Fraser Young

[Fraser Young]

14 Feb

Vert Test 52cm/20.5″
Power Clean – 8 x 1 x 80kg
Hex DL – 5 x 3 x 120kg
Hip Thrust – 7,8,8,7 x 100kg
Swiss Ball HS Curls – 13,12,11,11
Conditioning (5 mountain climbers, 1 burpee x 25) – 8 mins 45 secs

I had a 55cm vertical in May last year prior to doing Vert Shock, would like to be jumping higher than that this year (I’m considering another vert program). Switched cleans to singles, allows me more focus on maximising each rep and I used a loose 1 min rest. Having done all those lunges in my leg program I felt like increasing my volume, so instead of 3 sets of DL, Hip thrust and Swiss ball curls I did 5, 4 & 4 sets.

[Fraser Young]

12 Feb

Bench Press – 3 x 6 x 90kg
Pullups – 8,7,6 x 10kg
Pendlay Rows – 3 x 6 x 75kg
Zottman Curls – 10 x 10kg, 2 x 8 x 12.5kg
Bench Dips – 3 x 8 x 30kg
Incline DB Curls – 12,9,8 x 10kg
Decline Skull Crushers – 3 x 12 x 28.5kg
Rear Delt Raise – 2 x 12 x 2.5kg
BB Wrist Flexion – 15,12,10 & 15,9 x 20kg
DB Wrist Flexion – 15,12,10 & 15,9 x 4.5kg
Leg Raises – 3 x 12

My bench is coming back, 90kg was comfortable. Switched to pendlay rows as I prefer them, slowly lowering each rep. I move Incline DB curls to the higher rep exercise as it feels more of a finisher.

15 Feb

Incline Press – 8,8,7 x 72.5kg
DB Rows – 3 x 6 x 40kg
Close Grip Bench Press – 7,6,6 x 80kg
Reverse EZ Curl – 3 x 8 x 28.5kg
Seated OH DB Extension – 3 x 12 x 20kg
DB Preacher Curl – 2 x 12 x 11kg
Seated DB Hold – 3 x 40 secs x 20kg

Close grip still doesn’t hit the tricep as much as I remember them doing a few years ago. Still effective.

17 Feb

Close Grip Bench Press – 8,8,7 x 80kg
Wide EZ Curls – 3 x 8 x 33kg
DB Skull Crushers – 10,9,8 x 14kg
DB Hammer Curl – 10,10,9 x 14kg
1 Arm DB Ext – 3 x 12 x 10kg
Concentration Curls – 2 x 12 x 10kg

Was at work so did this at a local Virgin Active, hence the different weights. Good session here, used the cable machines for activating biceps & triceps but stuck to my normal main exercises.

[Fraser Young]

Dec 3

Bench Press 8 x 82.5kg, 5 x 95kg, 3 x 100kg, 1 x 115kg PB, 0 x 120kg, 0 x 117.5kg
Pendlay Row 6 x 3 x 75kg
A1 OHP 5 x 5 x 57.5kg
A2 Pullups 5 x 5
B1 Bicep Curls 3 x 5 x 42.5kg
B2 Skull Crusher 3 x 5 x 42.5kg

Dec 4

SLRDL 3 x 12 x 50kg
RLESS 25 x 45kg, 20 x 47.5kg, 15 x 50kg
DB Walking Lunge 2 x 30 x 15kg
SL Calf Raise 3 x 20
Tibialis Anterior Raise 3 x 20
Crunches 3 x 20 x 7.5kg
Supine Leg Raises 3 x 20

Dec 5

A1 Incline DB Chest Press 15 x 27.5kg, 12 x 27.5kg, 18 x 22.5kg
A2 DB Row 15 x 27.5kg, 12 x 27.5kg, 20 x 20kg
3 Way Raise 3 x 15 x 5kg
Incline Hammer Rows 3 x 15 x 20kg
B1 DB Preacher Curl 2 x 15 x 15kg
B2 OH 1 Arm DB Ext 2 x 15 x 12.5kg

Dec 8

Hang Power Clean & Jerk 5 x 8 x 47.5kg

Dec 9

Back Squat 4 x 117.5kg, 3 x 4 x 122.5kg, 4 x 125kg, 4 x 120kg
Deadlift 8 x 115kg, 6 x 122.5kg, 4 x 130kg, 3 x 140kg – extra rep
GHR 5 x 5
Calf Raises 3 x 8 x 70kg, 2 x 6 x 80kg
Abs 3.5 mins

Dec 10

Bench Press 8 x 85kg, 5 x 97.5kg, 3 x 102.5kg, 2 x 1 x 115kg =PB, 1 x 110kg, 3 x 97.5kg
Pendlay Rows 6 x 3 x 75kg
A1 OHP 5 x 5 x 60kg
A2 Pullups 5 x 5
B1 Bicep Curls 3 x 5 x 42.5kg
B2 Skull Crushers 3 x 5 x 42.5kg

Dec 11

SLRDL 3 x 12 x 50kg
RLESS 25 x 45kg, 20 x 50kg, 15 x 55kg
DB Walking Lunge 2 x 30 x 17.5kg – up from 15kg
SL Calf Raise 3 x 20
Tibialis Anterior Raise 3 x 20
A1 Crunches 3 x 20 x 7.5kg
A2 Supine Leg Raises 3 x 20

