2018 Training Log

Viewing 14 reply threads
  • Author
    Posts
    • #4336
      Fraser_9to5Fraser_9to5
      Keymaster

      30 December

      500m row – 1:50.9, 1:47.9

      Tried to go all out and faded horribly. I covered 400m at 1:35 pace then completely blew up and had to stop, then crawled my way through the last 100m for 1:51. Second attempt I was tired but knew anything I did would be faster, held 1:44 pace but again faded at the end. Going to make this a challenge for people who come work out with me and have a leaderboard up.

    • #4339
      Fraser_9to5Fraser_9to5
      Keymaster

      31 December

      Back Squat – 77.5kg x 30
      TRX Atomic Pushups – 14, 8, 15
      TRX Inverted Rows – 24, 12, 16

      2 January

      P-Bar Leg Raise w Twist – 4 x 10
      Otis Up – 6kg x 10, 12, 8.5kg x 12
      Long Plank – 3 x 20 secs (elbows level with eyes)
      Arms up Crunch – 3 x 20
      Prone Hyper-extensions – 5 x 12
      Football Pitch – Run the length, lunge the width, almost 2 laps (~20 lunges short) in 10 mins

      4 January

      Press ups – 5 x 10

      Bit of a mish mash of things here, i’m doing a video where I try my best to get a six pack and I was testing some of the ab exercises this week

    • #4340
      Fraser_9to5Fraser_9to5
      Keymaster

      7-11 January

      Fasting Mimicking Diet, eating 500 calories a day.

      Macros: 47g Fat, 12g Protein, 6g Carbs

      Check out the video for more info

    • #4341
      Fraser_9to5Fraser_9to5
      Keymaster

      12 January

      Frequency push ups – 3 x 11
      Weighted Chin Ups – 10kg x 8, 6, 5kg x 8, 6, BW x 7
      Back Squat – 5 x 8 x 80kg RPE 7.4
      OHP – 5 x 8 x 40kg RPE 7.2
      V-Sit – 3 x 10
      Stir The Pot (Swiss Ball Ab) – 3 x 25 secs
      Arms Up Crunch – 3 x 20 x 2.5kg

      15 January

      Frequency push ups – 1 x 11 (more like infrequent…)
      OHP – 5 x 6 x 45kg RPE 6.4
      Chin Ups – 5 x 6 x 5kg RPE 7.1
      Dips – 6 x 5kg, 4 x 6 x 10kg RPE 6.6

      17 January

      Hex DL – 5 x 6 x 100kg RPE 6.4
      Chin Up Ladder (1,2,3,4,5) – 15, 12, 13 reps
      Dips – 5 x 6 x 10kg
      Circuit (5 burpees & 10 pressups, 10 rounds) – 9 mins 46 secs

      Trying out more things, have a decent template for this six pack training but still testing. I didn’t like 5 x 8 but 5 x 6 is nice, and 30 total reps for an exercise is in the recommended range. The idea behind frequency press ups is to only do enough that you aren’t tired, and spread them across the day so there’s minimal fatigue. I’m not in the habit of them so i’ll have to tie them to an activity, like a set before preparing food or brushing my teeth, in order to remember to do 5-6 sets.

      I’ll start the proper training on Feb 1st as that will mean the day after my “six week abs” will be my birthday.

    • #4774
      Fraser_9to5Fraser_9to5
      Keymaster

      17 April

      Rowing Machine – 2.25km in 10 mins, 4km in 16:57.4

      18 April

      AM Fasted Walking – 40 mins

      19 April

      Football (8-a-side) – 60 mins

      22 April

      Vertical Jump Test (tip to tip on a wall with chalk)
      Standing reach – 225cm
      Jumping reach – 280cm
      CMJ Vertical Jumps – 50cm, 52cm, 55cm @ 69.4kg BW

      Power Cleans – 50kg x 4,1,1,1,1,1,1
      V-Sit ups – 3 x 15
      Clap Push ups – 2 x 10
      Lying Leg Raise – 3 x 15
      3 Way Planks – 3 x 90 secs total
      Prone Hyperextensions – 3 x 10

      I finished a 70 day cut and was down to around 68.5kg by the end. I had a sizeable cheat meal (2600kcal) and also had a night out with work on the Thursday, so calories varied hugely. I did my best to steer my average in the right direction and ended on P165 C219 F106 Cals 2500 for the week (Mon-Sun).

      Going forwards the target is P150 C190 F80 Cals 2100 with more carbs on workout days. When I brought my calories down for the cut (see Six Pack in Six Weeks) I had really good mental clarity when carbs were around 170-190g and it’s something very valuable to me in my line of work so I want to try that out long term.

