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unit94Icon...03-03-2021 @ 16:13 
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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
1.3.21

Warmed up

Deadlift
70
120
170
Straps
Belt
220
260
290 3x5

Log press one clean
71
101
131
161 2x4
161x5 (the cheapest of rep PBs!)

Pause box jumps
5x3

Pull ups wide grip
Bw
5kg 3x9

Done.

Evening

7km assault bike, a gnats over 13 minutes
unit94Icon...09-03-2021 @ 11:52 
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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
2.3.21

Session 1

Warmed up

Power clean
70
100
120
140 2x3
140x5 fail 6 (Rep PB, so close on the last one)

Front squat
70
110
150
180
200x4
200x8 (tough! Rep PB)

Bent over row paused
125 3x10

Hanging leg raises multi planar
Bw 3x15

Done.
unit94Icon...10-03-2021 @ 11:14 
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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
Session 2

Bench press
70
100
120 3x15

CoC grippers parallel set, parallel reps
#2

Right arm 9 reps
Left arm 6 reps

Right arm 11 reps
Left arm 17 reps (rep PB)

Right arm 11 reps
Left arm 10 reps

Axle deadlift overhand
155 3x5

Wrist wrench
37.5x1
41xfail
30 2x6 each arm

Done.
unit94Icon...10-03-2021 @ 11:17 
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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
3.3.21

Axle deadlift
60
110
Straps
160
210
Belt
250
280
310x3 fail 4 (really frustrating, straps slipped off twice, think the grip work the night before didn't help, figure 8s would be nice)

Paused single leg box jumps
5x3 each leg

Incline bench
70
100
130
150 3x5

Pull ups
Bw
10kg 3x10

Side bends
32 3x12 each side

Done. Will use figure 8s going forward on axle top sets and normal straps on volume
KevC86Icon...10-03-2021 @ 11:18 
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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:3.3.21

Axle deadlift
60
110
Straps
160
210
Belt
250
280
310x3 fail 4 (really frustrating, straps slipped off twice, think the grip work the night before didn't help, figure 8s would be nice)



And you're going to out pull me? Sooo cute!
unit94Icon...10-03-2021 @ 11:25 
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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
4.3.21

Warmed up

Sandbag throw
24 10xfails to 4.6m (better than last week, got a few stuck on top frustratingly!)

Dumbbell press
99 4x2
99x4 (rep PB)

Log press clean each rep
75
105
125
140 2x6 (this felt good, so much better than my log at home, I shall be rectifying that)

Sandbag load
133 8x5m to 54"
133x10m to 54"
Bad news is the bag has dried out and is 7kg lighter, good news is it feels easy and I think with 7kg more sand in it will be more solid and easier, will test my theory when I can get some sand

Yoke
310 6x10m

Stones one motions
120
140 2 fails 60"
140x2 to 60" (Rep PB)
140x2 60"
160x1 55" (PB height)

Done.
unit94Icon...10-03-2021 @ 11:26 
Avatar
what is everyone's fran time?
Member 3986, 9853 posts
SQ 340, BP 200, DL 380
920.0 kgs @ 131kgs UnEq
KevC86 said:
And you're going to out pull me? Sooo cute!


I was waiting for that Tongue not my finest moment!
unit94Icon...10-03-2021 @ 11:33 
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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
5.3.21

Dropping down to 5 gym sessions now as I'm getting closer to comp, Friday will just be grip and cardio

CoC grippers #2
Right arm 16 reps
Left arm 10 reps

Right arm 12 reps
Left arm 14 reps

Right arm 15 reps
Left arm 9 reps

Plate pinch
2x20s
2 reps right arm (Rep PB)
4 reps left arm (Rep PB, buzzing with this)

Axle Pendlay row
130 3x8

Wrist lever front and back
2.5kg x3 each way each hand

Axle wrist curls

Extensor bands

Assault bike
7km 12:54

Done.
unit94Icon...15-03-2021 @ 11:54 
Avatar
what is everyone's fran time?
Member 3986, 9853 posts
SQ 340, BP 200, DL 380
920.0 kgs @ 131kgs UnEq
6.3.21

