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unit94 | ... | 03-03-2021 @ 16:13 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 1.3.21 Warmed up Deadlift 70 120 170 Straps Belt 220 260 290 3x5 Log press one clean 71 101 131 161 2x4 161x5 (the cheapest of rep PBs!) Pause box jumps 5x3 Pull ups wide grip Bw 5kg 3x9 Done. Evening 7km assault bike, a gnats over 13 minutes | ||
unit94 | ... | 09-03-2021 @ 11:52 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 2.3.21 Session 1 Warmed up Power clean 70 100 120 140 2x3 140x5 fail 6 (Rep PB, so close on the last one) Front squat 70 110 150 180 200x4 200x8 (tough! Rep PB) Bent over row paused 125 3x10 Hanging leg raises multi planar Bw 3x15 Done. | ||
unit94 | ... | 10-03-2021 @ 11:14 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Session 2 Bench press 70 100 120 3x15 CoC grippers parallel set, parallel reps #2 Right arm 9 reps Left arm 6 reps Right arm 11 reps Left arm 17 reps (rep PB) Right arm 11 reps Left arm 10 reps Axle deadlift overhand 155 3x5 Wrist wrench 37.5x1 41xfail 30 2x6 each arm Done. | ||
unit94 | ... | 10-03-2021 @ 11:17 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 3.3.21 Axle deadlift 60 110 Straps 160 210 Belt 250 280 310x3 fail 4 (really frustrating, straps slipped off twice, think the grip work the night before didn't help, figure 8s would be nice) Paused single leg box jumps 5x3 each leg Incline bench 70 100 130 150 3x5 Pull ups Bw 10kg 3x10 Side bends 32 3x12 each side Done. Will use figure 8s going forward on axle top sets and normal straps on volume | ||
KevC86 | ... | 10-03-2021 @ 11:18 | |
Member 5141, 4186 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | unit94 said:3.3.21 Axle deadlift 60 110 Straps 160 210 Belt 250 280 310x3 fail 4 (really frustrating, straps slipped off twice, think the grip work the night before didn't help, figure 8s would be nice) And you're going to out pull me? Sooo cute! | ||
unit94 | ... | 10-03-2021 @ 11:25 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 4.3.21 Warmed up Sandbag throw 24 10xfails to 4.6m (better than last week, got a few stuck on top frustratingly!) Dumbbell press 99 4x2 99x4 (rep PB) Log press clean each rep 75 105 125 140 2x6 (this felt good, so much better than my log at home, I shall be rectifying that) Sandbag load 133 8x5m to 54" 133x10m to 54" Bad news is the bag has dried out and is 7kg lighter, good news is it feels easy and I think with 7kg more sand in it will be more solid and easier, will test my theory when I can get some sand Yoke 310 6x10m Stones one motions 120 140 2 fails 60" 140x2 to 60" (Rep PB) 140x2 60" 160x1 55" (PB height) Done. | ||
unit94 | ... | 10-03-2021 @ 11:26 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | KevC86 said: And you're going to out pull me? Sooo cute! I was waiting for that not my finest moment! | ||
unit94 | ... | 10-03-2021 @ 11:33 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 5.3.21 Dropping down to 5 gym sessions now as I'm getting closer to comp, Friday will just be grip and cardio CoC grippers #2 Right arm 16 reps Left arm 10 reps Right arm 12 reps Left arm 14 reps Right arm 15 reps Left arm 9 reps Plate pinch 2x20s 2 reps right arm (Rep PB) 4 reps left arm (Rep PB, buzzing with this) Axle Pendlay row 130 3x8 Wrist lever front and back 2.5kg x3 each way each hand Axle wrist curls Extensor bands Assault bike 7km 12:54 Done. | ||
unit94 | ... | 15-03-2021 @ 11:54 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 6.3.21 Warmed up Axle deadlift Belt straps 280 3x5 Paused front squat 172.5 3x5 Strict press 125 3x6 Dumbbell press 89 x3,4,4,4 Dumbbell overhead side bends 62 3x7 Done. | ||
unit94 | ... | 15-03-2021 @ 11:56 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Post Edited: 15.03.2021 @ 11:57 AM by unit94 8.3.21Warmed up Deadlift 70 110 160 Straps 210 Belt 250 280 300 3x5 (pulled something in my lower back on first set but got through them pretty well, volume PB for 300kg) Pause box jumps 5x3 Wide grip pull ups 5kg 3x10 GHRs Bw 3x7 Done Evening 10 minute treadmill walk 10% Incline 4.5kph | ||
unit94 | ... | 15-03-2021 @ 11:58 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 9.3.21 Back not feeling great but went for the normal session Log press 71 101 126 146 166x4 166x3 166x1 Back was hurting too much so left it Time for a deload, wasn't planning one but feeling a bit dead and makes sense with the injury Done. | ||
unit94 | ... | 15-03-2021 @ 12:00 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 10.3.21 Grip CoC 2 parallel set parallel reps Left arm 21 reps (PB) Right arm 20 reps (PB) Can't remember rest of sets Axle deadlift doh 160 3x5 Wrist wrench Top single at 37.5 then 3x6 each arm at 32 Done. | ||
unit94 | ... | 16-03-2021 @ 14:48 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Post Edited: 16.03.2021 @ 15:41 PM by unit94 11.3.21Felt good so didn't want to lose my event session with a deload, decided to have that as my one big session of the week Warmed up Bag toss 4.6m 18 20 22 24 10 attempts 1 make (better than last week, weird that a few weeks ago felt better but not sure if the earlier start has taken some off my power output) Dumbbell press 47 62 77 92 102 6x2 Log press clean each rep 70 100 125 145 2x6 (this feels great) Sandbag load 133 6x8m to 54 inches Yoke 220 320 4x10m (Running out of time) Stones one motions, plan was 140 for 4x2 but had to be done in 20 minutes including tackying up and cleaning so one set do or die it was! 120x1 to 60" 140x5 to 60" (Rep PB, this was extremely tough but buzzing to get through it!) Done. | ||
unit94 | ... | 16-03-2021 @ 15:24 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 13.3.21 Warmed up Front squat 140 3x5 Strict press 100 3x5 Box jumps 5x3 CoC grippers #2 15,15,12 right arm 16,12,14 left arm Plate pinch 2x20s Double with Left arm Single with right arm Axle bent over row paused 135 3x8 Crowbar front and back lever 2.25kg each hand each way Axle wrist curl/rev wrist curl 30 3x20 Superset Extensor bands 3x25 Done. | ||
unit94 | ... | 16-03-2021 @ 15:43 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 15.3.21 Warmed up Deadlift 70 110 160 Straps Belt 210 250 290 310 3x4 Power clean 70 110 145 x1 fail 2 (don't jump 35kg on a power clean after 5 warm up reps!) 145x1 fail 2 145x2 145x2 Paused box jumps 5x3 GHRs Bw 3x7 Pull ups wide grip 5kg 3x10 Done. Evening 10% Incline treadmill walk at 4.7kph | ||
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