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unit94Icon...16-03-2021 @ 15:47 
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what is everyone's fran time?
Member 3986, 9881 posts
SQ 340, BP 200, DL 380
920.0 kgs @ 131kgs UnEq
16.3.21

Session 1

Warmed up

Front squat
70
110
150
185
207.5 3x4 (added a belt for last set)

Log press
166x1 (wank, I hate this log, getting my new one on Sunday and I can't wait!)

Bent over row
125 3x12

Hanging leg raises multi planar
Bodyweight 3x15

Done.
unit94Icon...17-03-2021 @ 17:02 
Avatar
what is everyone's fran time?
Member 3986, 9881 posts
SQ 340, BP 200, DL 380
920.0 kgs @ 131kgs UnEq
Session 2

Bench press
60
100
120
130 2x15 (rep PB)

Grippers parallel set parallel reps
#2
23 right arm (rep PB)
26 left arm (rep PB)

21 right arm
23 left arm

Paused at parallel
10 right arm
5 left arm

Axle doh deadlift
130
165 3x5

Wrist wrench
32
39.5
43 x1 left and right (PB)
34.5 3x6 left and right

Done.
unit94Icon...17-03-2021 @ 17:05 
Avatar
what is everyone's fran time?
Member 3986, 9881 posts
SQ 340, BP 200, DL 380
920.0 kgs @ 131kgs UnEq
17.3.21

Warmed up

Axle deadlift
up to 310x2 but left it at a double, very sore from the last couple of days. Need to modify my deadlift approach now, volume PB on Monday means I can't go too heavy on Wednesday.

Left it there as I was stressing so much with programming so just went inside and figured it all out. Up to Northerns now I'll do heavy volume on a bar Monday, light volume on axle Wednesday and Heavy volume on axle on Saturday, crisis over
unit94Icon...19-03-2021 @ 18:21 
Avatar
what is everyone's fran time?
Member 3986, 9881 posts
SQ 340, BP 200, DL 380
920.0 kgs @ 131kgs UnEq
18.3.21

Warmed up

Sandbag toss 4.6m
24 x10 attempts 1 make but felt much stronger today, couldn't get my line going but a lot more power in the throws

Dumbbell press
47
62
77
92
104.5 5x2

Sandbag loading
133 5x12m to 54"
133x35 ish metres to 54" (made myself a nice little slalom to get more distance, felt good!)

Keg load
130x1 load
130x10m to platform

Log press clean each rep
60
90
110
130
150x5 fail 6 (s**t gets harder after Sandbag carries!)
150x6 (had a word with myself, feeling good on this, 150x8 is my best fully peaked and fresh)

Yoke
220
330 7x10m

Stones one motions
120 to 55"
150 3x2 to 55" (Rep PB)
150x1 to 60" (PB)

4 and a half hours and I was dying haha but feeling very good, can't wait to compete, my weak events are starting to feel rather good

Done.
unit94Icon...23-03-2021 @ 15:45 
Avatar
what is everyone's fran time?
Member 3986, 9881 posts
SQ 340, BP 200, DL 380
920.0 kgs @ 131kgs UnEq
19.3.21

Warmed up

Grippers CoC #2 parallel set parallel reps
Left arm 23 reps
Right arm 23 reps (=PB)

Plate pinch
2x20s
Right arm one rep
Left arm 2 reps

We're changing this up as my skin keeps tearing on my thumbs

Axle Pendlay row
140 3x8

Wrist wrench rows
22 3x12 each arm

Crowbar lever
2.75kg x2 forward, 3 backwards each hand

Wrist curls

Extensor bands

Treadmill Incline walk
10% Incline 10 minutes 4.7kph

Done.
unit94Icon...23-03-2021 @ 15:52 
Avatar
what is everyone's fran time?
Member 3986, 9881 posts
SQ 340, BP 200, DL 380
920.0 kgs @ 131kgs UnEq
20.3.21

Warmed up

Axle deadlift
60
100
150
Straps
200
Belt
250
290 3x5

Paused front squat
180 3x4

Strict press
127.5 3x6

Dumbbell overhead side bends
62 3x8

Done.
unit94Icon...26-03-2021 @ 11:25 
Avatar
what is everyone's fran time?
Member 3986, 9881 posts
SQ 340, BP 200, DL 380
920.0 kgs @ 131kgs UnEq
22.3.21

Warmed up

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

Paused box jumps
5x3

Bench press
60
100
120
140x16 (rep PB, wanted 20 but not quite there yet so didn't push to failure)

Glute ham raises
Bw 4x7

Done. Deads are feeling great
unit94Icon...02-04-2021 @ 11:05 
Avatar
what is everyone's fran time?
Member 3986, 9881 posts
SQ 340, BP 200, DL 380
920.0 kgs @ 131kgs UnEq
Right I've been ill for a week so remembering exactly what I did the last few sessions will be tricky!

