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» the strongest man at wilko's (Go to post)08-02-2016 @ 15:20 
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
» the strongest man at wilko's (Go to post)06-02-2016 @ 20:37 
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
» the strongest man at wilko's (Go to post)04-02-2016 @ 22:01 
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
» the strongest man at wilko's (Go to post)03-02-2016 @ 01:22 
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
» the strongest man at wilko's (Go to post)01-02-2016 @ 21:56 
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
» the strongest man at wilko's (Go to post)30-01-2016 @ 14:57 
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
» the strongest man at wilko's (Go to post)29-01-2016 @ 15:29 
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
» the strongest man at wilko's (Go to post)26-01-2016 @ 21:55 
SPEED BENCH
bar x 10
60k x 5
85k x 2,2,2,2,2,2

DUMBELL BENCH
37.5k x 8,8
32.5k x 10,10

INCLINE
60k x 5
80k x 5
» the strongest man at wilko's (Go to post)25-01-2016 @ 21:40 
SQUATS
bar x 5
60k x 5
100k x 3
140k x 1
160k x 1
180k x 1
205k x 2,2,1,1

PAUSED SQUATS
162.5k x 3,3,3

HAMSTRING CURLS
10,10
» the strongest man at wilko's (Go to post)23-01-2016 @ 18:06 
LOG PRESS
40k x 5
70k x 3
90k x 1
102.5k x 5

LOG PRESS HOLDS
82.5k x 20s,20s,20s

SEATED DUMBELL PRESS
20k x 10,10,10,10,10

DUMBELL SHRUGS
30k x 15,15,15
» the strongest man at wilko's (Go to post)23-01-2016 @ 18:03 
SQUATS
bar x 10
60k x 5
110k x 3
130k x 1
150k x 1
160k x 1
170k x 1
180k x 1,1
190k x 1
200k x 1
180k x 1
» the strongest man at wilko's (Go to post)21-01-2016 @ 22:09 
SPEED DEADLIFT
60k x 5
100k x 3,3
140k x 1
182.5k x 2,2,2,2,2,2

DEFICIT
132.5k x 5,5,5

CABLE ROWS
50k x 10,10,10,10

PULLDOWNS
60k x 12,12,12

FACEPULLS
10,10,10

DUMBELL SHRUGS
30k x 15,15,15

CURLS
» the strongest man at wilko's (Go to post)19-01-2016 @ 21:54 
BENCH
bar x 10
60k x 5
80k x 3
90k x 2
100k x 1
110k x 2,2,2

DUMBELL BENCH PRESS
35k x 10,8
30k x 10

TRICEPS
» the strongest man at wilko's (Go to post)18-01-2016 @ 21:11 
SQUATS
bar x 10
60k x 5
100k x 3
130k x 2
160k x 1
172.5k x 1
192.5k x 5

PAUSED SQUATS
160k x 3,3,3

SPLIT SQUATS
10,10

LEG EXTENSIONS
20,20
» the strongest man at wilko's (Go to post)16-01-2016 @ 18:58 
LOG PRESS
40k x 6
70k x 3
80k x 3
90k x 3
100k x 6

LOG OVERHEAD HOLDS
80k x 20s,20s,20s

SEATED DUMBELL PRESS
25k x 10,9
20k x 10,10,10

PLATE PINCH HOLDS
2x10k plates 15s,15s,15s

DUMBELL CURLS
12,12,12

SHRUGS
15,15

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