Ermm here goes
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| unit94 |  | ... | 26-01-2021 @ 12:42 |
 what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 22.1.21 Warmed up Squat 255 4x2 (left it at 4 rather than 6) Box jumps 5x3 Bent over row 100 3x12 Done. | ||
| unit94 | | ... | 26-01-2021 @ 12:44 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 23.1.21 Log press from chest 140 3x5 (can't keep balance on these mats so I'm going to build a platform  )2" Deficit deadlift 70 120 170 Straps 210 250 3x6 Done. Then I rested Sunday and Monday, today I'm maxing the squat! | ||
| unit94 |  | ... | 28-01-2021 @ 11:31 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 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! | ||
| unit94 | | ... | 03-02-2021 @ 11:29 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 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. | ||
| unit94 | | ... | 03-02-2021 @ 11:32 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 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 | ||
| unit94 | | ... | 04-02-2021 @ 12:50 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 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! | ||
| Samthepigman | | ... | 04-02-2021 @ 20:02 |
 See You Next Tuesday Member 2254, 3824 posts SQ 240, BP 165, DL 300705.0 kgs @ 89kgs UnEq | Nice deadlift pb | ||
| unit94 | | ... | 05-02-2021 @ 14:04 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 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. | ||
| unit94 | | ... | 06-02-2021 @ 10:09 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 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. | ||
| unit94 | | ... | 12-02-2021 @ 11:19 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 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. | ||
| unit94 | | ... | 12-02-2021 @ 11:22 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 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. | ||
| unit94 | | ... | 12-02-2021 @ 11:25 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 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. | ||
| unit94 | | ... | 12-02-2021 @ 11:28 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 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. | ||
| unit94 | | ... | 12-02-2021 @ 11:34 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 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 | ||
| unit94 | | ... | 17-02-2021 @ 10:43 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 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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