Ermm here goes
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| unit94 |  | ... | 20-01-2013 @ 17:33 |
 what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 20.1.13 Not much to see here, no events due to snow, so some quick bodyweight conditioning stuff instead just to stay functional  Pull ups sets of 10,9,8,7,6,5,4,3,2,1 for time 4:47 Straight into press ups same sets 1:54 Better than doing nothing all day! | ||
| unit94 | | ... | 24-01-2013 @ 15:10 |
what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 24.1.13 Trained yesterday, just did light squats, bench, deads, presses. Wasn't really switched on though so everything felt heavy and slow. Today i did another light session to get everything moving before the comp, I was focused today and the weights felt alot easier. Warm up 5 minutes on bike Leg extension Leg curl Bench press 20xalot 40x10 60x10 80x3 100x1 Squats Changed my stance abit, I stayed more upright in the hole with less back rounding at the bottom 25xalot 65x10 105x3 140x1 147x2 170x1 (nice and quick) Strict press 25xalot 45x10 65x7 (3 strict 3push 1 jerk) 90x2 (1 strict 1 push) Got abit carried away here 107x1 120.5xfail (I felt really confident with this but as I pressed it got out in front of me and I couldn't get it back, I'll get it soon) 120.5 x1 push press (had to put it overhead just for my ego, probably a PB without sleeves) Curls Pulldowns Rower 2 minutes Bike 6 minutes Much better session than yesterday, no more training now until comp on Sunday. | ||
| unit94 | | ... | 27-01-2013 @ 16:50 |
what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 27.1.13 Winter warmer at junction gym I guess this is my first comp write up I'll try and make it good. Event 1 car squat 250 for reps I've tried this before but only with 170. I was out second, the first guy up failed the first rep which I was surprised at but that was before I felt the weight. So I got called up and got the first rep up and it didn't feel like a car it felt like a lorry was rested on my back! second rep went up and nearly killed me, third one wasnt going anywhere. I think 9 reps won it, I was just happy I got some points on he board. Event 2 overhead medley This was 80kg db, 70kg db, 120kg log, 115 axle and 100 keg I started on the 80kg dumbbell got it up fairly easy which is a PB, next was 120 log which I messed the clean up but got the press easy, hen I went onto the keg which I couldn't press at all which was annoying as i did it in training, went to the 70kg db which went up easy then went for axle and ran out of time. Happy with dumbbell but annoyed with the keg. Event 3 conans wheel (meant to be 300kg but there was 320 on plus the frame) Never done this before so wasn't sure what to expect, well I picked it up once and lost balance, picked it up again and it felt like my head was going to explode, dropped it at about 1.5 metres which didn't place well. Event 4 deadlift medley The one I was looking forward to, 265 axle, 270 frame, 250 oly bar, 300 18 inch oly bar You were allowed to strap up for axle before time started so I did, axle went up easy jumped into frame lifted it then Lost balance, lifted it again and sprinted over to oly bar, pulled that hook grip went up quick, went to 18" inch pull which I tried to hook grip and didn't work so I strapped up and pulled it, should have gone mixed grip. I thought I did really well on this but loads of guys did everything quickly. Event 5 atlas stones Got the 120 upto 60" on the second go, lapped the 145 and it was slipping down my shirt as I went to load it, I lapped it again but all tacky had come off and I couldn't manage it. Overall I came 7th out of 12 starters but only 10 finishers, it was a good thing to do before the season starts properly, my target for this year are the naturals and uk juniors so it was nice to do an open event. | ||
| unit94 | | ... | 30-01-2013 @ 16:05 |
