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unit94Icon13.12.1213-12-2012 @ 20:15 
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what is everyone's fran time?
Member 3986, 8929 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
Post Edited: 13.12.2012 @ 20:17 PM by unit94
13.12.12

Back+biceps
Pull downs
5 sets to warm up

Pull ups
Bwx8
+15x5
+35x4 (+5kg PB)
+30x5
Bwx20

Bent over rows
66x15
107x10
148x6
Straps on
188x8 (rep PB)

Btn pulldowns
55x15
70x15
85x15

Dumbbell curls
20's x12
35's 2x12

Machine preacher curls
1x15
1x12
1x10
1x21 ascending weight each set
Dropset 10,10,10,10

Nice little session then off to kfc!
unit94Icon15.12.1215-12-2012 @ 14:16 
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what is everyone's fran time?
Member 3986, 8929 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
15.12.12
Leg day

Leg curl/ext to warm up

Squats
20xalot
60x10
100x3
Rehband support on
140x1
Belt on
180x1
Wraps on
220 3x3 (+1 set PB)

Good mornings pause on pins
60x10
100x8
140x5
180x5 (+20kg PB, Jesus these are hard!)

Front squat (3 second pause on pins)
60x10
100x5
120x3
155x1 (+5kg PB)
The end
unit94Icon19.12.1219-12-2012 @ 14:46 
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what is everyone's fran time?
Member 3986, 8929 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
19.12.12
Bench day

Pulldowns and dumbbell pressing to warm up

Bench press
60 1x15, 2x10
100 2x3
130 1x8, 1x9 (this weeks reps were 2x8 and I managed an extra one, very pleased because i thought I might not manage 8 reps with this weight)

Incline press each rep paused
65x10
105x5
125x5 (+2.5kg PB)
135x3 (+2.5kg PB)
140x1 f2nd (I'll get it next week)

Dumbbell bench press
33's x15
40's x12
57.5's x4 then I lost balance

Pushdowns
3x20
Overhead extensions
3x20
Seated rope pushdowns
3x20
Fluffy_DorkyIcon...19-12-2012 @ 16:24 
Member 3325, 520 posts
SQ 81, BP 40, DL 120
241.0 kgs @ 62.2kgs UnEq
nice working pulling the 300 deadlift!
unit94Icon20.12.1220-12-2012 @ 17:19 
Avatar
what is everyone's fran time?
Member 3986, 8929 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
Post Edited: 20.12.2012 @ 17:20 PM by unit94
20.12.12

Back

Klokov press and overhead squats to warm up

Pulldowns
5 sets to warm up

Pull ups
Bw x8
+15 x5
+35x5 (+1 rep PB)
+30x6
bw x21 (+1 rep pb)

Bent over rows
25xalot
66x15
107x10
148x13 (+2 rep DOH PB)

Seated machine rows
100x15

Had a headache all day and the rows made it worse so I went on to biceps

Cable curls
3x15

Left it there as my head was feeling worse, short session but a couple of pb's, shoulders tomorrow
93hopkinsonrIcon...21-12-2012 @ 10:53 
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Mr.Potato deadlift
Member 2675, 3178 posts
SQ 285, BP 180, DL 300
765.0 kgs @ 100kgs UnEq
Strong work in here mate
unit94Icon...21-12-2012 @ 10:58 
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what is everyone's fran time?
Member 3986, 8929 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
93hopkinsonr said:Strong work in here mate


Cheers mate
unit94Icon21.12.1221-12-2012 @ 20:14 
Avatar
what is everyone's fran time?
Member 3986, 8929 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
21.12.12

Shoulders

Bar x a million to warm up
Strict press
45x10, x3
66x5
76x1
90x5
100x3
107x2 (+2kg pb)
112x1

Behind the neck push press
66x3
86x1
106x1
127 2xfail (very very close annoyingly couldn't lock it out)

Push press/power jerk
107x7 (very happy with this)

Lateral raises
22.5's 3x12

And now to wait for the apocalypse
10
unit94Icon22.12.1222-12-2012 @ 17:26 
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what is everyone's fran time?
Member 3986, 8929 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
22.12.12

Legs (short)
Only a short session as I'm doing a big events day tomorrow but still got some decent stuff in
Warm up then

Squats
20x10
60x10
100x3
Rehband on
140x1
Belt on
180x1 (this was slow which was worrying)
Wraps on
225 3x3 (these were a million times better than 180, +5kg PB)

Front squat
60x6
100x5
140x1
160x1 (+5kg PB)

