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unit94Icon...20-11-2020 @ 11:06 
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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
18.11.20

Warmed up

Log press one clean
135 2x6
135x8

Paused vector jumps
5x3

Inverted rows
Bw 3x12

Dumbbell press
77 3x2
87 5x2

Reverse lunges
140 3x5 each leg

Done.
unit94Icon...20-11-2020 @ 11:08 
Avatar
what is everyone's fran time?
Member 3986, 9853 posts
SQ 340, BP 200, DL 380
920.0 kgs @ 131kgs UnEq
19.11.20

Warmed up

Deadlift
100
150
Straps
200
Belt
240
280
330x5 (buzzing with this, plan was a triple but felt really comfy, hitched the last one but happy to get 4 clean reps, rep PB)

Seated vector jumps
5x3

GHRs
Bw 3x5

Pull ups wide grip
Bwx5
+10 2x8

Aleknas
20s 3x12

Done.
KevC86Icon...20-11-2020 @ 12:54 
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Naps, family time and good food.
Member 5141, 3488 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
unit94 said:19.11.20

Warmed up

Deadlift
100
150
Straps
200
Belt
240
280
330x5 (buzzing with this, plan was a triple but felt really comfy, hitched the last one but happy to get 4 clean reps, rep PB)


I mean you hitched them all but it was still a lovely set. Maybe you'll get a grown up deadlift after all!
unit94Icon...24-11-2020 @ 17:04 
Avatar
what is everyone's fran time?
Member 3986, 9853 posts
SQ 340, BP 200, DL 380
920.0 kgs @ 131kgs UnEq
Mr IPF over here!

20.11.20

Warmed up

Box squat
Belt
230 3x5

Strict press
110 3x8

Step ups
90 4x6 each leg (lost balance on one set and had to jump off a bench with 90kg on my back, that was scary)

Bent over row
120 3x12

Trap bar shrugs
200 3x15

Done.
unit94Icon...24-11-2020 @ 17:05 
Avatar
what is everyone's fran time?
Member 3986, 9853 posts
SQ 340, BP 200, DL 380
920.0 kgs @ 131kgs UnEq
21.11.20

Warmed up

Log, clean each rep
135 2x6

Wide grip 1" deficit deadlift
Straps
240 3x5

Back extension Iso holds
23 3x40 seconds

Stone squats
140 3x10

Done.
unit94Icon...24-11-2020 @ 17:06 
Avatar
what is everyone's fran time?
Member 3986, 9853 posts
SQ 340, BP 200, DL 380
920.0 kgs @ 131kgs UnEq
23.11.20

Warmed up

Deadlift
Belt straps
280 3x5

Paused vector jumps
5x3

GHRs
Bw 3x5

Pull ups
Bwx5
+10 3x9

Bench press
145 3x6

Done.
unit94Icon...24-11-2020 @ 17:07 
Avatar
what is everyone's fran time?
Member 3986, 9853 posts
SQ 340, BP 200, DL 380
920.0 kgs @ 131kgs UnEq
Taking a day off today as I feel a bit run down, if I push through this it'll probably end badly so skipping the session. Joints feel fragile which is usually my sign to back off
SamthepigmanIcon...24-11-2020 @ 18:58 
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See You Next Tuesday
Member 2254, 3526 posts
SQ 200, BP 165, DL 300
665.0 kgs @ 89kgs UnEq
unit94 said:Taking a day off today as I feel a bit run down, if I push through this it'll probably end badly so skipping the session. Joints feel fragile which is usually my sign to back off


need to get on those peptides
KevC86Icon...25-11-2020 @ 05:56 
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Naps, family time and good food.
Member 5141, 3488 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
Samthepigman said:
need to UP those peptides


Fixed it for you
unit94Icon...25-11-2020 @ 17:23 
Avatar
what is everyone's fran time?
Member 3986, 9853 posts
SQ 340, BP 200, DL 380
920.0 kgs @ 131kgs UnEq
Hahahaha Need to have a bath full of BPC!

25.11.20

Felt much better today as expected.

Warmed up

Log press one clean
70
100
130
145 3x6 (better than last week, still not at my best but I am not pressing much so can't complain)

Paused box jumps
5x3

One arm dumbbell
87 4x2
92 3x2 (improving each week, happy with this)

Inverted row
Bw 4x12

Reverse lunges
70
100
140
160 (PB)
180x5 each leg (that was very tough and probably stupid but I'm glad I didn't die! 30kg PB)

Done.
unit94Icon...30-11-2020 @ 16:28 
Avatar
what is everyone's fran time?
Member 3986, 9853 posts
SQ 340, BP 200, DL 380
920.0 kgs @ 131kgs UnEq
26.11.20

Deadlift
110
160
Straps
210
Belt
250
290
320
340x3 (rep PB)

Seated box jumps
5x3

GHRs
Bw 3x5

Pull ups wide grip
Bw
+10
+20x9 (equal PB, it kills me that I still can't get 10 on these)

Aleknas
25s 3x8

Done
unit94Icon...30-11-2020 @ 16:41 
Avatar
what is everyone's fran time?
Member 3986, 9853 posts
SQ 340, BP 200, DL 380
920.0 kgs @ 131kgs UnEq
27.11.20

Warmed up

Box squat
70
120
170
Belt
210
237.5x5 (PB)
240x5 (PB)

Strict press
115 3x6

Step ups
60 3x6 each leg

Bent over row
100 3x12

Done.
unit94Icon...30-11-2020 @ 16:47 
Avatar
what is everyone's fran time?
Member 3986, 9853 posts
SQ 340, BP 200, DL 380
920.0 kgs @ 131kgs UnEq
29.11.20

Log press
71
101
121
141
161x1
171x1
181xfail
181x1 fail 2 (wanted a double but its a new one rep max haha my PB was 175 it turns out with the log weighing less than advertised so 6kg PB, cleaned the second but had nothing left for the press)
181xfail (tried again, was too tired)

Back extension iso holds
33 3x30 seconds

Stone squat
140x5
140x20 (this was quite tough, went to shoulder the last rep but legs just went as I was stabilising it)

Done.
unit94Icon...30-11-2020 @ 16:47 
Avatar
what is everyone's fran time?
Member 3986, 9853 posts
SQ 340, BP 200, DL 380
920.0 kgs @ 131kgs UnEq
30.11.20

Warmed up

Deadlift
Belt straps
290 3x5

Paused vector jumps
5x3

GHRs
Bw 2x6

Pull ups
+10 2x10

Done.
unit94Icon...04-12-2020 @ 13:29 
Avatar
what is everyone's fran time?
Member 3986, 9853 posts
SQ 340, BP 200, DL 380
920.0 kgs @ 131kgs UnEq
2.11.20

Warmed up

Log press one clean
71
101
131
151 2x5
151x6 fail 7 (wanted a cheap PB but should have waited)

Zombie squat
180x3 (PB)
180x5 (PB)

Seated box jumps
5x3

Inverted row
Bw 2x15

Done.

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