Fraser_9to5

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  • in reply to: Vert Code Elite (Feb 2020) #10339
    Fraser_9to5Fraser_9to5
    Keymaster

    WEEK 6

    19 Mar

    Dynamic Warmup
    A1 Unilateral squat variation w 20kg DB
    A2 Posterior Chain Exercise
    B1-3 Agility Drills
    C1 Max ISO Hold 200kg
    C2 Resistance Band Jumps
    D1 Weighted Jump variation
    D2 Depth Drop variation
    Hex DL/RDL
    Unilateral Osc Squat – 8.5kg DB’s
    SL Calf superset

    22 Mar

    9 stretches
    4 supersets (core, balance, feet)

    6 x ~60 yard sprints (9.33, 8.83, 8.48, 8.26, 8.29, 8.26)
    Broad Jump, Power Skips, Jump Practice
    Split Stance Squat, 3 sets

    I was getting over an illness so had to double up my sessions, still not 100% here but getting there.

    23 Mar

    9 stretches
    4 supersets (core, balance, feet)

    24 Mar

    Dynamic Warmup
    A1 Unilateral squat variation w 20kg DB
    A2 Posterior Chain Exercise
    B1-3 Agility Drills
    C1 Max ISO Hold 200kg
    C2 Resistance Band Jumps
    D1 Weighted Jump variation
    D2 Depth Drop variation
    Hex DL/RDL 3 sets
    Unilateral Osc Squat – 10kg DB’s
    SL Calf superset

    The more I repeat this the more I appreciate the programming. Superset D is tough on my knees as I don’t have a box to land on, so I have to fall back to the ground and land on my patio. Based on experience I don’t think I’m far from developing knee problems but for now I feel completely fine.

    I will be taking my ladder to the courts for week 4 and measuring my max vert, but given this is the loading phase with quite a lot of lifting I wouldn’t expect to be setting a new PB (currently 26.75″ / 68cm).

    in reply to: Vert Code Elite (Feb 2020) #10338
    Fraser_9to5Fraser_9to5
    Keymaster

    WEEK 6

    11 Mar

    9 stretches
    4 supersets (core, balance, feet)

    This was meant to be the 13th but I was going to be busy that day so moved it to the 11th.

    12 Mar

    Dynamic Warmup
    A1 Unilateral squat variation w 17.5kg DB
    A2 Posterior Chain Exercise
    B1-3 Agility Drills
    C1 Max ISO Hold 190-200kg
    C2 Resistance Band Jumps
    D1 Weighted Jump variation
    D2 Depth Drop variation
    Hex DL/RDL 3 x 4 x 110kg
    Unilateral Osc Squat – 3.5 kg DB’s
    SL Calf superset

    Love that calf superset.

    14 Mar

    MISSED SESSION

    I will train through pretty much anything but I had some quite extreme shortness of breath, following a high fever, and I couldn’t even stand up without feeling like I’m going to faint.

    16 Mar

    9 stretches
    4 supersets (core, balance, feet)

    17 Mar

    Dynamic Warmup
    A1 Unilateral squat variation w 20kg DB
    A2 Posterior Chain Exercise
    B1-3 Agility Drills
    C1 Max ISO Hold 200kg
    C2 Resistance Band Jumps
    D1 Weighted Jump variation
    D2 Depth Drop variation
    Hex DL/RDL 3 x 4 x 110kg
    Unilateral Osc Squat – 8.5kg DB’s
    SL Calf superset

    Most likely to be considered idiotic to train in my physical state but I took longer rest and felt much better than at the weekend. Still battling flu-like symptoms and due to Covid-19 I am self isolating for 7 days.

    This is D2 Depth Drop variation

    in reply to: Vert Code Elite (Feb 2020) #10337
    Fraser_9to5Fraser_9to5
    Keymaster

    PHASE 2

    WEEK 5

    5-6 Mar

    Deload days including more extensive foam rolling, stretching and gentle cycling.

    7 Mar

    6 x ~60 yard sprints (9.86, 8.77, 8.49, 8.26, 8.40, 8.37)
    Broad Jump, Power Skips, Jump Practice
    Split Stance Squat 8 x 60kg, 2 x 8 x 80kg

    I don’t have access to a track and the football/rugby pitches near me are quite bobbly, so I ran uphill on the tarmac road near me. The first few were submax and the times are only comparable to future sessions.

