Ermm here goes
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| unit94 |  | ... | 17-09-2021 @ 12:14 |
 what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 10.9.21 Grip session 3 miles assault bike | ||
| unit94 | | ... | 17-09-2021 @ 12:16 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 11.9.21 Axle deadlift 242.5 4x6 Dumbbell press 107.5x3 (Rep PB) Yoke 270 5x20m Medley 110/120 Keg, 220 sled 20m each 3 sets Stones 100 67"/ 120 62"/140 55"/160 50" 4 runs, not super quick but all comfortable, will speed up each week Done. | ||
| unit94 | | ... | 17-09-2021 @ 12:18 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 13.9.21 Axle deadlift Belt Straps 290x6 (Plan was 5 but felt too easy) Strict press 125 3x6 Seated box jumps 5x3 GHRs Bw 4x12 Incline dumbbell row 40s 4x12 Done. | ||
| unit94 | | ... | 17-09-2021 @ 12:22 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 14.9.21 Front squat I missed the first Tuesday session of the block as I was still tired from the strength games so I was behind a week on front squats. It was meant to be 207.5 for 3x3 with the next week being 3x3 at 212.5 so I went 210 to split the difference Belt 210x3 212.5x3 215x3 (felt good so increased each set to average a 212 3x3 so I've caught up to schedule now) Dumbbell press 100.5 3x3 100.5x6 (Rep PB, that felt good!) Incline bench 132.5 3x8 Wide grip pull ups Bw 5kg 3x9 Fat gripz extreme wrist curl thumbless 25 3x8 each arm Reverse fat gripz extreme wrist curls 35 3x20 Done. | ||
| unit94 | | ... | 17-09-2021 @ 12:23 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 15.9.21 Romanian deadlift 217.5 3x8 Pause box jump 5x3 GHRs 10kg 4x8 Back extension 45 3x15 Incline dumbbell row 40s 3x15 Hollow rocks Bw 3x20 Dumbbell windmill 17.5 3x8 right arm 7 3x8 left arm (actually managed to touch the floor on most of these, buzzing!) Done | ||
| unit94 | | ... | 17-09-2021 @ 12:26 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 16.9.21 12" axle deadlift Belt Straps 257.5 4x5 Dumbbell press paused 65 4x4 right arm Dumbbell push press 55 3x5 left arm Yoke 350 6x10m Left sandbag as I'm starting to feel the fatigue catching up, only a couple sessions left before deload so I don't want to be getting ill like I often do when I over train Stones 120x2 160 15x1 to 55" (done in under 15 minutes so happy with that) Done and that's me caught up! | ||
| unit94 | | ... | 01-10-2021 @ 10:08 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 17.9.21 Grip and assault bike | ||
| unit94 | | ... | 01-10-2021 @ 10:17 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 18.9.21 Was at Vikings in Doncaster Brits women's was down there the following day. Decided to use the atmosphere and go for a big session off programme and see where I'm at Axle deadlift Belt straps 220 260 300x7 (Buzzing with this, plan was 5 but felt very easy, probably had another without hitching) Dumbbell press 93 103 113x3 failed 4th (Rep PB) Yoke 400x25m PB (not the fastest but a little tired from heavy yoke on Thursday I think) Stones 200x1 54" (Big height PB) 160x1 one motion to 60" (another big height PB) Had a good fail on a one motion to 66 inches that's on my Instagram, collapsed and started having a bit of a fit, good laugh Done. Brilliant session, probably the best one I've ever had. Felt so strong and very ready for Brits, thankfully I've still got a few weeks of training left! | ||
| unit94 | | ... | 01-10-2021 @ 10:18 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Deload week after this, we'll timed as I was feeling a little beat up. Had 4 days in Kraków which I didn't mind on a deload week but I was a bit sloppy with preparation. If I'm away for a few days on a deload week again I'm fine but I need to still stretch daily and get one gym session in whilst away like I would do at home. Lesson learnt | ||
| unit94 | | ... | 01-10-2021 @ 10:19 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 24.9.21 Assault bike and mobility to finish the deload | ||
| unit94 | | ... | 01-10-2021 @ 10:22 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 25.9.21 Axle deadlift Belt straps 257.5 4x5 Dumbbell press 115x2 fail 3rd (Rep PB) Yoke 280 5x20m Keg medley 100/110/120 x20m each 3 sets, last set timed in 39.8 seconds so a 4 second PB Felt dead for Stones so did some stone of steel good mornings 70 6x5 Done. | ||
| unit94 | | ... | 01-10-2021 @ 10:34 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 27.9.21 Axle deadlift 60 110 160 Straps 200 Belt 240 280 310x5 (still moving well, ahead of last Brits prep now) Strict press 60 100 120 130 3x6 Seated box jumps 5x3 GHRs Bw 3x13 Incline dumbbell row 42.5s 3x8 Done. | ||
| unit94 | | ... | 01-10-2021 @ 10:36 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 28.9.21 Front squat 70 120 160 Belt 200 220 3x3 Dumbbell press 62 77 92 103 x1 fail 2nd 103x3 103x3 103x3 103x3 fail 4 Incline bench 120 3x6 Pull ups wide Bw 5kg 3x10 Grip session Done. | ||
| unit94 | | ... | 01-10-2021 @ 10:38 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 29.9.21 Single leg RDL 30 4x8 each leg Cutting out RDLs now till comp Paused box jumps 5x3 GHRs 10kg 3x7 Back extension 50 3x12 Incline dumbbell row 42.5s 4x8 Hollow rocks Bw 3x20 Dumbbell windmills 17.5 3x8 right arm 10 3x8 left arm Done. | ||
| unit94 | | ... | 01-10-2021 @ 10:40 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 30.9.21 12" axle deadlift Belt straps 265 3x5 Dumbbell press paused 67.5 4x4 right arm Dumbbell push press left arm 57.5 2x5 Yoke 280 360 6x10m Sandbag EMOM 140 8x20m (absolutely dreaded this but wasn't too bad, did them on a straight run instead of having to turn at 10m like previously, will stick with that for rest of prep) Stones 120 6x3 to 65" Done. | ||
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