23.3.21

Session 1

Warmed up

Front squat
70
110
150
180
200
217.5 2x3
217.5x4 (rep PB)

Log press one clean
52
82
112
132
152
162 2x4
162x5 (rep PB)

Bent over row
130 3x8

Hanging leg raises multi planar
Bw 4x15

Done.
unit94Icon...02-04-2021 @ 11:08 
Avatar
what is everyone's fran time?
Member 3986, 9881 posts
SQ 340, BP 200, DL 380
920.0 kgs @ 131kgs UnEq
Session 2

Wide grip pull ups
Bw
+5 3x10

Coc grippers
#2 parallel set parallel reps
Left arm 29 reps (rep PB)
Right arm 30 reps (rep PB)

Left arm 20
Right arm 18

Axle deadlift
170 3x5 (Rep PB)

Hub lift 20kg plate attempt
Got very close but no cigar!

Wrist wrench 34.5kg
3x8 each arm

Wrist curls
30x60 normal and reverse, pump city

Done.
unit94Icon...02-04-2021 @ 11:10 
Avatar
what is everyone's fran time?
Member 3986, 9881 posts
SQ 340, BP 200, DL 380
920.0 kgs @ 131kgs UnEq
24.3.21

Warmed up

Axle deadlift
Belt
Straps
240 3x6

Single leg box jumps
5x3 each leg

Incline bench
155 2x5
155x6 (rep PB)

Pull ups
Bw 3x12

Side bends
36 3x8 each side

Done.
unit94Icon...05-04-2021 @ 16:53 
Avatar
what is everyone's fran time?
Member 3986, 9881 posts
SQ 340, BP 200, DL 380
920.0 kgs @ 131kgs UnEq
25.3.21

Warmed up

Bag toss
24 10 attempts to 4.6m (made 3)

Dumbbell press
107 3x2 and a single

Log press
Hit 160 for a single but had started feeling really off

Left the session there, got home and was shivering really bad. Got in bed and stayed there for most of the next week! That was fun so my first session back was the following Thursday

Done.
unit94Icon...05-04-2021 @ 16:54 
Avatar
what is everyone's fran time?
Member 3986, 9881 posts
SQ 340, BP 200, DL 380
920.0 kgs @ 131kgs UnEq
1.4.21

Bag toss
Upto 21kg

Bench press
60 3x20

Some gymnastics and grip bits messing about.

Done
unit94Icon...05-04-2021 @ 16:56 
Avatar
what is everyone's fran time?
Member 3986, 9881 posts
SQ 340, BP 200, DL 380
920.0 kgs @ 131kgs UnEq
3.4.21

Warmed up

Deadlift
70
110
160
200
Belt straps
220x5

Front squat paused
150 4x3

Strict press
110 3x5

Then did my grip session. Felt pretty good, back to normal training on Monday
unit94Icon...05-04-2021 @ 16:57 
Avatar
what is everyone's fran time?
Member 3986, 9881 posts
SQ 340, BP 200, DL 380
920.0 kgs @ 131kgs UnEq
5.4.21

Warmed up

Deadlift
70
110
160
Straps
210
Belt
250x2 (realised I'm not quite ready for anything too heavy yet)
250 2x5

Bench press
60
100
120
140x5
120x10

Wide grip pull ups
Bw 3x12

GHRs
Bw 3x5

Done. Probably at 90% so by the end of the week I should be back to full strength!
unit94Icon...08-04-2021 @ 17:14 
Avatar
what is everyone's fran time?
Member 3986, 9881 posts
SQ 340, BP 200, DL 380
920.0 kgs @ 131kgs UnEq
6.4.21

Warmed up

Front squat
200x2
215x1 (plan was 225 triples but not ready yet)

Log press one clean
52
82
112
132 2x5

Hollow rocks
Bw 3x15

Done.

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