Fraser Young

[Fraser Young]

May 1

Weighted Pressups (1)
3 x 12 x 25kg

Explosive Pushups (1)
3 x 6

Bicep Curls (2)
3 x 8 x 45kg

Tricep Kickbacks (2)
3 x 8 x 16kg

Chin Ups (Towel)
10, 8, 7

Side Bridge, 75 secs
Front Bridge, 90 secs

May 2

Box Jumps
5 x 110cm standing
5 x 110cm jump in

Track Work
3 x 200, 2 x 200m (2.5 mins/10 mins) – 25.3, 27.9, 27.4 27.9, 28.4

Don’t let me do my first rep with girls watching, I will always try to show off even if it’s tempo. Ruined my legs with that first run and they felt heavy and tight for the rest of the session.

May 3

Back Squats (1)
2 x 5 x 128.5kg
1 x 5 x 118.5kg

Alternating Jumps (1)
3 x 8

Ab Ripper X
14 mins 12 secs

May 4

Alt. Shoulder Press
3 x 8 x 26.5kg

Underhand Inverted Rows
3 x 8

Bicep Curls
3 x 8 x 47.5kg

Tricep Kickbacks
3 x 8 x 16kg

Decline Pushups
23, 25, 21

Pullups (Towel)
9, 6, 8

Ab Wheel
20 reps

Hit my head on the 2nd set of pullups and had to stop… idiot. Ok that was a good workout, struggled on shoulder press and curls but those aren’t getting any heavier so if I can keep up consistent training it should be a breeze.

May 7

Hang Power Cleans
3 x 5 x 78.5kg

Back Squats
3 x 5 x 123.5kg

SL Glute Raise
3 x 20

Bit of Pantera and Korn’s Twisted Transistor gave me some adrenaline to get through this. Worked on technique in cleans and getting a controlled full depth squat. Finished with glute/HS raises, really felt these and hopefully it’ll give my posterior chain some extra strength.

May 8

Weighted Pressups (1)
3 x 12 x 25kg

Explosive Pushups (1)
3 x 6

Bicep Curls
3 x 8 x 47.5kg

Tricep Kickbacks
3 x 8 x 16kg

Chin Ups (Towel)
12, 7, 6

May 10

Back Squats (1)
1 x 5 x 123.5kg
2 x 5 x 128.5kg

Alternate Split Jumps (1)
3 x 8

SL Glute Raise
1 x 20

Side Bridge, 80 secs
Front Bridge, 100 secs

May 11

Box Jumps
5 x 110cm standing
5 x 115cm jump in

Track Work
3 x 200, 2 x 200m – 27.7, 27.9, 27.0 26.7, 27.0

May 14

Bench Press
2 x 5 x 88.5kg
1 x 4 x 88.5kg

Bicep Curls
3 x 8 x 45kg

Tricep Kickbacks
3 x 8 x 16kg

Inverted Rows
3 x 8

Ab Ripper X
11 mins 0 secs

May 16

Box Jumps
5 x 105cm standing
4 x 110cm jump in

Track Work
3 x 200, 2 x 200m – 26.9, 27.0, 27.5, 27.9, 28.3

May 19

Hang Power Cleans
5 x 81kg
4 x 83.5kg
3 x 86kg
2 x 88.5kg
1 x 91kg

Back Squats
5 x 128.5kg
4 x 131kg
3 x 133.5kg
2 x 136kg

May 22

Box Jumps
5 x 105cm standing
5 x 110cm hop

Track Work
3 x (90m Easy-Fast-Easy, 9 mins, 90m Fast-Easy-Fast)

May 25

Bench Press
3 x 5 x 83.5kg

Bicep Curls
3 x 8 x 45kg

Tricep Kickbacks
3 x 8 x 16kg

Inverted Rows
3 x 8

May 26

Back Squats
3 x 5 x 126kg

Alternate Jumps (touch floor and ceiling)
3 x 6

Side Bridge, 90 secs
Front Bridge, 120 secs

May 28

Shoulder Press (1)
3 x 8 x 26.5kg

Underhand Inverted Rows (1)
3 x 8

Bicep Curls (2)
3 x 8 x 47.5kg

Tricep Kickbacks (2)
3 x 8 x 16kg

Decline Pushups (3)
30, 24

Pullups (Towel) (3)
11, 8

May 29

Box Jumps
5 x 110cm standing
5 x 110cm hop

Track Work
90m (5 mins) 90m 10.83, 10.84
90m + 2 feet (5 mins) 90m + 3 feet 10.90, 11.04
2 x 10m