      The next self-experiment will be improving my vertical jump, specifically through 7 weeks of Vert Shock. I’ve looked through the four workouts it’s based on and included some of the ab exercises today (22nd) to get used to them. I’ll be doing two weeks of general training before I run the program because i’m really busy the weekend after next and couldn’t squeeze in the vert shock workouts.

    • #4933
      Fraser_9to5Fraser_9to5
      Keymaster

      23 April

      Around The Square – 3 x 4
      Speed Skaters – 2 x 15
      Tuck Jumps – 10
      180 Squat Jumps – 2 x 10
      Hex DL (up onto toes) – 6,6 x 80kg, 6 x 90kg
      Calf Raises – 3 x 40
      Rowing Machine – 3 x 1km (4 mins) – 3:45.5, 3:47.7, 3:57.4

      25 April

      Lateral High Jumps – 2 x 20
      Depth Jump (10 inch) – 2 x 8
      Single Leg Box Jumps – 2 x 8 per leg
      Seated Box Jumps – 2 x 8
      Hed DL (up onto toes) – 6,6 x 100kg
      Side Crunches – 2 x 20
      Plate Twist 10kg – 3 x 30 secs

      26 April

      Rowing Machine – 10,000m in 43:12.9

      Did exercises from three of the four Vert Shock sessions, need to do the final one next week. Pretty chilled week, need a few days off after trying 10km of rowing. Sore back, arms and legs from that but impressed with my pace.

      Food intake P146 C152 F101 Cals 2110 thanks to a lot of beef and lamb. Also tried a 24 hour fast from Friday avo to Saturday avo, managed 21 hrs.

      7th May is Vert Shock, can’t wait.

    • #4987
      Fraser_9to5Fraser_9to5
      Keymaster

      1 May

      Rowing Machine – 500m in 1:40.3 (Drag Factor 140)

      Power Clean – 4 x 1 x 50kg, 6 x 1 x 55kg
      Clap Pushups – 2 x 10
      Alternate Split Jumps – 3 x 12
      Around The Square – 3 x 4 laps
      Lying Leg Raise – 3 x 15
      Hex DL onto toes – 3 x 5 x 100kg
      Calf Raises – 3 x 40

      Rowing Machine – 500m in 1:38.1 (Drag Factor 150)

      2 May

      4 rounds of circuit, 2 mins rest:
      20 squats
      20 squat jumps
      20 alternate lunges
      20 alt split jumps
      10 step ups

      3 May

      Rowing Machine – 3000m in 15:00

      I’m not training Fri-Sun and having done 10km on the rowing machine at the end of last week I needed a longer recovery from that. Today (3rd) I did a relaxed row to get the blood flowing in my thighs and then some static stretching.

      I tested my vert this week but didn’t write it down anywhere as it was exactly the same as last week. I will test it again after i’ve done the warm up for day 1 Vert Shock in case there’s any change from this week but I doubt it.

      Fri-Sun will be a light warm up and some static stretches, some foam rolling too.

    • #7466
      Fraser_9to5Fraser_9to5
      Keymaster

      –GAP–

      Vert Shock, separate log

      11 July

      It’s not coming home..

      Power Clean – 3 x 60kg, 3 x 70kg, 3 x 80kg
      Back Squat (1/2) – 4 x 60kg, 5 x 80kg, 5 x 90kg, 5 x 100kg, 3 x 110kg
      Pull Ups – 3 x 8

      Sooooooo good to get back to lifting weights. Power cleans were sluggish and back squat was fine up to 100kg then 110kg made my adductors start to cramp. Finished with pull ups since i’ve done next to no upper body work in the last 9 weeks.

      The plan is to recover from this session, then test my vert one last time for Vert Shock, before embarking on a 6-8 week lifting program to improve my power clean. The power clean has a strong correlation to CMJ ability, so I think i’ll try and gain 10% on that exercise and see how it tracks with a weekly vert test. My PB is 106kg but that’s the only time I got over 100kg and I was just super pumped in that workout. I think my fair PB is 90-92.5kg for now so 100-105kg would be a suitable target.

      Here’s squats from today

      A post shared by 9to5 Strength (@9to5strength) on

    • #7467
      Fraser_9to5Fraser_9to5
      Keymaster

      12 July

      Rowing Machine – 4 x 2 mins (2 mins rest)

      I’d put the rowing machine in the conservatory over winter but left it there for summer. With the door closed it reaches temps above 55 degrees and that seems to have broken the computer system, so no display.

