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unit94Icon...12-05-2019 @ 23:59 
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what is everyone's fran time?
Member 3986, 9278 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
12.5.19

Warmed up

throwing loads of variations
Was really explosive today, peaking well it seems

Sprints
20m ish 2x3

stair jumps
about 10 sets of trying to do 5 stairs straight into 5 stairs, got it on the last go haha

Mobility

Done.
unit94Icon...15-05-2019 @ 11:20 
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what is everyone's fran time?
Member 3986, 9278 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
14.5.19

Deloading before maxing my pull

Warmed up

Power clean and push press
70
100
120 3x2

Squat
70
110
150
170 3x3

Box jumps
4x3

Pull ups
Bw 2x8

Hanging leg raises
Bw 2x10

Done.

Bodyweight was 125 this morning so need to eat a bit more before Saturday, waist is down to 40 inches though for the first time in a long while so that was nice to see
mark_f1Icon...15-05-2019 @ 13:19 
not actually strong
Member 5779, 708 posts
SQ 220, BP 140, DL 280
640.0 kgs @ 105kgs UnEq
What's the Target for this one Paul, and what build up lifts you're planning if you don't mind me asking?

Just because I pulled easy 260, and 280, in warm up recently and then missed 300.
LessThanLukeIcon...15-05-2019 @ 16:35 
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his poor male ego must be crushed
Member 883, 6060 posts
SQ 290, BP 180, DL 400
870.0 kgs @ 105kgs UnEq
Post Edited: 15.05.2019 @ 16:36 PM by LessThanLuke
mark_f1 said:What's the Target for this one Paul, and what build up lifts you're planning if you don't mind me asking?

Just because I pulled easy 260, and 280, in warm up recently and then missed 300.

If your aim for the session was 300 then 280 is too heavy as a final warm up imo.
mark_f1Icon...16-05-2019 @ 00:52 
not actually strong
Member 5779, 708 posts
SQ 220, BP 140, DL 280
640.0 kgs @ 105kgs UnEq
LessThanLuke said:
If your aim for the session was 300 then 280 is too heavy as a final warm up imo.


What would you suggest Luke? 270 instead?

Sorry for hijacking your journal Paul.
unit94Icon...17-05-2019 @ 22:26 
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what is everyone's fran time?
Member 3986, 9278 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
So had another deload session Thursday

Nothing of note so won't log it

Mark the plan is 400kg and I'll be going, if all goes well:
Up in plates to 340
370
400

I don't think there's anything wrong with 280 300 tbh
LessThanLukeIcon...18-05-2019 @ 10:49 
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his poor male ego must be crushed
Member 883, 6060 posts
SQ 290, BP 180, DL 400
870.0 kgs @ 105kgs UnEq
Post Edited: 18.05.2019 @ 10:49 AM by LessThanLuke
unit94 said:So had another deload session Thursday

Nothing of note so won't log it

Mark the plan is 400kg and I'll be going, if all goes well:
Up in plates to 340
370
400

I don't think there's anything wrong with 280 300 tbh


Waste of energy lifting at close to 95% as a last warm up imo.

But I prefer bigger jumps than most.
unit94Icon...19-05-2019 @ 14:11 
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what is everyone's fran time?
Member 3986, 9278 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
I wouldnt fancy a plate jump on a PB attempt tbh

Update, got ill Friday night! Was in bed all Saturday, feel better today but gonna wait till tomorrow to pull, I can't wait!
KevC86Icon...19-05-2019 @ 14:27 
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Naps, family time and good food.
Member 5141, 2803 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
Best of luck buddy x
LessThanLukeIcon...19-05-2019 @ 15:38 
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his poor male ego must be crushed
Member 883, 6060 posts
SQ 290, BP 180, DL 400
870.0 kgs @ 105kgs UnEq
unit94 said:I wouldnt fancy a plate jump on a PB attempt tbh

Update, got ill Friday night! Was in bed all Saturday, feel better today but gonna wait till tomorrow to pull, I can't wait!


I did 320 x 1, 360 x 1, 400 x 1 for the 400. Minimum effort!

Good luck with the max mate!
unit94Icon...19-05-2019 @ 17:22 
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what is everyone's fran time?
Member 3986, 9278 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
Thanks lads
unit94Icon...20-05-2019 @ 16:57 
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what is everyone's fran time?
Member 3986, 9278 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
20.5.19

No dice!

Didn't feel 100% but was itching to train

Warmed up

Deadlift
60
100
140
180
Belt straps
220
260
300 (everything felt fast but 300 was a bit slow and I felt a little drained after so left it there, just haven't recovered from being illwhich is annoying but the work has gone in so ill have a PB very soon.

I'm gonna have a few weeks doing what I fancy then I'll get back on a proper plan for a big axle press
unit94Icon...22-05-2019 @ 00:42 
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what is everyone's fran time?
Member 3986, 9278 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
22.5.19

Warmed up

Overhead squats

Wod Fran ish
15-9-5
Overhead squats 50kg
Pull ups

3:20 (fairly comfy but surprising how tricky overhead squats get when fatigued!)

Bag work
Did 4 rounds counting out 50 jabs, any other punches I threw during that time I didn't count, then did a round with various kicks, will get a timer next time!

Then went to the park with some salsa/parkour mates and managed a decent back flip on the floor for the first time! Did a load of Handstands and other tumbling messing about stuff
unit94Icon...23-05-2019 @ 20:14 
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what is everyone's fran time?
Member 3986, 9278 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
23.5.19

Session 1 track

Warmed up

A few short sprints


4x100m 120s rest

2 sets 8 minute rest

That was harder than I expected! Was going to do 60s rest but was reading up and the longer rests allow you to recover aerobically while maintaining a high blood lactate level so you can keep the intensity up on all the runs, turns out it makes it horrible!

Done.

Session 2

Warmed up

Bench press
60x20
80x20
100x20
120x15 (happy to get 15 after all the build up reps)

Then a few bits of fluffy chest stuff

Face pulls
4x15

Done.
unit94Icon...25-05-2019 @ 21:00 
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what is everyone's fran time?
Member 3986, 9278 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
25.5.19

Warmed up

Axle continental and press
60
100
120
135 2x3

One arm hang
Bw +40kg 18 seconds right arm
13 seconds left arm both very big PBs and purely to beat my mate haha

Farmers gas cylinders
100x20
140 3x20m last one 12.2s

Stone rdls
90 3x8 (rep PB, when I get 3x10 ill go up to 110kg

Also during coaching I jumped in for a 425kg sled drag which is a rather large PB haha

Done.

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