Ermm here goes
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| JackRevans |  | ... | 05-04-2013 @ 13:55 |
 'There was also a sausage in my mouth.' Member 2477, 16481 posts SQ 190, BP 130, DL 235555.0 kgs @ 83kgs UnEq | I call facial aesthetics | ||
| unit94 | | ... | 05-04-2013 @ 14:00 |
 what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | JackRevans said:I call facial aesthetics (no homo) | ||
| JackRevans | | ... | 05-04-2013 @ 14:03 |
'There was also a sausage in my mouth.' Member 2477, 16481 posts SQ 190, BP 130, DL 235555.0 kgs @ 83kgs UnEq | if dale reeves wasn't banned im sure he would have brought phallus size into this | ||
| unit94 | | ... | 05-04-2013 @ 14:09 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Lol! We all know strict press is the true mark of awesomeness. | ||
| JackRevans | | ... | 05-04-2013 @ 14:10 |
'There was also a sausage in my mouth.' Member 2477, 16481 posts SQ 190, BP 130, DL 235555.0 kgs @ 83kgs UnEq | unit94 said:Lol! We all know strict press is the true mark of awesomeness. what can you overhead squat? | ||
| unit94 | | ... | 05-04-2013 @ 14:13 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | JackRevans said: what can you overhead squat? 50kg! I've done a 70kg full snatch though does that count? | ||
| JackRevans | | ... | 05-04-2013 @ 14:16 |
'There was also a sausage in my mouth.' Member 2477, 16481 posts SQ 190, BP 130, DL 235555.0 kgs @ 83kgs UnEq | unit94 said: 50kg! I've done a 70kg full snatch though does that count? 80kg!!! I win at something! (I hope) but yeah you beat my full snatch | ||
| unit94 | | ... | 05-04-2013 @ 14:18 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | JackRevans said: 80kg!!! I win at something! (I hope) but yeah you beat my full snatch bas***d! Do you do anything for shoulder mobility because mine is dire  | ||
| JackRevans | | ... | 05-04-2013 @ 14:23 |
'There was also a sausage in my mouth.' Member 2477, 16481 posts SQ 190, BP 130, DL 235555.0 kgs @ 83kgs UnEq | unit94 said: bas***d! Do you do anything for shoulder mobility because mine is dire well my most important asset for that is being shockingly bad at benching totally on purpose  and other than that the overhead squats themselves are the mobility work although I find it helps if I warm up a lot overhead squatting and stretching with bands and/or one of those really light bars and stuff | ||
| unit94 | | ... | 05-04-2013 @ 14:26 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | JackRevans said: well my most important asset for that is being shockingly bad at benching totally on purpose and other than that the overhead squats themselves are the mobility work although I find it helps if I warm up a lot overhead squatting and stretching with bands and/or one of those really light bars and stuffThats a smart choice with your benching  I shall try warming up more! | ||
| unit94 | | ... | 06-04-2013 @ 14:51 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Post Edited: 06.04.2013 @ 14:53 PM by unit94 6.4.13Legs Warmed up Squats 20xloads 60x10, x3 100x3 140 2x1 Belt on 180x1 Wraps on 220x1 (this felt perfect) 260x1 (I messed up this rep, I didnt get any bounce out of the bottom but I got it up, there's more there if my timing is better 5kg PB) Box jumps 1x3 Depth jumps 4x3 (60 second rest) Pause squats on pins for a 3 count, paused about an inch from the bottom (pin 12) 60x5 100x5 120x3 140x3 160x3 180x1 Rdl's (haven't done these heavy for ages) 60x10 100x6 140x6 180x6 220x6 Done, happy with the PB on squat but I need better technique next time. | ||
| unit94 | | ... | 07-04-2013 @ 14:25 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 7.4.13 Events Running to warm up Some plate swings Farmers 105x32. Drop turn at 16 105x16 7.0 sec 125x16 straight into 145x16, 48 secs (12 second PB I dropped the 145's once on the way back, last week I dropped them twice I think, hopefully no drops next week) 105x16 6.8sec (PB) 115x16 7.2sec (PB) I was gonna do a run with 125 but my back was toast so I left it there. Log c+p 65x5 (1 clean) 65x3 1 motions 85x3 1 motions 95x10 (6 clean and strict, 3 clean and push, 1 one motion) Gonna add 5kg each time with these until I can get 120 for 10 reps Done, short session but some nice improvement. | ||
| unit94 | | ... | 09-04-2013 @ 18:28 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 9.4.13 Warmed up abit Overhead squats 20x afew not very good reps Broom handle xloads moving my grip in slightly each time until I got to my normal snatch grip 20 2x5 (much better) Full snatch 20x1 (just testing it) Front squats 20xalot 40x8,x3 60x6 80x5 100x5 120x3 140x2 165x3 failed 4th (my first fail on sets of 5, every set felt quite heavy so hopefully next week I'll get the 5 reps, still a 3 rep PB though) Pull ups Bw x8 Dead hang with slight pause Bw 4x5, 1x8 Ive been doing pull ups most of the way down but neglecting the bottom couple of inches so I'm gonna build back up with full rom. Bent over rows 20x15 60x15 100x10 140x8 Straps on 180x8 (there was more there but my belt was too tight and I couldn't get any air in, live and learn lol) Straight arm pulldowns 5x15 ascending weight each set Dumbbell curls 12's x15 20's x12 30'sx12 40's x12 Incline dumbbell curls 15's 4x15 60 second rest Pumped! | ||
| unit94 | | ... | 10-04-2013 @ 18:07 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 10.4.13 Warmed up abit Bench press 20xloads 40x10 60 3x10 80x3 100 2x3 120x2 142x4 (this didn't feel right) 150x2 (s**t again) My chest was feeling weak so I tried something different Lowered to just off my chest spoto style 100 3x5, 1x12 (these are hard) Close grip incline paused 60x10 80x5 100x5 120x3 130x2 (PB without sleeves) Dumbbell flat bench 25's x15 30's x12 40's x8 50's x11 (rep PB) Did some more benching to just above chest again 60x20, x18, x15 (burning! I tried my grip about an inch narrower and it felt stronger) Done, weightlifting in abit. | ||
| unit94 | | ... | 10-04-2013 @ 21:34 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 10.4.13 Session 2 weightlifting s**t load of oh squats and dislocations with broomhandle to warm up same again with a technique bar Overhead squats 20xalot Snatch balance 20x afew Hang snatch 20x5 30 3x3 Then we did a single on the minute for 10 minutes 40 10x1 (shoulders are loosening up abit) Hang clean 40x3 60x5 80x3 100 2x1 Singles on the minute for 10 minutes 120 9x1 with 1 fail (really happy with these, I'm learning to actually get under the bar, with the fail I didn't get my elbows up so I lost it forward. Full clean PB) Power jerk 60x3 80x3 100 2x1 Singles on the minute 110 4x1 120 5x1 (1 fail so I had to power clean it back up which was hard, these felt decent) Squats 60x5 100x5 120x5 140x5 160x5 180x5 Nice and comfortable. Done, I've got a vid of my 180 front squat from last week so I'll put that up when I get in. | ||
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