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unit94Icon...26-01-2021 @ 12:42 
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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
22.1.21

Warmed up

Squat
255 4x2 (left it at 4 rather than 6)

Box jumps
5x3

Bent over row
100 3x12

Done.
unit94Icon...26-01-2021 @ 12:44 
Avatar
what is everyone's fran time?
Member 3986, 9853 posts
SQ 340, BP 200, DL 380
920.0 kgs @ 131kgs UnEq
23.1.21

Log press from chest
140 3x5 (can't keep balance on these mats so I'm going to build a platform Grin )

2" Deficit deadlift
70
120
170
Straps
210
250 3x6

Done.

Then I rested Sunday and Monday, today I'm maxing the squat!
unit94Icon...28-01-2021 @ 11:31 
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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
26.1.21

Warmed up

Squat
75
125
175
Belt
225
260
290x1
315x1
330x1 (10kg PB and pretty comfy)
340x1 (20kg PB and a very happy Paul)

The 340kg felt really hard, looking back it wasn't so bad and there might have been a little more in there but I'm buzzing either way!

Side bends
32 3x10 each side

Circuit with the mrs
5 rounds
10 squats
10 burpees
10 star jumps

Add my girlfriend to the long list of people that thought they could beat me at bodyweight circuits. It's the burpees they never expect me to be so quick at.

Done. Absolutely over the moon with the Squat progress, 40kg since the start of December. I'm confident about hitting a 200kg log and 400kg deadlift in April so really looking forward to competing!
unit94Icon...03-02-2021 @ 11:29 
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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
Right so I trained a little bit the rest of that week but started my new phase properly this Monday so I'll log from there

1.1.21

Warmed up

Log press one clean
70
100
120
140 4x6

Deadlift
Belt straps
240 4x6

Pause box jumps
5x5

GHRs
Bw 3x5

Pull ups wide grip
5kg 3x8

Done.
unit94Icon...03-02-2021 @ 11:32 
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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
2.2.21

Warmed up

Power clean
70
100
125 5x3

Front squat
110
150
170 4x5

Bent over row
120 3x10

Hanging leg raises 3 directions
Bw 2x12 (one rep to left, one to middle, one to right etc)

Bench press
100x20
100x13 (death by pump)
100x15 (switched second set to close grip, which felt much better on my pecs so will stick with that grip. Fed up of pec issues on bench)

Done.

Evening

12 minutes assault bike
Hip/lower back mobility
unit94Icon...04-02-2021 @ 12:50 
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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
3.2.21

Warmed up

2" Deficit deadlift
60
110
160
Straps
200
240
280x6 (rep PB)

Single leg paused box jumps
5x3 each leg

Dumbbell press
82 10x2

Overhead side bends
62 3x5 (Jesus these are hard)

Pull ups
Bw
+10 3x6

Done.

Session 2

Grip

A load of random stuff that I've already written out but is probably of little interest!
SamthepigmanIcon...04-02-2021 @ 20:02 
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See You Next Tuesday
Member 2254, 3526 posts
SQ 200, BP 165, DL 300
665.0 kgs @ 89kgs UnEq
Nice deadlift pb
unit94Icon...05-02-2021 @ 14:04 
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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
Thanks mate!


4.2.21

Warmed up

Paused front squat
70
110
150 4x5

Log press clean each rep
70
100
125 2x6

Bulgarian split squat
75 2x15 each leg (jesus lord the burn on these, was meant to be 3 sets but these 2 killed me)

Incline bench
70
100
125 3x8

Back extension iso hold
30 3x30 seconds

Done.
unit94Icon...06-02-2021 @ 10:09 
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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
5.2.21

Warmed up

Axle deadlift doh
60
100
140
190xfail
190x1 (10kg PB)
200x1 (20kg PB, just locked it out, really surprised with this)
Straps
Belt
240 4x6

single leg RDL
60 4x8 each leg

Dumbbell press
62
82 10x2

Trap bar shrugs
210 3x15
Superset
Side bends
32 4x10 each side

Done.
unit94Icon...12-02-2021 @ 11:19 
Avatar
what is everyone's fran time?
Member 3986, 9853 posts
SQ 340, BP 200, DL 380
920.0 kgs @ 131kgs UnEq
6.2.21

Overhead squat
60 4x8

Strict press
110 3x8

Romanian deadlift
210 3x8

Sandbag marches 80 3x20

Sandbag carry
140 6x15m loaded the last one to 54 inches ish

Tried stones but they were a Write off, I need a new set really.

Done.
unit94Icon...12-02-2021 @ 11:22 
Avatar
what is everyone's fran time?
Member 3986, 9853 posts
SQ 340, BP 200, DL 380
920.0 kgs @ 131kgs UnEq
8.2.21

Warmed up

Log press one clean
70
100
125
145 3x6

Deadlift
Belt
Straps
250 4x6

Pause box jumps
5x5

GHRs
Bw 4x5

Pull ups wide
10 4x8

Done.
unit94Icon...12-02-2021 @ 11:25 
Avatar
what is everyone's fran time?
Member 3986, 9853 posts
SQ 340, BP 200, DL 380
920.0 kgs @ 131kgs UnEq
9.2.21

AM: mobility

Warmed up

Power clean
70
100
130 3x3
130x6 (rep PB)

Front squat
177.5 2x5
177.5x10

Bent over row
120 3x12

Hanging leg raises multi planar
Bw 3x12

Bench press
105 3x15

Assault bike
13 minutes

Done.
unit94Icon...12-02-2021 @ 11:28 
Avatar
what is everyone's fran time?
Member 3986, 9853 posts
SQ 340, BP 200, DL 380
920.0 kgs @ 131kgs UnEq
10.2.21

Warmed up

2" deficit deadlift
70
110
160
Straps
210
260
290x5 (rep PB)

Pause single leg box jumps
5x3 each leg

Incline bench
70
100
130 3x8

Pull ups
10 3x8

Side bends
32 3x11 each side

Done.
unit94Icon...12-02-2021 @ 11:34 
Avatar
what is everyone's fran time?
Member 3986, 9853 posts
SQ 340, BP 200, DL 380
920.0 kgs @ 131kgs UnEq
11.2.21

Got to train events again!

Warmed up

Bag toss
2x2 24 over 4m
10 fails 24 to 4.6m (very close, will get these next time)

Dumbbell press
87 8x2

Log press clean each rep
82
112
130 2x6

Yoke
180
280 6x10m

Sandbag load
140 4 singles

Ran out of time at this point unfortunately, will be there earlier next week, up at half 5 not 6 haha

Session 2

Grip

Similar to last week just some extra volume
unit94Icon...17-02-2021 @ 10:43 
Avatar
what is everyone's fran time?
Member 3986, 9853 posts
SQ 340, BP 200, DL 380
920.0 kgs @ 131kgs UnEq
12.2.21

Warmed up

Axle deadlift
Belt
Straps
250 4x5

Single leg RDL
65 4x8 each leg

Strict press
112.5 3x8

Trap bar shrugs
215 3x15

I did something else but I can't remember, will have to check my programme on my laptop, changed it round with the event session

Done.

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