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  1. #1
    Registered User Forelight's Avatar
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    A beginner's log

    I got ill. Here I am. This is a journey from the beginning. Current numbers are zero. I wish everyone else good luck with their goals.
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    Hi guys.

    Unfortunately no luck with the big three yet. I physically can't do those lifts.

    I've done a few sets of bicep curls and overhead presses both with dumbbells.

    I managed to press 25kg dumbbells for 4 reps overhead and curled I think 15kg for a few reps. Still having a few issues with my body stopping me doing compounds.

    I'll have to stay patient.
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  3. #3
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    Bicep curls dumbbell 12.5kg 12 reps 3 set
    Overhead press dumbbell 20kg 6 reps 3 set
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  4. #4
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    Bicep curls dumbell 15kg 12 reps 3 set
    Overhead press dumbbell 22.5kg 6 reps 3 set
    Bicep curl dumbell 8kg 5 rep 1 set

    Need to build up stamina as well as strength. 6 sets still my limit.

    Fortunately I have the facilities to deadlift, bench, squat when my body is up to it. They have a decent set up where I train. I just need to build some basic strength back first.

    It's possible I have a slight tricep dominance, bicep curls feel good for my arm and shoulder. That might just be a mental thing I don't know. I'll keep posting updates when I do train.
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  5. #5
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    Originally Posted by Forelight View Post
    Bicep curls dumbell 15kg 12 reps 3 set
    Overhead press dumbbell 22.5kg 6 reps 3 set
    Bicep curl dumbell 8kg 5 rep 1 set

    Need to build up stamina as well as strength. 6 sets still my limit.

    Fortunately I have the facilities to deadlift, bench, squat when my body is up to it. They have a decent set up where I train. I just need to build some basic strength back first.

    It's possible I have a slight tricep dominance, bicep curls feel good for my arm and shoulder. That might just be a mental thing I don't know. I'll keep posting updates when I do train.
    Grabbed a second wind.

    Bench Press
    60kg 6 reps
    80kg 3 reps
    60kg 6 reps

    not paused, touching

    Bent rows unstrict
    60kg 5 reps
    60kg 3 reps
    60kg 2 reps

    I'm happy. I have a number now for one lift.

    Squat - 0kg
    Bench - 80kg (x3)
    Dead - 0kg

    Right now I can't really bend far enough to deadlift, but estimated max about 140kg. I set the BOR on pins. Squat I can't complete a rep yet, so estimate max at 0kg still on that.

    Thanks.
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  6. #6
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    Stiff as a board today. Makes sense I think. Might give deadlift a go tomorrow just so I have a number. But I'll be cautious about it.
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  7. #7
    Registered User Forelight's Avatar
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    Bench
    60kg 6 reps
    90kg 2 reps
    80kg 3 reps
    80kg 2 reps

    Deadlift
    60kg 2 reps
    100kg 2 reps
    100kg 2 reps
    100kg 2 reps

    Squat - 0kg
    Bench - 90kg (x2)
    Deadlift - 100kg (x2)

    I'll weigh myself at some point.

    Deadlift is sumo hook grip. Bench press wide grip touch and go.
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  8. #8
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    DB Curls
    17.5kg 6 reps
    15kg 6 reps
    12.5kg 12 reps

    DB OHP
    22.5kg 6 reps
    20kg 6 reps
    20kg 4 reps
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  9. #9
    Registered User Forelight's Avatar
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    Bench
    80kg 3 reps
    80kg 2 reps
    95kg 1 rep touch and go
    80kg 2 reps
    60kg 6 reps

    Deadlift
    100kg 2 reps
    120kg 2 reps
    130kg 1 rep
    140kg 2 reps

    OHP BB
    40kg 2 reps
    50kg 2 reps
    50kg 2 reps
    50kg 2 reps

    I was lazy. The bar was loaded with 80kg bench. I didn't warm up. Saving grace being it was almost immediately after the above lifts of DB curls and OHP. I was already warm. Deadlift sumo again hook. Bar was loaded with 100kg. I just did it. On the button fresh 160kg might be doable. Sizeable jump already on the numbers. I weigh 68.5kg. I thought it was only 60kg on the bar for Bench originally. Did 3 reps. Thought that feels heavy for 60. Checked the bar again and saw 80kg. The 95kg was ok. 100kg might be within me with a decent warm up. Just playing the whole thing by ear or I'll get bored quickly.

