Ermm here goes
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| unit94 |  | ... | 30-06-2023 @ 14:27 |
 what is everyone's fran time? Member 3986, 10449 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Friday 10:36 Machine Row 85 4x12 Lat pulldown 12 4x12 Pullover 57.5 3x15/dropset Rear delt machine 10 4x15 Rickshaw shrugs 80 3x20 One arm preacher curls 12.5 4x15 each arm | ||
| unit94 |  | ... | 30-06-2023 @ 14:29 |
what is everyone's fran time? Member 3986, 10449 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Saturday 10:10 Front squat 145 4x8 RDL 135 4x12 Kickstand RDL 20s 3x10 EL SL hip thrust double pause 20 3x12 EL Bulgarian split squat paused 20s 3x10 EL Leg curl 25 4x15 Didn't seem too bad but this absolutely did me in! Had to sleep for about 3 hours when I got home! | ||
| unit94 | | ... | 30-06-2023 @ 14:32 |
what is everyone's fran time? Member 3986, 10449 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Monday 13:00 Bag toss 4.6m 22 15x1 EMOM 14/15 Log press 125 5x5 Axle deadlift 230 3x8 Power stairs 185 3x5 Sandbag steeplechase 120 2x10m 1x20m Basically loading over a yoke and picking up again every 5m | ||
| unit94 | | ... | 30-06-2023 @ 14:33 |
what is everyone's fran time? Member 3986, 10449 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Wednesday Had a day off yesterday to make an Expo appearance. Was a 12 hour day altogether and it wrote me off, I hate standing up in one spot. Had to move my stiff legs to the following day. 9:49 Bent over row slow ecc 85 4x6 Pull ups dead hang paused Bw 5x5 Incline dumbbell row 27.5s 3x20 Incline dumbbell shrugs 40s 4x20 EZ curls 52.5 4x12 Incline dumbbell curls 15s 3x12 | ||
| unit94 | | ... | 30-06-2023 @ 14:34 |
what is everyone's fran time? Member 3986, 10449 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Thursday 10:32 Log press 105 3x10 Stiff leg deadlift 195 4x10 Yoke 260 4x20m Power stairs 160 3x8 Sandbag grab to chest 90 5x5 | ||
| unit94 | | ... | 30-06-2023 @ 14:34 |
what is everyone's fran time? Member 3986, 10449 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Thursday 10:32 Log press 105 3x10 Stiff leg deadlift 195 4x10 Yoke 260 4x20m Power stairs 160 3x8 Sandbag grab to chest 90 5x5 | ||
| unit94 | | ... | 30-06-2023 @ 14:35 |
what is everyone's fran time? Member 3986, 10449 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Friday 10:08 Seated row 95 4x12 Lat pulldown 12/13 4x12 Pullover 57.5/65 3x15/dropset Rickshaw shrug 85 3x20 Rear delt machine fly 10/11 4x15 Preacher curls 15 3x8 ES | ||
| unit94 | | ... | 06-07-2023 @ 15:04 |
what is everyone's fran time? Member 3986, 10449 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Saturday 10:25 Front squat 150 4x8 Romanian deadlift 140 4x12 Kickstand RDL 22.5s 3x10 EL SL hip thrust double pause 22.5 3x12 EL Bulgarian split squat 22.5s 3x10 EL Leg curl 25 4x15 | ||
| unit94 | | ... | 06-07-2023 @ 15:05 |
what is everyone's fran time? Member 3986, 10449 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Post Edited: 06.07.2023 @ 15:06 PM by unit94 Monday10:47 Log press 110 5x5 Didn't time 32s 30s 28s 29s Axle deadlift 235 3x8 Yoke 300 6x10m Power stairs 190 4x5 Sandbag grabs 90 2x10 | ||
| unit94 | | ... | 06-07-2023 @ 15:06 |
what is everyone's fran time? Member 3986, 10449 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Tuesday Single leg hack squat Empty 2x12 EL Glute Kickback 55 4x15 EL Abductor 57.5 3x15 Adductor 57.5 4x14 Hip flexor 4x12 EL Calf raise 4x15/dropset | ||
| unit94 | | ... | 06-07-2023 @ 15:09 |
what is everyone's fran time? Member 3986, 10449 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Was flagging a bit before Tuesdays session but thought I could push through. Turns out I was right and Wednesday felt very run down. Feel better today but fancy a day to just relax. Tomorrow I'll hit legs and back together and I'll be training Sunday too to preload next week's as I'm away to Crete. Will be an easier week but will still hit 5 sessions so a mini deload we'll call it. | ||
| unit94 | | ... | 21-07-2023 @ 10:36 |
what is everyone's fran time? Member 3986, 10449 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Friday Hit legs and back together, won't log as it was the usual machine based session although I did do 20kg for the single leg hacks for reference. | ||
| unit94 | | ... | 21-07-2023 @ 10:41 |
what is everyone's fran time? Member 3986, 10449 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Saturday Log press 60 90 100 2x10 (Gassy that!) Yoke 250 4x20m Power stairs 175 4x8 Sandbag steeplechase 120 3x6/6/6/6m Done. | ||
| unit94 | | ... | 21-07-2023 @ 10:47 |
what is everyone's fran time? Member 3986, 10449 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Was meant to train Sunday and Monday before going away but Shannon was ill, she's pregnant for those that don't know and been having morning sickness but it got really bad and needed an IV in hospital. She's fine now thankfully but no chance of training those two days so snuck in a quick one pre flight on Tuesday. | ||
| unit94 | | ... | 21-07-2023 @ 10:48 |
what is everyone's fran time? Member 3986, 10449 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Tuesday Pull session, no big compounds just happy to get in and do a bit | ||
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