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unit94Icon8.01.1308-01-2013 @ 16:04 
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what is everyone's fran time?
Member 3986, 9331 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
Back in the gym!

Bench day
Warm up then

Bench press
60 1x15, 2x10
100 2x3
120x1
140 1x5 (rep PB) 1x6 (another rep PB)

Close grip incline paused
65x10
105x5
127.5x5 (5 rep PB)
137.5x2 fail 3rd
142.5x1

Dips
Bwx15
+20x10
+40x10

Dumbbell bench press
33's x15
40's x12
57.5's x4

Pushdowns
3x20

Overhead cable extensions
3x15

Then I did some fun little wod//crossfit/circuit training

10 rounds of
Power clean 61kgx3, pull ups x3
3:36

Gonna shove more conditioning work in and hopefully improve this time alot!
unit94Icon...09-01-2013 @ 16:37 
Avatar
what is everyone's fran time?
Member 3986, 9331 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
9.01.13

Deadlift + shoulders

Very good session today
Warmed up then
Deadlifts
65x10
105x3
140x1
Added rehband support
180x1
Added belt + straps
230x1
270x3 (rep PB, I had my belt way too tight for this so I couldn't brace my core properly which hurt my speed off the floor)
270x2 (felt much better with my belt sorted)
Happy with these as I've never done more than 1 proper work set for deadlifts.

Strict press
25xalot
45x10
65x5
75x1
93x5 (5 rep PB felt really light)
106x3
111x2 (2 rep PB, felt good so went for a single)
116.5 x1 (flew up! +1.5kg PB)
121xf (so so so close it got stuck just above my head and would not go any further, I turned purple I was trying for that long. I'll get it when I'm fresh though)

Behind the neck push press
65x3
90x1
107x1
124 x1 (went up easy, +2kg PB)

Push press/ power jerk, cheated and wore elbow sleeves for this.
107x8 (rep PB, Should have wore wrist wraps as my hand got in a really bad position, I think 10 reps is there)

Seated lateral raises
15's 4x15 with timed 1 minute rest between sets to maximise gainz, last set I did 15 reps of shoulder press straight after.

Seated rear delt raises
15's 3x15 1 minute rest again to super maximise gainz!

Time to go home, pressing is coming along nicely
ursusIcon...09-01-2013 @ 19:04 
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Man up and have a fuckin coffee
Member 2086, 9728 posts
SQ 340, BP 252.5, DL 300
892.5 kgs @ 158kgs UnEq
very strong strict PB Mr Unit !
unit94Icon...09-01-2013 @ 19:30 
Avatar
what is everyone's fran time?
Member 3986, 9331 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
ursus said:very strong strict PB Mr Unit !


Cheers mate! means alot coming from you, hopefully there's more to come Happy
ursusIcon...09-01-2013 @ 19:44 
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Man up and have a fuckin coffee
Member 2086, 9728 posts
SQ 340, BP 252.5, DL 300
892.5 kgs @ 158kgs UnEq
unit94 said:
Cheers mate! means alot coming from you, hopefully there's more to come Happy


good man ,keep pounding the strict work !
unit94Icon10.1.1310-01-2013 @ 14:46 
Avatar
what is everyone's fran time?
Member 3986, 9331 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
10.1.13

Back+biceps

Pulldowns to warm up then

Pull ups
Bwx8
+15x5
+35x6 (rep PB)
+40x2 (+5kg PB)
+20x10 (rep PB)

Bent over rows
65x10, x5
105x10
148x5
176x1 (my right foot slipped on first rep so I dropped the bar, DOH PB I guess but I don't know if singles count!

Db curls (both arms at same time)
15's x12
20's x10
30'sx10
40'sx10 drop, 20'sx10 drop 14's x10

Preacher curl 4 sets
Done. I went to look around my uni gym afterwards, 6 platforms, 4 power racks, 2 squat racks, bumpers, bands chains, blocks, plyo boxes so I'm gonna join there and actually be able to do oly lifts properly!
unit94Icon...12-01-2013 @ 14:41 
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what is everyone's fran time?
Member 3986, 9331 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
12.1.13

Legs

Legs were feeling tight today and squats didn't feel good

Squats
20 2x10
60x10
100 x3,x1
Add rehband support
140x1
Add belt
180x1
Add knee wraps
230x3 (3 rep PB but it was hard! Setup was shaky and everything felt heavy)

Hamstrings were cramping abit so just did light stuff

Leg extensions
3x15
2x10

Leg curls
3x15
1x10

4 calf supersets

Not the best session but a PB is a PB!
unit94Icon...13-01-2013 @ 14:57 
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what is everyone's fran time?
Member 3986, 9331 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
13.1.13
Events

Log
65x4
85x3
105x2

some other pressing stuff to warm up then I did a pressing medley
The one in my comp is 120 log 100 barrel 80 dumbbell 70 dumbbell and 115 axle
I was abit limited with equipment but it was good enough

88 dumbbell x fail (pressed about halfway) 125 log x clean f press 100 barrel x1 70 axle x1 40 dumbbell x1

Had another go
88db x fail (close) 125 log x fail press 100 barrel x1 70 axle x1 40 db x1

Last go
88 db x fail (very close to lockout) 125 log x1 (finally!) 30 barrel x1 100 barrel x1 70 axle x1 40 db x1

Got one more go at this before comp, need to get it done!

