Fraser_9to5

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  • in reply to: 2021 Training Log #10496
    Fraser_9to5
    Keymaster

    18 August

    Around The Square – 3 x 4
    ATG Split Squat – 3 x 10 x 30kg
    Reverse Nordic – 3 x 8
    Nordic Curls – 3 x 7
    SL Calf Raise – 3 x 12
    Conditioning – Jog length, run width 10 mins

    31 August

    Front Squat – 5 x 10 x 40kg
    Underhand Barbell Row – 5 x 10 x 30kg

    I need something short and sweet for legs so I thought about 5/3/1 Boring But Big.

    2 Sept

    Front Squat – 5 x 45kg, 5 x 52.5kg, 15 x 60kg
    Straight Leg Deadlift – 5 x 10 x 30kg

    I do so much RDL and not much straight leg deadlift so the technique needs focus, pleased with front squat and could have done more reps.

    4 Sept

    Jump Squats – 150 in 3:34

    I’ve done conditioning as a finisher before so I got through it really quickly when fresh. Will need to either add weight or include some weights beforehand.

    6 Sept

    DeFranco Daily Dozen

    I’m about 2 weeks away from having a proper home gym setup again for the first time since December. I’ve been at my parents and while my weights are in the garage it’s not as easy to set everything up as it was in my last house. I did some massage gun this week too as my legs are very deconditioned.

    in reply to: Full Planche (Oct 2019) #10495
    Fraser_9to5
    Keymaster

    WEEKS 90-94

    28 June

    Wrist Mobility, 2 sets
    Shoulder Mobility, 2 sets

    I have a handstand program from Tom Merrick that I wanted to do while I was away. I’m convinced that handstand is an almost essential skill when it comes to planche and I’ve seen people lower themselves into a straddle which is what I’d like to be able to do. His website is here https://www.bodyweightwarrior.co.uk/

    29 June

    Handstand Warm up (1 set)
    Handstand Mobility (2 sets)

    Again from the Tom Merrick program, it involves things like first knuckle push ups, wrist rocks, wrist flexor/extensor stretches then some shoulder work adapted from Emmet Louis.

    3 July

    A1 L-Sit – 3 x 20 secs
    A2 Push ups – 3 x 10
    A3 Pull ups – 3 x 5
    Hammer Curls – 3 x 10 x 25lbs

    5 July

    Handstand warm up (1 set)
    A1 Wall assisted handstand – 30,30,25 secs
    A2 Reverse Table Top – 3 x 30 secs
    Hollow Body Hold – 3 x 20 secs

    8 July

    Handstand warm up (1 set)
    L-sit / Tucked L-Sit / Straddle – 4,4,5,4
    Pseudo Waistline Straddle Hold – 2 x 4 x 5 secs
    Slow scap push ups – 3 x 10

    10 July

    A1 L-sit – 3 x 20 secs
    A2 Slow pull ups – 3 x 5
    A3 V-sit ups – 3 x 12
    A4 Slow Scap push ups – 3 x 10

    B1 Hammer Curls – 3 x 10 x 25lbs
    B2 Pike Push ups – 3 x 6

    I had 8 exercises but I was using some outdoor equipment in a park for pull ups & L-sit, then coming back to the garden where someone loaned me a pair of 25lbs DB’s for the rest.

    15 July

    Handstand warm up (1 set)
    L-sit / Tucked L-sit / Tuck Push up – 4,4,4
    L-sit / Tucked L-sit / Double Tuck Push up – 2, 1
    L-sit / Tucked L-sit / Bent Arm Handstand – 4,3 (attempts, not successful)
    Dom Sky Beginner Abs – 1 circuit

    I’m really comfortable with the single tuck push up and if I’m to progress my strength I need to start repping it out. I also feel it’s good to spend time upside down for my handstand training so I tried a bent arm handstand on the parallettes, which was a bit of a mess.

    17 July

    A1 Hammer Curls – 3 x 10 x 25lbs
    A2 Pike push ups – 3 x 6

    B1 Slow pull ups – 3 x 5
    B2 L-Sit – 3 x 20 secs

    I like this because I can drop exercises when time is limited, as it was today.

