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unit94Icon...02-03-2013 @ 17:23 
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what is everyone's fran time?
Member 3986, 8872 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
Highest box jump was about 46 inches, just measured where it was on my chest
Wayne_CowdreyIcon...02-03-2013 @ 17:26 
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Ripped anuses heal quickly in my experience
Member 400, 19000 posts
No zercher squats? Unhappy

Some strong lifting going on! Your front squat doesn't tally with your back squat in my mind. I did a 190 frontie with a 227.5 (raw) back squat.
Wayne_CowdreyIcon...02-03-2013 @ 17:29 
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Ripped anuses heal quickly in my experience
Member 400, 19000 posts
Actually, I think my back squat was a few kilos lower than that when I did the 190 frontie.
unit94Icon...02-03-2013 @ 17:36 
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what is everyone's fran time?
Member 3986, 8872 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
It was zerchers or fronts sorry Wayne, my front squat does seem low compared to back squat, I do them beltless whereas backsquat is belt and wraps, I haven't always done them either, only recently started doing them consistently and maybe because I do them at the end of the session I could be tired. And that's all the excuses I can think of Tongue I'm gonna start doing them on a separate day however as they need to improve, I would love to get 200kg fairly soon
unit94Icon...03-03-2013 @ 15:09 
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what is everyone's fran time?
Member 3986, 8872 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
3.3.13

Push press and abit of oly

Couldn't do events today so I went to the gym, it was a good decision Grin

Warmed up abit then on to push press
20xalot
40xalot
60x3 strict/ 3 push
70x1 strict/ 1 push
80x 1 strict/1 push
All push press from now
90x1
100x1
110x1
Belt on
120x1
130x1 (5kg PB pretty comfortable this was my goal for today so I was happy with this)
135x1 (10kg PB very happy for this still not too hard, so I went for the big one)
140x1 (15kg PB on the first go the bar path went wrong lowered it back to shoulders had another go and locked it out, been wanting 3 plates for ages so this felt pretty good)

Snatch (kind of a power snatch but i was trying to catch them as low as possible so some were above parallel and some were below
20 3x3
40 4x3
50 x4, x3
60 2x3
70 x3
80x2
90 x1 (little press out)
90 x1 (this was a decent rep but I managed to catch it in a full squat with a very wide stance which I need to work on, PB by quite alot)

Full cleans
60x5
Fingers and wrist were dead after this so I did some stretching and went home.
unit94Icon...05-03-2013 @ 18:30 
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what is everyone's fran time?
Member 3986, 8872 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
5.3.13

Bench and tris

Warmed up abit

Bench press
20x afew
60 x15, 2x10
100 2x3
120x1
140x1
150x1
167x1 (flew up 2kg PB)
170x1 (messed up the line of the bar, it turned sideways but I managed to lock it out 5kg PB)

Close grip Bench against chains
Chains were 24kg in total, all links off floor a couple inches from lockout
Plate weight only
60x3
80x3
100x3
120x3
130x1 fail 2nd (154 at lockout, these feel great I'm definitely keeping them in)

Pushdowns
8x20
1x13

Power clean
20xalot
40x3
70x3
100x3
Got carried away abit
130xfail
Power clean and jerk
130x1 (technique was decentish didn't plan on jerking it but I thought I may aswell 4kg power clean PB and I think 14kg clean and jerk PB)

Done
Done!
unit94Icon...06-03-2013 @ 14:58 
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what is everyone's fran time?
Member 3986, 8872 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
6.3.13

Deadlift and shoulders
I was pretty ill today so I wasn't expecting much

Warmed up with kb swings and some box jumps

Deadlift
70x10
100x3
140x1
180x1
Belt and straps on
220x1
260x5 (rep PB there were a couple more there but I left it at that, nearly coughed my lungs up after the set which wasn't fun)

Block pulls (about 15 inches)
220x2
260x2
300x2

Strict press
20xalot
40x10
60x5
70x1
80x1
95x1
105x1
120x1 (pretty easy 1.5kg PB)

Behind the neck jerks
60x3
80x1
100x1
120x1
140x1 (flew up! 3kg PB)

Done! Mega happy with the pb's to say I felt s**t
unit94Icon...07-03-2013 @ 17:20 
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what is everyone's fran time?
Member 3986, 8872 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
7.3.13

Warmed up with pulldowns with a few sets

Front squats (clean grip)
20xalot
60x10
100x5
120x3
140x5 (technique got better as I went along, there was possibly 10 reps here if I pushed it bit the plan was only 3 so I left it, rep PB)

Pull ups
Bw x8
+20x5
+30x5
+40x5

Trap bar shrugs
86x15
136x15
176x10
226x10

There's a thing for measuring vertical jump so I had a quick go, got 24 inches but it wasn't set up to test for anymore than that.

