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unit94Icon...27-03-2013 @ 18:29 
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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
27.3.13

Session 1
Deadlift and shoulders

Warmed up with squats and complexes with the bar

Deadlift
20xalot
60x10, x3
100x3
140x1
Straps on
180x1
Belt on
230x1
275x3 (3 rep PB not too bad, another rep there if I needed it)

Strict press
20xalot
40x10
60x5
70x3
80x2
100 3x5 (hard! Just managed to get the last set out)

Z presses
60 4x6
Those surprised me, I was dead after the last set. Gonna practises these for abit

Done. Happy with deadlifts, 280 for 3 next week. Currently eating a recovery subway and cookies I'm going to the weightlifting club soon so I'll try and get some decent lifts up.
unit94Icon...27-03-2013 @ 21:27 
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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
27.3.13

Session 2 weightlifting

Warmed up alot

Overhead squat
20 3x5

Snatch balance
20 2x5

Hang snatch
20 4x5

Hang power clean
40x5
60x5
80x3

Power clean
100x1

Hang power clean
80 alot x3
100 alot x3

Push press
40x5
60x5
80x3
100x2
120x1

Power jerk
130 2xfail (my triceps were tired from earlier)

Push press
100x8
60x10

At this point I was just doing random stuff so I did some stretching and went home, my technique is getting better on power cleans and my shoulders are loosening up a bit so all is well.
unit94Icon...28-03-2013 @ 18:16 
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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
28.3.13

Session 1
Took it easy today as my back was pretty tired

Warmed up with overhead squats

Front squats
20xalot
40x8
60x8
80x5
100x5
120x3
140x1
155x6 (these felt great. Plan was 5 but I had to do another one, a couple more in the tank aswell. PB)

Pull ups almost neutral grip
5x10

Straight arm rope pulldowns
4x15

Seated incline dumbbell curls
15's 4x15

Done, gonna go and log press soon.
unit94Icon...28-03-2013 @ 21:44 
Avatar
what is everyone's fran time?
Member 3986, 8929 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
28.3.13

Session 2

Warmed up with running

Log press
65x afew

My finger still feels abit dodgy on these so left it there, should be fine next week

Tire flip it weighs somewhere between 300-350
1x2
1x15 (3 of us doing these, 1st guy did 8, 2nd guy did 10 so I got abit competitive and went for it, pretty tiring. Excuse the pun Grin

Done. Happy with the tire as last time I flipped it I only did 3 reps!
unit94Icon...30-03-2013 @ 14:38 
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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
30.3.13

Legs

Warmed up with leg extensions/ curls

Squats
20xalot
60x10, x3
100x3, x1
140x1
Belt on
180x1
Wraps on
220x1
250x3 (plan was 2 reps but I wen for a 3rd and it only just went up!)

I was dead after that so I just had abit of fun pumping legs up

Leg extensions
5x20

Leg curls
4x15

Leg press
100 4x40

Done, 260 squat next week!
unit94Icon...30-03-2013 @ 14:39 
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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
250 is a 3 rep PB lol
JackRevansIcon...30-03-2013 @ 15:50 
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'There was also a sausage in my mouth.'
Member 2477, 15922 posts
SQ 185, BP 125, DL 250
560.0 kgs @ 81kgs UnEq
Should be good for a filthy 1rm
unit94Icon...30-03-2013 @ 16:34 
Avatar
what is everyone's fran time?
Member 3986, 8929 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
JackRevans said:Should be good for a filthy 1rm


This guy gets it!
unit94Icon...31-03-2013 @ 18:58 
Avatar
what is everyone's fran time?
Member 3986, 8929 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
31.3.13

Events

Lots of running and stretching to warm up

Farmers walk
105x 30m (turn at 15m i messed up the turn and the farmers went sideways abit so I'll work on that
125x 16m straight into 145x 16m: 60 seconds (125's felt good but I dropped 145's twice on way back, this the event in the naturals qualifier so I need to improve this time)
105x16m: 7.2 seconds
105x16m: 7.0

Axle cleans
115 2x5

1 arm dumbbell
30 xafew
88 3xfails (need more leg drive!)

Running and stretching to cooldown.
unit94Icon...02-04-2013 @ 14:26 
Avatar
what is everyone's fran time?
Member 3986, 8929 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
2.4.13

Went to my old gym as my uni gym is closed until tomorrow

Warmed up

Front squat (quite a thick bar for these which didnt seem to sit quite right)
25xalot
45x8
65x8
85x5
107x3
120x3
140x1
160x5 (not the best set but I'll take it, 5 rep PB)

Pull ups
bw x8
+15 x5, x8, x8
Bw dead hang paused x7 (these are really hard, gonna practises them)

Bent over rows
25xalot
65x15
107x10
Straps on
148 2x10

Behind the neck pulldowns
60x15
75x15
90x11 drop, 60x10

Dumbbell curls
22.5's 3x12

Incline dumbbell curls
15's 4x15

Done, goal is 170x5 for front squats so im getting close.
JackRevansIcon...02-04-2013 @ 14:27 
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'There was also a sausage in my mouth.'
Member 2477, 15922 posts
SQ 185, BP 125, DL 250
560.0 kgs @ 81kgs UnEq
you are enjoyable at front squats
unit94Icon...02-04-2013 @ 14:49 
Avatar
what is everyone's fran time?
Member 3986, 8929 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
Thankyou Jack, I'm enjoying how fast they are improving still quite s**t compared to my back squat but they're getting there Happy
brownbearIcon...02-04-2013 @ 14:51 
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Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
mong strong!

what uni u at brah
unit94Icon...02-04-2013 @ 15:06 
Avatar
what is everyone's fran time?
Member 3986, 8929 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
brownbear said:mong strong!

what uni u at brah


Cheers mate I'm at Sheffield Halllam, not the best uni lol.
JackRevansIcon...02-04-2013 @ 16:03 
Avatar
'There was also a sausage in my mouth.'
Member 2477, 15922 posts
SQ 185, BP 125, DL 250
560.0 kgs @ 81kgs UnEq
Where are you originally from?

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