Ermm here goes
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| unit94 |  | ... | 17-05-2017 @ 18:52 |
 what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Forgot to update Yesterday 16.5.17 Warmed up Power jerk 125 3x3 Deadlift 240x5 belt less Single leg box jumps 5x3 each leg Bench paused 135 3x5 135x11 (rep PB) Dumbbell bench 60's 2x9 60'sx11 (rep PB) Curls Afew X afew Done. Today 17.5.17 Session 1 Cleans 130 3x3 Front squat paised 150 4x5 Strict press 105 2x5 105x8 Seated box jumps 3x3 Face pulls 4x15 Done. Session 2 Hang snatch complex 90 4x3 Bent over rows 120 3x10 Incline dumbbell bench 50's 2x10 Done. | ||
| unit94 |  | ... | 18-05-2017 @ 22:47 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Post Edited: 19.05.2017 @ 00:11 AM by unit94 18.5.17warmed up power clean 60 100 120 140 160xfail (wasnt on it today) pin squat 60 100 140 180 220 240x1 (20kg PB) Step ups 80 3x5 each leg btn strict 70x10 done. Easy one pre comp | ||
| unit94 | | ... | 23-05-2017 @ 14:36 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Competed Saturday in Holland, Messed up Hercules hold, won press medley, won deadlift with 14 at 280 which was a big PB, did crap in the medley, legs were still shot from dead then stones I was terrible and only got 100,120 and 140. I hadnt eaten enough and my arms just went to s**t. Ended up in 5th when I should have won easily but doesnt matter too much, Englands prep starts today. | ||
| Wiegieboard | | ... | 23-05-2017 @ 14:40 |
 as crimson as my last victims underclothing..... Member 899, 11329 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | stupid strong deadlifting. big well done! | ||
| yiannis | | ... | 23-05-2017 @ 15:41 |
'Laurel' Member 4532, 484 posts SQ 260, BP 175, DL 270705.0 kgs @ 105kgs UnEq | Wiegieboard said:stupid strong deadlifting. big well done! mental! massive fan of paul and think he has a massive future. keep it up man | ||
| unit94 | | ... | 23-05-2017 @ 23:45 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Cheers lads 23.5.17 warmed up Log press one clean 60 80 100 120 135 6x2 squat 100 140 180 220 2x5 1x3 lunges 60 90 3x5 each leg flat dumbbell bench 60's 3x10 Strict toes to bar 3x8 barbell curls 60 3x10 Done. | ||
| unit94 | | ... | 25-05-2017 @ 00:13 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 24.5.17 Session 1 Warmed up cleans 60 100 130 140 3x3 paused front squat 140 165 2x5 2x3 pause bench 60 100 130 147 2x5 2x3 seated box jumps 5x3 face pulls 4x15 Done. Session 2 warmed up block power snatch above knee 40 60 80 90 3x3 sldl 60 100 140 180 3x5 bent over row 130 3x8 dips bw +25 x6, x8, x10 standing ab wheel rollouts band assisted 3x5 plate pinch challenge fight thing 6 sets done. | ||
| unit94 | | ... | 25-05-2017 @ 23:09 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 25.5.17 Warmed up power clean 60 100 125 3x3 pin squat 100 150 180 2x5 2x3 strict press 60 100 110 4x6 step ups 60 90 3x5 each leg pull ups dead hang +10 3x5 Done. | ||
| unit94 | | ... | 27-05-2017 @ 00:06 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 26.5.17 warmed up 15 inch deadlift 70 120 170 220 260 300x1 high incline press 70 100 120 4x6 seated dumbbell press 50's 3x8 depth jumps 5x3 one arm cable row 3x12 each arm Done. | ||
| unit94 | | ... | 27-05-2017 @ 23:45 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 27.5.15 warmed up log push press from chest 75 105 125 145 3x4 tire flip 300 5x10 Done. | ||
| unit94 | | ... | 29-05-2017 @ 23:25 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 29.5.17 warmed up deadlift 60 110 140 180 220 belt 260 305x1 straps 305x3 (felt s**t) 305x1 box jumps 5x3 btn strict 60 90 3x6 pull ups dead hang bw +10 3x6 leg curls 4x8 some negatives face pulls 4x15 Stretch Done. | ||
| unit94 | | ... | 31-05-2017 @ 00:10 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 30.5.17 Warmed up log push press one clean 60 80 100 120 135 6x2 squat 100 140 180 220 230 4x3 lunges 60 95 4x5 each leg Single leg box jumps 4x3 each leg flat dumbbell bench 40's 60's 3x12 (rep PB, these feel super strong) Cable curls 3x15 Plank 20kg x40 seconds 40kg x40 seconds Done. | ||
| unit94 | | ... | 31-05-2017 @ 17:04 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 31.5.17 Session 1 Warmed up Cleans 60 100 130 145 4x3 Paused front squat 145 175 4x3 Strict press 60 100 115 3x6 Seated box jumps 5x3 Face pulls 3x15 Done. | ||
| unit94 | | ... | 31-05-2017 @ 23:44 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Session 2 Warmed up block power snatch above knee 40 60 80 90x3 95 2x3 sldl beltless 110 160 straps 210 240 3x5 Bent over rows 135 3x8 dips bw +35 4x6 strict toes to bar 3x10 plate pinches kb base throw and catch Done. | ||
| unit94 | | ... | 02-06-2017 @ 00:51 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 1.6.17 Warmed up power clean 70 110 130 4x3 pin squat 110 160 195 4x3 bench press paused 70 110 140 157.5 3x3 157.5x4 step ups 95 4x5 each leg pull ups dead hang bw 2x10 Done. | ||
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