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Ermm here goes

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unit94		...	05-07-2017 @ 00:44
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400 940.0 kgs @ 129kgs Eq	4.7.17 warmed up squat (trying slow negatives for a bit) 60 100 140 170 5x5 reverse lunge 40x5 each leg 50 3x5 each leg seated box jumps 5x3 bulgarian split squat 40 3x8 each leg behind the neck strict press 60 3x10 tricep pushdowns 4x15 1x30 fat gripz extreme deadlift 100 3x8 (rep PB) Done.
unit94		...	06-07-2017 @ 00:19
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400 940.0 kgs @ 129kgs Eq	5.7.17 Session 1 Warmed up Hang snatch below knee 40 60 80 3x3 power clean power jerk 60 100 115 4x2 pause bench 60 100 130 145 6x3 single leg depth jumps 5x3 each leg deadlift 70 120 170 straps 205 5x5 hip thrusts 105 4x6 Done. Session 2 step ups 40 4x5 each leg strict press 60 80 3x8 bent over row 100 3x10 dips bw +15 3x15 One arm dumbbell strict 30 3x12 each arm Kb base hold banded 12 3x15 seconds Done.
unit94		...	07-07-2017 @ 01:11
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400 940.0 kgs @ 129kgs Eq	6.7.17 Warmed up power clean 60 100 115 3x3 front squat 100 145 4x5 Messed about doing powerlifting super arch wide grip bench 180x1 (think I could bench more with this arch) seated dumbbell press constant tension 40's 3x20 pull ups bw 2x8 Done.
Wiegieboard		...	07-07-2017 @ 10:49
as crimson as my last victims underclothing..... Member 899, 11330 posts SQ 180, BP 132.5, DL 190 502.5 kgs @ 118kgs UnEq	Dat arch is the way of the gods. Dat decline press, Yo! Think you would ever switch to powerlifting at some stage in your life?
unit94		...	09-07-2017 @ 23:06
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400 940.0 kgs @ 129kgs Eq	Forgot to update 7.7.17 warmed up pause squat 160 5x5 power jerk 115 4x3 pause bench 145 6x2 12 inch deadlift beltless 220 4x5 incline bench 110 4x8 seated cable row 4x12 Done.
unit94		...	10-07-2017 @ 21:59
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400 940.0 kgs @ 129kgs Eq	10.7.17 warmed up snatch 40 60 80x3 84 3x3 power clean 80 120 4x3 bench press paused 60 100 130 145 4x4 (shoulders were hurting a lot so only did 4 sets) half bench press 105 3x12 face pulls 4x15 15 inch deadlift 70 120 170 belt straps 235 5x5 pull ups dead hang bwx9 bwx8 bwx9 leg curl slides 2x8 single leg negatives 3x6 each leg Done.
unit94		...	12-07-2017 @ 00:15
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400 940.0 kgs @ 129kgs Eq	11.7.17 Warmed up squat 60 100 140 175 4x5 175x1 reverse lunges 55 4x5 each leg seated box jumps 5x3 bulgarian split squats 45 3x8 each leg btn strict 65 3x10 tricep pushdowns 3x15 1x20 Fat gripz extreme deadlift 105 3x8 Done.
unit94		...	13-07-2017 @ 00:04
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400 940.0 kgs @ 129kgs Eq	12.7.17 Warmed up hang snatch below knee 40 60 84 3x3 power clean power jerk 60 100 120 4x2 bench press paused 60 100 130 145 6x2 single leg depth jumps 5x3 each leg deadlift 70 120 170 straps 210 5x5 Strict press 70 85 3x8 bent over row 105 3x10 One arm dumbbell strict 32 3x12 each arm banded kettlebell base holds 12 3x15 seconds Done.
unit94		...	13-07-2017 @ 23:53
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400 940.0 kgs @ 129kgs Eq	13.7.17 Warmed up Step ups 45 4x5 each leg Power clean 70 100 120 4x3 Front squat 120 150 4x5 RDL 165 3x8 Single leg box jumps 5x3 each leg Pull ups dead hang Bw 3x9 Single leg leg press 150x12 each leg 200 3x12 each leg Dips Bw +20 4x12 Seated dumbbell press constant tension 40's 2x21 (rep PB) 40's x25 (rep PB) Done.
KevC86		...	14-07-2017 @ 08:51
Member 5141, 4204 posts SQ 300, BP 180, DL 350 830.0 kgs @ 130kgs UnEq	What happened to being strong??? Lift proper weights! X
unit94		...	14-07-2017 @ 10:16
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400 940.0 kgs @ 129kgs Eq	KevC86 said:What happened to being strong??? Lift proper weights! X Oh don't worry it's all part of a good plan!
The_Lone_Wolf		...	14-07-2017 @ 11:16
I eat a lot of meat Member 5124, 2996 posts SQ 245, BP 130, DL 275 650.0 kgs @ 105kgs UnEq	unit94 said: Oh don't worry it's all part of a good plan! When and what is the next comp Paul? Sterling work as always by the way.
unit94		...	16-07-2017 @ 01:56
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400 940.0 kgs @ 129kgs Eq	Uk juniors next week mate forgot to update 14.7.17 warmed up pause squat 165 4x5 bench pause 145 6x5 12 inch deadlift belt straps 225 3x5 Done. Short one as I had a messy day, day off today then training in the morning
unit94		...	16-07-2017 @ 23:41
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400 940.0 kgs @ 129kgs Eq	16.7.17 Warmed up dumbbell press 35 45 55 65 75 85x1 and a couple of fails, just getting eye back in yoke 200 280 320x20 12 320x20 10.2 320x20 9.4 320x20 8.7 (went progressively faster to test hamstring, felt good Axle doh dead 150 170x1 180xfail 150x5 150 2x3 thumbless hold 110x26 seconds 110x20 seconds Done.
unit94		...	18-07-2017 @ 00:53
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400 940.0 kgs @ 129kgs Eq	17.7.17 Warmed up snatch 40 60 80x3 88 3x3 power clean 60 100 120 140x2 125 2x3 bench paused 145 6x2 Partial bench 110 3x12 15 inch deadlift belt straps 240 4x5 pull ups bw 2x10 box jumps 4x3 leg curl slides 2x8 single leg negatives 2x6 each leg Done.

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