2018 Training Log

This topic contains 14 replies, has 1 voice, and was last updated by Fraser_9to5 Fraser_9to5 9 months, 2 weeks ago.

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  • #4336

    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

    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

    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

    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

    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

    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

    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


    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

    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

    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

    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

    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

    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

    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


    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.

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