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unit94IconErmm here goes27-11-2012 @ 12:56 
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what is everyone's fran time?
Member 3986, 8643 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
Post Edited: 01.10.2015 @ 12:20 PM by unit94
Decided to start a log on here, start with some stats:
Name: Paul Smith
Age: 18
Height: 5"10
Weight: 112 (this should be increasing pretty soon)
Years training: started lifting at home with a couple of dumbbells, been training at a gym for 3 years in January.

Comp history
12th out of 13 Stocksbridge strongman challenge 2011
7th out of 12 junction gym winter warmer 2013
7th out of 12 great harwood show 2013
2nd out of 5 natural northern England's 2013
7th junior England's 2013
2nd natural britains 2013
12th out of 13 northerns England's 2014
9th out of 25 Bodypower heavies 2014
2nd junior England's 2014
3rd Junior UK's strongest man 2014
6th Yorkshires strongest man 2014
3rd Northern Englands 2015
1st Junior Englands 2015
6th Englands 2015
2nd Summer Giants 2015
1st Junior UKs 2015

Goals for 2015

Qualify for uksc Englands
Win Junior Uk strongest man
Bench 227 (-37)
Deadlift 365 (-15)
Push press 200 (-30)

PB's
Squat: 280 belt and wraps
Bench: 190
Deadlift: 350 belt and straps, 230 DOH
Strict press: 150x2
Push press: 170
Log press: 170, 150x2 strict
Axle: 170
Farmers walk: 170x14m
pull ups: +55x1, Bw x25
front squat: 215x2 beltless
power clean: 160
Snatch: 120
clean and jerk: 170
full clean: 170
Split jerk: 170
stone: 193x2 to 46 inch

Sponsored by: bigbenproducts.co.uk
JackRevansIcon...27-11-2012 @ 13:15 
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'There was also a sausage in my mouth.'
Member 2477, 15615 posts
SQ 175, BP 118, DL 235
528.0 kgs @ 81kgs UnEq
Good... Good
WiegieboardIcon...27-11-2012 @ 13:16 
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as crimson as my last victims underclothing.....
Member 899, 10859 posts
SQ 170, BP 115, DL 190
475.0 kgs @ 103kgs UnEq
Strong! Impressive work!
VanillaGorillaIcon...27-11-2012 @ 13:17 
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the UK's leading expert in bio mechanics
Member 1973, 7385 posts
Good numbers them mate, good luck with the training.
unit94IconSaturday 24.11.1227-11-2012 @ 13:21 
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what is everyone's fran time?
Member 3986, 8643 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
24.11.12
Leg day!

Squats: 20 x alot (freezing in the gym took ages to get warm)
60 x10, 100x4, 140x1, 180x1 (this felt great so went for 205, previous best beltless was 200) 205x1 (felt pretty easy) 215x1 (This was a mega grinder but got it up for a 15kg pb!)

Good mornings slight pause on pins at bottom
60x10, 100x8, 140x8 (didn't really push these as lower back was fried from squatting)

Leg extensions 2x20, 1x30 working upto stack

Front squat 60x30 (mega pump!)

Leg curls 3x10
5 minutes on bike and then went home.
Benching later today
unit94Icon...27-11-2012 @ 13:25 
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what is everyone's fran time?
Member 3986, 8643 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
Cheers lads!
IrishMarcIcon...27-11-2012 @ 13:39 
no really Irish
Member 1196, 5363 posts
SQ 292.5, BP 222, DL 310
824.5 kgs @ 114kgs UnEq
Decent numbers! Welcome.
unit94IconBenching27-11-2012 @ 17:58 
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what is everyone's fran time?
Member 3986, 8643 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
27.11.12 bench day

Been hammering low reps for months so I'm going to increase my reps and build back up to singles in afew months.
Flat bench
20xalot
60 1x15, 2x10
100 2x3
120 1x10, 1x9 (was meant to do 2x10 on these but just couldn't manage the last rep although 120 x10 is a very cheap rep PB)

Close grip incline (each rep paused)
60x10
105 x10
125x3
My shoulders/chest were still dead from flat bench, should be better next week
Fly's 30's 3x15
Tricep pushdowns 3x20
Overhead cable extensions 3x20
Seated pushdowns 3x20 plus a dropset.
Hopefully recover better between sets next week and get more pressing volume in.
Deadlift tomorrow!
unit94Icon28.11.1228-11-2012 @ 16:54 
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what is everyone's fran time?
Member 3986, 8643 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
28.11.12
Deadlift day

