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unit94Icon...17-02-2013 @ 17:19 
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what is everyone's fran time?
Member 3986, 9306 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
Quick little events session

Log press
65x5
85x3
105x1 (strict)
125x1 (strict 10kg strict log PB)
135 3xfails (need to sort my leg drive out then I'll get this)

Axle clean and press
120 2x1

Bought some tires to put on axle so today was just having a play around with the new kit, strict pressing my log PB was pretty good though Happy
unit94Icon...17-02-2013 @ 17:19 
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what is everyone's fran time?
Member 3986, 9306 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
Post Edited: 17.02.2013 @ 17:20 PM by unit94
.
unit94Icon...19-02-2013 @ 19:14 
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what is everyone's fran time?
Member 3986, 9306 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
19.2.12

Bench day

Bench press
60 1x15, 2x10
100 2x3
120x1
140x1
160x1 f2
160x1
165x fail (this took the piss, it came off my chest easy, afew inches from lockout and I just switched off, thought I had it locked out so I relaxed and then it stopped and I couldn't finish it off, its getting done next week)

Close grip incline (paused)
60x10
105x5
130x5 (5 rep PB)
140x3 (3 rep PB)
142.5x1

Dips
Bw x15
20x10
40x10
45x10

Pushdowns
3x20

Overhead extensions
3x20

Pushdowns
2x60

Pissed off with myself on the bench but 165 will go soon
unit94Icon...20-02-2013 @ 17:48 
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what is everyone's fran time?
Member 3986, 9306 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
20.2.13

Shoulders

Started with light squats
20x10
65x10
105x3
147x10 (s**t and slow as ever but the weight is still going up)

Strict press
25x10
45x10
65x5
84x3
94x1
94x1

Stopped after this, I had a headache and It was really painful unracking the weight, felt like a ton of pressure on my head)

Cable shrugs
Stack 3x20

Lateral raises 8's 3x20

Rear delt raises
8's 3x20

Finished, wank session but couldn't be helped
unit94Icon...23-02-2013 @ 18:39 
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what is everyone's fran time?
Member 3986, 9306 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
23.2.13

Legs

Leg extension/curl to warm up

Squats
20x10
60x10
100x3
140x1
Belt on
180x1
Wraps on
220x1
230x1
255x1 (5kg PB, got a really nice spring out of the hole with this, I think 260 is there next week)

Good mornings (paused on pins)
60x10
100x8
140x6
180x8

Dead after this so no lunges

Leg extensions
4x20

Single leg curl
3x10 each leg

Done! Very happy with my squat
unit94Icon...26-02-2013 @ 18:36 
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what is everyone's fran time?
Member 3986, 9306 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
26.2.12

Bench day

Some medicine ball stuff to warm up

Bench press
20xalot
40 2x10
60 1x15 2x10
100 2x3
120x1
140x1
150x1
165x1 fail 2nd (5kg PB it surprised me how quick it went up so I went for a second, I shouldn't have gone for it but I got carried away)
167.5 xfail (got talked into it, should have just left it)
100x21 (rep PB there were a couple more there but my chest was pumped as hell)

Incline bench
60x10
105x5

Chest was fried 105 was hard

Pec deck
1x10
1x15

Pushdowns
2x20
1x15

Overhead cable extensions
3x20

Conditioning
10 rounds: power clean 60kg x3, pull ups x3
2:47 (13 second PB pleased with this as my fitness is still going up as my bodyweight is increasing, I wasn't as tired as I normally am afterwards aswell which is promising)

Done, good session bodyweight is 18 and a half stone so just under 118 kg
unit94Icon...27-02-2013 @ 18:34 
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what is everyone's fran time?
Member 3986, 9306 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
27.2.13

Deadlift and shoulders

Warmed up

Deadlift
65x10
105x3
145x1
Straps on
185x1
Belt on
230x1
250x5 (5 rep PB still more there 255 next week)
280xfail (setup was all wrong I could have hitched it up but I didn't bother, not to worry)

Strict press
25xalot
45x10
65x5
75x2
87x1
97x1
107x1
112x1
118.5 x1 (1.5kg PB pretty slow but it finally went up)

Behind the neck push press/jerk
65x3
85x1
107x1
127x1 (pressed out last few inches)
137x1 PB (didn't get great leg drive but I pressed it out just, triceps getting stronger)

Push press/ power jerk
120x5 fail 6th (rep PB, very happy with this. Want to get upto 10 reps)

1 arm dumbbell
125lbs x9 c+p each rep ( used left arm, trying to get it upto same strengh as my right arm, had 3 failed presses aswell during set)

Seated lateral raise (45 second rest)
10's 4x15

Done! Felt dead but very happy with the session
unit94Icon...28-02-2013 @ 14:39 
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what is everyone's fran time?
Member 3986, 9306 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
28.2.13

Quick session today

Pulldowns 5 sets

Pull ups
Bw x8
+20 2x5
+40x4 fail 5th
+60 2xfail (reached my limit now so more reps from now on

Shrugs supersetted with fat grip pull ups
3x20/8

Bicep dropset
3sets

Barbell curls
50 3x12

Reverse curls
50 2x12

Done, then went and joined my uni gym with platforms, bumpers etc so I'll be doing some oly lifting
OxmanIcon...28-02-2013 @ 15:49 
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Likes tight rubber
Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
Been having a read through mate, some strong sesions in here, nice work.
unit94Icon...28-02-2013 @ 16:13 
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what is everyone's fran time?
Member 3986, 9306 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
Oxman said:Been having a read through mate, some strong sesions in here, nice work.


Cheers mate Happy
JackRevansIcon...28-02-2013 @ 19:05 
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'There was also a sausage in my mouth.'
Member 2477, 16358 posts
SQ 185, BP 130, DL 250
565.0 kgs @ 81kgs UnEq
Some filthy numbers going on here
unit94Icon...28-02-2013 @ 19:17 
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what is everyone's fran time?
Member 3986, 9306 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
Cheers Jack, I'll try and make them filthier!
unit94Icon...02-03-2013 @ 16:58 
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what is everyone's fran time?
Member 3986, 9306 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
2.3.13

Leg day at my new gym

Warmed up with kettlebel swings

Squats (with a lovely ivanko bar)
20x10
60x10
100x3, x1
140 2x1
Belt on
180x1
Wraps on
220x1
230x1
260 2xfail (first rep I went down way too quick and collapsed into pins, second rep I overcompensated and descended too slow so i didn't get much rebound at the bottom but I was pretty close to getting it)

Good mornings paused on pins
60x10
100x8
140x6
180x5

Box jumps
3x3 (ascending height)
1x1
2x1 not sure how high but it was a couple inches below chest height

Front squats (with an eleiko bar Grin )

Clean grip
20x10
70x10
Crossed arms
100x5
120x2
140x1
170xfail (went down and just got stuck at the bottom for about 3 seconds then tried to squat it but it wasn't happening)
170x1 (5kg PB longest rep of my life lol eventually went up)

Done!
JackRevansIcon...02-03-2013 @ 17:07 
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'There was also a sausage in my mouth.'
Member 2477, 16358 posts
SQ 185, BP 130, DL 250
565.0 kgs @ 81kgs UnEq
Filthy front squat!
unit94Icon...02-03-2013 @ 17:20 
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what is everyone's fran time?
Member 3986, 9306 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
JackRevans said:Filthy front squat!


It nearly killed me! Cheers Jack

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