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unit94Icon...20-01-2013 @ 17:33 
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what is everyone's fran time?
Member 3986, 8951 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
20.1.13

Not much to see here, no events due to snow, so some quick bodyweight conditioning stuff instead just to stay functional Tongue

Pull ups sets of 10,9,8,7,6,5,4,3,2,1 for time
4:47
Straight into press ups same sets
1:54

Better than doing nothing all day!
unit94Icon...24-01-2013 @ 15:10 
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what is everyone's fran time?
Member 3986, 8951 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
24.1.13

Trained yesterday, just did light squats, bench, deads, presses. Wasn't really switched on though so everything felt heavy and slow.
Today i did another light session to get everything moving before the comp, I was focused today and the weights felt alot easier.

Warm up 5 minutes on bike
Leg extension
Leg curl

Bench press
20xalot
40x10
60x10
80x3
100x1

Squats
Changed my stance abit, I stayed more upright in the hole with less back rounding at the bottom

25xalot
65x10
105x3
140x1
147x2
170x1 (nice and quick)

Strict press
25xalot
45x10
65x7 (3 strict 3push 1 jerk)
90x2 (1 strict 1 push)
Got abit carried away here
107x1
120.5xfail (I felt really confident with this but as I pressed it got out in front of me and I couldn't get it back, I'll get it soon)
120.5 x1 push press (had to put it overhead just for my ego, probably a PB without sleeves)

Curls
Pulldowns
Rower
2 minutes

Bike 6 minutes

Much better session than yesterday, no more training now until comp on Sunday.
unit94Icon...27-01-2013 @ 16:50 
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what is everyone's fran time?
Member 3986, 8951 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
27.1.13

Winter warmer at junction gym

I guess this is my first comp write up I'll try and make it good.

Event 1 car squat 250 for reps
I've tried this before but only with 170. I was out second, the first guy up failed the first rep which I was surprised at but that was before I felt the weight. So I got called up and got the first rep up and it didn't feel like a car it felt like a lorry was rested on my back! second rep went up and nearly killed me, third one wasnt going anywhere. I think 9 reps won it, I was just happy I got some points on he board.

Event 2 overhead medley

This was 80kg db, 70kg db, 120kg log, 115 axle and 100 keg
I started on the 80kg dumbbell got it up fairly easy which is a PB, next was 120 log which I messed the clean up but got the press easy, hen I went onto the keg which I couldn't press at all which was annoying as i did it in training, went to the 70kg db which went up easy then went for axle and ran out of time. Happy with dumbbell but annoyed with the keg.

Event 3 conans wheel (meant to be 300kg but there was 320 on plus the frame)
Never done this before so wasn't sure what to expect, well I picked it up once and lost balance, picked it up again and it felt like my head was going to explode, dropped it at about 1.5 metres which didn't place well.

Event 4 deadlift medley
The one I was looking forward to, 265 axle, 270 frame, 250 oly bar, 300 18 inch oly bar
You were allowed to strap up for axle before time started so I did, axle went up easy jumped into frame lifted it then Lost balance, lifted it again and sprinted over to oly bar, pulled that hook grip went up quick, went to 18" inch pull which I tried to hook grip and didn't work so I strapped up and pulled it, should have gone mixed grip. I thought I did really well on this but loads of guys did everything quickly.

Event 5 atlas stones
Got the 120 upto 60" on the second go, lapped the 145 and it was slipping down my shirt as I went to load it, I lapped it again but all tacky had come off and I couldn't manage it.

Overall I came 7th out of 12 starters but only 10 finishers, it was a good thing to do before the season starts properly, my target for this year are the naturals and uk juniors so it was nice to do an open event.
unit94Icon...30-01-2013 @ 16:05 
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what is everyone's fran time?
Member 3986, 8951 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
30.1.13

Shoulders

Warmed up on treadmill then started with some squats

Squat
25x10
65x10
105x3
130x10 (this was harder than i thought it would be but my back is still fried from Sunday)

Strict press
25x10
45x10
65x5
80x1
95x5 (5 rep PB)
107x3 (3 rep PB)
112x1 (second rep wasn't gonna happen)
Pretty happy with these

Btn push press/jerk
65x3
90x1
107x1 (bit shaky as bar wasn't positioned properly)
116x1 (much better)
125.5x1 (really easy +1.5kg PB was gonna go for more but i decided against it)

Push press/jerk
107x10 (+2 rep PB previous PB was with sleeves and a belt this was ultra raw!)
Gonna up the weight for the rep set next week

