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unit94Icon...16-01-2018 @ 22:46 
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what is everyone's fran time?
Member 3986, 9023 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
16.1.18

Warmed up

Squat
60
100
140
180
220
240
260x4 (rep PB, had 5 or 6 there bust plan was a triple so stopped at 4)

Log rack holds
60
100
140
180
200 3x10 breathes

SSB reverse lunges
60
100 3x5 each leg

Broad jumps
5x3

Seated dumbbell press
50's 3x8

Back extensions
+50 3x10

Done.
unit94Icon...18-01-2018 @ 11:06 
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what is everyone's fran time?
Member 3986, 9023 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
Forgot to update

17.1.18

Warmed up

snatch
40
60
80
100x3

power clean
100
120
140x3

front squat
100
150
180
200
220x3 (rep PB)

bench press
60
100
130
150
170
180x3 fail 4 (annoying but havnet been focusing on bench so not too bad)

Step ups
60
80 3x5 each leg

strict toes to bar
2x10
1x7 (was keeping my legs straight and died on the last set)

Bent over row
100
120 3x8

IYTWs
3's 4x5 each letter

Done.
unit94Icon...18-01-2018 @ 18:53 
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what is everyone's fran time?
Member 3986, 9023 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
18.1.18

Warmed up

16.5 inch deadlift
70
120
170
straps belt
220
260 4x2

Strict press
60
100
120 3x5

Single leg leg press
250 3x10 each leg

single leg box jumps
5x3 each leg

pull ups
bw 3x12

Incline curls
3x12

Spin bike
10 minutes 4.4k gear 11

Done.
unit94Icon...19-01-2018 @ 23:43 
Avatar
what is everyone's fran time?
Member 3986, 9023 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
19.1.18

Warmed up

pause squat
60
100
140
160 4x2

SSB good mornings
100
140 3x6

incline bench paused
60
100
120
130 3x5

paused box jumps
5x3

sated cable row
3x10

leg curls
3x8

Cuban press
5's 3x10

Done.
WiegieboardIcon...20-01-2018 @ 00:30 
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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
Just noticed how many pull ups you can do. Holy hell man! Nice!
unit94Icon...20-01-2018 @ 21:57 
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what is everyone's fran time?
Member 3986, 9023 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
Cheers mate, I'm gonna work on muscle ups after Brits as mine are inconsistent

20.1.18

Break the bar

Warmed up

Log press
62
82
102
122
142

122/142/162 (one motioned first two)
122/142/162 (one motioned first two)

Car dead
a lot x3

Yoke
220
280
320x20m 8.6
320x20m 8.6 (a bit slow but very shaky yoke)

Medley
115 keg 6m
100 sandbag 6m
120 sandbag 10m

2 sets, second one felt a lot better

Done. Last heavy stuff before Brits done now!
unit94Icon...21-01-2018 @ 21:45 
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what is everyone's fran time?
Member 3986, 9023 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
21.1.18

Lots of mobility work

Done.
unit94Icon...22-01-2018 @ 22:15 
Avatar
what is everyone's fran time?
Member 3986, 9023 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
22.1.18

Warmed up

squat
170x3

power snatch
100x1

power clean and press
120x1 + 1 push press 1 strict

bench paused
140x2

Pull ups
2x10

Box jumps
5x3

IYTWs
3's 4x5

Done.
mark_f1Icon...23-01-2018 @ 09:22 
not actually strong
Member 5779, 555 posts
SQ 220, BP 140, DL 280
640.0 kgs @ 105kgs UnEq
unit94 said:22.1.18

Warmed up

squat
170x3

power snatch
100x1

power clean and press
120x1 + 1 push press 1 strict

bench paused
140x2

Pull ups
2x10
quote]

Love how your deload is my MAX haha. Good luck Paul, looks an even tighter line up than last year.
unit94Icon...25-01-2018 @ 10:36 
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what is everyone's fran time?
Member 3986, 9023 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
Thanks a lot mate!

