Getting strong in China
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| wjmxm21 |  | ... | 20-11-2023 @ 08:45 |
 improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270672.5 kgs @ 105kgs UnEq | 14th October Slingshot bench 60 x 3 80 x 3 100 x 3 115 x 3 125 x 3 125 x 3 125 x 3 125 x 3 125 x 8 Incline 60 x 3 80 x 3 95 x 3 110 x 5 60 x 3 110 x 3 60 x 3 80 x 3 90 x 3 90 x 3 90 x 3 90 x 3 90 x 3 90 x 3 Played around with the height of the bench on incline Lying overhead tricep extensions x 3 sets 15th October Squat 40 x 3 60 x 3 80 x 3 100 x 3 120 x 5 120 x 5 120 x 5 120 x 5 120 x 8 16th October Strict press 40 x 3 60 x 3 77.5 x 5 77.5 x 5 77.5 x 5 77.5 x 5 77.5 x 5 77.5 x 5 77.5 x 10 72.5 x 3 72.5 x 3 72.5 x 3 72.5 x 3 72.5 x 3 72.5 x 3 72.5 x 3 72.5 x 3 72.5 x 3 lat raises x 3 sets each arm rows x 6 sets 18th October Slingshot bench 60 x 3 80 x 3 100 x 3 115 x 3 125 x 5 125 x 5 125 x 5 125 x 5 125 x 9 Incline 60 x 3 80 x 3 100 x 3 112.5 x 4 112.5 x 4 19th October Speed squats 40 x 3 60 x 3 80 x 3 95 x 3 110 x 3 110 x 3 110 x 3 110 x 3 110 x 3 110 x 3 110 x 3 110 x 3 110 x 3 20th October Strict press 40 x 3 55 x 3 70 x 3 82.5 x 3 82.5 x 3 82.5 x 3 82.5 x 3 82.5 x 3 82.5 x 3 82.5 x 3 82.5 x 3 82.5 x 7 lat raises x 3 sets each arm 22nd October Slingshot bench 60 x 3 80 x 3 100 x 3 115 x 3 130 x 3 130 x 3 130 x 3 130 x 3 130 x 3 Incline 60 x 3 80 x 3 100 x 3 115 x 5 115 x 5 115 x 5 lying tricep extensions x 3 sets 23rd October Squat 40 x 3 60 x 3 80 x 3 100 x 3 112.5 x 3 125 x 5 125 x 5 125 x 5 125 x 5 125 x 10 leg extensions x 3 sets | ||
| wjmxm21 | | ... | 21-11-2023 @ 01:06 |
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270672.5 kgs @ 105kgs UnEq | Post Edited: 21.11.2023 @ 01:14 AM by wjmxm21 25th OctoberStrict press 40 x 3 60 x 3 75 x 7 75 x 7 75 x 7 75 x 7 75 x 7 72.5 x 3 72.5 x 3 72.5 x 3 72.5 x 3 72.5 x 3 72.5 x 3 72.5 x 3 72.5 x 3 72.5 x 3 lat raises x 3 sets each arm rows x 4 sets seal rows x 3 sets 27th October Slingshot bench 60 x 3 80 x 3 100 x 3 115 x 3 130 x 5 130 x 5 130 x 5 130 x 5 130 x 5 Incline 60 x 3 80 x 3 95 x 3 110 x 7 28th October Speed squats (with belt) 40 x 3 60 x 3 80 x 3 100 x 3 115 x 3 115 x 3 117.5 x 3 117.5 x 3 117.5 x 3 117.5 x 3 117.5 x 3 117.5 x 3 117.5 x 3 rows x 4 sets seal rows x 3 sets 30th October Strict press 40 x 3 60 x 3 80 x 5 80 x 5 80 x 5 80 x 5 80 x 5 80 x 5 80 x 10 72.5 x 3 72.5 x 3 72.5 x 3 72.5 x 3 72.5 x 3 72.5 x 3 72.5 x 3 72.5 x 3 72.5 x 3 lat raises x 3 sets each arm curls x 3 sets 1st November Slingshot bench 60 x 3 80 x 3 100 x 3 117.5 x 3 132.5 x 3 132.5 x 3 132.5 x 3 132.5 