    BW - 68.5kg
    Squat - 0kg no lift registered
    Bench - 95kg (x1)
    Deadlift - 140kg (x2)
    Total estimate - 235kg
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  10. #10
    Registered User Forelight's Avatar
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    Long term goal

    Current/Goal

    0/140kg squat
    95/140kg bench
    140/220kg deadlift

    68.5kg/67.5kg
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  11. #11
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    DB curls
    17.5kg 12 reps
    17.5kg 6 reps
    17.5kg 6 reps

    DB OHP
    25kg 5 reps
    25kg 5 reps
    25kg 3 reps

    Squat
    60kg 3 reps
    80kg 2 reps
    60kg 2 reps

    Long term goal

    Current/Goal

    80/140kg squat
    95/140kg bench
    140/220kg deadlift

    315kg/500kg total

    68.5kg/67.5kg bodyweight

    The long term goal is more like short term. When I have a goal I go "all in" so to speak. I'm a natural born gambler and pretty stubborn. I will bench and deadlift tomorrow. The real goal is to hit these numbers by XMAS. My diet is on point. Need to get some more food in tomorrow though I'm out.
    Last edited by Forelight; 09-15-2019 at 03:41 PM.
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  12. #12
    Registered User Forelight's Avatar
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    Bench
    100kg 1 rep
    80kg 2 reps
    80kg 2 reps

    Deadlift
    140kg 1 rep
    150kg 1 rep
    100kg 1 rep
    60kg 1 rep

    BW 69KG. Suspect I may have to adjust my weight class to 74/75kg on the goal thing. I'll give it another week or so to be sure on that. Adjusted deadlift to 230kg on goal. Should give me more incentive.

    Current/Goal
    80kg/140kg squat
    100kg/140kg bench
    150kg/230kg deadlift

    330kg/510kg total

    69kg/67.5kg bodyweight.

    Doubt I'll be using belt at all. So I'm low balling the squat goal. Might need a day off tomorrow. I'll see how I feel. I suspect squatting yesterday effected deadlift today. I was hoping to lift more than 150kg. But it was a clean rep as was the 100kg bench albeit touch and go.
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  13. #13
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    I am now coming here just to look at my progress. Need to make the most of it and stay motivated. I'll try to squat 100kg tomorrow. No pressure though. I'll probably have a day off bench don't want to create any problems for myself. My philosophy is to avoid pain at all costs, to only do stuff that feels good.
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  14. #14
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    Squat
    60kg 3 reps
    80kg 2 reps
    100kg 2 reps

    Deadlift
    60kg 2 reps
    100kg 2 reps
    140kg 2 reps
    160kg 2 reps


    Best lifts

    Squat 100kg (x2)
    Bench 100kg
    Deadlift 160kg (x2)

    Total 360kg

    BW 69kg.
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  15. #15
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    I use squat shoes for squats and deadlifts now. A car ran over my foot as a child and that leg has questionable mobility for both lifts. The sumo stance with the squat shoes feels natural, first time I tried it today. I might do some curls and OHP later.

    360/510 on total. When I get to the goal I'll adjust the total to competition standard. The deadlifts and squats hopefully always will be. But I'll have to adapt bench press to a pause when I get to 140.
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  16. #16
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    Stiff as hell today. Squat and deadlifts on the same day perhaps a mistake or maybe worth it - recovery time will tell. Imagine I need at least 3 days of deads and maybe the same on squats. I'll probably bench tomorrow or the next day maybe with BORs thrown it. Anyways I hit some decent numbers and it's just muscle soreness no injuries. I'll update when I can. I'll throw in some curls and DB ohp randomly at some stage too as I have a few DBs at home.
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  17. #17
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    Think of this as an online diary. I'll chuck in random thoughts here for my own clarity. I'm aware no one posts, but it's for my own motivation. Had a cold bath feel a bit fresher. Bench press is possible later now. Interested how much a cold bath is helping. I want to get to the point of doing 10 mins cold bath morning and 10 mins evening - by cold I mean coldest setting on the tap can't make it colder and I make the bath almost full and try to submerge as much as I can.
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  18. #18
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    I did a lot of manual labour yesterday plus work on a computer and cracked my neck this morning . Loosened my neck completely, but now my left glute is extremely tight. Suspect it was a combination of mentioned and sleeping awkwardly. As a result squat and deadlift would / may be impossible for a few days.