Not sure why I moved the cone, guess I get frustrated when I know i’m half a second off my best so I changed it up to a distance i’d never run. Rest period was too short but even my first run totally fresh I ran the exact same time as my easy-fast-easy runs which makes me think I only have one gear and completely lack top speed. I’m expecting a jump in times as I see it being a co-ordination issue and it will click again and I can sprint with proper technique as it’s currently very laboured and lacking intensity.

May 31

Back Squats
3 x 5 x 126kg

Alt. Jumps (floor-ceiling)
3 x 6

Side Bridge 90 secs
Front Bridge 120 secs

One of my hardest final reps on squats but I surprised myself by not panicking or rocking out of position and I just eased the weight up. Think i’m adjusting to these weights and not getting intimidated by the numbers.

[Fraser Young]

Apr 3

Deadlift
5 x 101kg
5 x 116kg
3 x 131kg

Shoulder Press
8 x 26.5kg
7 x 26.5kg
6 x 26.5kg

Bicep Curls
3 x 8 x 47.5kg

Tricep Kickbacks
3 x 8 x 17kg

Inverted Rows
3 x 9

Decline Pushups, 41

Ab Ripper X, 400 reps

**HOLIDAY**

Apr 17

Weighted Pressups (1)
3 x 8 x 25kg

Explosive Pushups (1)
3 x 6

Bicep Curls
3 x 8 x 45kg

Tricep Kickbacks
3 x 8 x 17kg

Chin Ups (Towel)
8,6,8

Apr 18

Hang Power Cleans
3 x 10 x 63.5kg

Back Squats
3 x 10 x 108.5kg

Ab Ripper X
15 mins 38 secs

Did Ab circuit without the video and was a minute off the time, thought it was a better way to do it because I sometimes feel like I can jump ahead of the video and days like today my fitness is poor and I need extra rest.

Apr 25

Hang Power Cleans
3 x 10 x 63.5kg

Back Squats
3 x 10 x 111kg

Weighted Pressups
2 x 10 x 25kg
1 x 12 x 25kg

Apr 29

Box Jumps
5 x 105cm standing
5 x 110cm jump in

Track Work
3 x 200, 2 x 200m (2.5 mins/10 mins) – 27.3, 27.7, 29.7 30.3, 31.8

Awful conditions at the track, there was a big headwind and driving rain which I feel helped me work on my determination as I knew my fitness is lacking and the times would be poor.

[Fraser Young]

Mar 1

Rugby Training

Donkey Kicks
2 x 20 x 2.5kg

SL Glute Bridge
2 x 20

Back Squats
6 x 128.5kg
5 x 128.5kg
4 x 128.5kg

Ab Wheel
4 x 18

Mar 2

Alternate Shoulder Press
4 x 7 x 26.5kg

Underhand Inverted Rows
3 x 8

Bicep Curls
3 x 6 x 50kg

Decline Pushups
23, 23, 21

Pullups
12, 13, 9

Tricep Kickbacks
3 x 8 x 13.5kg

Wrist Rolls
3 x 5kg

Side Bridge, 80 secs
Front Bridge, 100 secs

Mar 4

Hang Cleans
2 x 4 x 83.5kg

Back Squats
7 x 128.5kg
2 x 6 x 128.5kg

Speed Skaters
4 x 24

Mar 5

Bench Press
7 x 83.5kg
6 x 83.5kg
5 x 83.5kg

Explosive Pushups
3 x 8

Bicep Curls
3 x 6 x 50kg

Tricep Kickbacks
3 x 8 x 13.5kg

Wrist Rolls
3 x 5kg

Press Up Challenge
4 x 25 (90 sec rest)