x 3 132.5 x 5 Incline 60 x 3 80 x 3 100 x 3 117.5 x 3 117.5 x 3 117.5 x 5 2nd November Squat 60 x 3 80 x 3 100 x 3 115 x 3 130 x 5 130 x 5 130 x 5 130 x 5 130 x 8 4th November Strict press 40 x 3 55 x 3 70 x 1 85 x 3 85 x 3 85 x 3 85 x 3 85 x 3 85 x 3 85 x 3 85 x 3 85 x 7 lat raises x 3 sets each arm rows x 4 sets seal rows x 3 sets 6th November Slingshot bench 60 x 3 80 x 3 100 x 3 120 x 3 132.5 x 5 132.5 x 5 132.5 x 5 132.5 x 5 132.5 x 7 Incline 60 x 3 80 x 3 90 x 3 90 x 3 90 x 3 90 x 3 90 x 3 90 x 3 7th November Speed squats 40 x 3 60 x 3 80 x 3 100 x 3 112.5 x 3 112.5 x 3 112.5 x 3 112.5 x 3 112.5 x 3 112.5 x 3 112.5 x 3 112.5 x 3 112.5 x 3 8th Nov Strict press 40 x 3 60 x 3 77.5 x 7 77.5 x 7 77.5 x 7 77.5 x 7 77.5 x 7 72.5 x 3 72.5 x 3 75 x 3 75 x 3 75 x 3 75 x 3 75 x 3 75 x 3 75 x 3 lat raises x 3 sets each arm lying overhead tricep extensions x 3 sets 10th November Slingshot bench 60 x 3 80 x 3 100 x 3 120 x 3 135 x 3 135 x 3 135 x 3 135 x 3 135 x 3 Incline 60 x 3 80 x 3 100 x 3 120 x 5 130 x 2 11th November Squat 40 x 3 60 x 3 80 x 3 100 x 3 117.5 x 3 132.5 x 5 132.5 x 5 132.5 x 5 132.5 x 5 132.5 x 8 rows x 4 sets seal rows x 3 sets 13th November Strict press 40 x 3 55 x 3 70 x 1 82.5 x 5 82.5 x 5 82.5 x 5 82.5 x 5 82.5 x 5 82.5 x 5 82.5 x 10 75 x 3 75 x 3 75 x 3 75 x 3 75 x 3 75 x 3 75 x 3 75 x 3 75 x 3 lat raises x 3 sets each arm | ||
| wjmxm21 | | ... | 21-11-2023 @ 01:27 |
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270672.5 kgs @ 105kgs UnEq | Post Edited: 21.11.2023 @ 01:28 AM by wjmxm21 15th NovemberSlingshot bench 60 x 3 80 x 3 100 x 3 120 x 3 135 x 5 135 x 5 135 x 5 135 x 5 135 x 7 Incline 60 x 3 80 x 3 100 x 3 112.5 x 7 lying overhead tricep extensions x 3 sets 16th November Speed squats (with belt) 40 x 3 60 x 3 80 x 3 100 x 3 117.5 x 3 117.5 x 3 120 x 3 120 x 3 120 x 3 120 x 3 120 x 3 120 x 3 120 x 3 17th November Strict press 40 x 3 60 x 3 75 x 1 87.5 x 3 87.5 x 3 87.5 x 3 87.5 x 3 87.5 x 3 87.5 x 3 87.5 x 3 87.5 x 3 87.5 x 7 lat raises x 3 sets each arm 19th November Squat 40 x 3 60 x 3 80 x 3 100 x 3 120 x 3 135 x 5 135 x 5 135 x 5 135 x 5 135 x 10 20th November Slingshot bench 60 x 3 80 x 3 100 x 3 120 x 3 137.5 x 3 137.5 x 3 137.5 x 3 137.5 x 3 137.5 x 5 Incline 60 x 3 80 x 3 100 x 3 112.5 x 1 122.5 x 5 122.5 x 3 122.5 x 5 | ||
| wjmxm21 | | ... | 23-11-2023 @ 14:12 |
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270672.5 kgs @ 105kgs UnEq | Yesterday Strict press 40 x 3 60 x 3 80 x 7 80 x 7 80 x 7 80 x 7 80 x 7 75 x 3 75 x 3 75 x 3 75 x 3 75 x 3 77.5 x 3 77.5 x 3 77.5 x 3 77.5 x 3 lat raises x 3 sets each arm | ||
