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unit94 | ... | 17-02-2021 @ 10:46 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 13.2.21 Warmed up Paused front squat 155x5 155x13 (rep PB, died after 13, was trying to do my last 3 sets in one go) Romanian deadlift Straps 215 3x8 Dumbbell press 87 8x2 Dumbbell overhead side bends 62 4x5 Done. | ||
unit94 | ... | 17-02-2021 @ 10:47 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Post Edited: 18.02.2021 @ 13:29 PM by unit94 15.2.21Warmed up Deadlift Belt Straps 270 3x5 Only did that as I tried the rogue sandbag challenge, loads of messing about setting it up then I was s**t at it so that was that Done. Evening Treadmill run 1 mile 11:20 ish (obviously very slow, just setting a benchmark for myself, will gradually bring this time down and increase the effort. I'd like to think I should be able to run a sub 7 mile on a track but it seems that would be quite tough at 130+kg. Only 4 105 second laps though which I would have considered a fast walk when I was 15, we'll see how it goes | ||
unit94 | ... | 17-02-2021 @ 10:52 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 16.2.21 Session 1 Warmed up Power clean 70 100 120 135 2x3 135x6 (rep PB) Log press one clean, that I missed on Monday 71 101 131 151 3x5 (starting to feel more solid) Front squat 70 110 150 185x5 185x10 (rep PB, nice to hit 400+lb for 10 reps) Bent over row 125 3x8 Hanging leg raises multi planar Bw 4x12 Done. Session 2 Bench press 110 3x15 Ive hired a coach for the first time, Sam Parker to help with my grip work so this was the first session CoC 2 parallel closes 2x5 1x3 right arm 2x4 1x5 left arm CoC 2 hold 20 seconds both hands Plate pinches Warm ups 2x20 2 singles and a partial left arm 1 partial and 2 assisted singles right arm Axle doh deadlift 140 3x5 One set dead stop One touch n go One floating reps Done. Looking forward to seeing where I can go with this stuff, definitely a couple of events where my grip improving could really help | ||
unit94 | ... | 18-02-2021 @ 13:46 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 17.2.21 Warmed up 2" deficit deadlift 60 110 160 Straps 210 260 300x5 (Rep PB. Really happy to hit this, my rep PB for normal deads is 300x7 and that was in comp so I'm miles ahead of where I was 11 months ago) Incline bench 70 100 120 137.5 3x6 Paused single leg box jumps 5x3 each leg Pull ups Bw 10kg 4x8 Side bends 32 4x11 each side Done. | ||
unit94 | ... | 18-02-2021 @ 13:53 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 18.2.21 Had just under 3 hours to fit this in so I was on the clock Sandbag toss 18 20 22 24 10 attempts to 4.6m 3 makes (PB) 7 fails (realised I was trying to do my faster throw technique rather than my strongest so switched it up and then started making them. Much better like that) Dumbbell press 47 62 77 92 5x2 (feeling good) 92x6 (rep PB) Log press clean each rep 60 80 100 120 135 2x6 (JT logs just feel amazing compared to others) Sandbag load to 54" 140 15x1 (really chucked this about today, way better. Will switch to carries next week but may fill the bag more as its a little floppy now its settled as comp bags are usually packed out) Yoke 195 245 295 6x10m (pretty much EMOM haha) Stones one motions 120 to 55" 140 to 50" 140x5 to 55" (really big improvement on these for me, on the last rep it came off the floor really well so called an audible and tried to twist it up to the 60" platform mid rep, bounced off the lip but landed comfortably on the 55" rep PB) Done. Was good to have to push through with a time constraint. Work capacity will be through the roof by my next comp | ||
KevC86 | ... | 18-02-2021 @ 16:04 | |
Member 5141, 4186 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | 3hrs isn't a time constraint. That's nigh as much time as i have all week! Get a job you bum. | ||
unit94 | ... | 18-02-2021 @ 16:57 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | KevC86 said:3hrs isn't a time constraint. That's nigh as much time as i have all week! Get a job you bum. It is for 6 events! Never! | ||
