Fraser_9to5

[Fraser_9to5]

5 Sept

15 min warm up
10 x 1 min row, 1 min easy row/rest @ 1:53-1:56 pace, DF 137
Average pace 1:53.7, Fastest 1:52.7, Slowest 1:55.3
——————–
Power Clean – 3 x 6 x 50kg
Front Squat – 4 x 8 x 60kg
RDL – 8,8,6,6 x 70kg (no straps)
A1 Pushups – 2 x 20
A2 Batwing Rows – 15, 12 x 15kg
Front Plank – 2 x 40 secs
Side Plank – 2 x 30 secs

Good session, pace was a little harder to hold than I was expecting. The gym is about preventing injury and not gains, so I’m under no pressure to push myself. I think grip comes into play during rowing so my RDL was without straps, and that was the reason I didn’t manage 8 reps in all sets. Planks involved lifting a limb here and there to make it a challenge.

[Fraser_9to5]

30 August

If I don’t post on Sunday it’s because I couldn’t get any higher…

Vert Test (standing) – 64cm/25.2in
Vert Test (running) – 67cm/26.4in

I had a tape measure hanging off the hoop with 5 inches spare but I touched it comfortably, so I’m calling it 26.5 inch rather than 26 inches (31 inch is me touching the rim). I felt good but not great today, took a few standing jumps to get in the groove. In both cases getting a little bit lower was effective for me. I read Kelly Baggett’s VJ Bible and as a two-footed jumper it said I rely on strength so need to take advantage of that with a lower starting position.

I’ll test my standing again on Sunday and if I can beat that I’ll go down to the court as well, otherwise that’s the 6 week program over. If I were to repeat it I’d take out the isometrics and stick in either hip thrusts, front squat or heavy hex bar deadlifts. I’d also do full squats, as that half squat crap was terrible.

Here’s a few stills and my standing jump PB

A post shared by 9to5 Strength (@9to5strength) on Aug 30, 2018 at 6:21am PDT

[Fraser_9to5]

27 August

TKE Stretch (P414) – 10 x 5 secs
Calf Stretch with Skipping Rope – 2 x 1 min
Posterior Chain Floss (P409) – 40 extensions
Toe Dorsi & Toe Plantar (P441) – 50 secs

That posterior chain floss was miraculous, my legs were really loosened up by it. I had some protein and took a hot bath after this, meaning my legs were ultra relaxed for the rest of the day. I will do a full warm-up on the 29th but no actual jumps, and then I’ll test myself on the 30th.

[Fraser_9to5]

24 August

Incline Bench Press – 4 x 8 x 55kg
Incline DB Row – 4 x 8 x 20kg
Close Grip Bench Press – 4 x 8 x 60kg
A1 EZ Curl – 3 x 8 x 33.5kg
A2 Skull Crushers – 3 x 8 x 33.5kg

Busy tomorrow so did this a day early. I reduced the weight in most exercises to give myself an easier session as it’s not doing much for my vert. I think I’ll do an easy jogging session next week along with some static stretching to aid recovery in my legs.

[Fraser_9to5]

23 August

Depth Jump – 3 x 8 x 70cm
DB Split Squat Jump – 3 x 8 x 7.5kg
Power Clean – 3,3 x 82.5kg, 1 x 87.5kg, 1 x 90kg, 0 x 95kg
Top Squat ISO – 4 x 5 x 3 secs
Bulgarian Squat ISO – 4 x 55kg, 2 x 4 x 50kg (7 secs)

Calf Stretch – 60 secs
TKE Stretch (P414) – 10 x 5 secs

I thought I’d try and find my 1RM in power cleans, quite disappointed it isn’t higher. Looking at my recent PB’s I haven’t gone above 85kg but at the same time it’s rarely in my program. On top of my regular stretches I added in terminal knee extension and calf stretching. This is my last bit of lower body exercise for a while and now I want to recover and prepare for the final vert test next week.

I’ll move upper body weights to tomorrow which will be the final part of the six week program, then I’ll write up a review and make a video.

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