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unit94Icon...26-02-2020 @ 10:59 
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what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
26.2.20

Session 1

Warmed up

Deadlift
70
120
Straps
170
Belt
210
250
270 3x5

Box squat
70
120
170 3x6

Bulgarian split squats
85 3x8 each leg

GHRs bw 3x6

Hanging leg raises
Bw 3x14

Done. Felt strong just this head cold needs to f**k off
unit94Icon...27-02-2020 @ 10:52 
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what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
Session 2

Warmed up

Incline bench
60
100 3x12

Wide grip pull ups
bw 3x9

Incline dumbbell row
40's 3x10

Done.
unit94Icon...02-03-2020 @ 22:22 
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what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
28.2.20

Warmed up

Strict press
110 3x7

Hang Power clean below knee
120 4x3

Bent over row
120 3x12

Snatch grip shrugs
110 3x15

IYTWs
2.5kgs 4x5 each letter

Done.
unit94Icon...02-03-2020 @ 22:23 
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what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
29.2.20

Warmed up

Pause push press
125 3x5

Vector jumps
5x3

Done.
unit94Icon...02-03-2020 @ 22:24 
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what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
1.3.20

Warmed up

Squat
230 5x5

Bench 160 2x5
160x3 (pulled my Pec a little although doesn't feel major)

Tire flip
500x2 (PB, legit 500kg very heavy!)

Aleknas
10's 3x12

Done. Lost my mojo a bit after my bench, ready for a deload soon!
mark_f1Icon...02-03-2020 @ 23:09 
not actually strong
Member 5779, 811 posts
SQ 220, BP 150, DL 285
655.0 kgs @ 105kgs Eq
unit94 said:1.3.20

Warmed up

Squat
230 5x5

Bench 160 2x5
160x3 (pulled my Pec a little although doesn't feel major)

Tire flip
500x2 (PB, legit 500kg very heavy!)

Aleknas
10's 3x12

Done. Lost my mojo a bit after my bench, ready for a deload soon!


Its a nasty tyre like, its taken a few biceps. Have a good time in America.
unit94Icon...24-03-2020 @ 14:24 
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what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
Literally could have sworn my sessions over in America, I'm really behind with my log but seeing as we're all stuck inside I have time to log!

So highlights in America

160kg strict press (actualy legit one unlike my 160 strictish press)

410kg frame carry for 12m (big ol' PB, just wanted to try the Arnold weight but theres was only 400)

did a 159 bench for 7 for a small PB but pulled my pec again, that wasa bit silly, will be sensible building it back up
unit94Icon...24-03-2020 @ 14:34 
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what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
Also did Northern Englands Strongest Man at the weekend!

Event 1: 130kg axle reps
This was lowered from 140kg because no f**ker was at the comp essentially
managed 8 with a power clean straight into the press, was a bit lazy and didn't think anyone would beat it but Ben Smith got 8 as well, I should have done 10! PB though by quite a bit, felt so light, really happy with grip and tekkers, joint 1st

Event 2: 300kg deadlift reps
Hit 7 on this which is a rep PB, haven't pulled in 3 weeks and that was 220kg doubles so a bit rusty but now I've got a clear run to train it so should be some big PBs soon. 3rd place

Event 3: Frame carry 300kg 26m 13/13
Felt good on this, haven't been doing much moving but won by 2 seconds Grin

Event 4: Yoke 350kg 26m 13/13
Bit slow on this, felt a bit rusty, got 2nd place

Event 5: sandbag toss
First 2 flew over but messed up the third and it went under the bar, took my time with the 4th and then went for the 5th but failed it, the f**k up dropped me to 6th place

Overall I was half a point in front of Ben after that mishap with stones last

Event 6: 150kg stone for reps
Simple enough event, Ben got 5, a couple guys got 6 and Ryan Oldfield got 7, just needed to match or beat Ben but I wanted to win another event so set a steady pace that got me 8 reps which is a small PB

1st overall so qualified for Englands which will be held at some point haha felt good to do a relaxed comp and was nice to win something!
unit94Icon...25-03-2020 @ 15:23 
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what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
23.3.20

A fair bit of kettlebell and overhead squat work just to loosen off
unit94Icon...25-03-2020 @ 15:25 
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what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
24.3.20

Squat
180 2x5

Bench 110 3x10

Aleknas
10kg plates 3x8

Conditioning:
10 bw squats
10 press ups
9,8,7 down to 1 then back up to 10
6 minutes 35 seconds and some dead quads, surprised how easy the press ups were and how tough the bodyweight squats were

Done.
unit94Icon...25-03-2020 @ 15:29 
Avatar
what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
25.3.20

Warmed up

Conditioning:
32kg kb
Single arm swings
Bodyweight reverse lunges
Single arm press
Bodyweight single leg RDL

2 each arm/leg
4 each arm/leg
6 each arm/leg
8 each arm/leg
10 each arm/leg

I got my maths wrong with this thinking it was 120 total reps not 240!

Box jumps
5x3

Klokov press into wide grip upright row
40 3x10/10

Barbell curls
40 3x15

Reverse wrist curls
3x15

Done.
unit94Icon...28-03-2020 @ 17:21 
Avatar
what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
26.3.20

Power clean
140x1

Wide grip pull ups
Bw 3x8

Bent over row
90 3x12

Shrugs wide grip
90 3x15 60 seconds rest

Ez bar curls
12,12,10,8

Reverse curl 21s
3 sets full pump mode

Done.
unit94Icon...28-03-2020 @ 17:23 
Avatar
what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
28.3.20

Warmed up

Strict press
60
100
120
140x1
140x5 (rep PB, buzzing!)

Bradford press
60 3x10

Some footwork drills and plyos

Stone squats no tacky
100x6
120 3x6 (fun exercise)

Done, programme starts Monday so be training properly then
unit94Icon...02-04-2020 @ 10:23 
Avatar
what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
30.3.20

Warmed up

Squat
225 3x5

Bench press
110 3x15

Single leg RDL
60 3x8 each leg

Banded leg curls
3x15

Aleknas 15s 3x8

Done.
unit94Icon...02-04-2020 @ 10:25 
Avatar
what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
31.3.20

Warmed up

Power clean
125 4x3

Box jumps
5x3

Bradford press
60 3x10

Pull ups wide grip
Bw 3x8

IYTW press 3's 4x5 each letter

Grippers
A few bits

Done.

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