Forgot to update

24.1.18

Warmed up

Squat
70
120
170x3

Power snatch
40
60
80x3

power clean and press
60
100
120x2 a strict 1 push press

box jumps
5x3

bent over rows
100 2x10

Cuban press
5's 2x10

Ab circuit

Done.
WiegieboardIcon...25-01-2018 @ 10:42 
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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
Would be mental watching a man og your size do muscle ups. I genuinely reckon it would go viral!
unit94Icon...25-01-2018 @ 11:58 
Avatar
what is everyone's fran time?
Member 3986, 9023 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
My best is 7 but I wanna get better at them!
unit94Icon...31-01-2018 @ 16:43 
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what is everyone's fran time?
Member 3986, 9023 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
Britains Strongest Man 2018

Right so, first time competing in Sheffield and it was a pretty big one!

I'll get to the events

Event one: log medley 120/140/160/180/200
One in front of the other on these, a few early guys struggled including Tom which was a surprise. I was out and it seemed like a fast 3 was going to be big points so I rushed through them, one motioned the 120 and 140 then push pressed the 160 pretty easily, had a rest and went for the 180 but realised it was unbalanced straight away, cleaned it but couldnt get the press. 29 seconds for the 3 logs so 4th place behind Luke, decent start.

Event two: Car deadlift side handle 450kg
Was told that they weighed the deadlift at 453kg in the hands so knew it would be hard! Felix went and set 14 reps straight away but then a lot of guys struggled, I was out with Luke like last year where he beat me in the dead so wanted to get one back! Even the first rep was tough but kept grinding and managed to get through 9 reps. 5th place on what I expected to be my weak event

Event three: Yoke 400kg ish. 20m.
Was very confident on this, flew off at the start but lost balance about half way and dropped, picked up again and rushed a bit dropping again near the end and dragged it over the line in 10.8 seconds, Magnus gave me a 2 second penalty for sliding at the end which was annoying but fair enough. Lost me a lot of points but I should have just not dropped it which would have got me second most likely in 9 something. 9th place as everything was so tight.

Event four: Loading medley 2 kegs, 2 sandbags, 1 tire
Quite a short one on the surface but harder than people expected with the 5th implement. Was out with Tom Stoltman and was really even most of the way through, I just held back on the run back to the tire which was a mistake as it was super light and finished in 49 seconds. Winner got 45 seconds so tight all the way through. 7th place, didnt train this much or been doing much conditioning as ive been concentrating on static strength but should be an event Im winning really. Will get more focus next time.

Event five: Front hold 30kg
Was sat in 6th at this point after 2 bad events so needed big points here, thankfully this is one that im good at. Badger was leading at 49 seconds when i went up so I was after a minute, was up with Ken who dropped really soon then s**t got as loud as anything Ive ever experienced, the hammer felt really light and the crowd were going mental, finally dropped after what seemed like a good time but I wasnt sure, I got 63 seconds so I was very happy with that! Ed and Hix were up next and Ed got 58 seconds so I managed to get the event win which was cool and much needed, was a world record apparently as well as a little bonus. 1st place

Event 6 stones: 100-180 I think
The one that killed me last time, was sat in 4th after the hammer but 3-6 was tight, went up with Bish on the stones and was just a hair ahead through the first 3 but the 4th rolled around and I had to stop to stabilise it, Bish got ahead of me at that point and loaded the 5th stone first, I struggled a bit on the last one as my tacky had pretty much come off so was a slower load and ended up with 30 seconds for the 5 but I was happy just to finish it. 7th place just behind Aaron but another point wouldnt have changed anything.

Overall 5th place so not a bad result, s**t yoke cost me third but thats the sport, big improvement from last year and hopefully I now get a spot at worlds. Was awesome competing at the Sheffield arena, best atmosphere Ive ever competed in!
PaulSavageIcon...31-01-2018 @ 17:04 
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my goals are none realistic
Member 2775, 6613 posts
Well done unit. Obviously not the perfect performance you wanted, you had it in you to podium for sure but you should still be chuffed with that because the guys your up against are some of the strongest guys on the planet, not just in Britain. You shown you are capable of beating them on a bunch of events. Can't see you not getting a spot at worlds.
NimbleIcon...01-02-2018 @ 03:13 
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woefully weak
Member 4748, 972 posts
SQ 157, BP 133, DL 247
537.0 kgs @ 104kgs UnEq
Great performance, well done. Looking forward to seeing you killing it at worlds

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