    Anyway I managed to bench

    60kgx2
    100kg x 1
    103kg x 1
    60kg x 2
    60kg x 2

    Bent rows

    60kg x 2 - felt bad on my glute, so stopped. Might do curls later. Will use a lacrosse ball on glute after eating some food.

    PBs

    Squat 100kg (x2) / 140
    Bench 103kg / 140
    Dead 160kg (x2) / 230
    Total 363kg /510

    Body Weight is now 68kg, so nearer 67.5.

    DB OHP

    25kgs (each hand) 6 reps
    25kgs 3 reps
    20kg 3 reps

    DB curl
    8kg 8 reps
    8kg 8 reps
    12.5kg 8 reps
    8kg 4 reps

    Something feels a bit off with the curling and pulling motions, must be the glute. Thought the pressing ones I've gained strength on even so

    I just realised used squat shoes deadlifting and maybe that took more out of me specifically in the glutes. I could do pulling movements with squat shoes possibly now, but not at all flat shoed
    Last edited by Forelight; 09-20-2019 at 08:04 AM.
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  19. #19
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    Not injured or anything like that. But taking a small break. Have a few stuff to sort out with where I live, work and a few other things. I'll train next week some point and structure the program more like this

    Monday: Squat 3 sets, curls 3 sets, ohp 3sets

    Wedensday: bench3set, bent rows3set, ab wheel 2 sets

    Friday: deadlift3set, curls3set, rack pulls (high pin position) 1 max set

    something like that, I want to avoid burn out as I've been super aggressive so far and I'm not stupid enough to think I can keep doing it without wearing myself down. I'll try to think about what else to add on that. Don't want to overkill the sets as I train heavy and do other things separate to exercise. This might be a good structure to plan for a few weeks at the beginning, and focusing more on individual technique rather than textbook.

    I intend to not use a belt, done enough research to not want to use one same goes for anything else. I'm happy with squat shoes for squats and deadlift. flat shoes for bench, ohp, curls, wheel and rack pulls.
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  20. #20
    Registered User Forelight's Avatar
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    suspecting DL was full tilt, so I am taking time to recover. Bench today is tempting, but erring on caution side. I did some cardio today instead - 30 minutes roughly. My blood flow is terrible, something I need to work on with cardio. I spent years at one point barely doing any form of cardio and still trying to make up for that now. Ran a 1/2 marathon in 4 hours recently, that's how bad my cardio is. By christmas I want to try to run a 2 hour 1/2 marathon but it's a difficult ask with little time to achieve it plus lifting.

    Maybe I'll start the above tomorrow. See how I feel though in the morning. Structure isn't really my think so I'll just go with the flow. Hence me ignoring all set programs and routines and having this cluster going on
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  21. #21
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    OHP DB
    25kg 8 reps (pb)
    25kg 4 reps
    25kg 3 reps

    +

    25kg 12 reps (pb)
    25kg 3 reps

    Curls DB
    15kg 8 reps x 3 sets

    +

    20kg 5 reps
    20kg 3 reps

    Need heavier DBs soon. When I press 25 for 12 I'll go up to 40's if I can find it. I'm very tricep dominant from sports so think the bicep curls are coming up like a train..won't be long till I'm doing 20kg x 12 x 5 I think AND 25KG x 12 x 5 on these exercises

    BW 68kg

    I have a slight imbalance from right to left. I might try to bench with DBs, problem is that's going to get expensive. My bench is slight incline and wobbly, probably need a new one of those too for if I train at home when I get around to it.