Side Bridge 2 x 80 secs
Front Bridge 105, 120 secs

Mar 6

Box Jumps
6 x 110cm

Track Work
20m – 3.18
4 x (2 x 20m sled, 20m run) (4 mins)
3.84, 3.87, 3.25 light sled + 10kg
4.09, 4.18, 3.21 medium sled + 10kg
4.06, 4.21, 3.25 ” ”
4.06, 4.15, – ” ”

Box Jumps
6 x 110cm

Hard Tempo
3 x 4 x 100m (30 sec, 2.5 mins)

15.2, 16.0, 15.2, 15.2
14.8, 15.3, 15.0, 15.0
14.6, 14.7, 15.0, 14.8

Mar 8

Alternate Shoulder Press
3 x 8 x 26.5kg

Inverted Rows
3 x 8

Bicep Curls
3 x 7 x 50kg

Decline Pushups
26, 26, 22

Pullups (Towel Grip)
7, 9, 7 and hang to failure

Tricep Kickbacks
2 x 8 x 13.5kg
1 x 8 x 14.5kg

Mar 10

Speed Skaters
2 x 26

Hang Power Cleans
2 x 4 x 83.5kg (easy)

Back Squats
7 x 128.5kg
2 x 6 x 128.5kg

Mar 11

P90X – Ab Ripper X

Mar 12

P90X – Ab Ripper X
400 reps

Bench Press
8 x 83.5kg
2 x 6 x 88.5kg

Explosive Pushups
3 x 8

Bicep Curl
3 x 6 x 51kg

Tricep Kickbacks
3 x 8 x 16kg

Press Up Challenge
4 x 25

Chin Ups (Towel)
6, 7, 4

Mar 14

Box Jumps
3 x 110cm
3 x 115cm

Track Work
20m – 3.21
4 x (2 x 20m sled, 20m run) (4 mins)
4.14, 4.05, 3.17 med sled + 10kg
3.99, 4.15, 3.18 up to med sled + 12.5kg after sub-4 run
4.26, 4.15, 3.15
4.11, 4.22, 3.08

Box Jumps
6 x 110cm

Tempo
4 x 300m (2.5 mins)
53.0, 52.3, 51.1, 51.9

Mar 17

Hang Power Cleans
3 x 10 x 58.5kg

Back Squats
3 x 10 x 108.5kg

Weighted Pressups
3 x 10 x 15kg

P90X – Ab Ripper X
400 reps, three stops

Mar 19

Hang Power Cleans
3 x 5 x 78.5kg

Back Squats
2 x 5 x 131kg
1 x 4 x 131kg

Speed Skaters
3 x 26

Bench Press (1)
1 x 5 x 91kg
2 x 4 x 91kg

Explosive Pushups (1)
3 x 8

Bicep Curl
3 x 8 x 45kg

Tricep Kickbacks
3 x 8 x 16kg

Chin Ups (Towel)
10, 9, 10

Side Bridge 120 secs PB!!
Front Bridge 150 secs =PB!!

Mar 21

Box Jumps
5 x 105cm standing
5 x 110cm hop
5 x 115cm hop

Track Work
250m – 33.1
200m – 27.1
150m – 18.7

Mar 22

Hyperextensions
3 x 15

Pullups (Towel)
11, 9, 10

Upright Rows
3 x 8 x 46kg

Inverted Rows
3 x 9

Hang Power Cleans
3 x 5 x 78.5kg

Back Squat
3 x 5 x 131kg

Weighted Pressup
3 x 5 x 25kg

Ab Ripper X
400 reps

Mar 23

Box Jumps
2 x 5 x 110cm standing
3 x 5 x 110cm running

Bounding
3 x 30m (16, 14, 14) – strides required to get over 30m line

Track Work
3 x 40m (5.56, 5.62, 5.55)

Sleds (no added weight)
4 x 40m (6.44, 6.40, 6.42, 6.33)

