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unit94Icon...02-04-2020 @ 10:27 
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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
1.4.20

Warmed up

Overhead squat
60 4x6

Pause push press
140 6x2

Inverted rows bw 3x10

Flys
10s 5x15 with a couple of superset ideas

Assault bike
10 minutes, 3.4 miles

Done.
unit94Icon...05-04-2020 @ 11:44 
Avatar
what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
2.4.20

I've realised Sugden is now 90% people that used to lift weights talking about things not related to lifting Tongue

Warmed up

Deadlift
280 2x5 (weird set up being at home using mats and dropped a 50kg plate on my toe so not the best sets i've ever done!)

Box squat
185 3x5

Bulgarian split squat
95 3x8 each leg (I hate these so much)

Pull ups wide grip
+10kg 3x5

EZ curls
12/12/10/10 up to 47kg I think

Done.
unit94Icon...05-04-2020 @ 11:49 
Avatar
what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
3.4.20

Warmed up

incline bench
120 3x8

Box jumps one step
5x3

Wide grip shrugs
120 3x15

Bent over row wide grip
95 3x12

Hanging leg raises
Bodyweight 3x14

Assault bike
1.5 miles 3:58 (I did not pace that correctly, went off like a t**t so next time will set an even pace)

Done.
unit94Icon...05-04-2020 @ 11:51 
Avatar
what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
4.5.20

Warmed up

Front squat
150 3x5

Push press
150 3x5

Sandbag to shoulder EMOM
130x1 8 minutes (PB to shoulder, was meant to do 10 but the sandbag came undone so I need to fix it!)

Atlas stone squats
120
140 3x6

Done.
unit94Icon...11-04-2020 @ 16:12 
Avatar
what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
Forgot to log again

6.4.20

Squat
237.5 3x4

Strict press
120 3x6

Bradford press
60 3x11

Single leg RDL
70 3x8 each leg

Aleknas
15s 3x10

Done.
unit94Icon...11-04-2020 @ 16:13 
Avatar
what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
7.4.20

Box jumps
5x3

Pull ups wide grip
Bw 3x10

Banded leg curls
4x15

IYTWs
3's 4x5 each letter

Grippers
#2 3x7 each hand

Done
unit94Icon...11-04-2020 @ 16:16 
Avatar
what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
8.4.20

Overhead squat
70x8
70x16 (rep PB, that was harder than I expected)

Paused push press
142.5 5x2

Inverted row
Bw 4x10

Bench press
112.5 3x15

Flys
12.5 2x15 flat
2x15 incline

Assault bike
3 miles 8:38 (default PB)

Done.
unit94Icon...11-04-2020 @ 16:18 
Avatar
what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
9.4.20

Deadlift axle
220 6x2

Box squat
190 3x5

Bulgarian split squat
100 3x8 each leg

Pull ups wide grip
+10 4x5

EZ curls
2x12
2x10

Done.
unit94Icon...11-04-2020 @ 16:20 
Avatar
what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
10.4.20

Incline bench
125 3x8

Vector jumps
5x3

Widw grip shrugs
125 3x15

Hanging leg raises
Bw 3x16

Pinch grip
2 blocks I found 3x12 seconds each hand

Done.
unit94Icon...11-04-2020 @ 16:20 
Avatar
what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
11.4.20

Front squat
155 3x5

Push press
155 3x5

Bent over row
100 3x12

Stone squats
140 3x8

Done.
unit94Icon...15-04-2020 @ 09:31 
Avatar
what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
13.4.20

Squat
70
120
170
210
230
247.5 3x4

Strict press
60
100
122.5 3x6

Bradford press
60 2x12
60x10 then shoulder death

Single leg RDL
75 3x8 each leg

Aleknas
15s 3x12

Done.
unit94Icon...15-04-2020 @ 09:33 
Avatar
what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
14.4.20

Power clean
60
90
110
127.5 4x3

Box jumps
5x3

Pull ups wide grip
Bw 4x10

Leg curls banded
4x15

IYTWs
3s 4x5 each letter

Grippers
#2 x8 each hand
#2 x6 right, 8 left hand

Adjustable gripper
3 sets with little and ring finger only

Done.
unit94Icon...24-04-2020 @ 15:31 
Avatar
what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
Bit behind!

15.4.20

Overhead squat
75x8
75x16 (rep PB)

Pause push press
145 5x2

Inverted row
Bw 3x11

Bench
115 3x15

Dumbbell flys
2x15 incline
2x15 flat

Assault bike
1.5 miles 3:48 (10 second PB, I want to go a lot faster on this but maybe not in this phase with all the strength focus)

Done.
unit94Icon...24-04-2020 @ 15:36 
Avatar
what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
16.4.20

Deadlift
290 3x4

Box squat
195 3x5

Bulgarian split squats
105 3x8 (nearly missed these or dropped the weight as quads felt like lead, decided I was a pussy so did them all and died)

Pull ups
+10 3x6

Done. White flag
unit94Icon...24-04-2020 @ 15:38 
Avatar
what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
After that started my deload a couple of days early, trained light Saturday, Monday and Tuesday, was going to have last deload session yesterday but I was ill so left it and am finishing off the first proper session back as I type this. 3 weeks building up to some rep PBs then I'll be maxing out

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