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Jeffy Bong

@heffjongfit

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🇺🇸RIT Barbell Club Main : @jeffhong4

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“Week 4 went bad for the OPPs 😈”

Squat : 485 x 1 : first attempt was shit
Bench : 315 x 1 three plates club
Deadlift : 425 x 4 PR by @heffjongfit

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a year ago

Forgot to post this. Physique before leaving for college BW-170~
S-285 B-210 D-335 by @heffjongfit

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4 years ago

First meet on the board

Overall shit was hella fun, definitely will be doing another one in a year. Thank you @ritbarbellclub for keeping me safe and thank you @ocklifts for making sure im not bombing out 😭. thank you mr. @quimsonxlifts for the prep and fixing my bench and deadlift 😭. thanks @zaid_amer16 for the w meal prep

Squat:
170kg | 374lb ⚪️⚪️⚪️ flew
185kg | 407lb ⚪️⚪️⚪️ Ez
197.5kg | 434lb 🔴🔴🔴 folded

Bench:
105kg | 231lb ⚪️⚪️⚪️ flew
115kg | 253lb ⚪️⚪️⚪️ tye shit
122.5kg | 270lb ⚪️⚪️⚪️ PR MATCH

Deadlift:
165kg | 363lb ⚪️⚪️⚪️
180kg | 396lb ⚪️⚪️⚪️ PR MATCH
192.5kg | 423lb 🔴🔴🔴 Haunting me forever

Total:
487.5kg | 1072lb
Bw: 195.3 by @heffjongfit

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2 years ago

W4 dump
502x1
315 2x1 (2 days after that close grip pr)
463 by @heffjongfit

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a year ago

Jobs not finished

@quimsonxlifts by @heffjongfit

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a year ago

Doubles block
S : 485 x 2(doubling ATPR lol)
B : 3 x 397 x 1
D : 453 x 2 by @heffjongfit

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a year ago

S: 425x2
B: 3 x 1
D: 425x2 by @heffjongfit

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a year ago

Bench 320lb ATPR
Rip butt lifted good gym or tho lol by @heffjongfit

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a year ago

Squat PR Match
463x2 by @heffjongfit

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a year ago

Back in nyc
W3 D: 417x2
W3 second squat 375x5,
Second bench 275x3 by @heffjongfit

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a year ago

Last lift @ Hercules
S: 415x2,340x8 last set
B:285x1, 245x5 last set by @heffjongfit

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5

a year ago

Think I spoke too soon flopped a bit on deadlifts lol
Don’t think 315-405 was a smart idea after yesterdays fatigue. Still got the set tho
D: 435x3(+5pr) by @heffjongfit

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a year ago