCH
bar x 10
60k x 5
80k x 3
90k x 3
100k x 1
110k x 1 had to cut the session short elbow tendinitis
dan302Icon...12-02-2016 @ 21:22 
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
60k x 5
100k x 3
140k x 2
180k x 1
200k x 2,2,2,2,2
dan302Icon...12-02-2016 @ 21:24 
Avatar
i shy away from hard work
Member 549, 2761 posts
SQ 250, BP 132.5, DL 282.5
665.0 kgs @ 120kgs UnEq
CLOSE GRIP PULLDOWNS
30k x 5
60k x 5
80k x 10,8,6

CHEST SUPPORTED ROWS
20k x 5
30k x 5
40k x 8,8,8,8

WIDE GRIP PULLDOWNS
50k x 12,12

FACEPULLS
50k x 12
45k x 12,12
dan302Icon...14-02-2016 @ 05:06 
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 6,6
80k x 3
90k x 3
100k x 1
112.5k x 3

LOG OVERHEAD HOLDS
100k x 20s,20s,20s

SEATED DUMBELL PRESS
20k x 6
30k x 6
20k x 12,12
dan302Icon...16-02-2016 @ 08:06 
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
70k x 3
110k x 3
150k x 1
170k x 1
190k x 1
210k x 1

PAUSED SQUATS
170k x 3,3,3

SQUATS
145k x 8,8,8

HAMSTRING CURLS
12,12
dan302Icon...16-02-2016 @ 15:10 
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 BENCH
bar x 10,10
60k x 3
80k x 3
90k x 2,2,2,2,2

DUMBELL BENCH
30k x 10,10,10,10,13

CHEST SUPPORTED ROWS
40k x 10,10,10

FACEPULLS
10,10,10
dan302Icon...18-02-2016 @ 13:01 
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 5,5
110k x 3
150k x 1
190k x 1
220k x 1
230k x 3

DEFICIT
150k x 5,5

HAMSTRING CURLS
8,8,8,12

CLOSE GRIP PULLDOWNS
70k x 10,10,10,10
dan302Icon...22-02-2016 @ 22:12 
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
70k x 5
110k x 3
150k x 1
170k x 1
190k x 1
200k x 1
150k x 1
180k x 1
200k x 1

SQUATS
150k x 8,6,5,5

HACK SQUATS
machine + 50k x 12,12

LEG EXTENSION
20

HAMSTRING CURLS
10,10,10

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