| wjmxm21 | | ... | 25-11-2023 @ 17:17 |
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270672.5 kgs @ 105kgs UnEq | Slingshot bench 60 x 3 80 x 3 100 x 3 120 x 3 140 x 5 140 x 5 140 x 5 140 x 5 140 x 5 Incline 60 x 3 80 x 3 100 x 3 112.5 x 1 125 x 3 125 x 3 125 x 3 rows x 4 sets t bar rows x 3 sets | ||
| wjmxm21 | | ... | 21-12-2023 @ 08:22 |
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270672.5 kgs @ 105kgs UnEq | 26th November Speed squats (with belt) 40 x 3 60 x 3 80 x 3 100 x 3 120 x 3 120 x 3 120 x 3 120 x 3 120 x 3 120 x 3 120 x 3 120 x 3 120 x 3 27th November Strict press 40 x 3 55 x 3 70 x 1 85 x 5 85 x 5 85 x 5 85 x 5 85 x 5 85 x 5 85 x 10 75 x 3 75 x 3 75 x 3 75 x 3 75 x 3 77.5 x 3 77.5 x 3 77.5 x 3 77.5 x 3 lying overhead tricep extensions x 3 sets lat raises x 3 sets each arm 29th November Slingshot bench 60 x 3 80 x 3 100 x 3 115 x 3 130 x 1 142.5 x 3 142.5 x 3 142.5 x 3 142.5 x 3 142.5 x 5 Incline 60 x 3 80 x 3 92.5 x 3 92.5 x 3 92.5 x 3 92.5 x 3 92.5 x 3 92.5 x 3 92.5 sets were 5 count pauses 30th November Squat 40 x 3 60 x 3 80 x 3 100 x 3 120 x 3 140 x 5 140 x 5 140 x 5 140 x 5 140 x 10 2nd December Strict press 40 x 3 60 x 3 75 x 1 90 x 3 90 x 3 90 x 3 90 x 3 90 x 3 90 x 3 90 x 3 90 x 3 90 x 3 lat raises x 3 sets each arm rows x 3 sets pulldowns x 3 sets rows x 3 sets 4th December Slingshot bench 60 x 3 80 x 3 100 x 3 115 x 3 130 x 1 145 x 3 145 x 3 145 x 3 145 x 3 145 x 5 Incline 60 x 3 80 x 3 100 x 3 115 x 1 130 x 3 | ||
| wjmxm21 | | ... | 21-12-2023 @ 08:49 |
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270672.5 kgs @ 105kgs UnEq | Post Edited: 21.12.2023 @ 08:51 AM by wjmxm21 5th DecemberSpeed squats 40 x 3 60 x 3 80 x 3 100 x 3 112.5 x 3 112.5 x 3 112.5 x 3 115 x 3 115 x 3 115 x 3 115 x 3 115 x 3 115 x 3 6th December Strict press 40 x 3 55 x 3 70 x 1 82.5 x 7 82.5 x 7 82.5 x 7 82.5 x 7 82.5 x 7 75 x 3 77.5 x 3 77.5 x 3 77.5 x 3 77.5 x 3 77.5 x 3 80 x 3 80 x 3 80 x 3 lat raises x 3 sets each arm 8th December Slingshot bench 60 x 3 80 x 3 100 x 3 115 x 3 130 x 1 142.5 x 5 142.5 x 5 142.5 x 5 142.5 x 5 142.5 x 5 Incline 60 x 3 80 x 3 100 x 3 115 x 8 9th December Squat 40 x 3 60 x 3 80 x 3 100 x 3 115 x 3 130 x 1 145 x 5 145 x 5 145 x 5 145 x 5 145 x 7 pullups 10kg x 1 20kg x 1 25kg x 1 10th December Strict press 40 x 3 60 x 3 75 x 1 87.5 x 5 87.5 x 5 87.5 x 5 87.5 x 5 87.5 x 5 87.5 x 5 87.5 x 5 77.5 x 3 77.5 x 3 77.5 x 3 77.5 x 3 77.5 x 3 77.5 x 3 77.5 x 3 77.5 x 3 77.5 x 3 lat raises x 3 sets each arm rows x 4 sets t bar rows x 3 sets 12th December Slingshot bench 60 x 3 80 x 3 100 x 3 120 x 