    + cardio 30 mins (will do more after filling this in)

    goal xmas is still 140kg squat, 140kg bench and 230 deadlift. go big or go home (but i don't believe in no pain no gain...don't this gradually..snowball rolling gradual building effect and I will get there I think. )
    Last edited by Forelight; 09-23-2019 at 06:44 PM.
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  22. #22
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    Weight roughly 69kg

    DB OHP
    25kg 12 reps
    25kg 8 reps
    25kg 4 reps

    +

    25kg 6 reps
    8 kg 8 reps
    8 kg 8 reps

    DB curls

    20kg 8 reps 3 sets.

    +

    8kg 8 reps
    8kg 9 reps
    8kg 8 reps
    Last edited by Forelight; 09-26-2019 at 06:12 PM.
    220/227/353 = 800 (gym total only)

    Goal 1 - 1125 at (sub) 67.5kg(bw)
    Goal 2 - Marathon 2.05.
    Goal 3 - 1378@67.5kg.
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  23. #23
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    OHP DB
    25KG 12 REPS
    25KG 12 REPS
    25KG 7 REPS

    +

    8KG 8 REPS
    25KG 12 REPS
    25KG 6 REPS

    CURL DB
    20KG 8 REPS
    20KG 6 REPS
    8KG 8 REPS

    +

    8KG 12 REPS
    8KG 12 REPS
    8KG 12 REPS

    + Cardio approx 35 mins - running.

    27.5 AND 30KG DBS DUE TOMORROW. RIGHT ON CUE. I need them very soon. Next time I do OHP most likely I'm hitting 25kg 12 reps for 3 sets, and I think more than 3 sets is overkill right now due to training frequency. I am more determined than I thought I'd be to push my lifts up and gain muscle with these two accessories. I think leg accessories may come in, but that will take time. I don't have the training history to do that sort of volume yet. Good thing is I'm still sub 70kg and obtaining some alright numbers already. So if (when) I let zero phase me because it's not going to then I will be able to ramp the numbers right up for squat, bench and deads.
    Last edited by Forelight; 09-27-2019 at 10:38 PM.
    220/227/353 = 800 (gym total only)

    Goal 1 - 1125 at (sub) 67.5kg(bw)
    Goal 2 - Marathon 2.05.
    Goal 3 - 1378@67.5kg.
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  24. #24
    Registered User Forelight's Avatar
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    In terms of the big three, I over did it slightly with the low rep range. Suspect I am effectively on a cycle after a competition right now. The good part is the 2 accessory lifts I'm doing are rocketing. In terms of benching or anything else it feels like it could be as much as a week away. Maxing on the bench may well have been a bad idea but also a necessary evil to get better quickly. My pecs have been tight as hell since the 103kg bench I made. The good thing is when I return 110kg is going to be in touching distance, I'm just not going to be greedy and rush anything.
    220/227/353 = 800 (gym total only)

    Goal 1 - 1125 at (sub) 67.5kg(bw)
    Goal 2 - Marathon 2.05.
    Goal 3 - 1378@67.5kg.
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  25. #25
    Registered User Forelight's Avatar
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    Squat 100 (x2) / 200
    Bench 103 (x1) / 150
    Deadlift 160 (x2) / 275

    BW 68.5kg / 67.5kg.

    Numbers aren't possible. But unless I believe in the impossible then what is the point in all this. I'll probably squat and deadlift later. I feel slightly better today.

    DB OHP
    8kg 12 reps
    30kg 2 reps (PB)
    8kg 12 reps
    8kg 12 reps
    Last edited by Forelight; 09-28-2019 at 07:31 AM.
    220/227/353 = 800 (gym total only)

    Goal 1 - 1125 at (sub) 67.5kg(bw)
    Goal 2 - Marathon 2.05.
    Goal 3 - 1378@67.5kg.
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  26. #26
    Registered User Forelight's Avatar
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    Ohp db
    20kg 12 reps
    20kg 12 reps

    db curls
    20kg 12 reps (pb)
    20kg 12 reps (pb)

    superset
    20kg db curl 6 reps + 20kg db ohp 6 reps

    DB press taken a knock today, mostly due to the 30kg 2 rep set yesterday. I'll slowly ease it back closer to 30kg, but I won't attempt 30kg again until I have a chance of taking 12 reps in a set with it. The good thing is I have the weight here now for when I need it.
    220/227/353 = 800 (gym total only)

