Ermm here goes
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| unit94 |  | ... | 14-03-2013 @ 21:29 |
 what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 14.3.13 Session 1 Deadlift and shoulders Warmed up with kb stuff and squats Box jumps 4x3 Deadlift 20xalot 40x10 60x5 60x10 100x3 140x1 180x1 Belt on straps on 220x1 Plan was 265 for reps but my mate went for 270 so I did aswell 270x5 (hard! 10kg 5 rep PB) Strict press 20xalot 40x10 60x5 80x3 100x1 110x1 (pretty slow so left it there) Behind the neck jerk 60x3 80x1 100x1 120x1 145xfail (didn't commit to this enough) Didnt do anymore as I was pressing again about an hour later, pressing was down abit but I think the deadlift took it out of me abit. | ||
| unit94 | | ... | 14-03-2013 @ 21:33 |
what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 14.3.13 Session 2 Sprints to warm up Log c+p 65x5, x3 85x3 105x2 (1 clean) Press medley 75 seconds 50kg dumbbell, 115 log, 115 axle 5 reps in total, gonna work on this. Axle power clean 115x1 115x1 and a press 115x1 115xfail Done! | ||
| JackRevans | | ... | 15-03-2013 @ 10:39 |
 'There was also a sausage in my mouth.' Member 2477, 16481 posts SQ 190, BP 130, DL 235555.0 kgs @ 83kgs UnEq | That's quite a filthy double whammy | ||
| unit94 | | ... | 16-03-2013 @ 14:44 |
what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | That's the best kind of whammy! 16.3.13 Legs Leg curl/ext to warm up Squats 20xalot 60x10, x5 100x3 140 2x1 Belt on 180x1 Wraps on 220x1 240x3 (rep PB going to plan) Paused squats to pins (pin 10) paused for 3 count 60x8 100x5 140x3 160x3 Really hard to do, need to improve these! Leg press 100x20 200x15 300x12 400x12 Wraps on loose 500x12 Leg curls 4x12 Done, happy with the squats, 250 for 2 next week then I'm gonna smash 260 the week after! | ||
| unit94 | | ... | 17-03-2013 @ 15:21 |
what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 17.3.13 Weightlifting today Warmed up alot, took me ages to get my shoulders loosened up. Overhead squats 20xalot Hang snatch 20 5x3 30 3x3 40 3x3 These felt better with abit of weight on, shoulders are still s**t however so progress will be slow and steady. Split jerk 40 2x5 60x3 80x3 100 2x1 120x1 140x1 145x1 (30kg PB for split jerk lol haven't done these heavy for ages! 5kg overhead PB which is nice) Front squat last rep of each set paused for 5 count at the bottom 60x5 80x3 100x3 120x3 140x3 Then did some foam rolling and stretching but one of my abs started cramping which is new so I took that a sign to leave, happy with the session. | ||
| unit94 | | ... | 19-03-2013 @ 17:59 |
what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 19.3.13 Warmed up with bw squats push ups Front squats 20xalot 40x10 60x8 80x5 100x5 120x3 150x5 (5 rep PB) Pull ups Bw 2x8 +15x5 +30 2x5, 1x7 (rep pb I think) Bw x24 almost 25 (rep PB) Bent over rows 20xalot 60x15 100x10 140x6 Straps on 180x10 (possibly time to go up in weight) Straight arm cable pulldowns 4x15 ascending weight Dumbbell curls 10's x10 20's x12 30's x10 40's x8 Incline dumbbell curls 15's 4x15 (60 second rest) Pumped! And done, front squats are going well, gonna stick with the sets of 5 for a while then go for a 200ish single at some point. | ||
| unit94 | | ... | 20-03-2013 @ 15:36 |
what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 20.3.13 Session 1 Wank session, abit rushed and I was on my own so no hand offs on bench Bench press 20xalot 40x10 60 2x10 80x3 100 2x3 120x1 140x1 155x1 174xfail (didn't feel that heavy but wouldn't go) Close grip bench with chains (plate weight only) 60x5 80x5 100x3 120x1 failed second, 2nd rep hit the safety bars and knocked it off line 135xfail Flys 12.5's 4x20 It was only at this point when I finally felt warmed up, oh well training again tonight so that should be better | ||