    8 Mar

    9 stretches
    4 supersets (core, balance, feet)

    I skipped a few of the stretches as I passed all the flexibility tests before starting this. These were new supersets but I preferred phase 1 and the ab exercises are run of the mill.

    10 Mar

    Dynamic Warmup
    A1 Unilateral squat variation w 15kg DB
    A2 Posterior Chain Exercise
    B1-3 Agility Drills
    C1 Max ISO Hold 170-190kg
    C2 Resistance Band Jumps
    D1 Weighted Jump variation
    D2 Depth Drop variation
    Hex DL/RDL 4 x 110,100,100kg
    Unilateral Osc Squat – BW only
    SL Calf superset

    This was about 1h45 but felt like it was taking ages. I studied the videos the previous day but still had to re-watch a few as this is almost all new to me. I really liked a lot of these exercises and I feel like my legs have been thoroughly worked. This was tougher than phase 1 and so it’s possible my vert will go down a bit as I adapt to this.

    Here’s superset C

    in reply to: Full Planche (Oct 2019) #10325
    Fraser_9to5Fraser_9to5
    Keymaster

    WEEK 21

    25 Feb

    Wrist warm up 3 x 10
    Shoulder warm up
    Free Handstand Practice – 5 mins
    A1 Wall Handstand Flutter kicks – 30,35,25 secs
    A2 Reverse Table Top – 25,30,30 secs
    Handstand Pike Pushups – 5
    Hollow Body Hold – 35,20,30 secs
    Tuck Planche – 12 secs

    This was more structured having looked online for a good routine. It turns out I was on the right path with the wall handstand, so now I bring one leg away from the wall in what would be its correct position, then try to get the second leg to meet it and hold the balance there.

    27 Feb

    Wrist warm up 3 x 10
    Shoulder warm up
    Free Handstand Practice – 5 mins
    A1 Wall Handstand Flutter kicks – 30,30,25 secs
    A2 Reverse Table Top – 3 x 30 secs
    Hollow Body Hold – 30,25,20 secs

    Holding the correct position takes a lot out of me and I only really have three good sets. I do 10-12 attempts during the free practice but since I want to end up going from a tuck into handstand then the ‘kick the legs up’ approach might not be that useful to me.

    I did want a third session this week but I was very busy.

    in reply to: [Wife] 5 Week Pull-up Program #10324
    Fraser_9to5Fraser_9to5
    Keymaster

    Feb 20

    Dynamometer Grip Test 10am: Right 33kg, Left 37.4kg

    What?? She’s right handed so this was a surprise, also interesting to have such a difference.

    WEEK 3

    21 Feb

    Daily Stretches
    Active Hang – 17,20,17,21,21,20 secs
    Forearm Cool Down

    This is 80% effort and she was doing pairs of hangs with 5 mins between, then coming back a few hours later to hold for another pair.

    22 Feb

    Daily Stretches
    Active Hang – 16,20,18,20,19,22,22 secs
    Forearm Cool Down

    23 Feb

    Daily Stretches
    Active Hang – 17,20,15,31,17,19,15,18 secs
    Forearm Cool Down

    She struggled with sore hands here, mainly around the calluses. On the 4th set I asked her to see if she could hold for 30 seconds and she managed it, but that doesn’t mean she progresses.

    24 Feb

    Daily Stretches
    Active Hang – 17,20,19,20,20,20,19,20,22 secs
    Forearm Cool Down

    Sore hands again, just adding one set every day.

    26 Feb

    Daily Stretches
    Active Hang – 16,20,20,19,20,19,18,21,17,16 secs
    Forearm Cool Down

    27 Feb

    Daily Stretches
    Active Hang – 15,17,20,18 secs
    Forearm Cool Down

    Hands were too sore so she couldn’t continue. We looked up variations in grip and she’s been using a small rubber pad to avoid holding on the knurling but it was no use.

    in reply to: Vert Code Elite (Feb 2020) #10323
    Fraser_9to5Fraser_9to5
    Keymaster

    WEEK 4

    27 Feb

    Dynamic Warmup
    Activation exercises
    Ankle drill, CMJ, Glute drill
    Oscillating Squats w 55kg
    RLESS ISO w 50kg
    Lower Back Exercise
    Calf Exercise

    Ankle drills in socks again, with my body leaning a little further forward and focus on dorsiflexion, no problems. I bumped the squats by 5kg and RLESS too, tough!