    Goal 1 - 1125 at (sub) 67.5kg(bw)
    Goal 2 - Marathon 2.05.
    Goal 3 - 1378@67.5kg.
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  27. #27
    Registered User Forelight's Avatar
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    BENCH PRESS

    60KG 12
    60KG 12
    60KG 12
    60KG 8
    60KG 6

    Feeling it. Might do some curls soon.

    These are easy mode reps. I might train hypertrophy for a while considering I have no muscle and benched 103kg still. That being said I'm already quite lean, about 15 %. I still have room to gain muscle and lose 5 or 6 % if I wan to compete at dis 67.5 figure. 75 is too big for me i think, not that i care. I do running too, the cross over would be nigh on impossible if I weighed more than ~67.5 considering I intend to smash the field in a marathon at some point. I pulled my half marathon PB by half lately, something is happening that is working across the board for me.
    220/227/353 = 800 (gym total only)

    Goal 1 - 1125 at (sub) 67.5kg(bw)
    Goal 2 - Marathon 2.05.
    Goal 3 - 1378@67.5kg.
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  28. #28
    Registered User Forelight's Avatar
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    Have a knot in my neck I've been fixing. Felt like I benched days ago, guess that was wrong. At least it means I've been busy.

    My overall goal is to get faster in the marathon, so the lifting might hit the back burner sometimes.

    In terms of technique for my lifts, I need a more upright position for optimal running carryover and will knock the weight back down. I pretty much heel strike and run perfectly upright similar to Michael Johnson but in the marathon so in terms of lifting I will have to lift as upright as I can. If that means lowering the weight so be it, it'll have been carry over to real life anyway. I'll knock the PL goals on the head for now and reset the numbers to 0.

    SQ - 0
    BP - 0
    DL - 0

    And I'll say right now I doubt I can squat or deadlift at all this upright, so I'll need to do a lot of mobility work and soft tissue work first namely in my neck that's been knotted for a while. I'll probably be able to get a number up for bench soonish though, I've practically be benching optimally anyways on that and not far off on the other two either.
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  29. #29
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    Cardio - 2 hours

    OHP DB
    25kg 10 reps
    25kg 7 reps
    25kg 3 reps
    5kg 12 reps
    5kg 8 reps

    DB curls
    5kg 8 reps 5 sets.

    Lightened the weight on curls and it's tempting for press, just to perfect technique whilst the neck is playing up. Knot on the left back and tight scalenes, had both before I started up in the OP. Thing is they are improving so don't want to risk aggravating. Will play the rest by feel.
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  30. #30
    Registered User Forelight's Avatar
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    Bp (bb)

    60kg 12 reps
    80kg 8 reps
    60kg 8 reps

    OHP (db)

    5kg 12 reps
    8kg 12 reps x 5 sets

    Curls (db)
    5kg 12 reps
    8kg 12 reps
    12kg 6 reps + 8 kg 6 reps
    8 kg 12 reps 3 sets

    Working on technique. These are all perfect reps. Now on every rep is a perfect rep

    ESTIMATES with perfect technique:
    Squat: 35kg
    Bench: 100kg
    Deadlift: 45kg

    I might be wrong, but I'm low balling on the estimates to give me incentive. The first goal is still 140/140/230 now by 1st Jan 2020. Once the ball gets rolling it won't stop based on the progress above where I reach 100/103/160 in double quick time. Hoping for bigger jumps, safer jumps and better real life gains with a textbook technique (For my body)
    Last edited by Forelight; 10-03-2019 at 01:56 PM.
    220/227/353 = 800 (gym total only)

    Goal 1 - 1125 at (sub) 67.5kg(bw)
    Goal 2 - Marathon 2.05.
    Goal 3 - 1378@67.5kg.
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