      13 July

      Bench Press – 4 x 8 x 65kg
      Barbell Row – 4 x 8 x 65kg
      Push Press – 4 x 8 x 35kg
      Chin Ups – 4 x 8

      I’m doing a 6 week program starting Monday and wanted to get an upper body session in before then (away this weekend). I forget what I could bench for 8 but probably about 85kg, so it was depressing to struggle with the last rep of 65kg on set 4. Only done a few sets of press ups every week in the last 9 weeks and clearly lost strength & power. I wasn’t pushing it but I still aimed to be about 80% effort or above.

      If you’re interested the workout i’ll be doing is another attempt at increasing my Vert and can be found here https://www.t-nation.com/workouts/get-strong-get-fast-get-vertical

      I’ll do minor modifications like jump squats will be with a hex bar as that’s a perfect piece of equipment for that. If I happen to jump higher than 63cm/24.8inch on Monday’s vert test i’ll attribute that to Vert Shock, which I finished 12 days ago.

    • #8735
      Fraser_9to5Fraser_9to5
      Keymaster

      I finished an 8 week rowing workout and followed it with a Fasting Mimicking Diet.

      Now my training will be standard barbell and dumbbell work until the end of the year.

      5 Nov

      Bench Press – 4 x 8 x 50kg
      Pull Ups – 4 x 6
      Push Press – 4 x 6 x 40kg
      BB Row – 4 x 8 x 40kg
      EZ Curl – 3 x 8 x 16kg, 1 x 8 x 18.5kg

      This was really relaxed as I know I’m going to be very sore whatever I do, so nothing to be gained from making it a week of soreness.

      6 Nov

      Back Squat – 3 x 6 x 60kg
      RDL – 3 x 8 x 60kg
      DB Lunge – 3 x 8 x 20kg
      Lateral Lunge – 3 x 10 x 10kg (plate)
      Single Leg Calf Raise – 3 x 10

      Again, not using heavy weight, merely getting the movement pattern back and ensuring I’m not so sore I can’t train legs again later in the week. I meant to do a vert test but I forgot. It’s very likely that after just one session back I will jump higher by the end of the week. It will be interesting to compare with the end of the last vert program as I’ve done no jumping since then, only rowing.

    • #8736
      Fraser_9to5Fraser_9to5
      Keymaster

      8 Nov

      Incline Bench Press – 3 x 6 x 60kg
      One Arm DB Row – 3 x 8 x 30kg
      Close Grip Bench Press – 3 x 8 x 60kg
      Inverted Rows – 15, 14, 12
      DB Hammer Curl – 10, 8, 7 x 15kg

      9 Nov

      Rowing Machine – 8 x 1 on/1 off avg 1:49.8/500m

      11 Nov

      Bench Press – 3 x 6 x 70kg
      Pull ups – 3 x 6 x 5kg
      Push Press – 3 x 6 x 45kg
      BB Row – 3 x 6 x 60kg
      EZ Curl – 3 x 8 x 21kg
      EZ French Press – 3 x 8 x 21kg
      Hanging Leg Raise – 3 x 10

      Will be another few weeks before I’m back to moderate strength, will try to increase the weight by 5-10% each week. I’m not near a sticking point yet, could have done 80kg bench and 30kg curls but there’s no rush.

    • #8738
      Fraser_9to5Fraser_9to5
      Keymaster

      12 Nov

      Back Squat – 3 x 6 x 75kg
      RDL – 3 x 6 x 75kg
      DB Lunge – 3 x 8 x 20kg
      Lateral Lunge – 3 x 10 x 10kg (plate)
      Single Leg Calf Raise – 3 x 10

      Easy 60kg on squats and RDL last week, boosted it a little to 75kg this week. Had less of a problem with DOMS after this workout.

      16 Nov

      Incline DB Bench – 3 x 8 x 50lbs
      DB Row – 3 x 10 x 50lbs
      Alternate DB Bench – 3 x 8 x 50lbs
      Inverted Rows – 10,10,8
      Cable Tricep Pushdown – 3 x 8 x 35lbs
      Cable Bicep Curl – 3 x 8 x 35lbs

      Spent a week in NYC, had to deal with a hotel gym that maxed out at 50lb DB’s, which is 22.6kg.

