Ermm here goes
Users viewing topic: & 4 Guests
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| paddymc1986 |  | ... | 03-09-2015 @ 18:28 |
 dieting is not the way to go Member 1539, 5526 posts SQ 330, BP 230, DL 350910.0 kgs @ 135kgs UnEq | Well done buddy | ||
| unit94 |  | ... | 04-09-2015 @ 23:29 |
 what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Thanks Paddy 4.9.15 warmed up deadlift (gym owner convinced me to pull 300 so he could put me on the 7 plate club, it was looking abit sparse) 120 160 straps 200 belt 240 280 300x2 (easy as f**k thankfully) squat (got convinced again to do 260 for 6 plate club) 60 100 140 180 220 240x1 (really easy) 260xfail (f**k knows what happened, came out of the hole pretty fast but just died half way up, strange) leg extensions leg curls keg toss lots of curls decline sit ups done. | ||
| unit94 | | ... | 06-09-2015 @ 20:14 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 5.9.15 Trained with Mick Brown warmed up yoke 230x40 310 3x20m farmers 97.5x40 137.5x20m keg carry 90 3x40m keg toss over 17 foot 12xlots run 12,12,12 then failed 15 15x afew done. | ||
| unit94 | | ... | 07-09-2015 @ 18:32 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 7.9.15 Off season starts today Warmed up Squat 60 110 130 (a guy I coach said at this point that my stance was wide, I narrowed it abit and it felt way better.) 155 5x5 (constant tension style, felt really good) Snatch 40 60 70 5x3 Dead bench off pins 60 90 115 5x5 f**ked around for ages at this point doing gymnastics with one of the diving lads, did some decent diving rolls and got really close to a kip up! Pull ups overhand Bwx20 (gym record is 28 so had a try. I'll get 30 by the end of the year) Done. | ||
| unit94 | | ... | 08-09-2015 @ 09:27 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Post Edited: 08.09.2015 @ 09:28 AM by unit94 8.9.15Session 1: conditioning Warmed up WOD: macho man lol Emom 20 minutes 3 power cleans, 3 front squats, 3 overhead 65kg (got through it easy enough, should have gone heavier but I got told to do 60 as it's easy to underestimate it.) Press up/pull up ladder with a partner 1 press up, 1 pull up Partner goes 2 press ups, 2 pull ups Etc Up to 10 reps. I managed it a lot easier than I thought I would, used my legs for momentum on a lot of the pull ups but managed the last 10 strict so really happy with that. Done. | ||
| unit94 | | ... | 08-09-2015 @ 20:04 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Session 2 Warmed up Paused front squat 60 100 125 5x5 Snatch from hip, some power some full 40 60 70 5x3 18 inch deadlift 60 160 Straps 200 230 5x5 Strict press 60 80 5x5 Bent over rows 100 3x10 Dumbbell bench 30's 3x10 Plate ping high pulls 2 hands 2x20 x10 2x20 x6 Done. | ||
| unit94 | | ... | 09-09-2015 @ 15:45 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 9.8.15 Session 1 Cut the sets from 5 to 3 as all these reps have made me really sore Pause squat 60 110 145 3x5 Clean and jerk 60 100x2 cleans 3 jerks Spoto press 60 100 120 3x5 Seated lockouts off pins 60 85 3x5 Pull ups +5 x8 (left it as lats were really tight) Pushdowns 3x12 Done. | ||
| unit94 | | ... | 10-09-2015 @ 00:10 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Session 2 Warmed up front squat 60 100 135 3x5 power snatch 40 60 73 3x3 12 inch deadlift 70 140 190x5 straps 190 2x5 push press 90 3x5 lateral raises shoulder tri-set done. | ||
| Nimble | | ... | 10-09-2015 @ 09:24 |
 woefully weak Member 4748, 1506 posts SQ 157, BP 133, DL 260550.0 kgs @ 104kgs UnEq | Any particular goals for the off-season? | ||
| unit94 | | ... | 10-09-2015 @ 11:37 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Only some 5x5 targets I want to hit, haven't thought beyond that. | ||
| unit94 | | ... | 10-09-2015 @ 18:34 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 10.9.15 Warmed up Squat 60 100 140 160 5x5 Power clean power jerk 60 80 105 3x2 cleans 3 jerks (upper bak hurting abit) Deficit deadlift 3 inches 100 140 170 5x5 Strict press 60 85 5x5 Bent over rows 105 3x10 Dumbbell curls 22.5's 3x15 Done. | ||
| unit94 | | ... | 11-09-2015 @ 20:36 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 11.9.15 events on my own which is annoying! Warmed up log one muscle clean and press is probably best way to describe it 65 85 90x5 100x3 110x2 yoke 130 210 290 4x20m last set 8.8s keg toss over 17 feet 12 x loads 12,12,15 fail, 15 run 12,12,15,15 fail run 15 x lots of singles fat gripz extreme farmers hold 60 70 80 3x20 count (I have a feeling this is gonna build mega grip) done. | ||
| unit94 | | ... | 15-09-2015 @ 09:18 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Forgot to update yesterday 14.9.15 Warmed up Squat 60 100 140 165 3x5 165x10 Power snatch 40 60 75 4x3 12 inch deadlift 100 140 Straps 200 5x5 Strict press 60 90 5x5 Pull ups Bw 3x9 Ez bar curls 50 3x15 Prowler sprints 15 up on uprights, 15 back on low handles 40+prowler 5 sets Done. | ||
| unit94 | | ... | 15-09-2015 @ 09:20 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 15.9.15 Warmed up WOD: Emom 20 minutes 4 thrusters 75kg 4 pull ups Finished the full 20, was really really hard though Arm over arm pull standing Sled+50x15m +100x15 +125x15 +150x15 Done. Absolutely dead haha | ||
| unit94 | | ... | 16-09-2015 @ 16:37 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Post Edited: 16.09.2015 @ 16:37 PM by unit94 Did some rugby training last night, agility drills, rucking and hill sprints16.9.15 Warmed up Paused front squat 70 110 130 3x5 130x10 Power snatch from hip 40 60 73 3x3 18 inch deadlift 110 150 200 Straps 250 5x5 Dead bench 60 100 125 5x5 Bent over rows 110 2x10 Done. | ||
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