Dumbbell press/ agility medley thing 5 sets

Zercher carry
70kg 5 revolutions ( it's hard to imitate conans circle!)

Comp in 2 weeks!
unit94Icon...15-01-2013 @ 15:38 
Avatar
what is everyone's fran time?
Member 3986, 9331 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
15.1.13

Bench day

Warm up then
Bench press
60 1x15, 2x10
100 2x3
120x1
145x3 failed 4th (wanted 5 reps but not to be, still a 3 rep PB though)
155x1 (felt easy)
165xf (bas***d! Thought I had this)

Close grip incline paused
65x10
105x5
127.5x5
137.5x3 (3 rep PB)
142.5x1 failed 2nd

Dips
Bw x15
+20x10
+40 2x10

Pushdowns
3x20

Overhead cable extensions
3x15

Gay crossfit: 10 rounds 60kg powerclean x3, pull ups x3. 3:13 (23 second improvement)

Annoyed with the bench but it's still improving, conditioning was decent need to stick to it!
ursusIcon...15-01-2013 @ 17:13 
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Man up and have a fuckin coffee
Member 2086, 9728 posts
SQ 340, BP 252.5, DL 300
892.5 kgs @ 158kgs UnEq
strong benching and well done on the squats the other day.
unit94Icon...15-01-2013 @ 17:18 
Avatar
what is everyone's fran time?
Member 3986, 9331 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
ursus said:strong benching and well done on the squats the other day.


Cheers Ursus!
ItsaSecretIcon...16-01-2013 @ 15:49 
close to being re-banned
Member 3955, 822 posts
SQ 200, BP 160, DL 250
610.0 kgs @ 110kgs UnEq
probably got 165 in you if you warm up differently. like 145x1 165x1 hehe
unit94Icon...16-01-2013 @ 16:43 
Avatar
what is everyone's fran time?
Member 3986, 9331 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
16.1.13

Deadlift + shoulders

Pretty poor session today

Deadlifts
65x10
105x3
145x1
Rehband on
185x1
Belt and straps on
230x1
272.5x2 failed 3rd (annoyed with this, thought 3 would have been easy)
230x8 (this felt better getting some reps in)
Gonna start doing some rack pulls as my lockout needs alot of work!

Strict press
25x10
45x8
65x5
85x1
97x1
107x1
120.5xf (nowhere near)

Btn push press
65x3
85x1

Lateral raises
20's 3x15

Seated rear delt raises
20's 3x15

Then I had a little play with 125lb one arm dumbbell
Pressed 7 reps with left arm
Snatched with right arm
Pressed 5 reps with left arm
Strict pressed 1 rep with right arm (quite happy with this)

Pressing and pulling were down abit today, hopefully they'll be good for the winter warmer next Sunday.
unit94Icon...18-01-2013 @ 15:39 
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what is everyone's fran time?
Member 3986, 9331 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
18.1.13

Back+biceps

Warm up
10 press ups
10 squats
10 crunches
10 squat thrusts
10 lunges
10 pistol squats (pretty tricky haven't done them for a while)

Started with a klokov complex
1 deadlift, 1 power clean, 1 front squat, 1 push press, 1 power jerk

25kg 2 sets (on the jerk of the first set I smashed the bar right into my chin!)
45kg 1 set
65kg 2 sets
85kg 2 sets
107kg 2 sets (technique wasn't great on these 2 but I'm gonna stick with them)

Pulldowns
2 sets to warm up

Pull ups
Bw x8
+15 x5
+30 x5
+35 x3
+45 x2 (5kg PB)
Bw x23 (2 rep PB)
Bodyweight is 116kg so 161kg of total weight
These felt great, I'm really trying to push the weight up as I've had a goal of doing a 1 arm pull up since I was 13 so I'm gonna need over 100kg of added weight to get there!

Ben over rows
25x15
65x15
105x15
147x3 grip went

Behind the neck pulldowns
55x15
75x15
85x15

Seated machine rows
3x15

Dumbbell curls
15's x10
20's x10
30's x10
40's x4

Seated db curls
15's x15
17.5's x15
15's x15

Seated preacher curls
1x15
1x12
1x15

Treadmill
Warm up then 9kph 15% incline 90 seconds (major quad burn!)

Done!
unit94Icon...19-01-2013 @ 14:38 
Avatar
what is everyone's fran time?
Member 3986, 9331 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
19.1.13

Leg day!

Warm up on bike

Squats (all beltless)

20x10
60x10
100x3
140 2x1
160 2x1
180x1
200x1
220 2x fail (bas***d sank s**t)

Thought I had 220 but it just wasn't there

Zercher squat/good mornings off pins
60x10
80x8
100x6
120x6
140x5
160x1
180x1
200x1

These are hard, forget sit ups this is proper core work

Front squats
60x10
100x6
120x3
140x1
160x1 (equal PB)

Decent session but really wanted 220 beltless, last heavy session before comp.

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