Floor Press
275x5
285x5x4
Rows
4x12
Tates
4x12
Side Raises
2x15
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01-23-2018, 07:22 AM #3241
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01-23-2018, 07:24 AM #3242
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01-25-2018, 01:23 PM #3243
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12662
Bench
305x8,8,7,7
Rows
4x15
DB OHP
4x12
Lying Kettbell Triceps
4x10
Curls
3x15
My raw strength is already way up from when I was training strictly for my equipped meet. One of the goals for my next equipped cycle will be to maintain my raw strength.My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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01-28-2018, 08:27 AM #3244
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12662
Squat
445x5x5 https://www.instagram.com/p/BebU7uWDY3t/
Pullups
7x5
Split Squats
4x12
Planks
4 sets
Took the day off work and visited Fortis West with my buddy. What a great gym. Jeremy definitely put a lot of time money and effort into it. Crazy thing is I already train at an equally great gym with the exact same equipment. Usually when I visit a new gym I don't have such a good day because I'm not used to the different atmosphere/equipment etc. At Fortis West everything's the same as OG Fortis so I had a great day squatting there.My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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01-28-2018, 08:28 AM #3245
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01-30-2018, 07:11 AM #3246
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02-01-2018, 07:01 AM #3247
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02-03-2018, 07:04 PM #3248
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02-04-2018, 07:35 AM #3249
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12662
Deload Bench
225x5,5,5,5,10
Rows
5x12
Tates
4x12
Side Raises
3x15
Shoulders were feeling beat up on Wednesday's bench, so decided to take a deload on Saturday. Tweaked my right elbow when I was doing tates though.My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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02-06-2018, 06:23 AM #3250
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02-08-2018, 03:52 PM #3251
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02-11-2018, 06:36 AM #3252
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02-12-2018, 09:08 AM #3253
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02-16-2018, 08:50 PM #3254
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12662
Busy as hell at work lately again.
This week's training:
Monday
Squat 405x3, 425x3, 445x3, 455x3
Deadlift 485x3x4 sets
Accessories
Wednesday
Bench 335x5,5,4,4
Accessories
Friday
Squat
475x3x7 sets
Accessories
Lower back is feeling iffy again, plus I've been having crazy back pumps when I squat/deadlift. Hip shift has been more pronounced in my squats which was pretty much the reason I hurt my back. Will either ramp back down the weights for SQ and DL next week, or start putting on my suit every other weak to keep my back healthy.My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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02-19-2018, 08:54 AM #3255
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02-20-2018, 09:33 AM #3256
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12662
Squat
405x3
425x3
445x3
455x3
465x3
Deadlift
405x3
425x3
445x3
445x3
445x3
Lat Pulldown
4x15
Leg Curls
4x12
Weights moved well, decided to reset my SQ/DL numbers down a bit to ramp back up again. Lower back still feeling tweaky but things felt much better than last week. Just need to stay healthy until the suit and shirt come back on in April.My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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02-23-2018, 06:40 AM #3257
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12662
Bench
345x4x4
365x1x2
Rows
4x15
DB OHP
4x10
Kettlebell Tricpes
3x15
Curls
3x15
Didn't feel great but the 4x4 at 345 moved better than the last time I did it. I want to build up to a raw PR single at around 420 in the next several weeks. But of course if I don't feel 100% then I won't. Priority for this offseason is to maintain raw strength base and stay healthy to get ready for equipped season.My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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02-24-2018, 06:37 AM #3258
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02-25-2018, 07:34 AM #3259
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02-27-2018, 10:13 AM #3260
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12662
Squat
425x3
445x3
465x3
465x3
465x3
Deadlift
455x3
455x3
455x3
475x1
485x1
495x1
Lat Pulldown
4x15
Leg Curls
4x12
Good day, got lots of quality reps in.My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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03-04-2018, 06:19 AM #3261
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03-04-2018, 06:20 AM #3262
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03-04-2018, 06:21 AM #3263
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03-06-2018, 09:51 AM #3264
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12662
Squat
425x3
445x3
465x3
475x3
475x3
Deadlift
475x3x3
495x1
505x1
515x1
Lat Pulldowns
4x15
Leg Curls
4x12
Felt good. About 8 weeks from equipped season.My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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03-08-2018, 10:36 AM #3265
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12662
Bench
365x3x2 sets
375x1
385x1
Rows
5x15
DB OHP
4x10
Curls
3x15
Triceps
3x20
Great day of benching. Matched my best triple and did it for two sets. 385 top single moved really fast too. Going to taper and see what I can hit raw in 3 weeks.
CPU Centrals is happening Aug 24-26, so I'm currently 24 weeks out. Then Provincials is 10 weeks after that. Technically I can just do token lifts at both meets and still go to Nationals next year. A few more weeks of raw training then I'll start getting back into my gear.My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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03-12-2018, 06:56 AM #3266
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03-12-2018, 06:59 AM #3267
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12662
Floor Press
275+chains x5
285+chains x5
295+chains x5
305+chains x3
315+chains x3
Rows
5x12
Side Raises
3x15
Lifts for the past week: https://www.instagram.com/p/BgJdXaVle9z/My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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03-15-2018, 10:01 AM #3268
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12662
Squat
455x3
475x3
485x3
485x3
485x3
Deadlift
475x1
495x1
515x1
525x1
455x3
465x3
Lat Pulldown
3x15
Leg Curls
3x12
Squat felt great, deadlifts didn't. My pull definitely feels stronger than before the meet back in Dec though.My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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03-15-2018, 10:05 AM #3269
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03-18-2018, 08:46 AM #3270
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12662
Squat
455x3
485x3
505x3x5 sets
Belt Squat
5x12
Side Planks
3 sets
Back was fatigued and squats didn't go so well. Still finished all the sets though. Might start getting in my equipment every other week starting April.My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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