Ermm here goes
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| unit94 |  | ... | 15-02-2019 @ 14:27 |
 what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 14.2.19 Session 1 Track Loads of warm up 4x10m 4x20m 2x40m 1x60m 8.85s (ideally get this down to 8.5 then go for a 100 PB) Reaction/agility drills Done. Session 2 deadlift 220 5x2 bench press wider grip 140x5 160x3 160x1 slow eccentric ghrs bw 3x5 seated cable row 3x10 pinch block 23 33 43 2 singles left and right (10kg PB) not the ironmind one, gonna get one i think and go for the world record Done. | ||
| unit94 |  | ... | 18-02-2019 @ 09:30 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Forgot again haha 16.2.19 Circus dumbbell press 64 3x8 4 each arm Circus dumbbell rdl 64 left 58 right x5 (PB) 64 right 58 left x5 Zercher deadlift 110 2x3 (PB) 110x5 (PB) Pull ups Bw 3x10 +10 x10 Suerset with Dips 27.5 x5 42.5 2x4 1x5 Cable curls 3x20 superset Slow negative dips Bw 3x5 One arm preacher curls 3x10 each arm Done. Sunday I just stretched and that jazz | ||
| JackRevans | | ... | 18-02-2019 @ 14:27 |
 'There was also a sausage in my mouth.' Member 2477, 16481 posts SQ 190, BP 130, DL 235555.0 kgs @ 83kgs UnEq | luxury zerchering | ||
| unit94 | | ... | 18-02-2019 @ 20:02 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | They're awful but feel useful 18.2.19 New phase Warmed up Power jerk 60 100 125 4x3 Sldl oly shoes 70 110 150 Straps 190 230 3x5 Bench press wide 60 100 120 130 3x6 Reverse lunges 70 90 3x5 each leg Dumbbell bench 50's 2x15 1x10 (pecs are a bit rusty!) Rear delt machine 4x12 Done. | ||
| Wayne_Cowdrey | | ... | 19-02-2019 @ 01:03 |
 Still got a little bit of strength Member 400, 22040 posts | Impressive that you can physically perform a zercher DL at your size! | ||
| unit94 | | ... | 19-02-2019 @ 23:44 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Thanks mate, I surprised myself haha last time I tried it I was nowhere near! 19.2.19 Session 1 Power snatch 82.5 4x3 Front squat 150 3x5 Seated box jumps 1x3 2.5kg dumbbells 4x3 GHRs Bw 3x6 Pull ups wide grip Bw 4x8 Done. Session 2 Strict press 90 3x8 Single leg leg press 200 3x5 each leg Seated cable row wide grip spine flexion 3x12 Hanging leg raises Bw 3x12 IYTWs 2.5kg's 3x5 each letter Done. | ||
| unit94 | | ... | 21-02-2019 @ 14:02 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 20.2.19 Warmed up Power clean 120 4x3 Ssb squat 180 3x6 Med ball chest throw 15 4x4 Superset med ball Slam 4x3 Step ups 10 blocks 60 3x5 each leg Btn strict 70 3x8 Bent over row Straps 150 3x8 Done. | ||
| unit94 | | ... | 22-02-2019 @ 17:32 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Thursday 21.2.19 Session 1 track 5x10m sprints 4x20m pulled my hamstring on the last one, not too bad it seems though Session 2 Incline bench 125 3x8 Then did bodybuilding upper body work 22.2.19 Warmed up Incline dumbbell bench 40's 3x15 Wide grip pull ups Bw 4x8 Seated med ball chest throw 15 4x4 IYTWs Fat gripz extreme hang 42 seconds but that was pretty comfy, will try some one arm hangs with them Then a bit of hamstring rehabby stuff. I'm hoping it will be good to go for Monday Done. | ||
| unit94 | | ... | 24-02-2019 @ 09:56 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 23.2.19 Warmed up Strict dumbbell press 53 4x4 each arm One arm fat gripz hang 6 seconds right 5 seconds left (gonna have 15 seconds as a short term goal) Some Lever work with a bar 3 sets Inch dumbbell rows 64 3x5 each arm Single leg rdl 7x8 15 x8 25 x8 35x8 Box jumps 3x5 Done. Just had a massage this morning and hamstring is feeling pretty good so hopefully good to go tomorrow | ||
| unit94 | | ... | 24-02-2019 @ 21:59 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 24.2.19 Warmed up Med ball throws Hill "sprints" 5x10m 3x15m 2x20m Just did them at 70 ish percent effort, hamstring could feel it but not too bad Loads of mobility then Core circuit Roll outs x10 30 second Hollow hold 20 dead bugs 2 sets Then 1 set different order Dead bug Hollow hold Roll outs Done. | ||
| unit94 | | ... | 26-02-2019 @ 22:13 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 25.2.19 Warmed up Power jerk 130 4x3 Front squat 157.5kg 3x5 Reverse lunges 100 3x5 each leg Bench press slow eccentric paused 130 3x6 Dumbbell bench 50's 3x15 Rear delt flys 4x12 Done. | ||
| unit94 | | ... | 26-02-2019 @ 23:09 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 26.2.19 Session 1 Warmed up Power snatch 85 4x3 Sldl 240x5 (felt my hamstring a bit so only did 1 set) Seated box jumps weighted 1x3 4x3 2.5kg dumbbells Wide grip pull ups Bw 3x9 Done. Session 2 Strict press 95 3x8 Single leg leg press 210 3x8 each leg Seated cable rows 3x12 IYTWs 2.5kg's 4x5 each letter Hanging leg raises Bw 3x14 Done. | ||
| unit94 | | ... | 28-02-2019 @ 10:52 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 27.2.19 Warmed up Power clean 60 100 125 4x3 ssb squat 185 3x6 med ball seated throw 15 4x4 superset med ball slam 15 4x3 bent over row 155 3x8 Step ups 70 2x5 each leg Behind the neck strict press 72.5 3x8 Done. | ||
| unit94 | | ... | 01-03-2019 @ 15:20 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 28.2.19 Session 1 Med ball throws Keg toss Done. Session 2 14 inch banded dead 220 5x3 +60 bands Incline bench 125 3x8 Kroc row 60 3x12 each arm Leg curls 3x10 Back extensions 45kg dumbbell 3x10 Done. | ||
| unit94 | | ... | 02-03-2019 @ 16:56 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Yesterday 1.3.19 Power jerk 180x1 was easy but messy so left it there, wasn't on the plan anyway Paused squat 180 3x6 Box jumps weighted 5kg dumbbells 5x3 Pull ups wide grip Bw 3x9 Incline dumbbell bench 50's 2x15 Incline bench rows 50's 2x15 Done. | ||
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