Ermm here goes
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| unit94 |  | ... | 02-01-2017 @ 00:29 |
 what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Forgot to update 31.12.16 warmed up yoke press 50 90 120 140 145 2x5 (rep PB) 145 2x3 yoke 200 300 340x20 10.7 340x20 10.5 340x20 10.2 340x20 9.7 (turns out ive gone 2 seconds faster on this but i was very rusty, should improve quickly) shield carry sim 170x22m 170x44m turn at 22m (this made me throw up a bit from the bar sitting in my stomach, does anyone know what organ it is that cramps up when you retch really hard? I've always wondered? PB) 200x22m (my mate had little sympathy about me throwing up) Lots of mobility stuff Strongman tag (used as rehab for my mates ACL, basically tig combined with rugby combined with fat men) done. | ||
| unit94 | | ... | 03-01-2017 @ 01:01 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 2.1.17 warmed up power snatch 40 60 80 90 100 105 3x2 push press 60 100 130 152.5 3x4 Deadlift 150 200 belt straps 250 300x6 (rep PB, these felt great, more there) forward hold 30kg 10 seconds EMOM x5 front raises 48 4x5 9 (had abit of cheat) Seated box jumps 5x3 face pulls 3x12 done. | ||
| unit94 | | ... | 03-01-2017 @ 19:40 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 3.1.17 warmed up power clean 60 100 120 145x2 (felt like crap) front squat 100 140 180 195 4x3 pause bench 60 100 140 157.5x3 160 3x3 pull ups bw x8 +10 3x10 revere hyper 40 60 2x10 80x10 seated dumbbell press 40'sx10 50'sx8 done. | ||
| Wiegieboard |  | ... | 03-01-2017 @ 22:23 |
 as crimson as my last victims underclothing..... Member 899, 11329 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | Huge well done on the deadlift rep pb. That's the stuff dreams are made of. | ||
| CHESTER | | ... | 04-01-2017 @ 19:47 |
used to be WEAK AS PISS Member 37, 2612 posts SQ 130, BP 90, DL 170390.0 kgs @ 80kgs UnEq | unit94 said:2.1.17 Deadlift 150 200 belt straps 250 300x6 (rep PB, these felt great, more there) Big dead & for reps  | ||
| unit94 | | ... | 04-01-2017 @ 23:49 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Cheers lads! 4.1.17 Session 1 Warmed up power snatch 105 2x1 squat 235 4x3 box jumps 6x3 step ups dumbbells 50's 4x3 each leg (these are tough but I think they will really work) Done. Session 2 warmed up strict press 130 4x3 btn strict 85x8 80x8 bent over rows 145 3x8 dumbbell curls 22.5's x8 each arm 25's 2x 8 ea done. | ||
| unit94 | | ... | 06-01-2017 @ 10:25 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 5.1.17 Warmed up Power clean 125 4x2 zercher squat from pins 195 3x3 Bench press 167 4x3 Single leg hip thrust 65 3x6 each leg pull ups bw 3x12 done. | ||
| unit94 | | ... | 07-01-2017 @ 01:17 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 6.1.17 warm up pause squat 190 4x3 15 inch deadlift 340x3 (rep PB very comfortable as well) incline bench paused 152.5 4x3 plyo jumps 10x3 leg curls 3x8 flat dumbbell bench 40's 3x12 done. Video on insta of the dead. | ||
| unit94 | | ... | 08-01-2017 @ 13:27 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Post Edited: 08.01.2017 @ 13:27 PM by unit94 7.1.16warmed up yoke press 50 90 120 140 150x6 (rep PB, wanted to beat Eds 8 but lost my groove, really annoying) yoke 200 300 360x20 11.3 360x20 10.9 360x20 11.7 360x20 10.3 (messed the end up but was nearly a really good run) shield carry sim 170x20 200x40 with many drops (horrible, threw up halfway through the set haha) 220x20 (PB, no drops, nearly killed me but managed it) done. | ||
| unit94 | | ... | 10-01-2017 @ 01:12 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 9.1.16 warmed up power snatch cut it at 90 cos ive pulled my trap and i couldnt catch properly tried push press but overhead was pretty painful deadlift 60 110 160 210 straps belt 260 300 315x3 (lacked explosiveness today but still fairly comfortable) Bench press paused 60 100 140 163x3 167x3 170x3 seated box jumps 5x3 front hold 30kg emom 15 seconds x2 emom 10 seconds x3 (these are tough) rolled out my upper back, hope it goes away for tomorrow. done. | ||
| unit94 | | ... | 10-01-2017 @ 17:52 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 10.1.17 Trap still bad so left it alone completely Warmed up Lots of movement drills High knees, sidesteps etc Agility drill 5 cone slalom into sprint 10 sets 3 cone drill, the American football test 6 sets Tricep pushdowns 6 sets Rolled the crap out of my upper back Done. | ||
| unit94 | | ... | 12-01-2017 @ 00:53 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 11.1.17 Session 1 Warmed up Squat 70 115 155 195 235 265x1 285x fail (felt good but shouldn't have gone for it today, silly mistake) Step ups Dumbbells 50's 4x4 each leg Box jumps 5x3 Done. Session 2 Strict press 100 hurt my trap so Btn strict 60 5x10 Bent over row 100 5x10 Back extensions 25kg plate 3x12 Dumbbell curls 25's 3x10 each side Cable curls 3x12 Overhead squat 20xlots working on narrower grip just to maintain shoulder mobility Done. Getting a physio to look at my trap tomorrow, could really do with sorting it soon | ||
| Nimble | | ... | 12-01-2017 @ 01:02 |
 woefully weak Member 4748, 1506 posts SQ 157, BP 133, DL 260550.0 kgs @ 104kgs UnEq | Post Edited: 12.01.2017 @ 08:19 AM by Nimble - | ||
| unit94 | | ... | 13-01-2017 @ 00:31 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 12.1.17 Had some physio work on my trap which felt way better, training made it worse though Warmed up Bench press 20 60 100 140 160 174x3 178x3 182x3 (rep PB, might get a decent bench this year) Straight arm pulldowns 4x25 Single leg hip thrust 70 3x6 Box jumps Done. | ||
| ChrisMcCarthy | | ... | 13-01-2017 @ 08:18 |
Lost his pen, then found his pen. #phew Member 4899, 2956 posts | Sweet benching! | ||
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