REGISTER AN ACCOUNT
Who's Online - 1 member and 23 guests
Powerlifting Advertising. Strongman Advertising.
You are here: HomeForumTraining JournalsErmm here goes

Ermm here goes

Users viewing topic: & 1 Guest

12345678910 ... ... 274275276277278279280281282283284

unit94Icon...15-02-2019 @ 14:27 
Avatar
what is everyone's fran time?
Member 3986, 9277 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
14.2.19

Session 1

Track

Loads of warm up

4x10m
4x20m
2x40m
1x60m 8.85s (ideally get this down to 8.5 then go for a 100 PB)

Reaction/agility drills

Done.

Session 2

deadlift
220 5x2

bench press wider grip
140x5
160x3
160x1 slow eccentric

ghrs
bw 3x5

seated cable row
3x10

pinch block
23
33
43 2 singles left and right (10kg PB)

not the ironmind one, gonna get one i think and go for the world record

Done.
unit94Icon...18-02-2019 @ 09:30 
Avatar
what is everyone's fran time?
Member 3986, 9277 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
Forgot again haha

16.2.19

Circus dumbbell press
64 3x8 4 each arm

Circus dumbbell rdl
64 left 58 right x5 (PB)
64 right 58 left x5

Zercher deadlift
110 2x3 (PB)
110x5 (PB)

Pull ups
Bw 3x10
+10 x10

Suerset with

Dips
27.5 x5
42.5 2x4 1x5

Cable curls
3x20 superset

Slow negative dips
Bw 3x5

One arm preacher curls
3x10 each arm

Done.

Sunday I just stretched and that jazz
JackRevansIcon...18-02-2019 @ 14:27 
Avatar
'There was also a sausage in my mouth.'
Member 2477, 16317 posts
SQ 185, BP 130, DL 250
565.0 kgs @ 81kgs UnEq
luxury zerchering
unit94Icon...18-02-2019 @ 20:02 
Avatar
what is everyone's fran time?
Member 3986, 9277 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
They're awful but feel useful

18.2.19

New phase

Warmed up

Power jerk
60
100
125 4x3

Sldl oly shoes


70
110
150
Straps
190
230 3x5

Bench press wide
60
100
120
130 3x6

Reverse lunges
70
90 3x5 each leg

Dumbbell bench
50's 2x15 1x10 (pecs are a bit rusty!)

Rear delt machine
4x12

Done.
Wayne_CowdreyIcon...19-02-2019 @ 01:03 
Avatar
'very impressive' ............ 7 years ago.
Member 400, 19674 posts
Impressive that you can physically perform a zercher DL at your size!
unit94Icon...19-02-2019 @ 23:44 
Avatar
what is everyone's fran time?
Member 3986, 9277 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
Thanks mate, I surprised myself haha last time I tried it I was nowhere near!

19.2.19

Session 1

Power snatch
82.5 4x3

Front squat
150 3x5

Seated box jumps
1x3
2.5kg dumbbells 4x3

GHRs
Bw 3x6

Pull ups wide grip
Bw 4x8

Done.


Session 2

Strict press
90 3x8

Single leg leg press
200 3x5 each leg

Seated cable row wide grip spine flexion
3x12

Hanging leg raises
Bw 3x12

IYTWs
2.5kg's 3x5 each letter

Done.
unit94Icon...21-02-2019 @ 14:02 
Avatar
what is everyone's fran time?
Member 3986, 9277 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
20.2.19

Warmed up

Power clean
120 4x3

Ssb squat
180 3x6

Med ball chest throw
15 4x4

Superset med ball Slam
4x3

Step ups 10 blocks
60 3x5 each leg

Btn strict
70 3x8

Bent over row
Straps
150 3x8

Done.
unit94Icon...22-02-2019 @ 17:32 
Avatar
what is everyone's fran time?
Member 3986, 9277 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
Thursday 21.2.19

