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unit94Icon...30-06-2023 @ 14:27 
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what is everyone's fran time?
Member 3986, 10443 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
Friday

10:36

Machine Row
85 4x12

Lat pulldown
12 4x12

Pullover
57.5 3x15/dropset

Rear delt machine
10 4x15

Rickshaw shrugs
80 3x20

One arm preacher curls
12.5 4x15 each arm
unit94Icon...30-06-2023 @ 14:29 
Avatar
what is everyone's fran time?
Member 3986, 10443 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
Saturday

10:10

Front squat 145 4x8

RDL 135 4x12

Kickstand RDL 20s 3x10 EL

SL hip thrust double pause 20 3x12 EL

Bulgarian split squat paused 20s 3x10 EL

Leg curl 25 4x15

Didn't seem too bad but this absolutely did me in! Had to sleep for about 3 hours when I got home!
unit94Icon...30-06-2023 @ 14:32 
Avatar
what is everyone's fran time?
Member 3986, 10443 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
Monday

13:00

Bag toss 4.6m 22 15x1 EMOM 14/15

Log press 125 5x5 

Axle deadlift 230 3x8

Power stairs 185 3x5

Sandbag steeplechase 120 2x10m
1x20m
Basically loading over a yoke and picking up again every 5m
unit94Icon...30-06-2023 @ 14:33 
Avatar
what is everyone's fran time?
Member 3986, 10443 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
Wednesday

Had a day off yesterday to make an Expo appearance. Was a 12 hour day altogether and it wrote me off, I hate standing up in one spot. Had to move my stiff legs to the following day.

9:49

Bent over row slow ecc 85 4x6

Pull ups dead hang paused Bw 5x5

Incline dumbbell row 27.5s 3x20

Incline dumbbell shrugs 40s 4x20

EZ curls 52.5 4x12

Incline dumbbell curls 15s 3x12
unit94Icon...30-06-2023 @ 14:34 
Avatar
what is everyone's fran time?
Member 3986, 10443 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
Thursday

10:32

Log press 105 3x10

Stiff leg deadlift 195 4x10

Yoke 260 4x20m

Power stairs 160 3x8

Sandbag grab to chest 90 5x5
unit94Icon...30-06-2023 @ 14:34 
Avatar
what is everyone's fran time?
Member 3986, 10443 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
Thursday

10:32

Log press 105 3x10

Stiff leg deadlift 195 4x10

Yoke 260 4x20m

Power stairs 160 3x8

Sandbag grab to chest 90 5x5
unit94Icon...30-06-2023 @ 14:35 
Avatar
what is everyone's fran time?
Member 3986, 10443 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
Friday

10:08

Seated row 95 4x12

Lat pulldown 12/13 4x12

Pullover 57.5/65 3x15/dropset

Rickshaw shrug 85 3x20

Rear delt machine fly 10/11 4x15

Preacher curls 15 3x8 ES
unit94Icon...06-07-2023 @ 15:04 
Avatar
what is everyone's fran time?
Member 3986, 10443 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
Saturday

10:25

Front squat 150 4x8

Romanian deadlift 140 4x12

Kickstand RDL 22.5s 3x10 EL

SL hip thrust double pause 22.5 3x12 EL

Bulgarian split squat 22.5s 3x10 EL

Leg curl 25 4x15
unit94Icon...06-07-2023 @ 15:05 
Avatar
what is everyone's fran time?
Member 3986, 10443 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
Post Edited: 06.07.2023 @ 15:06 PM by unit94
Monday

10:47

Log press 110 5x5
Didn't time
32s
30s
28s
29s

Axle deadlift 235 3x8

Yoke 300 6x10m

Power stairs 190 4x5

Sandbag grabs 90 2x10
unit94Icon...06-07-2023 @ 15:06 
Avatar
what is everyone's fran time?
Member 3986, 10443 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
Tuesday

Single leg hack squat Empty 2x12 EL

Glute Kickback 55 4x15 EL

Abductor 57.5 3x15

Adductor 57.5 4x14

Hip flexor 4x12 EL

Calf raise 4x15/dropset
unit94Icon...06-07-2023 @ 15:09 
Avatar
what is everyone's fran time?
Member 3986, 10443 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
Was flagging a bit before Tuesdays session but thought I could push through. Turns out I was right and Wednesday felt very run down. Feel better today but fancy a day to just relax. Tomorrow I'll hit legs and back together and I'll be training Sunday too to preload next week's as I'm away to Crete. Will be an easier week but will still hit 5 sessions so a mini deload we'll call it.
unit94Icon...21-07-2023 @ 10:36 
Avatar
what is everyone's fran time?
Member 3986, 10443 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
Friday

Hit legs and back together, won't log as it was the usual machine based session although I did do 20kg for the single leg hacks for reference.
unit94Icon...21-07-2023 @ 10:41 
Avatar
what is everyone's fran time?
Member 3986, 10443 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
Saturday

Log press
60
90
100 2x10 (Gassy that!)

Yoke
250 4x20m

Power stairs 175 4x8

Sandbag steeplechase
120 3x6/6/6/6m

Done.
unit94Icon...21-07-2023 @ 10:47 
Avatar
what is everyone's fran time?
Member 3986, 10443 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
Was meant to train Sunday and Monday before going away but Shannon was ill, she's pregnant for those that don't know and been having morning sickness but it got really bad and needed an IV in hospital. She's fine now thankfully but no chance of training those two days so snuck in a quick one pre flight on Tuesday.
unit94Icon...21-07-2023 @ 10:48 
Avatar
what is everyone's fran time?
Member 3986, 10443 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
Tuesday

Pull session, no big compounds just happy to get in and do a bit

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