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danbaseleyIcon...08-03-2024 @ 14:51 
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A member for 10 years and still no mouldy peanuts
Member 1252, 4485 posts
SQ 160, BP 110, DL 215
485.0 kgs @ 98kgs UnEq
Cheers Paul. Will give them ago, when the back is happier.
Wayne_CowdreyIcon...08-03-2024 @ 14:59 
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Still got a little bit of strength
Member 400, 22092 posts
unit94 said:
So I trained a short session in the garage Wednesday and then had a few days off as my baby daughter was born Thursday morning! Absolutely over the moon that her and Shannon were safe and healthy so that's been taking up most of time this last week! I have trained twice so far but with her turning up a few days late I'm just using this week to get used to having Nancy in the gym and getting my eye in with exercises I haven't done for a while! Will start properly next week.


Congratulations!!! Happy
unit94Icon...10-03-2024 @ 06:39 
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what is everyone's fran time?
Member 3986, 10450 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
Missed training Thursday and Friday as well as Nancy hasn't slept well all week as Shannons been on antibiotics which have thrown Nancy's stomach off. Thankfully she slept really well Friday and is back on her routine now so got a great session in yesterday. Missed seven exercises this week so a bit annoying but I got most of my main work in so I'm not going to stress.

10:16 Bag toss 4.6m 20 4x5

10:48 Vector jump series 8x1

11:08 Log power jerk 110 3x6

11:32 Duck walk 225 3x10m

11:56 Stiff leg deadlift 185 3x8

12:20 Sandbag one motion 48" 115 3x3

12:45 Single arm scap lock off Bw 2x15s ES
unit94Icon...10-03-2024 @ 06:40 
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what is everyone's fran time?
Member 3986, 10450 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
Wayne_Cowdrey said:
Congratulations!!! Happy


Thanks Wayne!
unit94Icon...12-03-2024 @ 15:06 
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what is everyone's fran time?
Member 3986, 10450 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
Monday

Front squat
145 3x8

Stiff leg deadlift
Straps
250x6 (Rep PB, buzzing with this. First one since Nancy was born, happy with that at 5 weeks!)

Back extension
25 3x15

Hollow hold
20's 3x25 seconds

Seated leg curl
50 3x10 EL
unit94Icon...14-03-2024 @ 15:52 
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what is everyone's fran time?
Member 3986, 10450 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
Wednesday

10:00 Bag toss 22 8x1

10:25 Duck walk 225 4x10m

10:50 Stiff leg deadlift 165 3x12

11:24 Sandbag load 125 3x5

11:55 SL hip thrust slow ecc 37.5 3x5 EL
unit94Icon...16-03-2024 @ 06:03 
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what is everyone's fran time?
Member 3986, 10450 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
Didn't feel up to training Thursday so adding that session into Friday/Saturday. Will try and train Tuesday every week now rather than giving myself the choice of Tuesday or Thursday.

Friday

13:32 Behind the neck press ecc 72.5 3x6

13:50 Stiff leg deadlift 190 3x8

14:06 Single leg RDL 30 3x10 EL

14:13 Pause pull ups Bw 3x8

14:27 L-sit iso Bw 2x25s

14:38 Machine row slow ecc 3x8
unit94Icon...21-03-2024 @ 05:30 
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what is everyone's fran time?
Member 3986, 10450 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
Post Edited: 21.03.2024 @ 05:30 AM by unit94
Saturday

10:20 Pause deadlift 230 3x5

10:45 Vector jump series 8x1

11:05 Hatfield Bulgarian split squat 115 3x6

11:23 Sandbag good morning 80 3x12

11:36 Inverted row Bw 4x12
unit94Icon...22-03-2024 @ 11:28 
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what is everyone's fran time?
Member 3986, 10450 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
Monday

Front squat
150x8 then adductor started cramping. Was dead from Saturday so tried to move on.

Stiff leg deadlift
220x1 fail 2 (Yeah I was dead! Did a load of mobility work after this to loosen off and recover)
unit94Icon...22-03-2024 @ 11:30 
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what is everyone's fran time?
Member 3986, 10450 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
Tuesday

Stiff leg deadlift
240x1
260xfail

So plan yesterday was 260x6 that obviously didn't happen. Went for it again today and felt a lot better but still not amazing. Really annoying at this point!

Paused pull ups
Bw 1x7 (Still cooked, these two days will have to be my deload)
unit94Icon...22-03-2024 @ 11:31 
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what is everyone's fran time?
Member 3986, 10450 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
Post Edited: 22.03.2024 @ 11:31 AM by unit94
Wednesday

10:03 Stiff leg deadlift 260x6 (Rep PB)

10:28 Vector jump series 8x1

11:10 Hatfield Bulgarians 125 3x6 EL

11:35 Sandbag good morning 80 2x15

11:40 SL hip thrust slow ecc 40 3x5 EL

11:55 Wide grip inverted row Bw 3x11

Thankfully I'm just a f**king animal so for the third day in a row I went for the stiff leg deadlift PB and smashed it!
unit94Icon...24-03-2024 @ 09:11 
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what is everyone's fran time?
Member 3986, 10450 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
Friday

12:18 Stiff leg deadlift 200x8

12:34 Bent over row slow ecc 80 3x8

12:46 Single arm scap lock off Bw 3x15s ES

12:58 L-sit iso Bw 1x30s (PB)
unit94Icon...24-03-2024 @ 09:13 
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what is everyone's fran time?
Member 3986, 10450 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
Saturday

9:05 Sandbag throw 22/20 10x1/3x6

9:40 Log power jerk 120 3x6

10:07 Floating deadlift 240 3x5

10:35 Duck walk 225 2x15m

11:00 Sandbag one motion 115 2x3/1x6

11:20 Inverted row Bw 3x14
unit94Icon...26-03-2024 @ 07:41 
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what is everyone's fran time?
Member 3986, 10450 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
Post Edited: 28.03.2024 @ 09:06 AM by unit94
Monday

8:59 Front squat 150 3x8

9:25 Stiff leg deadlift 220x2
270 fail (was not recovered at all! Next week the new block starts so I'll be dropping some workload thank god!)

10:03 Back extension 27.5 3x12

10:12 Hollow hold 20s 3x30s

10:28 Seated leg curl 50 3x12 EL

Still a good session though
unit94Icon...28-03-2024 @ 09:07 
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what is everyone's fran time?
Member 3986, 10450 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
Tuesday

14:50 Behind the neck press ecc 80 3x5

15:11 Pause pull ups Bw 3x8

15:29 Bent over row slow ecc 80 3x8

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