what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 30.1.13 Shoulders Warmed up on treadmill then started with some squats Squat 25x10 65x10 105x3 130x10 (this was harder than i thought it would be but my back is still fried from Sunday) Strict press 25x10 45x10 65x5 80x1 95x5 (5 rep PB) 107x3 (3 rep PB) 112x1 (second rep wasn't gonna happen) Pretty happy with these Btn push press/jerk 65x3 90x1 107x1 (bit shaky as bar wasn't positioned properly) 116x1 (much better) 125.5x1 (really easy +1.5kg PB was gonna go for more but i decided against it) Push press/jerk 107x10 (+2 rep PB previous PB was with sleeves and a belt this was ultra raw!) Gonna up the weight for the rep set next week Seated dumbbell press 23's x10 30's x10 40's x10 50's x5 1 arm dumbbell 57.5 x1 with right arm Failed with left lol triceps were gone Seated lateral raises 60 seconds rest between sets 11.5's 4x15 Seated rear delt raises 45 seconds rest between sets 11.5's 4x15 So many gainzzzz Was gonna do some conditioning but I was pretty dead so called it a day | ||
| unit94 | | ... | 31-01-2013 @ 17:47 |
what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 31.1.13 Deadlift+ bench Warmed up then Deadlift 65x10 105x3 145x1 185x1 Added belt and straps 208x1 (flew up!) 235x5 (all quick reps, nice and easy) 260x1 (bit slow) 270x1 (quicker than 260) Left it at that but there was more there Bench press 60 2x10 100 2x3 120x1 145x3 145x4 (rep PB) Very happy with this, another week of 2x3 then 2 weeks of 2x2 and then hopefully a new max. Incline bench each rep paused 65x10 105x5 125x5 (was meant to be 127.5) 137.5x3 142.5x1 failed 2nd (1st rep went up quick, surprised 2nd one didn't go) Rope pushdowns 5x20 Done | ||
| unit94 | | ... | 01-02-2013 @ 22:07 |
what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 1.2.13 legs warmed up then squats 20x alot 60x10 100x3 140x1 added belt 180x1 added wraps 200x1 230 2x3 (Much better than last time i did 230, closing in on 3x3) front squat 60x10 100x5 140x1 165x1 (just got it up, +5kg PB) leg extensions 3x20 leg curls 3x15 nice session tonight, happy with squats after deadlifting yesterday. | ||
| unit94 | | ... | 05-02-2013 @ 18:12 |
what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 5.2.13 Bench day Warm up bike 6 minutes Started with squats 20xalot 65x10 100x5 135x10 These felt absolutely s**t, light squats last week did aswell but on my proper squat day they felt fine anyway onto bench Bench press 20xalot 60 1x15, 2x10 100 2x3 120x1 150 2x3 (really happy with this, big rep PB) Close grip incline each rep paused 60x10 105x5 127.5x5 137.5x3 142.5x2 (rep PB second rep destroyed me lol) Dips Bw x15 +20 x10 +40 x10 Felt pretty tired after this Pushdowns 3x20 Overhead tricep extensions 1x20 2x15 Conditioning 10 rounds 60kg power clean x3, pull ups x3 3:00 (16 second PB flew through first 5 sets but then slowed down abit so there's room for improvement) Good session today, getting stronger which is always good | ||
| unit94 | | ... | 06-02-2013 @ 17:44 |
what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 6.2.13 Deadlift +shoulders Warmed up on bike and rower Deadlifts 65x10 105x3 145x1 185x1 Add belt and straps 230x1 (very quick) 240x5 (pretty easy, this might be a 5 rep PB but I'm not sure) 260x1 280x1 (tried pulling it clean but had to hitch last few inches) Next week I'm doing 245 for 5 and then possibly 290 for a single Strict press 25xalot 45x10 65x5 75x1 95.5 x5 107x1 (felt really heavy) Btn push press 65x3 85x1 107x1 117x1 (not bad) Push press/jerk 107x5 Pressing was down today for some reason even though deadlifts felt good Lateral raises 15's 4x15 Rear delt raises 15's 3x15 Fin | ||
| unit94 | | ... | 07-02-2013 @ 17:08 |
what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 7.2.13 Back + biceps Warmed up on treadmill then 10x press ups, squats, sit ups, squat thrusts, lunges, pistol squats Pull downs 5 sets to warm up Pull ups Bw x8 +20x5 +35x5 (quite easy) +50x2.5 (5kg PB 3rd rep was close lol) +20x12 (rep PB) Where the pull up bar attaches to the frame there's a fat bit of pipe so I used that fory las set Bw x10 (really taxing on forearms) Bent over rows 25x15 65x15 105x10 148x10 (grip felt good) Straps 148x11 Behind the neck pulldowns 60x15 75x15 90x11 Seated machine rows 100 2x20 Dumbbell curls 20's x12 30's x10 40's x12 Seated dumbbell curls 15's 3x15 (pumped!) Seated preacher 1x10 Didn't bother with anymore as biceps were dead ConditionIng Thought up a circuit that looked alot easier on paper than it was in practice 5 rounds 10xburpees, 10xcrunches, 10xsquats 4:52 This absolutely destroyed me! When I finished it my heart rate was 240 which I think is the highest it's ever been. I had a nice lay down for a few minutes after this then Bike 10 minutes to cool down Done, good session | ||