Warmed up

Axle deadlift
Belt straps
280 3x5

Paused front squat
172.5 3x5

Strict press
125 3x6

Dumbbell press
89 x3,4,4,4

Dumbbell overhead side bends
62 3x7

Done.
unit94Icon...15-03-2021 @ 11:56 
Avatar
what is everyone's fran time?
Member 3986, 9853 posts
SQ 340, BP 200, DL 380
920.0 kgs @ 131kgs UnEq
Post Edited: 15.03.2021 @ 11:57 AM by unit94
8.3.21

Warmed up

Deadlift
70
110
160
Straps
210
Belt
250
280
300 3x5 (pulled something in my lower back on first set but got through them pretty well, volume PB for 300kg)

Pause box jumps
5x3

Wide grip pull ups
5kg 3x10

GHRs
Bw 3x7

Done

Evening 10 minute treadmill walk
10% Incline 4.5kph
unit94Icon...15-03-2021 @ 11:58 
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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
9.3.21

Back not feeling great but went for the normal session

Log press
71
101
126
146
166x4
166x3
166x1

Back was hurting too much so left it

Time for a deload, wasn't planning one but feeling a bit dead and makes sense with the injury

Done.
unit94Icon...15-03-2021 @ 12:00 
Avatar
what is everyone's fran time?
Member 3986, 9853 posts
SQ 340, BP 200, DL 380
920.0 kgs @ 131kgs UnEq
10.3.21

Grip

CoC 2 parallel set parallel reps

Left arm 21 reps (PB)
Right arm 20 reps (PB)

Can't remember rest of sets

Axle deadlift doh
160 3x5

Wrist wrench
Top single at 37.5 then 3x6 each arm at 32

Done.
unit94Icon...16-03-2021 @ 14:48 
Avatar
what is everyone's fran time?
Member 3986, 9853 posts
SQ 340, BP 200, DL 380
920.0 kgs @ 131kgs UnEq
Post Edited: 16.03.2021 @ 15:41 PM by unit94
11.3.21

Felt good so didn't want to lose my event session with a deload, decided to have that as my one big session of the week

Warmed up

Bag toss 4.6m
18
20
22
24 10 attempts 1 make (better than last week, weird that a few weeks ago felt better but not sure if the earlier start has taken some off my power output)

Dumbbell press
47
62
77
92
102 6x2

Log press clean each rep
70
100
125
145 2x6 (this feels great)

Sandbag load
133 6x8m to 54 inches

Yoke
220
320 4x10m (Running out of time)

Stones one motions, plan was 140 for 4x2 but had to be done in 20 minutes including tackying up and cleaning so one set do or die it was!
120x1 to 60"
140x5 to 60" (Rep PB, this was extremely tough but buzzing to get through it!)

Done.
unit94Icon...16-03-2021 @ 15:24 
Avatar
what is everyone's fran time?
Member 3986, 9853 posts
SQ 340, BP 200, DL 380
920.0 kgs @ 131kgs UnEq
13.3.21

Warmed up

Front squat
140 3x5

Strict press
100 3x5

Box jumps
5x3

CoC grippers
#2
15,15,12 right arm
16,12,14 left arm

Plate pinch
2x20s
Double with Left arm
Single with right arm

Axle bent over row paused
135 3x8

Crowbar front and back lever
2.25kg each hand each way

Axle wrist curl/rev wrist curl
30 3x20
Superset
Extensor bands
3x25

Done.
unit94Icon...16-03-2021 @ 15:43 
Avatar
what is everyone's fran time?
Member 3986, 9853 posts
SQ 340, BP 200, DL 380
920.0 kgs @ 131kgs UnEq
15.3.21

Warmed up

Deadlift
70
110
160
Straps
Belt
210
250
290
310 3x4

Power clean
70
110
145 x1 fail 2 (don't jump 35kg on a power clean after 5 warm up reps!)
145x1 fail 2
145x2
145x2

Paused box jumps
5x3

GHRs
Bw 3x7

Pull ups wide grip
5kg 3x10

Done.

Evening
10% Incline treadmill walk at 4.7kph

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