| unit94 | | ... | 20-03-2013 @ 21:35 |
what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 20.3.13 Session 2 Weightlifting club Warmed up Snatch balance 20xafew Hang snatch 20x a s**t load Hang clean 20xalot 40xalot 50 xalot 70 3x5 (decent) The coach has told me we'll go heavy next week so hopefully I'll have to get under the bar quicker Front squats (only had 10 minutes so had to get a move on 20x10 60x6 110x3 150x1 175x lowered slowly onto pins that were set too high Put pins lower 175x1 (5kg PB more there aswell) Done, better than earlier lol | ||
| unit94 | | ... | 21-03-2013 @ 14:51 |
what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Post Edited: 21.03.2013 @ 14:51 PM by unit94 21.3.13Session 1 Shoulders Warmed up Strict press 20xalot 40x12 60x5 80 2x1 90x1 100 2x5 (5 rep PB) At this point my shoulder went abit dodgy, nothing too bad but it feels like it wants to crack Behind the neck jerk 60x3 80x1 100x1 120x1 120x1 Neither of the last two sets felt great so I left it there Foam rolled around my shoulder blade, hurt quite alot, stretched abit then went home | ||
| ursus | | ... | 21-03-2013 @ 17:23 |
 Man up and have a fuckin coffee Member 2086, 9717 posts SQ 340, BP 252.5, DL 300892.5 kgs @ 158kgs UnEq | great big shoulder strength pal and bad luck on the bench pb the other day ,soon be knocking on the 400lb door !!  | ||
| unit94 | | ... | 21-03-2013 @ 17:26 |
what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | ursus said:great big shoulder strength pal and bad luck on the bench pb the other day ,soon be knocking on the 400lb door !! Thanks Jay! I'm gonna up the reps on bench for abit so the next big single I hit should be up around 180  | ||
| unit94 | | ... | 21-03-2013 @ 22:53 |
what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 21.3.13 Session 2 Warmed up with sprints Zercher carry 32x50m 55x50m 75x50m 95x25m 115x25m Log press 65x3 (pulled a tendon abit in my finger so didn't do anymore Sprints 9 sets of 6x15m with 60 second rest between sets Done, gonna have afew days off as I've been feeling abit tired and to let my finger rest up. | ||
| unit94 | | ... | 23-03-2013 @ 20:41 |
what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 23.3.13 Just a snowy 25 minute run today, cardio isn fun :P | ||
| unit94 | | ... | 24-03-2013 @ 14:47 |
what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 24.3.13 My finger is still abit dodgy so I wasn't gonna do anything today but my mate told me to do 1 arm dumbbell 22.5 x5 30x5 40x5 88x1 (I locked it out but didn't hold it very long. I'm claiming it! 8kg PB 88xfail 88x1 Done, training Tuesday properly so hopefully my hand sorts itself out. | ||
| unit94 | | ... | 26-03-2013 @ 18:37 |
what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Went to a rather posh gym yesterday with my mate and did a load of random stuff, pull ups press ups, deadlifts upto 180 and some pulldowns and curls. 26.3.13 Right, onto today Warmed up Bench press 20xalot 40x10 60 3x10 100 2x3 120x1 140 5x5 (this was tough, most I've done for 5x5 so I guess volume PB if it counts) Close grip incline paused 20xalot 60x10 80x3 100x5 120x3 130x2 Flat fly's 15's 3x15, 1x15 on incline Rope pushdowns Loads x20 Done, I think I'll stick with 5x5 for a few weeks it felt pretty good. | ||
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