| unit94 | | ... | 09-02-2013 @ 14:42 |
what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 9.2.13 Legs Warmed up on leg extension/curl Squats 20x alot 60x10 100x3 140x1 Belt on 180x1 Wraps on 200x1 230 3x3 (finally got 3x3, 1st set was s**t but I got switched on for the last two) Back to singles next week gonna go for 250  Good mornings 60x10 100x10 140x6 Back was dead so left it there Leg extensions 4x15 1x20 Leg curl 2x15 2x10 Mega happy with squats! | ||
| unit94 | | ... | 12-02-2013 @ 15:37 |
what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 12.2.13 Bench day Warned up on bike and treadmill Started with light squats 25xalot 65x10 105x3 142x10 These felt s**t and slow again but I think that's because my legs are tired from Saturday so I'll up the weight again next week Onto the proper stuff Bench press 30xalot 60 1x15 2x10 100 2x3 120 x1 140x1 155 2x2 (rep PB, the second set both reps touched too low on my chest but locked them out ok) Very happy with these, last week of doubles next week then onto singles Close grip incline paused 60x10 105x5 127.5x5 137.5 x3 142.5 x2 (way easier than last week) Dips Bw x15 +20x10 +40x10 Pushdowns 3x20 Overhead cable extensions 3x20 Seated rope pushdowns 1x20 Dropset 20,20,20 Pumped! Fin Good session, pressing feels good | ||
| unit94 | | ... | 13-02-2013 @ 17:30 |
what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 13.2.13 Today was a good day Warmed up on leg curl and pulldowns Deadlift 25xalot 65x10 105x3 145x1 Straps on 185x1 230x1 245x5 (pretty easy 5 rep PB) 260x1 290x1 (pretty hard but decent pull) Strict press 25xalot 45x10 65x5 75x1 90x5 107x1 112x1 117x1 (PB by about 1 lb lol but there was a little bit left) Behind the neck push press/jerk 65x3 85x1 107x1 127x1 (I was bit annoyed that I had to press this out but the thing is I thought it was 117 instead of 127, I didn't realise until I went to change weight for the next set) 131x1 133.5x1 (8kg PB!) Push press/jerk 107x11 (rep PB) Lateral raises 15's 3x15 Then it was kfc time very happy with today | ||
| unit94 | | ... | 14-02-2013 @ 18:05 |
what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Post Edited: 14.02.2013 @ 23:49 PM by unit94 14.2.13Back Warm up Bike 3 minutes Rower 2 minutes Pulldowns 5 sets to warm up Pull ups Bw x8 +20 x5 (pulled my lat a litle bit on this) +40 x4 (rep PB) +55 x1 (just! 5kg PB) +30 x6 Fat bar Bw x13 Bent over rows 35x15 65x15 100x10 Lat was hurting abit more now so left it there, I was gonna do some really light bb stuff but thats boring so I did abit of cardio Bike 2 minutes slow 1km 1:49 (don't know how this compares to a real bike haha, I'll go faster next time Rower 500m warm up 3 sets of 500m with 1 minute rest 1st set 1:56 2nd set: 1:58 3rd set: 1:57 I think i need to do longer pulls on this, I was doing 50ish strokes per minute which seems abit high Cooldown 5 minutes bike 5 minutes treadmill That'll do | ||
| unit94 | | ... | 14-02-2013 @ 18:06 |
what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Oh, the 55kg pull up was a 5kg PB | ||
| unit94 | | ... | 16-02-2013 @ 14:41 |
what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 16.2.13 Legs Leg curl/ extension to warm up Squats 20x15 60x10 100 1x3, 1x1 140 x1 Belt on 180x1 (came forward abit on this) Wraps on 220x1 230x1 (this was pretty perfect, I think this was the best looking squat I've ever done!) 250x1 (felt heavy on my back but came up fairly easily, 5kg PB) I was gonna do 255 but my mate told me to wait till next week so I left it there Good mornings paused on pins 60x10 100x8 140x6 180x6 (heavy!) Lunges Haven't done these for over a year 20kg dumbbells x10 (5 each leg) 30's x10 36's x10 45's x10 These felt pretty good, think I'm gonna stick with them Leg extensions 4x15 ascending weight Done, can't wait till next week haha, I want another PB | ||
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