unit94 | ... | 23-02-2021 @ 11:39 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 19.2.21 Mixed my grip session in with the gym stuff as I didn't want to train in the evening Warmed up Axle deadlift Belt Straps 260 4x5 CoC grippers parallel set #2 8,13,7 with right hand (rep PB) 7,6,9 left hand (rep PB) Thumbless axle dead 160x1 (PB) 130x10 Single leg RDL 70 3x8 each leg Strict press 117.5 2x8 117.5x10 (maybe rep PB?) Axle Pendlay row 120 3x8 Back extension iso hold 40 3x30 seconds Crowbar wrist front and back lever Upto 2kg x3 each hand each side Axle wrist curl Axle rev wrist curl Extensor bands Done. | ||
unit94 | ... | 24-02-2021 @ 09:13 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 20.2.21 Warmed up Pause front squat 162.5 3x5 Overhead squat paused 65 4x8 RDL Straps 220 3x8 Dumbbell press 84.5 2x4 84.5x6 Dumbbell overhead side bends 62 3x6 (feeling much better now) Done. | ||
unit94 | ... | 24-02-2021 @ 09:16 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 22.2.21 Warmed up Deadlift 60 110 160 Straps Belt 210 250 280 3x5 Pull ups wide grip Bw 5 3x9 Log press one clean 71 101 131 155x5 155x5 155x7 (rep PB, really happy with this!) Paused box jumps 5x3 Done. | ||
unit94 | ... | 24-02-2021 @ 09:21 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 23.2.21 Felt dead today, still don't feel recovered from that event session! Decided I didn't have any big lifts in me so did what would have been my second session of the day Bench 70 100 115 3x15 CoC #2 parallel set, parallel reps Right arm 9 reps 15 reps (PB) 7 reps Left arm 11 reps (PB) 13 reps (PB) 6 reps Axle deadlift 150 3x5 Wrist wrench right arm 42kg (PB) Left arm 42kg (PB) 34kg 3x5 each arm Done. Felt better after training Evening Assault bike 13 minutes Felt even better after that, ready to go today | ||
unit94 | ... | 02-03-2021 @ 11:16 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 24.2.21 Warmed up Axle deadlift 70 110 160 Straps Belt 210 250 280 300x5 Front squat 192.5 3x5 Single leg paused box jumps 5x3 each leg 24" Incline bench 142.5 3x6 Pull ups 10kg 3x9 GHRs Bw 3x6 Done. | ||
unit94 | ... | 02-03-2021 @ 11:20 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 25.2.21 Warmed up Started training events but I didn't eat much the night before and just felt like I had no energy Sandbag toss 4.6m 10 fails with 24kg Dumbbell press 97 3x2 97x5 (rep PB) Started log but had nothing there so went really light on some tech stuff Sandbag marches 80 3x30 Stone of steel one motions Done. Really annoying but I won't do it again, will fuel up properly this week | ||
unit94 | ... | 03-03-2021 @ 15:45 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 26.2.21 Warmed up Axle deadlift 60 110 160 Straps 200 Belt 240 270 3x5 Grippers #2 Parallel set full reps Right hand 10 reps Left hand 9 reps Right hand 4 reps Left hand 2 reps (dead after set 1, turns out I did them wrong!) Plate pinch 2x20s single with a hold right hand 3 reps with left hand (rep PB) Single leg RDL 75 3x8 each leg Strict press 60 100 120x4 (this felt too good) 140x1 (testing the waters) 140x7 (rep PB, f**ked up at first trying to bounce too much but recovered well! I'm gonna get 10 at the end of this block I am certain of it) Axle Pendlay row 125 3x8 Back extension iso hold 40 4x30s Crowbar wrist lever front and back Top triple each hand both ways 2.25kg Axle wrist curl 3x20 both ways Superset extensor bands 3x20 Done. Enjoying the grip work | ||
unit94 | ... | 03-03-2021 @ 15:47 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Post Edited: 03.03.2021 @ 15:47 PM by unit94 27.2.21Warmed up Paused front squat 70 120 150 167.5x5 167.5x10 (rep PB) Overhead squat paused 70 3x8 RDL 70 120 Straps 170 225 3x8 Dumbbell press 62 87 3,4,5,5 Dumbbell overhead side bends 62 4x6 (these are feeling way better) Done. | ||
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