Ermm here goes
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| unit94 |  | ... | 11-08-2017 @ 23:27 |
 what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 11.8.17 Warmed up power jerk 60 100 135 3x3 pause squat 60 100 140 170 3x5 bench press paused 60 100 140 162.5 4x4 Seated cable row 4x12 Done. A bit dead today but getting stronger. | ||
| unit94 | | ... | 14-08-2017 @ 00:48 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 13.8.17 Warmed up log clean and press each rep 60 80 100 120 130x5 (last one strict) 135x3 (last one strict) 140x2 (last one strict) Frame carry zercher thing, hard to explain 120 210 2x20m 210x40m stones 135 x a few warm up reps 135 9 singles short rests, 6 were one motioned. Done. | ||
| unit94 | | ... | 14-08-2017 @ 22:43 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 14.8.17 Warmed up power snatch 40 60 80 90x3 96 2x3 Power clean 60 100 135 3x3 pause bench 60 100 130 145 4x3 box jumps 5x3 15 inch deadlift 170 belt straps 220 250 4x5 pull ups dead hang bw 2x10 bwx8 (bodyweight is 138kg now so i would like a 3x10 before canada) plate pinch hold 25'sx24 (PB) 25'sx18 Leg curl slide 2x8 single leg eccentric 2x8 each leg Done. | ||
| unit94 |  | ... | 16-08-2017 @ 01:28 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 15.8.17 Squat 195 4x5 Reverse lunges 80 4x5 each leg Seated box jump 5x3 Bulgarian split squat 65 3x8 each leg Btn strict 85 3x8 Tricep pushdowns 3x15 1x30 Fat gripz deadlift 120 2x5 (rep PB) Sled drag backwards 220x20m 260x20m 280x20m (PB) Done. | ||
| unit94 | | ... | 16-08-2017 @ 23:41 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 16.8.17 Warmed up hang power snatch 40 60 80 90 100x3 power jerk 60 100 130 150 170x1 190xfail (annoying) pause bench 60 100 140 171 3x3 (possible PB) single leg depth jump 5x3 each leg Deadlift 70 120 170 straps belt 230 4x5 Strict press 70 105x8 105x12 (rep PB) 75x20 partials Bent over row 125 3x8 kb base throw and catch 2 sets Done. | ||
| unit94 | | ... | 18-08-2017 @ 01:15 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 17.7.17 Warmed up step ups 65 4x5 each leg power clean 60 100 140 4x2 front squat 60 100 140 170 4x5 Single leg box jumps 5x3 each leg single leg leg press 220 x12 each leg 270 2x12 each leg pull ups dead hang bw 3x10 Seated dumbbell press constant tension 50's x20 (rep PB) 50's x20 50's x23 (rep PB, dont even know how these are improving so much) face pulls 3x15 Done. | ||
| unit94 | | ... | 19-08-2017 @ 00:05 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 18.8.17 warmed up power jerk 60 100 140 2x3 140x2 pause squat 60 100 140 175 4x5 pause bench 60 100 130 145 4x3 18 inch deadlift 60 160 belt straps 260 300 340 380x1 400x1 (no hitch so happy with that) Arm over arm 200 370x12m (30kg PB) 370x12m (killer on the hands) Done. | ||
| unit94 | | ... | 20-08-2017 @ 00:08 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 19.8.17 Warmed up log press clean each rep 75 100 120 135x5 (last rep strict) 140x3 (last rep strict) 150x2 (last rep strict, rep PB) Tire flip 300 3x10 stones 130x2 1 one motion 130x2 1 one motion 130x2 one motions 130x2 one motions 130x2 one motions Done. Feeling good. | ||
| unit94 | | ... | 22-08-2017 @ 00:31 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 21.8.17 Warmed up power snatch 40 60 80 90 100x3 power clean 60 100 140 4x2 pause bench 60 100 140 160 180 2x2 (maxing out Friday) Spoto press 120 2x12 120x15 box jumps 5x3 15 inch deadlift 70 120 170 straps belt 220 270 310 330x7 (was 10 reps there, really happy. Rep PB) pull ups dead hang bw 2x10 bwx11 Done. | ||
| unit94 | | ... | 22-08-2017 @ 17:13 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 22.8.17 Back was feeling a bit dead so didn't push too hard except for the sled Squat 60 100 140 180 200x5 Reverse lunges 60 85 4x5 each leg Seated box jumps 5x3 Btn strict 60 90x8 Tricep pushdowns 2x15 1x25 1x20 Backwards sled drag 220x20m (did it with no stops) 305x20m (3 stops but only short, much faster than 280 last week. PB) Hanging leg raises Bw 3x15 Done. | ||
| unit94 | | ... | 23-08-2017 @ 19:54 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 23.8.17 Warmed up Cut the session short as I felt really fatigued Pause bench 145 3x3 Didn't really do anything else of note Had a stretch Done. Should feel better tomorrow with a rest | ||
| unit94 | | ... | 25-08-2017 @ 00:47 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Post Edited: 25.08.2017 @ 00:47 AM by unit94 24.8.17Warmed up step ups 70 2x5 each leg power clean 70 110 140x2 145x2 150x2 155x2 (rep PB) Front squat 110 150 180 paused 200 220x1 (5kg PB) 227x1 (12kg PB) Single leg leg press 200 2x12 1x15 each leg Single leg box jumps 5x3 each leg pull ups dead hang bw 2x10 plate pinch 25's x26 seconds (PB) 25's 22 seconds WOD 1 push up 1 sit up 2 push ups etc up to 10 9 push ups 9 squats etc down to 1 Done. I do enjoy not squatting heavy for weeks and then hitting PBs | ||
| unit94 | | ... | 25-08-2017 @ 23:31 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 25.8.17 Warmed up pause bench 60 100 120 140 160 180 200x1 (18kg PB, felt pretty easy, could have done with a longer pause though) 205xfail (longer pause and lost my line, think 210 is there touch n go) incline bench 60 100 125 3x8 18 inch deadlift 100 180 straps 220 belt 260 300 340x2 pause squat 60 100 140 180 220x1 arm over arm quite a lot of sets some really heavy some light and fast seated cable row 2x10 Done. | ||
| unit94 | | ... | 28-08-2017 @ 23:40 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Forgot to update 26.8.17 Warmed up log one motions 75 95 115 125x8 (rep PB, felt really easy on these) tire flip 300 2x10 stones one motions 130 3x2 130x4 (rep PB) Done. Last heavy session. | ||
| ChrisMcCarthy | | ... | 29-08-2017 @ 08:53 |
Lost his pen, then found his pen. #phew Member 4899, 2956 posts | Bench Press Gainz... | ||
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