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unit94Icon...14-03-2013 @ 21:29 
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what is everyone's fran time?
Member 3986, 9023 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
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.
unit94Icon...14-03-2013 @ 21:33 
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what is everyone's fran time?
Member 3986, 9023 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
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!
JackRevansIcon...15-03-2013 @ 10:39 
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'There was also a sausage in my mouth.'
Member 2477, 16014 posts
SQ 185, BP 130, DL 250
565.0 kgs @ 81kgs UnEq
That's quite a filthy double whammy
unit94Icon...16-03-2013 @ 14:44 
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what is everyone's fran time?
Member 3986, 9023 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
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!
unit94Icon...17-03-2013 @ 15:21 
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what is everyone's fran time?
Member 3986, 9023 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
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.
unit94Icon...19-03-2013 @ 17:59 
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what is everyone's fran time?
Member 3986, 9023 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
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.
unit94Icon...20-03-2013 @ 15:36 
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what is everyone's fran time?
Member 3986, 9023 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
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
unit94Icon...20-03-2013 @ 21:35 
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what is everyone's fran time?
Member 3986, 9023 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
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
unit94Icon...21-03-2013 @ 14:51 
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what is everyone's fran time?
Member 3986, 9023 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
Post Edited: 21.03.2013 @ 14:51 PM by unit94
21.3.13
Session 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
ursusIcon...21-03-2013 @ 17:23 
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Man up and have a fuckin coffee
Member 2086, 9728 posts
SQ 340, BP 252.5, DL 300
892.5 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 !! Cool
unit94Icon...21-03-2013 @ 17:26 
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what is everyone's fran time?
Member 3986, 9023 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
ursus said:great big shoulder strength pal and bad luck on the bench pb the other day ,soon be knocking on the 400lb door !! Cool


Thanks Jay! I'm gonna up the reps on bench for abit so the next big single I hit should be up around 180 Grin
unit94Icon...21-03-2013 @ 22:53 
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what is everyone's fran time?
Member 3986, 9023 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
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.
unit94Icon...23-03-2013 @ 20:41 
Avatar
what is everyone's fran time?
Member 3986, 9023 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
23.3.13

Just a snowy 25 minute run today, cardio isn fun :P
unit94Icon...24-03-2013 @ 14:47 
Avatar
what is everyone's fran time?
Member 3986, 9023 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
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.
unit94Icon...26-03-2013 @ 18:37 
Avatar
what is everyone's fran time?
Member 3986, 9023 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
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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