    28 Feb

    10 stretches
    4 supersets (core, balance, feet)

    29 Feb

    Jump Session

    This was when the UK was hit with Storm Jorge, so it was miserable conditions. The court had puddles so I couldn’t jump at the rim, instead I had to find a suitable patch in the middle of the court. My coordination was still there but it was tough doing all the reps as my legs are picking up fatigue.

    1 Mar

    10 stretches
    4 supersets (core, balance, feet)

    2 Mar

    Dynamic Warmup
    Activation exercises
    Ankle drill, CMJ, Glute drill
    Oscillating Squats w 55kg
    RLESS ISO w 50kg
    Lower Back Exercise
    Calf Exercise

    I usually wait until the Tuesday but I wanted to get this out the way and bring on the recovery. He says to go as heavy as possible with good form in the RLESS and I really pushed it with 25kg per hand this week. My appetite has exploded but I want to eat well over the next few days and set myself up well for phase 2.

    Here are my CMJ when the weather was nicer. I bought this gym tile because landing on my patio was too hard, and the grass was too soft, but this is juuuust right.

    in reply to: Vert Code Elite (Feb 2020) #10315
    Fraser_9to5Fraser_9to5
    Keymaster

    WEEK 3

    20 Feb

    Dynamic Warmup
    Activation exercises
    Ankle drill, CMJ, Glute drill
    Oscillating Squats w 50kg
    RLESS ISO w 45kg
    Lower Back Exercise
    Calf Exercise

    I did the ankle drills in shoes and this was fine.

    21 Feb

    10 stretches
    4 supersets (core, balance, feet)

    22 Feb

    Jump Session

    Best session so far I think, I felt fitter doing the drills although the finished product of my running jump still leaves a lot to be desired. I equalled my PB off my less natural side, which is Left-Right takeoff, but I’m not that surprised because while it feels alien to me I can tell I’m getting height. I will take a ladder, plastic ruler and blu-tack every week because being able to reach for a target is so helpful.

    23 Feb

    10 stretches
    4 supersets (core, balance, feet)

    This is all very standard, an extra rep here or there.

    25 Feb

    Dynamic Warmup
    Activation exercises
    Ankle drill, CMJ, Glute drill
    Oscillating Squats w 50kg
    RLESS ISO w 45kg
    Lower Back Exercise
    Calf Exercise

    Possibly a little bit tedious now having done it a 6th time, there isn’t that much room for progression so the focus is on quality reps.

    Here is what still might be considered an unrefined takeoff but it did the job in equalling my PB. Note that brushing the bottom of the ruler would be a PB so I probably surpassed it

    in reply to: Full Planche (Oct 2019) #10270
    Fraser_9to5Fraser_9to5
    Keymaster

    WEEK 20

    Reading up was a great use of my time and I found several new ab exercises and also decided that a handstand is worth learning. A lot of people use a handstand as a starting position before descending into a straddle planche and there’s also a seated tuck into handstand transition that looks like it will build the right strength for planche.

    To give my body a break from planche training I will switch to handstand training for a few weeks. The format will be the same as learning frog stand, which is 5 x 20 secs of a strength move followed by balancing practice.

    20 Feb

    Bent Arm Tuck Planche – 9,14,15,10,8 secs
    Handstand To Wall – 17,19,23,20 secs
    L-Sit with High Feet (end on foam roller) – 7,8 secs

    To get the tuck handstand press it’s recommended to do a bent arm tuck planche for a stable base to push off. These were tough but taught me that my core is not the limiting factor in my tuck planche because I could hold my legs there easily. A regular L-Sit isn’t a problem so with straight legs I’m looking to hold them up over an object, in this case a ~50cm foam roller. Handstands were against the wall with the intention of pushing my feet off to balance for 2-3 secs, which didn’t really work.