Deadlifts
25xalot
60x10
100x3
140x1
180x1
230x1
260x1 (this felt great so I decided to go for the big 300!)
300x0 (came off the floor well but stalled just below knee cap, would have been a 10kg PB, should have gone for 295 but I got greedy)

Strict press
25xafew
45x8
65x5
75x1
90x5
100x3 (this was tough)
105x2 (and this was even tougher, +1 rep PB)

Behind the neck push press/jerk
65x3
85x2
105x1
120x1 (3kg PB)
125x0 (got a decent leg drive but my triceps couldn't lock it out, maybe next week)

Seated lateral raises
3x20

Seated rear delt raises
2x15
1x15,10,10,20 (finished up using 1kg dumbbells at the end of the dropset, it's all about the pumpzzz bro!)
unit94Icon29.11.1229-11-2012 @ 17:16 
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what is everyone's fran time?
Member 3986, 8643 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
29.11.12


Warmed up with some power cleans squats and pressing with the empty bar.

Squats last rep paused for 5 seconds
65x8
106x3 (these didn't feel right so I left it there, doesn't matter, my proper squat days not till Saturday.)

Pulldowns
15reps
12reps
10 reps
6 reps
Ascending weight just warming up for pull ups

Pull ups
Bw x8
+15 x5
+30 2x5
Bw x10
These are definitely improving

Bent over rows
65x15
107x10
148x10 (think this is a +5 rep PB for double overhand)
Most of the plates at my gym are 45lbs so that's why the weights are abit random.

Btn pulldowns
50x15
60x15
70x15
80x15

Dumbbell curls started doing these both arms at a time, should help my log clean abit
20 (each hand) x12
33 2x10

Reverse curls ez bar
30 x15
51 1x12, 1x15

Machine preacher curls (I doubt these help my events lol but maybe I'll get hench!)
15 reps
12reps
10 reps
12 reps ascending weight

10 minutes boxing on heavy bag.
The end, squatting on Saturday
JackRevansIcon...29-11-2012 @ 17:21 
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'There was also a sausage in my mouth.'
Member 2477, 15615 posts
SQ 175, BP 118, DL 235
528.0 kgs @ 81kgs UnEq
I hope you manage 300 soon! Still very impressive
unit94Icon...29-11-2012 @ 17:27 
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what is everyone's fran time?
Member 3986, 8643 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
JackRevans said:I hope you manage 300 soon! Still very impressive


Thanks mate, think I'll go for it again in a couple of weeks, as long as I get it this year I'll be happy!
unit94Icon...29-11-2012 @ 22:51 
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what is everyone's fran time?
Member 3986, 8643 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
Some targets for next august when I turn 19
Squat 275
Bench 180
Deadlift 330
Strict press 140
Log/axle 155
Farmers 200 pick up
unit94Icon1.12.1201-12-2012 @ 14:30 
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what is everyone's fran time?
Member 3986, 8643 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
Post Edited: 01.12.2012 @ 14:31 PM by unit94
1.12.12
Leg day

Started with leg extensions/leg curls to warm up then onto squats.
Squats
20xalot
60x10
100x3
Rehband back support on
140x1
Belt on
180x1 (the weights were feeling heavy on my back but when I was actually squatting them they felt light)
Wraps on
220x1 (came up fast, so went for a PB)
240x1 (felt quite comfortable, +5kg PB)
245x1 (this was abit of a grinder but got it up, +10kg PB)
Very happy with these.

Good Mornings (slight pause on pins)
60x10
100x10
140x10
Gonna increase the weight next week

Front squats (paused for 3 count on pins, about 2-3 inches below parallel)
60x6
100x5
120x3
140x2
I think these will help my stones

Leg curls
1x20
2x10 ascending weight each set

Seated/standing calf raise superset
3x20,20

Good session events tomorrow
JackRevansIcon...01-12-2012 @ 14:32 
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'There was also a sausage in my mouth.'
Member 2477, 15615 posts
SQ 175, BP 118, DL 235
528.0 kgs @ 81kgs UnEq
good squat pb!

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