Mar 24

Hang Power Cleans
3 x 10 x 58.5kg

Back Squats
3 x 10 x 108.5kg

Weighted Pressup
3 x 10 x 17.5kg

Ab Ripper X
400 reps

Mar 26 – Part 1

Hang Power Cleans
5 x 78.5kg
4 x 81kg
3 x 83.5kg
2 x 86kg
1 x 88.5kg

Back Squats
5 x 131kg
4 x 133.5kg
3 x 136kg
2 x 138.5kg
1 x 138.5kg

Weighted Pressup (1)
3 x 5 x 25kg

Explosive Pushups (1)
3 x 8

Part 2 – 1am

Bicep Curls
3 x 8 x 45kg

Tricep Kickbacks
3 x 8 x 16kg

Chin Ups (Towel)
6, 7, 5

Side Bridge 90 sec
Front Bridge 120 sec

Mar 28

Box Jumps
5 x 110cm standing
5 x 110cm hop
5 x 115cm hop

Track Work
250m – 35.6 (****ing ****)
200m – 26.7
150m – 18.8
100m – 12.1
50m – 6.25
TOTAL = 99.45 secs

So pissed off with my first rep I was fuming. Why turn up to the fucking track if you can’t even hit the first fucking rep. I think I pussied out in the acceleration phase and held a slower top speed all the way round. It got better and faster as the session progressed and I am happy to target a faster total time next week.

Mar 30

Hang Power Cleans
2 x 10 x 58.5kg
1 x 10 x 63.5kg

Back Squats
3 x 10 x 108.5kg

Weighted Pushups
3 x 10 x 25kg

[Fraser Young]

Feb 1

Tricep Kickbacks – 4 x 8 x 11kg

Pullups – 17, 18, 12

BB Upright Rows – 3 x 8 x 46kg

Inverted Rows – 3 x 8

BB Shrugs – 3 x 8 x 78.5kg

Side Bridge 2 x 75 secs
Front Bridge 2 x 90 secs

Feb 2

Donkey Kicks (5 sec ISO) – 2 x 10

SL Glute Bridge (5 sec ISO) – 2 x 10

Back Squats – 9 x 118.5kg, 8 x 118.5kg, 7 x 118.5kg

Seated Band Abduction – 20, 15

Ab Wheel Rollout – 4 x 15

Feb 5

Donkey Kicks – 2 x 20 x 2.5kg

SL Glute Bridge – 2 x 20

Back Squats – 10 x 118.5kg, 2 x 8 x 123.5kg

Seated Band Abduction – 2 x 20

Ab Wheel Rollout – 4 x 18

Feb 6

One Arm Pressup (Dresser) – 5 x 5

Inverted Rows – 3 x 8

Wide Arm Pushups – 17, 18, 19

Bicep Curls – 3 x 8 x 45kg

Decline Pushups – 27, 24, 20

Renegade Rows – 3 x 12 x 5kg

Feb 7

Box Jumps – 1 x 105cm, 5 x 110cm

Track Work
7 x 15m (2 mins)
7 x 25m (3 mins)

Box Jumps 1 x 110cm, 5 x 115cm

Feb 9

Donkey Kicks – 2 x 20 x 2.5kg

SL Glute Bridge – 2 x 20

Back Squats – 10 x 123.5kg, 7 x 128.5kg, 6 x 128.5kg

Seated Band Abduction – 2 x 20

Side Bridge, 2 x 75 secs
Front Bridge, 2 x 90 secs

Feb 12

Donkey Kicks – 2 x 20 x 2.5kg

SL Glute Bridge – 2 x 20

Back Squats – 2 x 8 x 128.5kg, 6 x 128.5kg

Seated Band Abduction – 2 x 20

Side Bridge, 2 x 80 secs
Front Bridge, 2 x 100 secs

Feb 13

Tricep Kickbacks – 4 x 8 x 12kg

Bicep Curls – 3 x 6 x 50kg

Explosive Pushups – 3 x 10

Chin Ups – 14, 14, 12

Wide Arm Pushups – 20, 20, 20

Diamond Pushups – 15, 14, 12

Weighted V-Situps
12 x 5kg hand, 5kg feet
2 x 12 x 7.5kg hand, 5kg feet

Feb 14

Box Jumps
2 x 105cm
3 x 110cm
3 x 115cm

Track Work
6 x 20m (2.5 mins)
4 x 30m (3.5 mins)
2 x 30m (4.5 mins)

