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unit94Icon...21-07-2023 @ 10:50 
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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
Decided that a deload was sensible whilst being on holiday rather than trying to catch up as I haven't planned one in and often get forced into it when I'm f**ked! Trained Thursday with a leg session
Front squat up to 180 and then plenty of machines.
unit94Icon...21-07-2023 @ 10:52 
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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
Monday

Training week was starting Tuesday but wanted to move around so did 20 lengths in the pool so about 240m which is way more than I've ever swam, was surprisingly tough!

Felt good though and started back properly on Tuesday
unit94Icon...21-07-2023 @ 10:53 
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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
Tuesday

Pull session

Machine row 4x12

Lat pulldown 4x12

Stiff arm pulldown 3x15/dropset

Rear delt raise 12.5's 4x15

Shrugs 40s 3x20

Single arm preacher curl 15 3x10 ES
unit94Icon...21-07-2023 @ 10:54 
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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
Wednesday

Stiff leg deadlift
Straps
200 3x10

Bent over row slow ecc
90 3x6

Pull ups paused
Bw 3x6

Incline dumbbell row 32's 3x15

Leg curl
25 4x15

Done.
unit94Icon...21-07-2023 @ 10:55 
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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
Thursday

Log press
60
90
110
117.5 4x5
27s
26s
26s
27s

Log felt great but lower back was in bits from stiff legs and Shannon was feeling really sick and a bit hormonal so I left it there. Hopefully she feels better now we're getting to the 2nd trimester.
unit94Icon...01-08-2023 @ 14:13 
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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
I've updated my sessions before logging them so not sure exactly what I trained that weekend!

Will log from the Monday though

24.7.23

Log press
122.5 3x5

Yoke
320 6x10m

Power stairs
195 4x5

Sandbag grabs
90 3x12

RDL
145 3x12
unit94Icon...01-08-2023 @ 14:13 
Avatar
what is everyone's fran time?
Member 3986, 10443 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
Tuesday

15:15

Single leg hack squat 30 3x8 EL

Glute Kickback 65 4x12 EL

Abductor 65 3x12 EL

Adductor 72.5 4x12 EL

Hip flexor 35 3x15 EL

Calf raise 4x15
unit94Icon...01-08-2023 @ 14:14 
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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
Wednesday

11:10

Axle deadlift 250 3x6

Bent over row slow ecc 90 4x6

Pull ups paused Bw 4x6

Incline dumbbell shrugs 42's 3x15

Incline dumbbell curls 15's 3x15
unit94Icon...01-08-2023 @ 14:15 
Avatar
what is everyone's fran time?
Member 3986, 10443 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
Friday

10:43

Log press 110 2x10

Stiff leg deadlift 210 3x8

Power stairs 200 2x5/220x5/240x2
unit94Icon...01-08-2023 @ 14:16 
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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
Sunday

11:04

Front squat 165 3x8

Kickstand RDL 25's 3x10 EL

SL hip thrust 25 3x10 EL

Leg curl 30 3x15
unit94Icon...11-08-2023 @ 11:00 
Avatar
what is everyone's fran time?
Member 3986, 10443 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
Have typed over my sessions from more than a week ago so will just have to go from last Saturday!

10:29

Front squat 170 3x8

Romanian deadlift 150 3x12

Kickstand RDL 25's 3x12 EL

SL hip thrust 25 3x12 EL

Bulgarian split squat paused 25's 3x10 EL

Leg curl 30 4x15
unit94Icon...11-08-2023 @ 11:04 
Avatar
what is everyone's fran time?
Member 3986, 10443 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
Monday was a write off though!

Got a single on my first log set and I felt really weak and empty so left it and didn't feel like I had anything in me for any other events. I knew that it was time to move into the next phase so that brings the hypertrophy block to an end and my frequency will be dropping down to four full sessions and a mini one.
unit94Icon...11-08-2023 @ 11:05 
Avatar
what is everyone's fran time?
Member 3986, 10443 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
Wednesday

9:29

Axle deadlift 270 3x6

Paused vector jump 8x1 (3 contacts)

Bent over row slow ecc 96 4x6

SA scap lock off Bw 3x8 ES

Leg curl fast drop 30 3x10
unit94Icon...11-08-2023 @ 11:06 
Avatar
what is everyone's fran time?
Member 3986, 10443 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
Thursday

10:40

Log press 120kg 2x10

Yoke 340kg 6x10m
5.6s
5.6s

Power stairs 227kg 3x5

Sandbag steeplechase 120/140kg 20m
140kg 2nd pick up before I timed out.
WiegieboardIcon...11-08-2023 @ 13:14 
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as crimson as my last victims underclothing.....
Member 899, 11329 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq
Great job!
My money's still on you big chap!

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