      20 Nov

      Rowing Machine – 500m in 1:50.0
      Boxing – Heavy Bag 10 mins
      Cross-Trainer – 25 mins

      As above, hotel gym and I was just fannying about after being woefully unfit on the rowing machine. I was walking about 15km/day round the city and although there was a fair amount of junk food I did have a healthy breakfast (Huevos Rancheros Quinoa Bowl from Fresh & Co.) most days.

      21 Nov

      Standing Vert Test – 49cm/19.25in (yikes!!!)
      Power Clean – 3 x 3 x 60kg
      Hex Deadlift – 2 x 4 x 100kg
      Hip Thrust – 3 x 8 x 60kg
      Swiss Ball HS Curls – 3 x 10

      First session back home, this will be my second leg day. Give it a week or two and my vert will be back to normal, need my squat to be back over 100kg which I’m building to slowly.

    • #8759
      Fraser_9to5Fraser_9to5
      Keymaster

      22 Nov

      Incline Bench Press – 3 x 6 x 65kg
      One Arm DB Row – 3 x 6 x 35kg
      Close Grip Bench Press – 3 x 6 x 65kg
      Inverted Rows – 3 x 12
      DB Hammer Curl – 3 x 10 x 12.5kg

      25 Nov

      Rowing Machine – 4 x 500m (2 mins) in 1:54.8, 1:50.0, 1:55.2, 1:52.7

      26 Nov

      Back Squat – 3 x 6 x 90kg
      RDL – 3 x 6 x 90kg
      DB Lunge – 3 x 8 x 20kg
      Lateral Lunge – 3 x 10 x 10kg (plate)
      Single Leg Calf Raise – 3 x 10
      Hollow Rock – 3 x 30 secs

      RDL was tough, don’t need to go heavier.

      27 Nov

      Bench Press – 3 x 6 x 80kg
      Pull ups – 3 x 6 x 10kg
      Push Press – 3 x 6 x 55kg
      BB Row – 3 x 6 x 65kg
      EZ Curl – 3 x 8 x 26kg
      EZ French Press – 3 x 8 x 26kg
      Hanging Leg Raise – 3 x 10

      Can go heavier on curls and press but all the main lifts were tough, Bench & Push Press in particular.

    • #8787
      Fraser_9to5Fraser_9to5
      Keymaster

      29 Nov

      Standing Vert Test – 52cm/20.5in
      Power Clean – 3 x 3 x 60kg
      Hex DL – 3 x 3 x 110kg (focus on speed)
      Hip Thrust – 3 x 6 x 75kg
      Stir The Pot – 3 x 30 secs

      Tender adductors from earlier in the week, they really are a weak point. The vert test was moderately enthusiastic but I can go higher. Before vert shock I could do 55cm, weird if I can’t even achieve that. Adductors meant I skipped swiss ball hamstring curls and felt delicate doing deadlifts and hip thrusts.

      30 Nov

      Forearm Measurements – Left (11 1/4″), Right (11 1/8″)
      Grip Dynamometer – Left (47.2kg, 43kg, 50.1kg), Right (51.4kg, 53.3kg, 52.1kg)
      Rack Pull 140kg – 2.5 seconds

      I’m doing a grip strength 30 day challenge, using only the Power Ball gyroscope for training. These were pre-measurements. Surprised that my dominant arm (left) is weaker.

      Incline Bench Press – 3 x 6 x 67.5kg
      One Arm DB Row – 3 x 7 x 35kg
      Close Grip Bench Press – 6 x 67.5kg, 2 x 6 x 70kg
      Inverted Rows – 3 x 12
      EZ Reverse Curl – 3 x 8 x 21kg
      Stomach Vacuums – 4 x 10 secs

      Power Ball – 5 x 8 seconds per arm
      Finger Extensions – 2 x 20

      The Power Ball was much harder than I thought. I planned to reach top speed and hold it for 10-15 seconds, but very quickly decided 8 seconds was more than enough. I’m not neglecting finger extensions, which train different muscles of the hand and forearm.

      2 Dec

      Rowing Machine – 4 x 500m (2 mins) in 1:51.7, 1:50.2, 1:52.2, 1:51.0

      Power Ball – 5 x 8 seconds per arm
      Finger Extensions – 2 x 20

      Much better sequence, was trying to go under 1:53 average. Listened to EDM on headphones, seems to help distract me. Last rep was tough, pretended I was competing and needed a strong finish.

    • #8814
      Fraser_9to5Fraser_9to5
      Keymaster

      —GAP—

      I’m finishing the year with an 8 week program for bigger legs. You will find that in a separate log. I’m continuing my power ball grip strength workouts every other day.

Viewing 14 reply threads

You must be logged in to reply to this topic.