    19 July

    Handstand warm up (1 set)
    Free handstand practice – 5 mins
    A1 Handstand kick ups – 3 x 10
    A2 Reverse Table Top – 3 x 30 secs
    Hollow Body Hold – 3 x 25 secs
    Handstand warm up (1 set)

    The warm up doubles as a cool down. I was looking at the progressions and I liked the sound of handstand kick ups. The goal is to fall an equal number of times forward (back to start position) and back (going too far). In general I’m scared of falling so I don’t kick up enough. I also learned to kick up in a split stance and bring the legs together having touched the wall. Enjoyable session.

    23 July

    A1 Cable Seated Row – 4 x 12 x ??
    A2 Lat Pulldown – 4 x 12 x ??
    B1 Cable Curl – 4 x 10 x ??
    B2 Slow push ups – 4 x 10
    Dom Sky Beginner Abs – 1 circuit

    This was a hotel gym which had unlabelled weights. There was such a limited choice of machines that suited my needs but I was happy to at least get something done.

    28 July

    Free handstand practice – 5 mins
    A1 Handstand kick ups – 2 x 10
    A2 Reverse table top – 2 x 30 secs

    I had to cut this session short, which was a shame because I really like this one and was able to do it on grass at a friend’s house.

    31 July

    Handstand warm up (1 set)
    A1 Slow pull ups – 3 x 5
    A2 L-sit – 3 x 20 secs
    A3 Slow Scap push ups – 3 x 11
    A4 V-sit ups – 3 x 15

    B1 Pike Push ups – 3 x 7
    B2 Hammer Curls – 2 x 10 x 25lbs
    B3 Arnold Press – 2 x 8 x 25lbs
    B4 Bicep Curl – 2 x 10 x 25lbs

    Nice to do the full session at least once, even if it should have been three sets of the second circuit.

    in reply to: 2021 Training Log #10494
    Fraser_9to5
    Keymaster

    3 August

    DeFranco Daily Dozen

    10 August

    Patrick Step Up – 3 x 15 x 50lb total
    ATG Split Squat – 3 x 12 x 50lb total
    Reverse Nordic (banded) – 3 x 12
    A1 SLRDL – 3 x 12 x 50lb total
    A2 SL Calf Raise – 3 x 12 x BW

    I’ve been in Lithuania 20 June-12 August and had no gym access and barely any free time to do legs. My groin, calves and Achilles feel neglected so I need some TLC in the form of a massage gun and a few consecutive days of DeFranco’s daily dozen and then I can get back to some proper lifting.

    in reply to: 2021 Training Log #10493
    Fraser_9to5
    Keymaster

    12 July

    A1 Step ups – 5 x 10
    A2 Sit ups – 5 x 12
    A3 Jumping jacks – 5 x 14
    A4 Front Plank – 5 x 60 secs

    DeFranco Daily Dozen

    One more challenge from the AMRAP book

    13 July

    Patrick Step Up – 3 x 15 x 50lb total
    ATG Split Squat – 3 x 12 x 50lb total
    Reverse Nordic (banded) – 3 x 12
    SLRDL – 3 x 10 x 50lb total
    SL Calf Raise – 3 x 12 x BW

    I only have a pair of 25lb dumbbells and my resistance bands so did a lot of single leg work here.

    18 July

    DeFranco Daily Dozen

    Already getting poor at consistently doing this

    20 July

    Patrick Step Up – 3 x 15 x 50lb total
    ATG Split Squat – 3 x 12 x 50lb total
    Reverse Nordic (banded) – 3 x 12
    SLRDL – 3 x 10 x 50lb total
    SL Calf Raise – 3 x 12 x BW

    Quite a lot of DOMS last time so did exactly the same again

    in reply to: 2021 Training Log #10492
    Fraser_9to5
    Keymaster

    1 July

    DeFranco Daily Dozen

    2 July

    Run – 3.5km in 19:54

    4 & 5 July

    DeFranco Daily Dozen

    7 July

    SL Calf Raise – 3 x 12

    9 July

    DeFranco Daily Dozen

    I realised I have a bit of Achilles tendonitis so I’m laying off the running. Will hit the gym next week for legs and try to prioritise stretching and calf work

Viewing 5 posts - 1 through 5 (of 375 total)