Ermm here goes
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| unit94 |  | ... | 02-03-2013 @ 17:23 |
 what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Highest box jump was about 46 inches, just measured where it was on my chest | ||
| Wayne_Cowdrey | | ... | 02-03-2013 @ 17:26 |
 Still got a little bit of strength Member 400, 22235 posts | No zercher squats?  Some strong lifting going on! Your front squat doesn't tally with your back squat in my mind. I did a 190 frontie with a 227.5 (raw) back squat. | ||
| Wayne_Cowdrey | | ... | 02-03-2013 @ 17:29 |
Still got a little bit of strength Member 400, 22235 posts | Actually, I think my back squat was a few kilos lower than that when I did the 190 frontie. | ||
| unit94 | | ... | 02-03-2013 @ 17:36 |
what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | It was zerchers or fronts sorry Wayne, my front squat does seem low compared to back squat, I do them beltless whereas backsquat is belt and wraps, I haven't always done them either, only recently started doing them consistently and maybe because I do them at the end of the session I could be tired. And that's all the excuses I can think of  I'm gonna start doing them on a separate day however as they need to improve, I would love to get 200kg fairly soon | ||
| unit94 | | ... | 03-03-2013 @ 15:09 |
what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 3.3.13 Push press and abit of oly Couldn't do events today so I went to the gym, it was a good decision  Warmed up abit then on to push press 20xalot 40xalot 60x3 strict/ 3 push 70x1 strict/ 1 push 80x 1 strict/1 push All push press from now 90x1 100x1 110x1 Belt on 120x1 130x1 (5kg PB pretty comfortable this was my goal for today so I was happy with this) 135x1 (10kg PB very happy for this still not too hard, so I went for the big one) 140x1 (15kg PB on the first go the bar path went wrong lowered it back to shoulders had another go and locked it out, been wanting 3 plates for ages so this felt pretty good) Snatch (kind of a power snatch but i was trying to catch them as low as possible so some were above parallel and some were below 20 3x3 40 4x3 50 x4, x3 60 2x3 70 x3 80x2 90 x1 (little press out) 90 x1 (this was a decent rep but I managed to catch it in a full squat with a very wide stance which I need to work on, PB by quite alot) Full cleans 60x5 Fingers and wrist were dead after this so I did some stretching and went home. | ||
| unit94 | | ... | 05-03-2013 @ 18:30 |
what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 5.3.13 Bench and tris Warmed up abit Bench press 20x afew 60 x15, 2x10 100 2x3 120x1 140x1 150x1 167x1 (flew up 2kg PB) 170x1 (messed up the line of the bar, it turned sideways but I managed to lock it out 5kg PB) Close grip Bench against chains Chains were 24kg in total, all links off floor a couple inches from lockout Plate weight only 60x3 80x3 100x3 120x3 130x1 fail 2nd (154 at lockout, these feel great I'm definitely keeping them in) Pushdowns 8x20 1x13 Power clean 20xalot 40x3 70x3 100x3 Got carried away abit 130xfail Power clean and jerk 130x1 (technique was decentish didn't plan on jerking it but I thought I may aswell 4kg power clean PB and I think 14kg clean and jerk PB) Done Done! | ||
| unit94 | | ... | 06-03-2013 @ 14:58 |
what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 6.3.13 Deadlift and shoulders I was pretty ill today so I wasn't expecting much Warmed up with kb swings and some box jumps Deadlift 70x10 100x3 140x1 180x1 Belt and straps on 220x1 260x5 (rep PB there were a couple more there but I left it at that, nearly coughed my lungs up after the set which wasn't fun) Block pulls (about 15 inches) 220x2 260x2 300x2 Strict press 20xalot 40x10 60x5 70x1 80x1 95x1 105x1 120x1 (pretty easy 1.5kg PB) Behind the neck jerks 60x3 80x1 100x1 120x1 140x1 (flew up! 3kg PB) Done! Mega happy with the pb's to say I felt s**t | ||
| unit94 | | ... | 07-03-2013 @ 17:20 |
what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 7.3.13 Warmed up with pulldowns with a few sets Front squats (clean grip) 20xalot 60x10 100x5 120x3 140x5 (technique got better as I went along, there was possibly 10 reps here if I pushed it bit the plan was only 3 so I left it, rep PB) Pull ups Bw x8 +20x5 +30x5 +40x5 Trap bar shrugs 86x15 136x15 176x10 226x10 There's a thing for measuring vertical jump so I had a quick go, got 24 inches but it wasn't set up to test for anymore than that. Dumbbell curls 20's x10 30's x10 40's x10 Seated dumbbell curls 10's 4x15 Done, training log press in abit | ||
