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unit94Icon...17-05-2017 @ 18:52 
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what is everyone's fran time?
Member 3986, 8474 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
Forgot to update

Yesterday

16.5.17

Warmed up

Power jerk
125 3x3

Deadlift
240x5 belt less

Single leg box jumps
5x3 each leg

Bench paused
135 3x5
135x11 (rep PB)

Dumbbell bench
60's 2x9
60'sx11 (rep PB)

Curls
Afew X afew

Done.

Today 17.5.17

Session 1

Cleans 130 3x3

Front squat paised
150 4x5

Strict press
105 2x5
105x8

Seated box jumps
3x3

Face pulls
4x15

Done.

Session 2

Hang snatch complex
90 4x3

Bent over rows
120 3x10

Incline dumbbell bench
50's 2x10

Done.
unit94Icon...18-05-2017 @ 22:47 
Avatar
what is everyone's fran time?
Member 3986, 8474 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
Post Edited: 19.05.2017 @ 00:11 AM by unit94
18.5.17

warmed up

power clean
60
100
120
140
160xfail (wasnt on it today)

pin squat
60
100
140
180
220
240x1 (20kg PB)

Step ups
80 3x5 each leg

btn strict
70x10

done. Easy one pre comp
unit94Icon...23-05-2017 @ 14:36 
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what is everyone's fran time?
Member 3986, 8474 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
Competed Saturday in Holland, Messed up Hercules hold, won press medley, won deadlift with 14 at 280 which was a big PB, did crap in the medley, legs were still shot from dead then stones I was terrible and only got 100,120 and 140. I hadnt eaten enough and my arms just went to s**t. Ended up in 5th when I should have won easily but doesnt matter too much, Englands prep starts today.
WiegieboardIcon...23-05-2017 @ 14:40 
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as crimson as my last victims underclothing.....
Member 899, 10639 posts
SQ 160, BP 112.5, DL 190
462.5 kgs @ 93kgs UnEq
stupid strong deadlifting. big well done!
yiannisIcon...23-05-2017 @ 15:41 
somebody cares .....
Member 4532, 92 posts
SQ 235, BP 162.5, DL 240
637.5 kgs @ 98kgs UnEq
Wiegieboard said:stupid strong deadlifting. big well done!


mental! massive fan of paul and think he has a massive future. keep it up man
unit94Icon...23-05-2017 @ 23:45 
Avatar
what is everyone's fran time?
Member 3986, 8474 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
Cheers lads

23.5.17

warmed up

Log press one clean
60
80
100
120
135 6x2

squat
100
140
180
220 2x5 1x3

lunges
60
90 3x5 each leg

flat dumbbell bench
60's 3x10

Strict toes to bar
3x8

barbell curls
60 3x10

Done.
unit94Icon...25-05-2017 @ 00:13 
Avatar
what is everyone's fran time?
Member 3986, 8474 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
24.5.17

Session 1

Warmed up

cleans
60
100
130
140 3x3

paused front squat
140
165 2x5 2x3

pause bench
60
100
130
147 2x5 2x3

seated box jumps
5x3

face pulls
4x15

Done.

Session 2

warmed up

block power snatch above knee
40
60
80
90 3x3

sldl
60
100
140
180 3x5

bent over row
130 3x8

dips
bw
+25 x6, x8, x10

standing ab wheel rollouts band assisted
3x5

plate pinch challenge fight thing
6 sets

done.

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