3 135 x 1 150 x 3 150 x 3 150 x 3 150 x 3 150 x 5 Incline 60 x 3 80 x 3 100 x 3 115 x 1 130 x 3 130 x 3 130 x 3 13th December Speed squats (with belt) 40 x 3 60 x 3 80 x 3 100 x 3 120 x 3 120 x 3 120 x 3 122.5 x 3 122.5 x 3 122.5 x 3 122.5 x 3 122.5 x 3 122.5 x 3 14th December Strict press 40 x 3 55 x 3 70 x 3 82.5 x 3 92.5 x 3 92.5 x 3 92.5 x 3 92.5 x 3 92.5 x 3 92.5 x 3 92.5 x 3 92.5 x 3 92.5 x 7 lat raises x 3 sets each arm rows x 7 sets 16th December Slingshot bench 60 x 3 80 x 3 100 x 3 120 x 3 137.5 x 1 152.5 x 3 152.5 x 3 152.5 x 3 152.5 x 3 152.5 x 5 Incline 60 x 3 80 x 3 100 x 3 112.5 x 1 125 x 5 132.5 x 3 95 x 3 95 x 3 95 x 3 17th December Squat 40 x 3 60 x 3 80 x 3 100 x 3 120 x 1 135 x 1 150 x 3 150 x 3 150 x 3 150 x 3 150 x 10 18th December Strict press 40 x 3 55 x 3 70 x 1 85 x 7 85 x 7 85 x 7 85 x 7 85 x 7 80 x 3 80 x 3 80 x 3 80 x 3 80 x 3 80 x 3 80 x 3 80 x 3 80 x 3 lat raises x 3 sets each arm rows x 4 sets tbar rows x 2 sets Yesterday Strict press 40 x 3 60 x 3 75 x 1 90 x 5 90 x 5 90 x 5 90 x 5 90 x 5 90 x 5 90 x 5 80 x 3 80 x 3 80 x 3 80 x 3 80 x 3 80 x 3 80 x 3 80 x 3 80 x 3 lat raises x 3 sets | ||
| wjmxm21 |  | ... | 14-04-2024 @ 07:33 |
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270672.5 kgs @ 105kgs UnEq | Post Edited: 14.04.2024 @ 07:37 AM by wjmxm21 22nd DecemberSlingshot bench 60 x 3 80 x 3 100 x 3 120 x 3 140 x 1 155 x 3 155 x 3 155 x 3 155 x 3 155 x 3 Incline 60 x 3 80 x 3 100 x 3 117.5 x 7 24th December Strict press 40 x 3 60 x 3 80 x 1 95 x 3 95 x 3 95 x 3 95 x 3 95 x 3 95 x 3 95 x 3 95 x 3 95 x 5 lat raises x 4 sets each arm rows x 4 sets pulldowns x 2 sets 26th December Slingshot bench 60 x 3 80 x 3 100 x 3 120 x 3 140 x 7 140 x 8 140 x 8 Incline 60 x 3 80 x 3 100 x 3 120 x 7 100 x 3 long pauses 28th December Strict press 40 x 3 60 x 3 75 x 1 87.5 x 7 87.5 x 7 87.5 x 7 87.5 x 7 87.5 x 7 80 x 3 80 x 3 80 x 3 80 x 3 80 x 3 80 x 3 80 x 3 80 x 3 80 x 3 lat raises x 3 sets each arm rows x 5 sets 30th December Slingshot bench 60 x 3 80 x 3 100 x 3 120 x 3 140 x 1 160 x 3 160 x 3 160 x 3 160 x 3 160 x 3 Incline 60 x 3 80 x 3 100 x 3 117.5 x 1 132.5 x 3 132.5 x 3 132.5 x 3 1st January Strict press 40 x 3 60 x 3 77.5 x 1 92.5 x 5 92.5 x 5 92.5 x 5 92,5 x 5 92.5 x 5 92.5 x 5 92.5 x 5 80 x 3 80 x 3 80 x 3 80 x 3 80 x 3 80 x 3 80 x 3 80 x 3 80 x 3 lat raises x 3 sets each arm rows x 4 sets 3rd January Slingshot bench 60 x 3 80 x 3 100 x 3 120 x 3 135 x 1 150 x 1 162.5 x 3 162.5 x 3 162.5 x 3 162.5 x 3 162.5 x 3 Incline 60 x 3 80 x 3 100 x 3 115 x 1 127.5 x 5 4th January First squat session back after injuring knee