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unit94Icon...07-04-2016 @ 20:41 
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what is everyone's fran time?
Member 3986, 9306 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
Session 2

Warmed up

Did some cartwheels

15 inch deadlift
70
110
150
190
Straps
240 5x3

Seated lockouts off pins
60
100
120
140x6
140x5

Bent over row
120
Straps
140 3x10

Back extensions

Lat pulldowns
3x8

Rear delt fly's
3x12

Done. Then went and jumped off and onto a load of rocks in the Peak District. I really miss parkour Tongue
unit94Icon...09-04-2016 @ 00:40 
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what is everyone's fran time?
Member 3986, 9306 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
8.4.16

warmed up

squat
60
100
130
180
220
240x1
245x3
245x3 (back is getting back to strength)

pause squat
210 2x5

sumo/sldl
100
140
180
straps
220
sumo
242.5x5 (rep PB)

sldl
242.5x5 (rep PB)

single leg press
200 3x10

leg curls
3x8

done.
ChrisMcCarthyIcon...09-04-2016 @ 08:36 
Lost his pen, then found his pen. #phew
Member 4899, 2873 posts
Great to hear the back is getting better.

Don't go and immediately break it again, however! Happy
unit94Icon...09-04-2016 @ 18:30 
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what is everyone's fran time?
Member 3986, 9306 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
I will try not too!

9.4.16

warmed up

farmers
57
97
127x20m 7.8
147x20m 9.5
167x20m 12.1 (PB)
167x20m 10.7 (PB)
167x40m 29 (PB and rather difficult, almost 20kg over comp weight though so should be quick with 150)

inch dumbbell deadlifts
58 3x6 each arm

tire flip
300x5
300x5
300x8

done.
unit94Icon...10-04-2016 @ 18:43 
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what is everyone's fran time?
Member 3986, 9306 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
10.4.16

warmed up

log one clean
65
85
105
125
140x6
140x5 (breathing is tough on these)

kb throw 15 feet
8,12,16
8,8,12,16
8,12,16,20
8,12,16,20
20

duck walk
210 3x20m

Done.
WiegieboardIcon...10-04-2016 @ 19:07 
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as crimson as my last victims underclothing.....
Member 899, 11091 posts
SQ 170, BP 122.5, DL 190
482.5 kgs @ 101kgs UnEq
Are the throws in height big chap?
It sounds like a hoor of a lot of fun!
unit94Icon...10-04-2016 @ 19:33 
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what is everyone's fran time?
Member 3986, 9306 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
Yup throwing for height wiegie, I really enjoy them
WiegieboardIcon...10-04-2016 @ 19:38 
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as crimson as my last victims underclothing.....
Member 899, 11091 posts
SQ 170, BP 122.5, DL 190
482.5 kgs @ 101kgs UnEq
unit94 said:Yup throwing for height wiegie, I really enjoy them


I'd love to do that! I also think you should do some hay bale tossing at some country fairs this spring. You would be a winrar
unit94Icon...11-04-2016 @ 19:39 
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what is everyone's fran time?
Member 3986, 9306 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
11.4.16

Warmed up

Power snatch
108 2x2
108x1

Full cleans still feel abit dodgy on my back so

Power clean
Emom 5 minutes
140x2 (these were hard with not much recovery)

Safety bar squat
190x3 (not right today)

Depth jumps

Pull ups
+20 3x9

L sit chins
2x8

Dumbbell curls
20's 3x12

Loads and loads of mobility work

Done. I need to change my training up as the recovery isn't there. I have lots of ideas so I'm just gonna try and peak ok for Northerns then have a much better build up for Englands.
unit94Icon...12-04-2016 @ 19:03 
Avatar
what is everyone's fran time?
Member 3986, 9306 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
12.4.16

Warmed up

Deadlift axle
60
100
140
180
Straps
180
Belt
220
260
300x5 (first 3 were easy but then hamstrings died, think from the power cleans yesterday)

Strict press
60
100
120
140
150x1
155x1 (got out in front but managed to correct it then passed out abit after lockout, 5kg PB)

Push press slow negatives
140x6
140x7 (much better found my groove)

Log rack holds (just did 10 breathes with every weight)
105
145
185
205
225

Btn strict
60
80
100x5
80x5
80x5

Lateral raises
15's 3x12

Rear delt scarecrows
3x10

Fat gripz extreme dumbbell pick ups
55 3x4 each hand

Back mobility

Done.
Benfrancis1993Icon...12-04-2016 @ 23:29 
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Cut toe in half = bad day.
Member 4359, 3581 posts
SQ 270, BP 140, DL 310
720.0 kgs @ 137kgs UnEq
Don't fall apart yet juiceface. You have no choice to qualify for England's, your on the f**king poster!!!
unit94Icon...12-04-2016 @ 23:39 
Avatar
what is everyone's fran time?
Member 3986, 9306 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
Woah woah, I said I hadnt had a great build up, I didnt say I wasnt gonna win Wink
Wayne_CowdreyIcon...13-04-2016 @ 00:19 
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'very impressive' ............ 7 years ago.
Member 400, 19692 posts
Well done on the strict PB Happy
unit94Icon...13-04-2016 @ 14:27 
Avatar
what is everyone's fran time?
Member 3986, 9306 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
Cheers Wayne

14.4.16

Session 1

Warmed up

Bench press
70
100
120
140
160
175
185x1
155x5
155x4

Incline bench
100
130x5
130x5
140x3
140x3
145x3

Pause bench
130 5x3

Incline bench
50's 3x10

Face pulls
5x12

Shoulder mobility

Done. Training is getting changed, my bench isn't going anywhere.
LessThanLukeIcon...13-04-2016 @ 14:40 
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his poor male ego must be crushed
Member 883, 6061 posts
SQ 290, BP 180, DL 400
870.0 kgs @ 105kgs UnEq
What is the plan?

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