Feb 15

Pullups – 14, 15, 12

Inverted Rows – 3 x 9

Upright Rows – 3 x 8 x 46kg

Hyperextensions – 3 x 10

BB Shrugs – 3 x 8 x 78.5kg

Feb 16

Donkey Kicks – 2 x 20 x 2.5kg

SL Glute Bridge – 2 x 20

Back Squats – 2 x 8 x 128.5kg, 1 x 7 x 128.5kg

Side Bridge, 60 secs
Front Bridge, 60 secs

Renegade Rows – 4 x 10 x 5kg

Feb 18

Rugby Match (Won 46-12)

Played outside centre as a few of the backs were away this week. Scored the first try from inside our own half, saw a gap and burst through it and then fended off the full back to touch down. I felt quicker and stronger than I’ve ever been on the pitch and wouldn’t mind testing my skills for the 3rds next time i’m free. Got taken off early in the 2nd half which was a bit annoying because i’d played a whole half uphill and wanted to show my pace on a decline.

Feb 22

Hang Power Cleans
2 x 88.5kg
3 x 93.5kg
4 x 88.5kg

Back Squats – 20 x 88.5kg PB

Speed Skaters – 3 x 20

Weighted V-situps
5 x 12 x 7.5kg Hand, 5kg Feet

Feb 24

Alternate Shoulder Press – 4 x 8 x 24kg

Underhand Inverted Rows – 3 x 8

Bicep Curls – 3 x 6 x 50kg

Decline Pushups – 21, 22, 19

Pullups – 12, 12, 12

Tricep Kickbacks – 3 x 8 x 13.5kg

Side Bridge, 70 secs
Front Bridge, 100 secs

Feb 27

Tricep Kickbacks – 4 x 8 x 13.5kg

Bicep Curls – 3 x 6 x 50kg

Explosive Pushups – 3 x 8

Chin Ups – 15, 17, 14

Wide Arm Pushups – 19, 19, 17

Diamond Pushups – 14, 14, 11

Weighted V-Situps
4 x 15 x 7.5kg hand, 5kg feet

Feb 28

Rugby Training

Feb 29

Pullups – 16, 15, 13

Inverted Rows – 3 x 9

Upright Rows – 3 x 8 x 46kg

Hyperextensions – 3 x 12

BB Shrugs – 3 x 8 x 78.5kg

Renegade Rows – 4 x 10 x 5kg

[Fraser Young]

3 May

Hex Bar DL – 2 x 3 x 130kg
Swiss Ball HS Curl – 2 x 10
Hip Thrusts – 3 x 10 x 90kg
Sprinter Sit ups – 3 x 20
Conditioning: Jump Squats 150 in 7:36 (cramp)

I needed 3 sets of HS curls to “complete” the next level but I was clearly capable of that so moved on to hip thrusts. I got calf cramp during jump squats so they took a lot longer. This session is two days early as I have a super busy day on the 5th.

6 May

Pushups – 23,22,21
A1 Chin Ups – 3 x 10
A2 Face Pulls – 3 x 10
Lat Raises – 4 x 12 x 3.5kg
B1 BB Shrug – 3 x 10 x 80kg
B2 DB Tri Ext – 3 x 10 x 15kg
Swiss Ball Situps – 3 x 12 x 20kg

Good session, flying up for chin ups and shrugs were strong too.

7 May

Running warm up – https://www.youtube.com/watch?v=FJdU4GhdQf0
Grass Shuttle Runs: 4 x 4 mins (3 mins rest)

Similar pace to last week but with a minute less rest. When I do something like this I think back to a book on habits where there’s three zones: comfort, stretch and stress. You panic yourself in the stress zone by trying too much and you don’t change at all in your comfort zone. I was trying to keep a pace that meant my breathing was uncomfortable but not extreme and not letting up for the whole 4 minutes. I can tell from the pace I go through the first rep in that my fitness is in a better place than week 1.

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