Seated dumbbell press
23's x10
30's x10
40's x10
50's x5

1 arm dumbbell
57.5 x1 with right arm
Failed with left lol triceps were gone

Seated lateral raises 60 seconds rest between sets
11.5's 4x15

Seated rear delt raises 45 seconds rest between sets
11.5's 4x15
So many gainzzzz

Was gonna do some conditioning but I was pretty dead so called it a day
unit94Icon...31-01-2013 @ 17:47 
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what is everyone's fran time?
Member 3986, 8951 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
31.1.13

Deadlift+ bench

Warmed up then
Deadlift
65x10
105x3
145x1
185x1
Added belt and straps
208x1 (flew up!)
235x5 (all quick reps, nice and easy)
260x1 (bit slow)
270x1 (quicker than 260)
Left it at that but there was more there

Bench press
60 2x10
100 2x3
120x1
145x3
145x4 (rep PB)

Very happy with this, another week of 2x3 then 2 weeks of 2x2 and then hopefully a new max.

Incline bench each rep paused
65x10
105x5
125x5 (was meant to be 127.5)
137.5x3
142.5x1 failed 2nd (1st rep went up quick, surprised 2nd one didn't go)

Rope pushdowns
5x20

Done
unit94Icon...01-02-2013 @ 22:07 
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what is everyone's fran time?
Member 3986, 8951 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
1.2.13

legs
warmed up then
squats
20x alot
60x10
100x3
140x1
added belt
180x1
added wraps
200x1
230 2x3 (Much better than last time i did 230, closing in on 3x3)

front squat
60x10
100x5
140x1
165x1 (just got it up, +5kg PB)

leg extensions
3x20

leg curls
3x15

nice session tonight, happy with squats after deadlifting yesterday.
unit94Icon...05-02-2013 @ 18:12 
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what is everyone's fran time?
Member 3986, 8951 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
5.2.13

Bench day

Warm up bike 6 minutes
Started with squats
20xalot
65x10
100x5
135x10
These felt absolutely s**t, light squats last week did aswell but on my proper squat day they felt fine anyway onto bench

Bench press
20xalot
60 1x15, 2x10
100 2x3
120x1
150 2x3 (really happy with this, big rep PB)

Close grip incline each rep paused
60x10
105x5
127.5x5
137.5x3
142.5x2 (rep PB second rep destroyed me lol)

Dips
Bw x15
+20 x10
+40 x10
Felt pretty tired after this

Pushdowns
3x20
Overhead tricep extensions
1x20
2x15

Conditioning
10 rounds 60kg power clean x3, pull ups x3
3:00 (16 second PB flew through first 5 sets but then slowed down abit so there's room for improvement)

Good session today, getting stronger which is always good
unit94Icon...06-02-2013 @ 17:44 
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what is everyone's fran time?
Member 3986, 8951 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
6.2.13

Deadlift +shoulders

Warmed up on bike and rower

Deadlifts
65x10
105x3
145x1
185x1
Add belt and straps
230x1 (very quick)
240x5 (pretty easy, this might be a 5 rep PB but I'm not sure)
260x1
280x1 (tried pulling it clean but had to hitch last few inches)
Next week I'm doing 245 for 5 and then possibly 290 for a single

Strict press
25xalot
45x10
65x5
75x1
95.5 x5
107x1 (felt really heavy)

Btn push press
65x3
85x1
107x1
117x1 (not bad)

Push press/jerk
107x5

Pressing was down today for some reason even though deadlifts felt good

Lateral raises
15's 4x15

Rear delt raises
15's 3x15

Fin
unit94Icon...07-02-2013 @ 17:08 
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what is everyone's fran time?
Member 3986, 8951 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
7.2.13

Back + biceps

Warmed up on treadmill then
10x press ups, squats, sit ups, squat thrusts, lunges, pistol squats

Pull downs
5 sets to warm up

Pull ups
Bw x8
+20x5
+35x5 (quite easy)
+50x2.5 (5kg PB 3rd rep was close lol)
+20x12 (rep PB)
Where the pull up bar attaches to the frame there's a fat bit of pipe so I used that fory las set
Bw x10 (really taxing on forearms)

Bent over rows
25x15
65x15
105x10
148x10 (grip felt good)
Straps
148x11

Behind the neck pulldowns
60x15
75x15
90x11

Seated machine rows
100 2x20

Dumbbell curls
20's x12
30's x10
40's x12

Seated dumbbell curls
15's 3x15 (pumped!)

