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| unit94 |  | ... | 10-04-2013 @ 22:03 |
 what is everyone's fran time? Member 3986, 10449 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | https://www.facebook.com/photo.php?v=10151298895516580&set=o.16... hope that works, it seems I come up on my toes abit at the bottom, need more flexibility! you cant really see the plates but its 180kg honest  | ||
| unit94 | | ... | 11-04-2013 @ 16:46 |
what is everyone's fran time? Member 3986, 10449 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 11.4.13 I was feeling dead when I woke up but I had a decent session Quick warm up Deadlift 60x6, x6 100 2x3 140x1 180x1 Belt and straps on 220x1 240x1 285x2 fail 3rd (first two flew off the floor and as soon as it got above my knee it dug into my thigh and I had to hitch both of them like f**k, third one failed just at the knee, still a 2 rep PB though) Strict press 20xloads 40x10 60x5 80x2 100x1 110x1 115x1 (grinder!) Push press 100x3 120x1 130xfail (triceps werent there) Z press 60x6 65x6 70 1x5, 1x6 Klokov press 20x10 30x10 40x8 50x8 Seated lateral raises 10's x15 15's 3x15 Done, I need a rest! | ||
| unit94 | | ... | 11-04-2013 @ 22:50 |
what is everyone's fran time? Member 3986, 10449 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 11.4.13 Session 2 After alot of food I got some energy back! Running to warm up Log c+p 65x5 (1 clean) 65x3 (1 motion) 85x3 ( 1 motion) 105x2 (1 motion) 130 2xfails (tried 1 motion and couldn't lock it out) 105x10 (5 one motions, 1 clean and strict, 2 clean and push press, then I cleaned it and dropped it straight back down then I got shouted at, 1 more clean and push press then I got shouted at some more then a final clean and push press. I was f**ked after this lol 10 rep PB plan was 100 for 10 so im ahead of schedule. I've got 7 ish weeks to get to 120x10. Then I did about 600 yards jogging Then a little circuit, running, lunges, side-steps Bit of stretching then off home. | ||
| JackRevans | | ... | 12-04-2013 @ 12:43 |
 'There was also a sausage in my mouth.' Member 2477, 16481 posts SQ 190, BP 130, DL 235555.0 kgs @ 83kgs UnEq | Good work brohan | ||
| unit94 | | ... | 12-04-2013 @ 14:24 |
what is everyone's fran time? Member 3986, 10449 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | JackRevans said:Good work brohan Thanks broku | ||
| unit94 | | ... | 12-04-2013 @ 21:15 |
what is everyone's fran time? Member 3986, 10449 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 12.4.13 I was gonna take a few days off but I watched the giants live qualifier earlier and it made want to train. I went to a different gym as it was pretty late. bike 5 minutes to warm up squats 20 x a lot 60 2x6 100x4, x1 140x1 180 2x1 (the first single was terrible as I wasn't paying attention also the squat rack pins were too high so I had to drag the bar off lol) 200x1 (I used the lower pins for this one but as I was unracking it the bar bounced off the higher pins so I went for the higher pins for the next set) 220 x1 (I really wasn't focussed on this but it went up and its a 5kg beltless PB) zercher lifts 60 x several attempts, I couldn't get my stance in the right position to be able to hook my arms underneath. zercher squat (the lowest pins on the squat rack were too high!!! dragging it out of the rack again) 60x3 100x3 belt on 140x1 I had to make a little step at this point to unrack the bar cos it was starting to bend. 180x1 (not fun) got some more mats to make the step abit bigger 210x1 fail 2nd (there was no way I was getting this back on the rack so I went for another rep and dropped it onto safety pins default PB) leg extensions stack x40 done! | ||
| unit94 | | ... | 16-04-2013 @ 18:11 |
what is everyone's fran time? Member 3986, 10449 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 16.4.13 Warmed up abit Loads of dislocations with broomhandle Overhead squats with broomhandle Oh squats 20x6 Front squats 20xalot 40x8, x6 60x8, x1 80x5 100x5 120x3 140x3 165x5 (got it! Felt pretty good, my legs felt like they were failing before my upper back was which I think is a good sign 5 rep PB) I felt quite sleepy after these, don't know why! Pull ups Bw x8 Dead hang pause Bw x5 +5 2x5, 1x7 (hopefully these improve quite quickly so I can get some decen weight on) Bent over rows 20x15 60x15 100x10 140x8 Straps on 180x1 (I just felt drained at this point so I put it down after one) Incline dumbbell curls 15's 4x15 60 second rest Done, really tired today not sure why but I'm happy with the front squats. I also go told to buy some oly shoes and that addidas ones were the best, they're pretty expensive though so I'll have a look around. | ||
| unit94 | | ... | 17-04-2013 @ 18:11 |
