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| unit94 |  | 8.01.13 | 08-01-2013 @ 16:04 |
 what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 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! | ||
| unit94 | | ... | 09-01-2013 @ 16:37 |
what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 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 | ||
| ursus | | ... | 09-01-2013 @ 19:04 |
 Man up and have a fuckin coffee Member 2086, 9717 posts SQ 340, BP 252.5, DL 300892.5 kgs @ 158kgs UnEq | very strong strict PB Mr Unit ! | ||
| unit94 | | ... | 09-01-2013 @ 19:30 |
what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | ursus said:very strong strict PB Mr Unit ! Cheers mate! means alot coming from you, hopefully there's more to come  | ||
| ursus | | ... | 09-01-2013 @ 19:44 |
Man up and have a fuckin coffee Member 2086, 9717 posts SQ 340, BP 252.5, DL 300892.5 kgs @ 158kgs UnEq | unit94 said: Cheers mate! means alot coming from you, hopefully there's more to come good man ,keep pounding the strict work ! | ||
| unit94 | | 10.1.13 | 10-01-2013 @ 14:46 |
what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 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! | ||
| unit94 | | ... | 12-01-2013 @ 14:41 |
what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 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! | ||
| unit94 | | ... | 13-01-2013 @ 14:57 |
what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 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! | ||
| unit94 | | ... | 15-01-2013 @ 15:38 |
what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 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! | ||
| ursus | | ... | 15-01-2013 @ 17:13 |
Man up and have a fuckin coffee Member 2086, 9717 posts SQ 340, BP 252.5, DL 300892.5 kgs @ 158kgs UnEq | strong benching and well done on the squats the other day. | ||
| unit94 | | ... | 15-01-2013 @ 17:18 |
what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | ursus said:strong benching and well done on the squats the other day. Cheers Ursus! | ||
| ItsaSecret | | ... | 16-01-2013 @ 15:49 |
close to being re-banned Member 3955, 822 posts SQ 200, BP 160, DL 250610.0 kgs @ 110kgs UnEq | probably got 165 in you if you warm up differently. like 145x1 165x1 hehe | ||
| unit94 | | ... | 16-01-2013 @ 16:43 |
what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 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. | ||
| unit94 | | ... | 18-01-2013 @ 15:39 |
what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 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! | ||
| unit94 | | ... | 19-01-2013 @ 14:38 |
what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 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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