| unit94 | | ... | 07-03-2013 @ 21:26 |
what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 7.3.13 2nd session today Log c+p 65 2x5 85x3 105x1 125x1 (strict pb without sleeves) 135 xfail (tried strict pressing it got about 3/4 to lockout then I lost balance) 135x1 (push pressed it this time 10kg PB) Axle clean and press 115x2 fail 3rd press Done Quick session happy with the log though | ||
| unit94 | | ... | 08-03-2013 @ 18:55 |
what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 8.3.13 Weightlifting is hard! Warmed up then started with a complex Snatch grip deadlift, snatch jump shrug, snatch high pull, power snatch, overhead squat 20x alot 40xalot (forgot the actual reps for most things) Overhead squats 40x10 ish and a few fails as my shoulders ate s**t and inflexible 50x10ish and some more fails Snatch 50 2x3 and some fails (actually getting full depth on these which is nice 60 x3 and lots of fails 70x1 and some more fails (this will be my full snatch pb, did 90 on Sunday but my stance was stupidly wide) 80 x3fails Power snatch 80x1 90xfail 90x1 (caught nice and high) Squat cleans 40 4x3 Done, hopefully my shoulder strength and flexibility will improve fairly soonish, I want 100kg snatch! | ||
| unit94 | | ... | 09-03-2013 @ 15:26 |
what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 9.3.13 Legs Bodyweight squats and kb swings to warm up Squats 20x10 60x10 100x3 140x1 Belt on 180x1 Wraps on 220x1 (felt light bit came forward on toes which is new) 220x1 (much better) 230x5 (rep PB should have been a couple more but I messed up a couple of reps) Depth jumps 5x3 45 second rest Good mornings paused on pins 60x10 I tried bands at this point (red bands pretty thick) 60x8 100x6 140x6 (lots of tension at the top) Front squats 20x10 60x8 100x5 120x3 145x1 (slow rep hamstrings were done) Tried some 1 hand plate flips as I saw mike Jenkins doing them at the Arnold 10kg bumper x afew 15kg bumper x 1 20kg bumper a few fails, very close on a couple of reps) Bit of foam rolling and stretching Done | ||
| unit94 | | ... | 10-03-2013 @ 15:58 |
what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 10.3.13 Events Sprints to warm up Farmers holds 105x 15 seconds 125x 15 s 145x15s 165 x18 s Atlas stones 135 to 50inches 160 x3 fails to 50 inches (literally an inch away from getting it every time )Keg loading about 5 metres out to 54 inches 2 big kegs 100kg ish 2 small kegs 100kg ish 1st go: 45 seconds 2nd go: 34 seconds Log c+p (each rep ftoh) 65x5 85x5 105x5 (4 strict, last one push press) Done, 7th session in 6 days so I'm abit dead lol day off tomorrow  | ||
| unit94 | | ... | 12-03-2013 @ 18:45 |
what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 12.3.13 Warmed up then front squats 20 x loads 40x10 60x8 80x5 100x5 120x3 145x5 (rep PB) Pull ups Bw 2x8 +20x5 +30 3x5 Bent over rows 20x10 60x15 100x10 140x8 Straps on 180x6 Trapbar shrugs 86x15 136x10 After this I just did holds for some grip work 186x 10seconds 236x10s 286x5s 336x5s 366x5s Couldn't fit anymore weight on after this Dumbbell curls 12's x12 22.5's x10 30's x10 40's x8 47.5's x6 Seated dumbbell curls 15's 4x12 Done hands feel dead! | ||
| unit94 | | ... | 13-03-2013 @ 22:03 |
what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 13.3.13 Session 1 Warmed up then Bench press 20xalot 40xalot 60 1x15, 2x10 100 2x3 120x1 140x1 155x1 172x1 (bit of a poor rep but I'll take it 2kg PB) Close grip incline paused (4th peg) 60x10 100x5 120x5 130x3 Dumbbell flat bench 22's x12 30's x12 40's x10 50's x13 Pushdowns 5x20 Then off to subway for a recovery sandwich | ||
| unit94 | | ... | 13-03-2013 @ 22:06 |
what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 13.3.13 Session 2 Went to the weightlifting club at uni for the first time Warm up then Overhead squat 20xloads Snatch balance 20xloads Hang snatch 20x about a million reps Then the coach finally let me put some weight on the bar Split jerks 20x6 40x6 60x6 80x3 Ok maybe not alot of weight but atleast it was something Done! Hands and wrists are gone, death by snatch! | ||
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