what is everyone's fran time? Member 3986, 10449 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 17.4.13 Warmed up shoulders abit Bench press I was playin around with tech alot today, I've kind of lost my groove abit 20xloads 40x10 60 3x10 (each one different grip width) 80 x3 100 2x3 120x1 140x5 (I was all over with this, annoying) 140x1 140x1 140x2 140x1 None of them felt great, most of the sets were with a slightly narrower grip which gel good with lighter sets bit not as good when I went heavier Flat back stopped just above chest 100 2x5, 1x16 (alot better than last week) I would probably have lifted more today with a flat back, I was sliding everywhere with an arch! Close grip with chains (24kg) 60x6 80x3 100x3 110x3 120x1 Db flat bench 20's x15 30's x12 42's x8 50's x12 (Rep PB) Bench press stopped just above chest again (60 second rest) 60 2x15, 1x17 Done, weightlifting in abit, my bench will get sorted soon. | ||
| unit94 | | ... | 17-04-2013 @ 21:38 |
what is everyone's fran time? Member 3986, 10449 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 17.4.13 Session 2: weightlifting Warmed up and foam rolled alot which was really painful! Overhead squats 20x loads Hang snatch 20 5x3 30 3x3 35 x3 40 x1, fail, 1 Cleans 40x6 60x5 80x3 90x2 100x1 110x1 (I threw a power jerk in with this one but pressed it out so I did another jerk and did it properly) Front squats 70x5 110x3 130x1 160x1 185x1 fail 2nd (felt pretty good but the 2nd rep was never gonna happen 5kg PB) Done, snatches were abit better today, 110 clean was pretty easy so should be abit more there. | ||
| unit94 | | ... | 18-04-2013 @ 16:30 |
what is everyone's fran time? Member 3986, 10449 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 18.4.13 Warmed up It's my week off deadlifting so I squatted instead, I normally bounce out of the hole when I squat and fall forward so today I did a slow eccentric and tried to keep my back upright. Squats 20xloads 40x10 60x6 80x5 100x5 120x3 140x5 160x3 (these felt great) 180x13 (plan was 5 but I felt good so I was gonna go for 10 although I had a little urge to go for a 20 repper. These were all pretty upright with no bouncing but the last couple started coming forward so I left it there. Old beltless PB was 6 so this was a big improvement) Strict press 20xalot 40x10 60x5 70x1 80x2 100x1 110x1 115 xfail (that surprised me) 100x3 (deadstop reps) Power jerk 100x3 110x1 120x1 130 2x fail I think I'm gonna do shoulders and deadlift on Tuesday because I'm feeling pretty knackered by Thursday. 60x10 (5 push press, 5 power jerk) 60x5 (power jerk) 60x10 (5 strict, 5 power jerk) YTW raises Massive 4kg dumbbells 4x6,6,6 Foam rolled upper back and it bands, stretched abit then went home. | ||
| unit94 | | ... | 18-04-2013 @ 22:12 |
what is everyone's fran time? Member 3986, 10449 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 18.4.13 Session 2 events Running to warm up Log c+p 65 1x3, x5, x3 85 x5 (2 one motions, 1 strict, 1 push, 1 jerk) 105 1x2 (one motions) 1x2 (one motion then strict press) 115x1 (1 motion 125x1 (one motion) 135 2xfail (one motions 135x1 (push press, alot easier than last time =PB) Should have done 110 for reps at his point but I was abit dead 1 arm dumbbell 30x5 88xfail 88x1 (got it fairly easy, way better than las time) 88 2xfail Left arm 35x10 strict Medley 350 tire x6, 100 keg 6 metres to 50", 100 keg 8 metres to 50" Then did some technique work with tire and started to use my knee with the flip and it was piss easy after that, did about 10 singles. Done. | ||
| unit94 | | ... | 20-04-2013 @ 15:33 |
what is everyone's fran time? Member 3986, 10449 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 20.4.13 Foam rolled and stretched to warm up Squats (I wasn't sure how good these were gonna be as I had a bit of doms from Thursday) 20xloads 40x6 60x6 80x4 100x3 120x3 140x3 160x2 180x1 200x8 (I wanted 10 but it just wasn't there, I don't think I've repped 200 beltless before so a big rep PB) Paused squats (3 count just above the hole) 60x6 100x5 120x3 140x3 160x3 180x3 200x1 Box jumps 1x3 Depth jumps 4x3 I was gonna do rdls but I wanted to ge some oh squats in before the gym closed Oh squats Broom handle xafew Technique bar 3x7 20 2x7 30 x7 35x5 40x5 50x3 (rep PB) 55x3 (PB) My shoulders were alot more flexible but I've realised they are quite weak with the snatch grip. Done, I'm happy with the squats, I like doing them without having to mess around with knee wraps. | ||
| JackRevans | | ... | 20-04-2013 @ 17:18 |
'There was also a sausage in my mouth.' Member 2477, 16481 posts SQ 190, BP 130, DL 235555.0 kgs @ 83kgs UnEq | Good training! I enjoy the oh squats | ||
| unit94 | | ... | 20-04-2013 @ 17:23 |
what is everyone's fran time? Member 3986, 10449 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | JackRevans said:Good training! I enjoy the oh squats I didn't enjoy them, such a light weight but it feels so heavy! | ||
| Rico | | ... | 20-04-2013 @ 19:40 |
 Sugdens very own David Dimbleby Member 1403, 3716 posts SQ 220, BP 115, DL 260595.0 kgs @ 97kgs UnEq | Nice consistent training mate, good effort on the rep pbs  | ||
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