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

Seated dumbbell curls
10's 4x15

Done, training log press in abit
unit94Icon...07-03-2013 @ 21:26 
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what is everyone's fran time?
Member 3986, 8872 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
7.3.13

2nd session today

Log c+p
65 2x5
85x3
105x1
125x1 (strict pb without sleeves)
135 xfail (tried strict pressing it got about 3/4 to lockout then I lost balance)
135x1 (push pressed it this time 10kg PB)

Axle clean and press
115x2 fail 3rd press

Done
Quick session happy with the log though
unit94Icon...08-03-2013 @ 18:55 
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what is everyone's fran time?
Member 3986, 8872 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
8.3.13

Weightlifting is hard!

Warmed up then started with a complex
Snatch grip deadlift, snatch jump shrug, snatch high pull, power snatch, overhead squat
20x alot
40xalot (forgot the actual reps for most things)
Overhead squats
40x10 ish and a few fails as my shoulders ate s**t and inflexible
50x10ish and some more fails
Snatch
50 2x3 and some fails (actually getting full depth on these which is nice
60 x3 and lots of fails
70x1 and some more fails (this will be my full snatch pb, did 90 on Sunday but my stance was stupidly wide)
80 x3fails
Power snatch
80x1
90xfail
90x1 (caught nice and high)

Squat cleans
40 4x3

Done, hopefully my shoulder strength and flexibility will improve fairly soonish, I want 100kg snatch!
unit94Icon...09-03-2013 @ 15:26 
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what is everyone's fran time?
Member 3986, 8872 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
9.3.13

Legs
Bodyweight squats and kb swings to warm up

Squats
20x10
60x10
100x3
140x1
Belt on
180x1
Wraps on
220x1 (felt light bit came forward on toes which is new)
220x1 (much better)
230x5 (rep PB should have been a couple more but I messed up a couple of reps)

Depth jumps
5x3 45 second rest

Good mornings paused on pins
60x10
I tried bands at this point (red bands pretty thick)
60x8
100x6
140x6 (lots of tension at the top)

Front squats
20x10
60x8
100x5
120x3
145x1 (slow rep hamstrings were done)

Tried some 1 hand plate flips as I saw mike Jenkins doing them at the Arnold
10kg bumper x afew
15kg bumper x 1
20kg bumper a few fails, very close on a couple of reps)

Bit of foam rolling and stretching
Done
unit94Icon...10-03-2013 @ 15:58 
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what is everyone's fran time?
Member 3986, 8872 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
10.3.13

Events

Sprints to warm up

Farmers holds
105x 15 seconds
125x 15 s
145x15s
165 x18 s

Atlas stones
135 to 50inches
160 x3 fails to 50 inches (literally an inch away from getting it every time Tongue )

Keg loading about 5 metres out to 54 inches
2 big kegs 100kg ish
2 small kegs 100kg ish

1st go: 45 seconds
2nd go: 34 seconds

Log c+p (each rep ftoh)
65x5
85x5
105x5 (4 strict, last one push press)

Done, 7th session in 6 days so I'm abit dead lol day off tomorrow Happy
unit94Icon...12-03-2013 @ 18:45 
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what is everyone's fran time?
Member 3986, 8872 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
12.3.13

Warmed up then front squats
20 x loads
40x10
60x8
80x5
100x5
120x3
145x5 (rep PB)

Pull ups
Bw 2x8
+20x5
+30 3x5

Bent over rows
20x10
60x15
100x10
140x8
Straps on
180x6

Trapbar shrugs
86x15
136x10
After this I just did holds for some grip work
186x 10seconds
236x10s
286x5s
336x5s
366x5s
Couldn't fit anymore weight on after this Tongue

Dumbbell curls
12's x12
22.5's x10
30's x10
40's x8
47.5's x6

Seated dumbbell curls
15's 4x12

Done hands feel dead!
unit94Icon...13-03-2013 @ 22:03 
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what is everyone's fran time?
Member 3986, 8872 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
13.3.13

Session 1

Warmed up then
Bench press
20xalot
40xalot
60 1x15, 2x10
100 2x3
120x1
140x1
155x1
172x1 (bit of a poor rep but I'll take it 2kg PB)

Close grip incline paused (4th peg)
60x10
100x5
120x5
130x3

Dumbbell flat bench
22's x12
30's x12
40's x10
50's x13

Pushdowns
5x20

Then off to subway for a recovery sandwich Tongue
unit94Icon...13-03-2013 @ 22:06 
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what is everyone's fran time?
Member 3986, 8872 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
13.3.13

Session 2

Went to the weightlifting club at uni for the first time
Warm up then
Overhead squat
20xloads

Snatch balance
20xloads

Hang snatch
20x about a million reps

Then the coach finally let me put some weight on the bar
Split jerks
20x6
40x6
60x6
80x3

Ok maybe not alot of weight but atleast it was something

Done! Hands and wrists are gone, death by snatch!

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