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unit94		13.12.12	13-12-2012 @ 20:15
what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400 940.0 kgs @ 129kgs Eq	Post Edited: 13.12.2012 @ 20:17 PM by unit94 13.12.12 Back+biceps Pull downs 5 sets to warm up Pull ups Bwx8 +15x5 +35x4 (+5kg PB) +30x5 Bwx20 Bent over rows 66x15 107x10 148x6 Straps on 188x8 (rep PB) Btn pulldowns 55x15 70x15 85x15 Dumbbell curls 20's x12 35's 2x12 Machine preacher curls 1x15 1x12 1x10 1x21 ascending weight each set Dropset 10,10,10,10 Nice little session then off to kfc!
unit94		15.12.12	15-12-2012 @ 14:16
what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400 940.0 kgs @ 129kgs Eq	15.12.12 Leg day Leg curl/ext to warm up Squats 20xalot 60x10 100x3 Rehband support on 140x1 Belt on 180x1 Wraps on 220 3x3 (+1 set PB) Good mornings pause on pins 60x10 100x8 140x5 180x5 (+20kg PB, Jesus these are hard!) Front squat (3 second pause on pins) 60x10 100x5 120x3 155x1 (+5kg PB) The end
unit94		19.12.12	19-12-2012 @ 14:46
what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400 940.0 kgs @ 129kgs Eq	19.12.12 Bench day Pulldowns and dumbbell pressing to warm up Bench press 60 1x15, 2x10 100 2x3 130 1x8, 1x9 (this weeks reps were 2x8 and I managed an extra one, very pleased because i thought I might not manage 8 reps with this weight) Incline press each rep paused 65x10 105x5 125x5 (+2.5kg PB) 135x3 (+2.5kg PB) 140x1 f2nd (I'll get it next week) Dumbbell bench press 33's x15 40's x12 57.5's x4 then I lost balance Pushdowns 3x20 Overhead extensions 3x20 Seated rope pushdowns 3x20
Fluffy_Dorky		...	19-12-2012 @ 16:24
Member 3325, 520 posts SQ 81, BP 40, DL 120 241.0 kgs @ 62.2kgs UnEq	nice working pulling the 300 deadlift!
unit94		20.12.12	20-12-2012 @ 17:19
what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400 940.0 kgs @ 129kgs Eq	Post Edited: 20.12.2012 @ 17:20 PM by unit94 20.12.12 Back Klokov press and overhead squats to warm up Pulldowns 5 sets to warm up Pull ups Bw x8 +15 x5 +35x5 (+1 rep PB) +30x6 bw x21 (+1 rep pb) Bent over rows 25xalot 66x15 107x10 148x13 (+2 rep DOH PB) Seated machine rows 100x15 Had a headache all day and the rows made it worse so I went on to biceps Cable curls 3x15 Left it there as my head was feeling worse, short session but a couple of pb's, shoulders tomorrow
93hopkinsonr		...	21-12-2012 @ 10:53
Mr.Potato deadlift Member 2675, 4703 posts SQ 300, BP 200, DL 300 800.0 kgs @ 110kgs UnEq	Strong work in here mate
unit94		...	21-12-2012 @ 10:58
what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400 940.0 kgs @ 129kgs Eq	93hopkinsonr said:Strong work in here mate Cheers mate
unit94		21.12.12	21-12-2012 @ 20:14
what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400 940.0 kgs @ 129kgs Eq	21.12.12 Shoulders Bar x a million to warm up Strict press 45x10, x3 66x5 76x1 90x5 100x3 107x2 (+2kg pb) 112x1 Behind the neck push press 66x3 86x1 106x1 127 2xfail (very very close annoyingly couldn't lock it out) Push press/power jerk 107x7 (very happy with this) Lateral raises 22.5's 3x12 And now to wait for the apocalypse 10
unit94		22.12.12	22-12-2012 @ 17:26
what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400 940.0 kgs @ 129kgs Eq	22.12.12 Legs (short) Only a short session as I'm doing a big events day tomorrow but still got some decent stuff in Warm up then Squats 20x10 60x10 100x3 Rehband on 140x1 Belt on 180x1 (this was slow which was worrying) Wraps on 225 3x3 (these were a million times better than 180, +5kg PB) Front squat 60x6 100x5 140x1 160x1 (+5kg PB) Did a set of calf raises to stretch them off then went home very happy with the squats, when I get to 230 for 3x3 I'm gonna go back to singles and hopefully hit 250 and maybe 260
unit94		23.12.12	23-12-2012 @ 15:51
