Ermm here goes
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| unit94 |  | Time to get really really strong | 20-03-2017 @ 23:47 |
 what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Post Edited: 20.03.2017 @ 23:47 PM by unit94 20.3.17Day 1 of Bodypower prep Warmed up Power snatch 40 60 80 90 97 4x3 Squat 100 150 190 210 4x5 Push press 60 100 120 138 4x5 Box jumps 5x3 Pull ups dead hang Bw 3x8 Plate pinch holds 25's 3x15s Kb base snatch 12 3x5 each hand (really easy, grip is improving) Done. Time 2 hours bang on | ||
| unit94 |  | ... | 22-03-2017 @ 00:49 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 21.3.17 warmed up power jerk 60 100 120 135 2x3 135x6 deadlift 100 140 180 straps belt 220 270 3x5 Single leg box jumps 4x3 lunges 60 95 3x5 each leg bench press paused 60 100 145 4x5 dumbbell bench 50's 3x10 hip flexor band work 2x10 dumbbell curls 17.5's 2x10 17.5'sx12 Done. Time 1:58 | ||
| unit94 | | ... | 22-03-2017 @ 16:11 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 22.3.17 Session 1 Warmed up Cleans 60 100 130 142 4x3 Paused front squat 142 165 4x5 Strict press off pins chin height 60 97 4x7 Seated box jumps 5x3 Face pulls 4x12 Done. Time 1:30 | ||
| unit94 | | ... | 22-03-2017 @ 23:57 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Post Edited: 22.03.2017 @ 23:58 PM by unit94 Session 2warmed up hang snatch complex below knee, above knee, hip 40 60 80 90 4x1 snatch pulls 130 150 4x3 (these were actually nice reps) bent over rows 120 3x8 incline dumbbell bench 45's 3x12 kb curls bracing the wrist 12's 3x10 medicine ball palm front raises 1kg 3x10 loads of wrist work with medicine ball then lever lifts with barbell done. Right hand is still abit weaker but its getting there. Time: 1:17 | ||
| unit94 | | ... | 23-03-2017 @ 22:58 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 23.3.17 warmed up power clean 60 100 132 4x3 clean pulls 170 200 4x3 pin squats 70 100 150 190 3x5 step ups 75 4x5 each leg btn strict press 84 3x8 pull ups dead hang bw 3x8 Quite a few handstand press ups Done. Time: 1:58 | ||
| unit94 | | ... | 24-03-2017 @ 16:57 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Post Edited: 24.03.2017 @ 16:57 PM by unit94 24.3.17Warmed up Deadlift 60 100 140 180 Straps belt 220 260 15 inches 285x5 290 2x5 High incline bench 60 100 115 4x6 3 box jumps into broad jump 10x1 Back extensions +50 4x10 One arm rows Straps 100 3x8 each arm Tricep pushdowns 3x20 Concept 2 5x300m 45 second rest All 1:38-1:39 pace Done. Time 2:00 | ||
| unit94 | | ... | 26-03-2017 @ 02:25 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 25.3.17 warmed up log clean and press (back to push press) 75 105 130 2x5 (felt a bit of fatigue but weight felt like nothing) Yoke 150 250 290 320x20 9.2s 320x20 8.8s 320x20 8.6s 320x20 11.9 (rushed, had a drop) 320x20 8.6 zercher squat from pins 140x5 160 2x5 done. | ||
| unit94 | | ... | 28-03-2017 @ 00:57 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 27.3.17 warmed up Power snatch 40 60 80 90 100 3x3 squat 100 150 190 217 2x5 217 2x3 push press 60 100 130 143x5 143x3 fail 4 (absolutely terrible however I think i know the issue, at the time I was having a crisis but ive stopped squeezing the bar and doing it more like a jerk which is incorrect for push pressing so I should be fine next time) pull ups dead hang bw 3x8 box jumps 5x3 rear delt raises 17.5's 3x15 plate pinch holds 25's 3x16secs kb base cleans 12 3x5 each hand done. | ||
| Wiegieboard | | ... | 28-03-2017 @ 01:01 |
 as crimson as my last victims underclothing..... Member 899, 11329 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | One day even a million years away I wanna get a pushpress like that. Glorious. | ||
| unit94 | | ... | 28-03-2017 @ 22:58 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | I was gutted about it! 28.3.17 warmed up power jerk 60 100 120 140 4x3 deadlift 100 140 180 straps belt 220 260 280 3x5 (these are feeling good) Single leg box jumps 5x3 each leg bench press paused 60 100 140 150 2x5 150x3 150x5 (felt stronger as I went on) dumbbell bench 55's 2x10 55'sx9 (tricep felt a bit funny so stopped it) done. | ||
| unit94 | | ... | 29-03-2017 @ 17:27 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Post Edited: 29.03.2017 @ 17:31 PM by unit94 29.3.17Session 1 Warmed up Cleans 60 100 130 147 3x3 Paused front squat 140 172 2x5 172 2x3 Strict press off pins chin height 60 101 4x7 Seated box jumps 5x3 Face pulls 3x15 Done. Time 1:30 Session 2 Warm up Hang snatch complex below, Above, hip 40 60 80 90 94 3x1 Snatch pulls 130 155 2x3 165 2x3 Bent over row 130 3x8 Incline dumbbell bench 50's 3x10 Kb curls 12's 3x12 Lever wrist stuff 3x8 each arm Done. Time 1:25 | ||
| unit94 | | ... | 31-03-2017 @ 00:31 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 30.3.17 warmed up hamstring still feeling iffy so btn strict press 60 80 87.5 4x8 seated lockouts forehead level 60 100 110 4x6 pull ups dead hang bw 3x8 lat pulldowns 4x10 seated rows 3x15 sledgehammer on tire 6x30 (15 each hand) done. | ||
| unit94 | | ... | 01-04-2017 @ 10:37 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Forgot to update 30.3.17 Warmed up 15 inch deadlift 60 Etc Belt straps 300 3x5 High incline press 60 100 117.5 3x8 (rep PB, so easy I had to check I had the same set up) 117.5x10 (my grip was way off but managed it, somethings working! Rep PB) Box jump overs 10x3 One arm dumbbell row Straps 100 3x8 each arm Back extensions +50 3x11 Tricep pushdowns Lots of kicking the bag and a bit of bjj sparring Done. | ||
| unit94 | | ... | 02-04-2017 @ 16:21 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Forgot to update 1.4.17 Warmed up Log clean and press 75 100 125 132.5x5 (push presses) 132.5x5 (4 one motions and a strict press) Farmers 127 147x20 9.9 147x20 9.9 147x40 22.5 (good in the turn but can be faster on the run) Inch dumbbel grip work Done. | ||
| unit94 | | ... | 03-04-2017 @ 22:00 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 3.4.17 Warmed up Power snatch 100x1 then loads of fails on 103, shambles Push press 60 100 130 148 2x5 148 2x3 (way better than last week) Squat 100 150 190 225 2x5 225 2x3 Box jumps 5x3 Pull ups dead hang +5kg 4x5 Grip work but didn't have chalk so was struggling a bit Done. Time was ages, got into a long chat which knocked my rhythm off | ||
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