Seated preacher
1x10
Didn't bother with anymore as biceps were dead

ConditionIng
Thought up a circuit that looked alot easier on paper than it was in practice

5 rounds 10xburpees, 10xcrunches, 10xsquats
4:52

This absolutely destroyed me! When I finished it my heart rate was 240 which I think is the highest it's ever been. I had a nice lay down for a few minutes after this then
Bike
10 minutes to cool down

Done, good session
unit94Icon...09-02-2013 @ 14:42 
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what is everyone's fran time?
Member 3986, 8951 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
9.2.13

Legs

Warmed up on leg extension/curl

Squats
20x alot
60x10
100x3
140x1
Belt on
180x1
Wraps on
200x1
230 3x3 (finally got 3x3, 1st set was s**t but I got switched on for the last two)
Back to singles next week gonna go for 250 Happy

Good mornings
60x10
100x10
140x6
Back was dead so left it there

Leg extensions
4x15
1x20

Leg curl
2x15
2x10

Mega happy with squats!
Happy
unit94Icon...12-02-2013 @ 15:37 
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what is everyone's fran time?
Member 3986, 8951 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
12.2.13

Bench day

Warned up on bike and treadmill
Started with light squats
25xalot
65x10
105x3
142x10
These felt s**t and slow again but I think that's because my legs are tired from Saturday so I'll up the weight again next week

Onto the proper stuff
Bench press
30xalot
60 1x15 2x10
100 2x3
120 x1
140x1
155 2x2 (rep PB, the second set both reps touched too low on my chest but locked them out ok)
Very happy with these, last week of doubles next week then onto singles

Close grip incline paused
60x10
105x5
127.5x5
137.5 x3
142.5 x2 (way easier than last week)

Dips
Bw x15
+20x10
+40x10

Pushdowns
3x20
Overhead cable extensions
3x20
Seated rope pushdowns
1x20
Dropset
20,20,20
Pumped!
Fin
Good session, pressing feels good
unit94Icon...13-02-2013 @ 17:30 
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what is everyone's fran time?
Member 3986, 8951 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
13.2.13

Today was a good day
Warmed up on leg curl and pulldowns

Deadlift
25xalot
65x10
105x3
145x1
Straps on
185x1
230x1
245x5 (pretty easy 5 rep PB)
260x1
290x1 (pretty hard but decent pull)

Strict press
25xalot
45x10
65x5
75x1
90x5
107x1
112x1
117x1 (PB by about 1 lb lol but there was a little bit left)

Behind the neck push press/jerk
65x3
85x1
107x1
127x1 (I was bit annoyed that I had to press this out but the thing is I thought it was 117 instead of 127, I didn't realise until I went to change weight for the next set)
131x1
133.5x1 (8kg PB!)

Push press/jerk
107x11 (rep PB)

Lateral raises
15's 3x15

Then it was kfc time very happy with today
unit94Icon...14-02-2013 @ 18:05 
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what is everyone's fran time?
Member 3986, 8951 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
Post Edited: 14.02.2013 @ 23:49 PM by unit94
14.2.13

Back

Warm up
Bike 3 minutes
Rower 2 minutes

Pulldowns
5 sets to warm up

Pull ups
Bw x8
+20 x5 (pulled my lat a litle bit on this)
+40 x4 (rep PB)
+55 x1 (just! 5kg PB)
+30 x6
Fat bar
Bw x13

Bent over rows
35x15
65x15
100x10
Lat was hurting abit more now so left it there, I was gonna do some really light bb stuff but thats boring so I did abit of cardio

Bike
2 minutes slow
1km 1:49 (don't know how this compares to a real bike haha, I'll go faster next time

Rower
500m warm up

3 sets of 500m with 1 minute rest
1st set 1:56
2nd set: 1:58
3rd set: 1:57
I think i need to do longer pulls on this, I was doing 50ish strokes per minute which seems abit high

Cooldown
5 minutes bike
5 minutes treadmill

That'll do
unit94Icon...14-02-2013 @ 18:06 
Avatar
what is everyone's fran time?
Member 3986, 8951 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
Oh, the 55kg pull up was a 5kg PB
unit94Icon...16-02-2013 @ 14:41 
Avatar
what is everyone's fran time?
Member 3986, 8951 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
16.2.13

Legs

Leg curl/ extension to warm up

Squats
20x15
60x10
100 1x3, 1x1
140 x1
Belt on
180x1 (came forward abit on this)
Wraps on
220x1
230x1 (this was pretty perfect, I think this was the best looking squat I've ever done!)
250x1 (felt heavy on my back but came up fairly easily, 5kg PB)
I was gonna do 255 but my mate told me to wait till next week so I left it there

Good mornings paused on pins
60x10
100x8
140x6
180x6 (heavy!)

Lunges
Haven't done these for over a year
20kg dumbbells x10 (5 each leg)
30's x10
36's x10
45's x10

These felt pretty good, think I'm gonna stick with them
Leg extensions
4x15 ascending weight

Done, can't wait till next week haha, I want another PB Happy

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