"Fran"

4/18

Lifts-n-Fran

Wanted to hit a couple of my goals for April today, namely bench 115lb 5x and do a scaled Fran. Did them both, with varying results.

Lifts
Bench:
10x 65lb
8x 95lb
5x 105lb
5x 115lb
4x 115lb
4x 115lb
3x 115lb
10x 95lb

Felt great about the benching. Had a spotter and some assistance on the last reps for the 115lb. Tried one rep of 125lb but needed a lot of help to just get the one rep, so that was the end of that.

Back Squat:
10x 45lb
10x 45lb
10x 65lb
10x 75lb

Squats felt great. Felt like my form was pretty good and it's getting easier to get down and back up. Must be doing something right with the hips. Mixed the squats with the DLs just to give my hands some relief (my left hand gets fatigued on the DLs). I think I'll focus on one and the other next time instead of intermixing them.

Deadlifts:
10x 65lb
6x 85lb
10x 65lb
10x 65lb
10x 65lb

The 65lb DLs felt great. The 85lb not so much. I think that I need to bump up to 75lb instead of 85lb, and do fewer reps per round. I don't know if my form is breaking down or if the jump in weight really makes it that much harder. I'm afraid it's my form and will get some help with it next week.

"Fran"
21 thrusters, 10 pullups - 15 thrusters, 10 pullups - 9 thrusters, 10 pullups

My first date with Fran. I don't think I scaled the pullups right. I probably should have done assisted pullups instead of doing regular pullups so that I could knock out the sets of 21 & 15. I partitioned the set of 10 pullups and was taking a bit of a break to complete a set of 10 (probably more than 30secs). The 30lb thrusters were tough, but I think it was a good weight and I didn't have to take long breaks. First time I've ever tried thrusters, but I think my form was decent. Very, very tiring.

Finished off the day with a 1000m row and tried to run a bit but got a side stitch and decided to call it good.