Ermm here goes
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| unit94 |  | ... | 19-03-2019 @ 22:53 |
 what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Post Edited: 19.03.2019 @ 23:04 PM by unit94 Deload week so day off yesterday19.3.19 Warmed up Power clean and push press 60 100 3x3 Low bar squat 130 3x3 Box jumps 4x3 Pull ups wide grip Bw 3x8 Hollow hold Bw 3x30 seconds Bike 10 minutes Done. | ||
| unit94 |  | ... | 24-03-2019 @ 15:03 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | forgot to update trained twice more this week Yesterday 24.3.19 Dumbbell press 75 x2 each arm (possible PB on left) Circus dumbbell rdl 64 right 58 left x8 (rep PB) 64 left 58 right x4 stone to shoulder one motion 90x5 90x8 to left shoulder which felt weird! H stone new toy! up to 125x20m was quite hard getting it off the floor as it wants to rotate forward when its loaded done. | ||
| unit94 | | ... | 26-03-2019 @ 22:34 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Post Edited: 26.03.2019 @ 22:34 PM by unit94 25.3.19Warmed up Split jerk 125 4x3 14 inch deadlift Belt straps 320 3x3 (these felt really strong) Bench press 140 3x8 Pull ups wide grip +10kg 3x6 Leg curls 3x10 IYTWs 3x5 each letter | ||
| unit94 | | ... | 26-03-2019 @ 22:36 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 26.3.19 Warmed up Power snatch 90 3x3 Strict press 107.5 3x7 Broad jumps 5x3 Reverse lunges 125 3x5 each leg Seated cable rows v grip 3x12 Rear delt flys 4x12 Done. | ||
| unit94 | | ... | 29-03-2019 @ 10:57 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 27.3.19 Power clean 130 3x3 Pause squat 195 3x4 Seated box jumps 5x3 Single leg leg press 180 3x10 each leg Wide grip pull ups Bw 3x10 Done. | ||
| unit94 | | ... | 29-03-2019 @ 10:59 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 28.3.19 Deadlift 220 5x2 GHR Bw 3x8 Incline bench 140 3x7 Kroc row 90 3x10 each arm used straps for 2 sets Dumbbell bench 55's 2x12 Back extensions 20kg plate behind head 3x10 Done. Threw a 16kg shot as well just shy of 7 metres so I have a new thing to play with! | ||
| ChrisMcCarthy | | ... | 30-03-2019 @ 08:29 |
Lost his pen, then found his pen. #phew Member 4899, 2956 posts | What's your best with a normal Shot Paul? | ||
| unit94 | | ... | 31-03-2019 @ 11:44 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | I can't remember tbh, did it a couple of times at school but not since then, I can remember my PE teacher calling me out once so we had a go and I beat him  he was 16/17 stone and played prop so didn't like losing to a 15 year old! I think I'm going to get one so i'll have a proper goFriday 29.3.19 Warmed up Front squat 140 3x4 box jumps 5x3 Wide grip bent over row 120 3x12 Hanging leg raises 3kg 3x8 Done. Took it a bit easier to get my rid of my doms, they were killing me, could barely squat down. | ||
| unit94 | | ... | 31-03-2019 @ 11:46 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 30.3.19 Warmed up dumbbell press left arm mostly, changed my tech and felt good 35 50 60 3x2 70x2 Farmers gas cyclinders 100 4x20m 100x40m no drop (record is 50m with 150 so thats my aim) stone to shoulder one motion 90 2x8 alternate shoulder each rep 90x5 clean and press Done. | ||
| ChrisMcCarthy | | ... | 01-04-2019 @ 08:25 |
Lost his pen, then found his pen. #phew Member 4899, 2956 posts | unit94 said:I can't remember tbh, did it a couple of times at school but not since then, I can remember my PE teacher calling me out once so we had a go and I beat him he was 16/17 stone and played prop so didn't like losing to a 15 year old! I think I'm going to get one so i'll have a proper goHa! Cool, let us know how you get on.. | ||
| unit94 | | ... | 02-04-2019 @ 13:14 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | I've ordered one so I'll let you know haha 31.3.19 Med ball throws Lots x lots Hill sprints 5x10m Mobility Done. | ||
| unit94 | | ... | 02-04-2019 @ 13:17 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 1.4.19 Warmed up Split jerk 130 4x3 14 inch deadlift 340 2x3 (rep PB, couldn't brace properly with eating beforehand so happy with how they moved) Bench press 5 second eccentric paused 140 3x5 Leg curls 3x10 7 plates Pull ups wide 10kg 4x6 Done. | ||
| unit94 | | ... | 05-04-2019 @ 01:33 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Post Edited: 05.04.2019 @ 21:02 PM by unit94 2.3.19Warmed up Power snatch 92.5 4x3 Strict press 110 3x7 Broad jumps 5x3 Reverse lunges 130 3x5 each leg Seated cable rows 3x12 Rear delt flys 4x12 Done. | ||
| unit94 | | ... | 05-04-2019 @ 21:05 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 3.3.19 Warmed up Power clean 135 4x2 Pause squat 200 3x4 Seated box jumps 5x3 Snatch grip rows 125 3x12 Step ups 10 boxes 60 3x6 each leg Btn strict 60 3x10 Done. | ||
| unit94 | | ... | 05-04-2019 @ 22:47 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 4.4.19 Session 1 Warmed up Med ball throws 5 variations 1 set of 5 and 1 set of 3 on each 400m run 1:24 (went at a steady pace just to gauge how fast it was, if I killed myself I might just have been able to hold that for 800, I've never done a proper 400 so I've never gone faster than 70 seconds, I would happily take a cheap PB at this bodyweight!) Done. Session 2 Warmed up Deadlift Belt straps 230 5x2 Incline bench 145 3x7 can't be far off a PB Ghr Bw 3x10 (rep PB) Kroc row Straps 100 3x10 each arm Dumbbell bench 60's 3x12 Back extensions 20kg plate behind head 3x12 Done. | ||
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