Did a set of calf raises to stretch them off then went home very happy with the squats, when I get to 230 for 3x3 I'm gonna go back to singles and hopefully hit 250 and maybe 260
unit94Icon23.12.1223-12-2012 @ 15:51 
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what is everyone's fran time?
Member 3986, 8929 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
23.12.12

Events
Event day at junction gym didn't manage to get much in as we got there late but not bad session

Snatch
60x5

Axle c+p
65x5 to warm up then went on to appollons axle

105 x2 (1 clean and strict press, 1 clean and power jerk)
125x1 (clean and push press)
135x1 (cleaned it then tried push pressing it and couldn't lock out so power jerked it and got it up +10kg PB)

Pressing medley
120 log (pressed without much leg drive which was stupid
80kg dumbbell cleaned but couldn't press it
70kg dumbbell
115 axle cleaned by failed press
72kg barrel

I need to practice this

DOH axle deadlift
200x1 (had a few fails then managed to lock it out)

Then off home
unit94Icon24.12.1224-12-2012 @ 14:41 
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what is everyone's fran time?
Member 3986, 8929 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
24.12.12

Bench day

Bench press
Bar x alot
60 1x15, 2x10
100 2x3
120x1
135 1x5, 1x7 (benching is going great, hopefully I'll have a nice pb when I get back to singles)

Close grip incline each rep paused
65x10
105x5
125x5
135x3
140x2 (+2.5kg PB)

Dumbbell bench
33's x15
40's x10
57.5's x8

Pushdowns
3x20

Overhead cable extensions
3x15

Seated rope pushdowns
3x20

Fin
unit94Icon...28-12-2012 @ 14:33 
Avatar
what is everyone's fran time?
Member 3986, 8929 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
28.12.12

Deadlift

s**tty session, I was mega pissed off for some unknown reason

Deadlift
25xalot
65x10
105x3
145x1
Rehband on
185x1
Belt and straps on
230x1
260x1
305xf (came a few inches off floor)

Strict press
65x6
91x5
106x3 (+6kg pb)
112x1

Done
unit94Icon29.12.1229-12-2012 @ 12:57 
Avatar
what is everyone's fran time?
Member 3986, 8929 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
29.12.12

Quick little session, went to gym to spot my mate and I thought I'd do alittle bit

Overhead squats
Bar x alot (can actually sit in the bottom position quite comfortably now gonna add abit of weight next time I try them

Cleans
66x6 (5 power cleans 1 full clean
86x3 (2 power cleans 1 full clean
106x2 (2 power cleans the second one was really quick
126x1 (3 fails then I switched to hook grip, 1 more fail then I managed a rep, +9kg PB

These are annoying to do with metal plates but I'm joining a new gym in a couple of months with bumper plates and platforms.
Events tomorrow then a week off then back to normal training.
unit94Icon30.12.1230-12-2012 @ 18:45 
Avatar
what is everyone's fran time?
Member 3986, 8929 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
30.12.12

Events at salt ayre

Looooong drive to warm up

Some pressing bits then
Medley
80kg bar x1 90kg log x1 105 axle x1 (power cleaned this!) 53kg dumbbell x1
100 bar x1 100 log x1 105 axle x1 64 circus bell xf
110 bar x1 110 log x1 115 axle x1 64 bell x1
Much better than last weeks medley

Squats
60x6
100x4
140x1

170 kg northern cross for about 10 metres

Deadlift warm ups then medley no straps
265 axle x1 250 bar x1 (hook grip) 130 farmers pickup x1
265 axle x1 250 bar x1 (mixed grip) 140 farmers x1

This is like the deadlift medley at the comp I'm doing in January it was pretty easy as long as grip doesn't go

Push press 110x1

Ring pull ups x6
Clapping pull ups x6 (haven't done these since I was about 13 stone!)

Attempted one hand clean with 64 dumbbell got it to waist height but no further

A couple of failed presses with 95kg dumbbell then off home
Good session pressing and deadlift medley at my comp shouldnt be too bad hopefully I'll do a good time
unit94Icon5.1.1305-01-2013 @ 15:24 
Avatar
what is everyone's fran time?
Member 3986, 8929 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
5.1.13

Events at jts

Axle 60 2x5
80 2x3
100x1 (strict)
120x1 (power jerk)
130xclean nothing left to press
120x2 (1 clean, 2 power jerks)

Tire flips
300kgx4 (just wanted to see how it felt)

Log
65 2x5
85x3
105x1 strict
115x2 (1 strict, 1 push press this is a 10kg strict log pb and done without sleeves so as Z would say I am very happy!

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