playing football Speed squats (with belt) 40 x 3 60 x 3 80 x 3 100 x 3 120 x 3 120 x 3 120 x 3 120 x 3 120 x 3 120 x 3 120 x 3 120 x 3 120 x 3 rows x 4 sets 6th January Strict press 40 x 3 60 x 3 80 x 1 100 x 3 100 x 3 100 x 3 100 x 3 100 x 3 100 x 3 100 x 3 100 x 3 100 x 4 f5 lat raises x 3 sets each arm pushdowns x 5 sets rows x 4 sets 8th January Slingshot bench 60 x 3 80 x 3 100 x 3 120 x 3 135 x 1 150 x 1 165 x 3 Incline 60 x 3 80 x 3 100 x 3 117.5 x 1 135 x 3 9th January Squat 40 x 3 60 x 3 80 x 3 100 x 3 120 x 1 140 x 1 155 x 3 155 x 3 155 x 3 155 x 3 155 x 5 felt heavy on the first heavy session back after injury 11th January Strict press 40 x 3 60 x 3 75 x 1 90 x 7 90 x 7 90 x 7 90 x 7 90 x 7 80 x 3 80 x 3 80 x 3 80 x 3 80 x 3 80 x 3 80 x 3 80 x 3 80 x 3 lat raises x 3 sets each arm rows x 5 sets 13th January Slingshot bench 60 x 3 80 x 3 100 x 3 120 x 3 135 x 1 150 x 5 150 x 5 150 x 5 Incline 60 x 3 80 x 3 100 x 3 117.5 x 1 135 x 3 135 x 3 135 x 3 122.5 x 7 14th January Speed squats (with belt) 40 x 3 60 x 3 80 x 3 100 x 3 120 x 3 120 x 3 120 x 3 120 x 3 120 x 3 120 x 3 120 x 3 120 x 3 120 x 3 15th January Strict press 40 x 3 60 x 3 77.5 x 1 95 x 5 95 x 5 95 x 5 95 x 5 95 x 5 95 x 5 95 x 5 80 x 3 80 x 3 80 x 3 80 x 3 80 x 3 lat raises x 3 sets each arm 17th January Slingshot bench 60 x 3 80 x 3 100 x 3 120 x 5 120 x 5 120 x 5 120 x 5 120 x 5 Incline 60 x 3 80 x 3 100 x 3 120 x 1 137.5 x 2 137.5 x 3 18th January Squat 40 x 3 60 x 3 80 x 3 100 x 3 120 x 1 140 x 1 160 x 3 160 x 5 170 x 4 160 x 5 20th January Strict press 40 x 3 60 x 3 75 x 1 90 x 1 102.5 x 3 102.5 x 3 102.5 x 3 102.5 x 5 102.5 x 3 102.5 x 3 102.5 x 3 102.5 x 3 102.5 x 3 that 5 rep set burnt me out and made the 3s a lot harder after that lat raises x 3 sets each arm rows x 6 sets 22nd January Slingshot bench 60 x 3 80 x 3 100 x 3 115 x 3 125 x 5 125 x 5 125 x 5 125 x 5 125 x 5 Incline 60 x 3 80 x 3 100 x 3 115 x 1 130 x 5 23rd January Speed squats (with belt) 40 x 3 60 x 3 80 x 3 100 x 3 120 x 3 120 x 3 120 x 3 120 x 3 120 x 3 120 x 3 122.5 x 3 122.5 x 3 122.5 x 3 rows x 3 sets pulldowns x 3 sets 25th January Strict press 40 x 3 60 x 3 80 x 3 95 x 1 107.5 x 3 107.5 x 3 107.5 x 3 107.5 x 3 107.5 x 3 lat raises x 3 sets each arm pushdowns x 6 sets 27th January Slingshot bench 60 x 3 80 x 3 100 x 3 115 x 3 130 x 5 130 x 5 130 x 5 130 x 5 130 x 10 Strict press (1 clean) 40 x 3 60 x 3 80 x 10 80 x 10 80 x 10 lying overhead tricep extensions x 3 sets pushdowns x 5 sets chest press x 3 sets Then went on holiday for 3 weeks | ||
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