    23 Feb

    Bent Arm Tuck Planche – 20,12,15,12,14 secs
    Handstand (aided) – 30,35,13,15 secs
    Free Handstand Practice – 3 mins

    Glad to see the strength from bent arm tucks come through and I hit my first 20 second hold. My wife caught my legs for the handstand but that felt more awkward than using the wall. I tried the standard ‘kick the legs up’ into a handstand hold and while it didn’t last more than 1-2 seconds I feel like that’s the best way to improve. I laid out cushions to soften my fall but the main problem was fatigue from the aided handstands, so next time I’ll jump straight into free handstands.

    Here’s a few sets from the 20th

    in reply to: Vert Code Elite (Feb 2020) #10263
    Fraser_9to5Fraser_9to5
    Keymaster

    WEEK 2

    13 Feb

    Dynamic Warmup
    Activation exercises
    Ankle drill, CMJ, Glute drill
    Oscillating Squats w 50kg
    RLESS ISO w 40kg
    Lower Back Exercise
    Calf Exercise

    My right ankle seemed to flare up during the Ankle drills.

    14 Feb

    10 stretches
    4 supersets (core, balance, feet)

    15 Feb

    Jump Session

    I started strongly, almost touching the backboard with a 2 foot approach, but last week I misunderstood the sets and reps and didn’t realise it was per leg, so some exercises I did double the volume. This meant by the time it came to longer approach I wasn’t explosive enough to touch the backboard again.

    16 Feb

    10 stretches
    4 supersets (core, balance, feet)

    18 Feb

    Dynamic Warmup
    Activation exercises
    Ankle drill, CMJ, Glute drill
    Oscillating Squats w 50kg
    RLESS ISO w 40kg
    Lower Back Exercise
    Calf Exercise

    Ankle flared up AGAIN on the Ankle drill, the first time I thought it was coincidence but now it’s almost certainly being aggravated, so I’ll skip it next time. In general there’s so much more focus on foot strength and conditioning than any other program so my feet and ankles aren’t used to such a training load.

    Here are my RLESS ISO’s, if you find my “Get Vertical” training log it has the same sets, reps and hold time in that program, so I’ve been here before https://9to5strength.com/forums/topic/get-vertical-program-by-christian-thibs/

    in reply to: [Wife] 5 Week Pull-up Program #10262
    Fraser_9to5Fraser_9to5
    Keymaster

    END OF WEEK 1

    11 Feb

    Daily Stretches

    12 Feb

    Daily Stretches
    Bent Knee Seated Pull ups – 4 x 4
    Forearm Cool Down

    13 Feb

    Daily Stretches

    WEEK 2

    14 Feb

    Daily Stretches
    Active Hang – 18,13,13 secs
    Forearm Cool Down

    A little miscommunication on the first set, I explained that it should be around 60% effort. These were spaced across the day with a maximum of 2 sets in one visit, spaced 5 mins apart. That’s going to be the same for all of weeks 2 and 3. We have a bar in the garage so she pops in as she’s leaving the house for work and does 1-2 sets each morning.

    15 Feb

    Daily Stretches
    Active Hang – 15,14,15,18 secs
    Forearm Cool Down

    The idea is to increase the number of sets each day and for simplicity I suggested adding one set each time. It’s a concept known as “Greasing the Groove” where you complete time under tension but space it across the day so your body isn’t fatigued. It’s commonly done with push ups and pull ups.

    16 Feb

    Daily Stretches
    Active Hang – 12,15,14,10,10 secs
    Forearm Cool Down

    18 Feb

    Daily Stretches
    Active Hang – 10,8,12,12,12,14 secs
    Forearm Cool Down

    19 Feb

    Daily Stretches
    Active Hang – 11,12,12,10,11,11,10 secs
    Forearm Cool Down

    This is the end of week 2, doing 5 days of active hang. This was because she can’t hold for 30 seconds, and if she could the next progression would be hanging in the top position for up to 30 seconds. In week 3 it will be six days a week of the same thing, but 80% intensity instead of 60%, meaning this week was more like a primer for the volume to come. I’ll test her grip strength tomorrow.

Viewing 10 posts - 1 through 10 (of 249 total)