what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400 940.0 kgs @ 129kgs Eq	23.12.12 Events Event day at junction gym didn't manage to get much in as we got there late but not bad session Snatch 60x5 Axle c+p 65x5 to warm up then went on to appollons axle 105 x2 (1 clean and strict press, 1 clean and power jerk) 125x1 (clean and push press) 135x1 (cleaned it then tried push pressing it and couldn't lock out so power jerked it and got it up +10kg PB) Pressing medley 120 log (pressed without much leg drive which was stupid 80kg dumbbell cleaned but couldn't press it 70kg dumbbell 115 axle cleaned by failed press 72kg barrel I need to practice this DOH axle deadlift 200x1 (had a few fails then managed to lock it out) Then off home
unit94		24.12.12	24-12-2012 @ 14:41
what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400 940.0 kgs @ 129kgs Eq	24.12.12 Bench day Bench press Bar x alot 60 1x15, 2x10 100 2x3 120x1 135 1x5, 1x7 (benching is going great, hopefully I'll have a nice pb when I get back to singles) Close grip incline each rep paused 65x10 105x5 125x5 135x3 140x2 (+2.5kg PB) Dumbbell bench 33's x15 40's x10 57.5's x8 Pushdowns 3x20 Overhead cable extensions 3x15 Seated rope pushdowns 3x20 Fin
unit94		...	28-12-2012 @ 14:33
what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400 940.0 kgs @ 129kgs Eq	28.12.12 Deadlift s**tty session, I was mega pissed off for some unknown reason Deadlift 25xalot 65x10 105x3 145x1 Rehband on 185x1 Belt and straps on 230x1 260x1 305xf (came a few inches off floor) Strict press 65x6 91x5 106x3 (+6kg pb) 112x1 Done
unit94		29.12.12	29-12-2012 @ 12:57
what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400 940.0 kgs @ 129kgs Eq	29.12.12 Quick little session, went to gym to spot my mate and I thought I'd do alittle bit Overhead squats Bar x alot (can actually sit in the bottom position quite comfortably now gonna add abit of weight next time I try them Cleans 66x6 (5 power cleans 1 full clean 86x3 (2 power cleans 1 full clean 106x2 (2 power cleans the second one was really quick 126x1 (3 fails then I switched to hook grip, 1 more fail then I managed a rep, +9kg PB These are annoying to do with metal plates but I'm joining a new gym in a couple of months with bumper plates and platforms. Events tomorrow then a week off then back to normal training.
unit94		30.12.12	30-12-2012 @ 18:45
what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400 940.0 kgs @ 129kgs Eq	30.12.12 Events at salt ayre Looooong drive to warm up Some pressing bits then Medley 80kg bar x1 90kg log x1 105 axle x1 (power cleaned this!) 53kg dumbbell x1 100 bar x1 100 log x1 105 axle x1 64 circus bell xf 110 bar x1 110 log x1 115 axle x1 64 bell x1 Much better than last weeks medley Squats 60x6 100x4 140x1 170 kg northern cross for about 10 metres Deadlift warm ups then medley no straps 265 axle x1 250 bar x1 (hook grip) 130 farmers pickup x1 265 axle x1 250 bar x1 (mixed grip) 140 farmers x1 This is like the deadlift medley at the comp I'm doing in January it was pretty easy as long as grip doesn't go Push press 110x1 Ring pull ups x6 Clapping pull ups x6 (haven't done these since I was about 13 stone!) Attempted one hand clean with 64 dumbbell got it to waist height but no further A couple of failed presses with 95kg dumbbell then off home Good session pressing and deadlift medley at my comp shouldnt be too bad hopefully I'll do a good time
unit94		5.1.13	05-01-2013 @ 15:24
what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400 940.0 kgs @ 129kgs Eq	5.1.13 Events at jts Axle 60 2x5 80 2x3 100x1 (strict) 120x1 (power jerk) 130xclean nothing left to press 120x2 (1 clean, 2 power jerks) Tire flips 300kgx4 (just wanted to see how it felt) Log 65 2x5 85x3 105x1 strict 115x2 (1 strict, 1 push press this is a 10kg strict log pb and done without sleeves so as Z would say I am very happy!

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