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unit94Icon...03-11-2020 @ 15:46 
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what is everyone's fran time?
Member 3986, 9853 posts
SQ 340, BP 200, DL 380
920.0 kgs @ 131kgs UnEq
3.11.20

Warmed up

Zombie squat
70
110
140 5x5

12 inch deadlift
120
160
Straps
200
Belt
240 4x6

Yates row
120
Straps
150 3x12

Seated good mornings
125 3x8

Done. New block as of this week so back to working on my pull
unit94Icon...07-11-2020 @ 16:24 
Avatar
what is everyone's fran time?
Member 3986, 9853 posts
SQ 340, BP 200, DL 380
920.0 kgs @ 131kgs UnEq
4.11.20

Warmed up

Push press
130 3x8

Box jumps running
5x3



One arm Dumbbell
77 5x2
87 3x2

Reverse lunges
120 4x6 each leg

Inverted rows
Bw 3x12

Done
unit94Icon...07-11-2020 @ 16:26 
Avatar
what is everyone's fran time?
Member 3986, 9853 posts
SQ 340, BP 200, DL 380
920.0 kgs @ 131kgs UnEq
5.11.20

Deadlift
Deadlift bar, straps, belt
300x5 (felt pretty comfy)

Seated box jumps
5x3

GHRs
Bw 3x4 (my home one is much harder)

Pull ups wide grip
Bw 3x12

Aleknas
20s x match abandoned (ridiculously sore through my abs, felt like they were gonna tear open haha so was sensible and left it)

Done
unit94Icon...07-11-2020 @ 16:27 
Avatar
what is everyone's fran time?
Member 3986, 9853 posts
SQ 340, BP 200, DL 380
920.0 kgs @ 131kgs UnEq
6.11.20

Session 1

Warmed up

Box squat
Belt and sleeves
215 4x5 (so much harder than normal squats)

Strict press
100 3x8

Step ups
90 4x5 each leg

Bent over row paused on floor
110 4x12

Done.
unit94Icon...07-11-2020 @ 16:30 
Avatar
what is everyone's fran time?
Member 3986, 9853 posts
SQ 340, BP 200, DL 380
920.0 kgs @ 131kgs UnEq
Session 2

Wrist lever
3x8 each hand forwards
3x8 each hand backwards

Dumbbell wrist curls
10 2x20 each hand

CoC gripper holds
#2 2x10 seconds each hand

Stone rows
20 3x10 (grabbing the stone above the equator to stress the grip, good exercise, never tried it before)

Done
unit94Icon...07-11-2020 @ 16:32 
Avatar
what is everyone's fran time?
Member 3986, 9853 posts
SQ 340, BP 200, DL 380
920.0 kgs @ 131kgs UnEq
7.11.20

Warmed up

Wide grip deficit deadlift 1"
Straps
220 4x6

Log clean and press
127.5 x5, 3,6 (played with technique, gonna stick with push press for a few weeks as I'm a bit rusty on it)

Stone squats
140x8
140x10 (Really like these, will keep them up over lockdown)

Done. Bit short for a Saturday session for me, need to make a better plan, lockdown has thrown me a bit with having to train at home
unit94Icon...12-11-2020 @ 10:13 
Avatar
what is everyone's fran time?
Member 3986, 9853 posts
SQ 340, BP 200, DL 380
920.0 kgs @ 131kgs UnEq
9.11.20

Warmed up

Deadlift
250 4x6

Paused vector jumps
5x3

GHRs
Bw 4x4

Pull ups
Bw 4x12

Bench press
135 3x8

Done.
unit94Icon...14-11-2020 @ 20:30 
Avatar
what is everyone's fran time?
Member 3986, 9853 posts
SQ 340, BP 200, DL 380
920.0 kgs @ 131kgs UnEq
10.11.20

Warmed up

Zombie squat
150 4x5

12 inch deadlift
Belt straps
250 4x6

Yates row
Belt straps
160 3x8

Seated good mornings
130 3x8

Strict toes to bar
Bw 3x9

Done.
unit94Icon...16-11-2020 @ 10:52 
Avatar
what is everyone's fran time?
Member 3986, 9853 posts
SQ 340, BP 200, DL 380
920.0 kgs @ 131kgs UnEq
11.11.12

Warmed up

Log press clean first rep
135 2x6
135x8

Paused box jumps
5x3

One arm dumbbell
77 5x2
87 3x2

Reverse lunges
130 3x6 each leg

Inverted rows
Bw 4x11

Done.
unit94Icon...16-11-2020 @ 10:53 
Avatar
what is everyone's fran time?
Member 3986, 9853 posts
SQ 340, BP 200, DL 380
920.0 kgs @ 131kgs UnEq
12.11.12

Deadlift
Belt straps
320x3 (felt pretty comfy for how dead I am)

Seated box jumps
5x3

GHRs
Bw 4x4

Pull ups wide grip
Bw 4x12

Aleknas
20s 2x12

Done.
unit94Icon...16-11-2020 @ 10:55 
Avatar
what is everyone's fran time?
Member 3986, 9853 posts
SQ 340, BP 200, DL 380
920.0 kgs @ 131kgs UnEq
13.11.12

Felt awful today, nearly sacked it off whilst warming up, these deads are killing me

Warmed up

Box squat
Belt
222.5 2x5
230x5

Strict press
105 3x8

Bent over row
115 3x12

Trap bar shrugs
190 3x15

Left step ups as it felt like my hamstrings would snap off

Done.
unit94Icon...16-11-2020 @ 10:56 
Avatar
what is everyone's fran time?
Member 3986, 9853 posts
SQ 340, BP 200, DL 380
920.0 kgs @ 131kgs UnEq
14.11.12

Somehow even less energy today!

Wide grip 1" deficit deadlift
Straps
230 4x6

Back extension iso hold
Dumbbell held to chest
23 3x30 seconds (did 15 small pulses then hold for rest of time)

Done.
unit94Icon...16-11-2020 @ 10:57 
Avatar
what is everyone's fran time?
Member 3986, 9853 posts
SQ 340, BP 200, DL 380
920.0 kgs @ 131kgs UnEq
15.11.12

Just finishing off log from yesterday

Log press clean each rep
70
100
120
130x6 43 seconds
130x6 38 seconds
130x6 28 seconds (one motions)

Goal was to improve time each set so managed that well. Left stones as my body was telling me to stop

Done.
unit94Icon...20-11-2020 @ 11:02 
Avatar
what is everyone's fran time?
Member 3986, 9853 posts
SQ 340, BP 200, DL 380
920.0 kgs @ 131kgs UnEq
16.11.20


Warmed up

Deadlift
Belt straps
260 4x5

Paused vector jumps
5x3

GHRs
Bw 3x5

Pull ups
Bwx5
+10 3x8

Bench press
140 3x8

Done.
unit94Icon...20-11-2020 @ 11:04 
Avatar
what is everyone's fran time?
Member 3986, 9853 posts
SQ 340, BP 200, DL 380
920.0 kgs @ 131kgs UnEq
17.11.20

Warmed up

Zombie squat
160 4x5

12 inch deadlift
Belt straps
260 4x5

Yates row
Belt straps
170 3x10

Seated good mornings
135 3x8

Done.

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