Ermm here goes
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| unit94 |  | ... | 27-08-2019 @ 11:54 |
 what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | You're probably right about Luke, I don't plan to leave any doubt about invites after this one, day 1 of the plan starts today | ||
| JackRevans |  | ... | 27-08-2019 @ 14:21 |
 'There was also a sausage in my mouth.' Member 2477, 16481 posts SQ 190, BP 130, DL 235555.0 kgs @ 83kgs UnEq | exciting | ||
| unit94 | | ... | 27-08-2019 @ 21:52 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Right so Sunday I did the Peak District Highland Games, was good fun but pretty tough in the heat, managed to get the win by 4 points overall, was fun to be competing but it's a comp I should win fairly comfortably so it was nice to do exactly that, cocked up the caber toss and came 6th but other than that everything went pretty well, did the 112kg log for 13 reps Strict fairly comfortably so I was happy with that on unstable ground Had a day off yesterday then on the new programme today 27.8.19 Warmed up Full cleans 60 100 5x3 Paused push press slow eccentric 60 95 4x5 Pause front squat slow eccentric 90 120 4x5 Kneeling jumps 5x3 Wide grip chest to bar pull ups Bw 2x5 1x4 missed the contact on the last rep GHR negatives Bw 3x8 Mobility circuit 4 rounds Goblet squat holds Cat/cows Couch stretch Fire hydrants Done. | ||
| KevC86 | | ... | 28-08-2019 @ 04:43 |
 Member 5141, 4204 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | unit94 said:You're probably right about Luke, I don't plan to leave any doubt about invites after this one, day 1 of the plan starts today And you say I'm repetitive, this sounds very familiar! | ||
| unit94 | | ... | 28-08-2019 @ 21:56 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 28.8.19 Warmed up Full snatch 70 5x3 Pendlay row 85 3x10 Seated box jumps 5x3 11 inch Deadlift 180 4x5 Behind the neck Strict press slow eccentric 60 4x6 Single leg RDL 50 3x8 each leg Done. 60 4x6 | ||
| unit94 | | ... | 29-08-2019 @ 17:33 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 29.8.19 Did about an hour of pad work and body sparring Circuit 5 rounds 70kg overhead yoke walk 20m 20kg reverse walking lunge x20 Pull upsx5 Box jumps x5 That was harder than it seemed but I guess it's more work than I expected Plate pinches 2x15kg 5x5 second hold each hand 1 minute rest IYTWs 2.5kg's 3x5 each letter Done. Had to help move a gym around today so I'm going to use this as a week to get my eye in and then start the full programme next week | ||
| Wayne_Cowdrey | | ... | 29-08-2019 @ 17:47 |
 Still got a little bit of strength Member 400, 22049 posts | Can you pinch a pair of 20s? | ||
| unit94 | | ... | 03-09-2019 @ 12:48 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | I can yes, I did it recently with both hands and I was very pleased! Thought I had logged all my training but seems not Saturday I did several one motions with a 120kg stone with no tacky which is a PB I'll start from yesterday and be on it from now 2.9.19 Session 1 Warmed up Snatch 75 5x3 Deficit Deadlift 2 inches 180 4x5 double overhand Seated Broad jumps 5x3 Bench press slow eccentric 110 4x5 Flat flys 12kg's 3x15 Back extensions ghd Bw 3x15 Plate pinch holds 2x15kg plates x10 seconds each hand (PB) X7 seconds each hand X8 seconds each hand Done. Session 2 About 75 minutes of mobility work, covered pretty much everything Done. | ||
| unit94 | | ... | 04-09-2019 @ 12:46 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 3.9.19 Warmed up Hang power clean below knee 60 90 105 5x3 Paused front squat slow eccentric 125 4x5 Paused push press slow eccentric 100 4x5 (these are so much harder than normal reps!) Kneeling jumps 5x3 Wide grip chest to bar pull ups Bw 4x5 Woodchops banded 3x8 each side Done. | ||
| unit94 | | ... | 04-09-2019 @ 21:31 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 4.9.19 Bit of a weird day so ended up doing some gymnastic type stuff in the park on the parkour/calisthenics rig whilst I was coaching then this evening went to virgin active Rowing to warm up 1k 3:28 (quite happy with how easy that was) Watt bike 6 resistance, 5 magnetic 5x800m 45 seconds rest 40kph average Not the hardest but it got my legs going pretty well 45 minutes hot pool Done. Fun little session | ||
| unit94 | | ... | 05-09-2019 @ 21:02 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 5.9.19 Warmed up Pause squat slow eccentric 60 100 145 4x5 Pause split jerk 60 100 5x3 Behind the neck press slow eccentric 65 4x6 Pendlay rows 90 3x10 Reverse walking lunges 20's 3x8 each leg Strict toes to bar Bw 3x8 Then did some pad work with the boxers 3x3 minute rounds, was fun, started to get my eye back in by the last round | ||
| unit94 | | ... | 10-09-2019 @ 10:31 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Many updates 6.9.19 Warmed up Snatch 75 5x3 11 inch Deadlift 190 4x5 Seated box jumps 5x3 Incline bench 95 3x8 Some kind of pull but can't remember Done. | ||
| unit94 | | ... | 10-09-2019 @ 10:42 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 7.9.19 Warmed up Paused circus dumbbell press 35 58 64 left and right 71x2 right fail left 71x2 right 64x2 left 71x2 right fail left 71x2 left 2 right (some kind of PB) Yoke 150 230 320 4x20m 10.2s 10.3 9.5s 9.4s Thumbless inch dumbbell holds 64 2x8 seconds each hand (PB) 64x3 seconds each hand Done. | ||
| unit94 | | ... | 10-09-2019 @ 10:46 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 9.9.19 Warmed up Snatch 60 80 5x3 Deficit Deadlift 2 inches 190 4x5 doh Seated Broad jumps 5x3 Bench press slow eccentric 60 100 115 4x5 (feels silly being so light) Dumbbell flys 15's 3x15 Back extensions ghd 10kg plate behind head 3x15 Plate pinches 2x15s 3x10 seconds each hand Done. | ||
| unit94 | | ... | 10-09-2019 @ 10:47 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 9.9.19 Session 2 Mobility work Mainly focussed on shoulders Done. | ||
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