Session 1 track

5x10m sprints

4x20m pulled my hamstring on the last one, not too bad it seems though

Session 2

Incline bench
125 3x8

Then did bodybuilding upper body work

22.2.19

Warmed up

Incline dumbbell bench
40's 3x15

Wide grip pull ups
Bw 4x8

Seated med ball chest throw
15 4x4

IYTWs

Fat gripz extreme hang
42 seconds but that was pretty comfy, will try some one arm hangs with them

Then a bit of hamstring rehabby stuff. I'm hoping it will be good to go for Monday

Done.
unit94Icon...24-02-2019 @ 09:56 
Avatar
what is everyone's fran time?
Member 3986, 9277 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
23.2.19

Warmed up

Strict dumbbell press
53 4x4 each arm

One arm fat gripz hang
6 seconds right
5 seconds left (gonna have 15 seconds as a short term goal)

Some Lever work with a bar
3 sets

Inch dumbbell rows
64 3x5 each arm

Single leg rdl
7x8
15 x8
25 x8
35x8

Box jumps
3x5

Done. Just had a massage this morning and hamstring is feeling pretty good so hopefully good to go tomorrow
unit94Icon...24-02-2019 @ 21:59 
Avatar
what is everyone's fran time?
Member 3986, 9277 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
24.2.19

Warmed up

Med ball throws

Hill "sprints"
5x10m
3x15m
2x20m

Just did them at 70 ish percent effort, hamstring could feel it but not too bad

Loads of mobility then

Core circuit
Roll outs x10
30 second Hollow hold
20 dead bugs
2 sets

Then 1 set different order
Dead bug
Hollow hold
Roll outs

Done.
unit94Icon...26-02-2019 @ 22:13 
Avatar
what is everyone's fran time?
Member 3986, 9277 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
25.2.19

Warmed up

Power jerk
130 4x3

Front squat
157.5kg 3x5

Reverse lunges
100 3x5 each leg

Bench press slow eccentric paused
130 3x6

Dumbbell bench
50's 3x15

Rear delt flys
4x12

Done.
unit94Icon...26-02-2019 @ 23:09 
Avatar
what is everyone's fran time?
Member 3986, 9277 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
26.2.19

Session 1

Warmed up

Power snatch
85 4x3

Sldl
240x5 (felt my hamstring a bit so only did 1 set)

Seated box jumps weighted
1x3
4x3 2.5kg dumbbells

Wide grip pull ups
Bw 3x9

Done.

Session 2

Strict press
95 3x8

Single leg leg press
210 3x8 each leg

Seated cable rows
3x12

IYTWs
2.5kg's 4x5 each letter

Hanging leg raises
Bw 3x14

Done.
unit94Icon...28-02-2019 @ 10:52 
Avatar
what is everyone's fran time?
Member 3986, 9277 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
27.2.19

Warmed up

Power clean
60
100
125 4x3

ssb squat
185 3x6

med ball seated throw
15 4x4

superset med ball slam
15 4x3

bent over row
155 3x8

Step ups
70 2x5 each leg

Behind the neck strict press
72.5 3x8

Done.
unit94Icon...01-03-2019 @ 15:20 
Avatar
what is everyone's fran time?
Member 3986, 9277 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
28.2.19

Session 1

Med ball throws

Keg toss

Done.

Session 2

14 inch banded dead
220 5x3 +60 bands

Incline bench
125 3x8

Kroc row
60 3x12 each arm

Leg curls
3x10

Back extensions
45kg dumbbell 3x10

Done.
unit94Icon...02-03-2019 @ 16:56 
Avatar
what is everyone's fran time?
Member 3986, 9277 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
Yesterday

1.3.19

Power jerk
180x1 was easy but messy so left it there, wasn't on the plan anyway

Paused squat
180 3x6

Box jumps weighted
5kg dumbbells 5x3

Pull ups wide grip
Bw 3x9

Incline dumbbell bench
50's 2x15

Incline bench rows
50's 2x15

Done.

12345678910 ... ... 274275276277278279280281282283284

You are here: HomeForumTraining JournalsErmm here goes
© Sugden Barbell 2019 - Mobile Version - Privacy - Terms & Conditions - Website by Devto