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The Westlife Dynamic Effort Approach

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Comments

  • #102
    POSSY
    Registered Users, Registered Users 2 Posts: 778 ✭✭✭POSSY


    Oct 31

    Squat
    3 x 60,80,100,120kg
    140kg
    160kg
    170g
    5 x 8 x 100kg

    Narrow Palm FacingC Chin Ups
    10 x 3

    Incline Bench
    4 x 3 x 100kg
    5 x 100kg


  • #103
    POSSY
    Registered Users, Registered Users 2 Posts: 778 ✭✭✭POSSY


    Nov 1
    Bench to 135kg, then reps, then tricep work, 15min jog

    Nov 2
    deadlift to 210kg, then lat work, 15 min jog

    Nov 4
    Bench
    warm up
    5 x 100kg
    110kg,120kg, 130kg, 130kg, 130kg
    3 x 8 x 100kg

    Narrow Grip
    5 x 5 x 100kg

    Pin Press
    5x5x100kg

    Chins
    loads x 4-8reps (between each set)

    Dips
    5 x 5 x BW

    15min jog


  • #104
    POSSY
    Registered Users, Registered Users 2 Posts: 778 ✭✭✭POSSY


    Nov 7

    Squats
    5 x 60,100,120
    140
    160
    170
    170
    170

    Incline Bench
    5 x 60
    5 x 80
    3 x 3 x 100

    Cleans
    40kg Up to 90kg

    Chins
    lots over course of workout

    15min jog


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