Dec 12

A1 Incline DB Chest Press 15 x 27.5kg, 12 x 27.5kg, 19 x 22.5kg – almost 20 reps…
A2 DB Row 15 x 27.5kg, 12 x 27.5kg, 20 x 22.5kg
3 Way Raise 3 x 15 x 5kg – very tough
Incline Hammer Rows 3 x 15 x 20kg
B1 DB Preacher Curl 2 x 15 x 15kg
B2 OH 1 Arm DB Ext 2 x 15 x 15kg

Dec 13

Run 4 miles (40 mins)

Dec 16

Run 7.2 miles (66 mins)

Dec 17

Bench Press 8 x 85kg, 5 x 97.5kg, 3 x 102.5kg, 1 x 115kg =PB, 1 x 117.5kg PB, 0 x 120kg, 4 x 97.5kg
Pendlay Rows 6 x 3 x 75kg
A1 OHP 5 x 5 x 60kg – again resorted to push pressing
A2 Pullups 5 x 5 – slow eccentric
B1 Bicep Curls 3 x 5 x 42.5kg
B2 Skull Crushers 3 x 5 x 42.5kg

Dec 18

SLRDL 3 x 12 x 50kg
RLESS 25 x 50kg, 20 x 52.5kg, 15 x 57.5kg
SL Calf Raise 1 x 20
Tibialis Anterior Raise 1 x 20
A1 Crunches 1 x 20 x 7.5kg

Dec 20

Back Squat 4 x 117.5kg, 2 x 4 x 122.5kg, 4 x 120kg, 2 x 4 x 115kg
Deadlift 8 x 115kg, 6 x 122.5kg, 4 x 130kg, 2 x 150kg
5 mile run – 45:18 (avg 9:03/mile pace)

Dec 30

12.6 mile run – 2:26:02 (avg 11:30 ish /mile pace)

This was initially meant to be on xmas morning but due to the flooding, and the fact we were running round a lake with a path that’s close to the waters edge at the best of times, we postponed it. It was still pretty dire, we were constantly slipping and had to walk through sections that were ankle deep with water and mud. The one clear section on a decent path was 9:30/mile pace which is what we were hoping for. There were undulating hills and in the last two miles my hip flexors really seized up and again I had to walk hilly sections. I don’t really care about the time it was just a bit of fun, but I think we’d be nearing 2 hours on a dry day.

Overnight my knees ached and I borrowed some trainers that were worn on the outside so my feet were sore throughout and for four days afterwards. Muscles were surprisingly ok but I guess we were going bloody slow, quads, hams, glutes, calves were all fine straight away.

[Fraser Young]

Nov 1

Back Squat 10 x 10 x 70kg – 60 secs rest and slow eccentric, so GVT
SL Eccentric Calf Lowers – 12 per leg

Nov 3

Bench Press 8 x 75kg, 5 x 85kg, 3 x 90kg, 3 x 1 x 100kg, 5 x 87.5kg
Incline DB Hammer Rows 5 x 10 x 20kg
Pendlay Rows 4 x 10 x 50kg
Towel Pull ups, Eccentric Lower 3 x 8
Forearm Curls (5kg) and Reverse Forearm Curls (2.5kg) 3 x 15
Abs 3.5 mins

Nov 5

Bench Press 5 x 77.5kg, 5 x 87.5kg, 5 x 100kg
Hang Power Clean & Jerk 5 x 10 x 40kg
Snatch (single) to OH Squat (reps) 7 x 20kg, 3 x 10 x 20kg
Inverted Rows 4 x 10
3 Way Raise 4 x 10 x 5kg
Rotator Cuff, 2 movements 2 x 10 x 5kg
Abs 3.5 mins

Nov 6

Vert. Jump 3 x 5
SLRDL 3 x 10 x 60kg
RLESS 7 x 60kg, 2 x 8 x 60kg – rear leg elevated split squat.
Step Ups 8 x 60kg
Abs 3.5 mins

Nov 7

Close Grip Bench Press 3 x 8 x 80kg, 6 x 80kg
Dips 4 x 20
California Press 4 x 10 x 30kg
BB Curls 4 x 9 x 30kg
DB Curls 3 x 10 x 10kg
Abs 3.5 mins

Nov 9

Snatch (1) to OH Squat 4 x 10 x 30kg – used this as a little warm up to rugby and to improve flexibility

Rugby Match

3rd Team (Lost ~57 – 5)

Nov 10

Hang Power Clean & Jerk 5 x 10 x 40kg
Abs 3.5 mins

Nov 11

ISO Res. Band 3 x 3 x 15 secs
Back Squat 4 x 100kg, 4 x 110kg, 2 x 4 x 115kg, 4 x 120kg (shaky!), 4 x 110kg
Deadlift 8 x 110kg, 6 x 115kg, 4 x 120kg, 2 x 125kg
SL Hip Raises 5 x 8
Calf Raises N/A Injury

Nov 12

Bench Power Matrix 8 x 77.5kg, 5 x 87.5kg, 3 x 95kg, 3 x 1 x 105kg, 5 x 90kg
Pendlay Rows 3 x 3 x 65kg, 3 x 3 x 70kg
A1 OHP 5 x 5 x 55kg
A2 Pullups 5 x 5
B1 Skull Crusher 3 x 5 x 40kg
B2 Barbell Curl 3 x 5 x 40kg
Abs 4 mins

Nov 13

Res Band ISO 3 x 3 x 15 secs
SLRDL 2 x 12 x 55kg, 1 x 9 x 55kg
RLESS 25 x 40kg, 20 x 42.5kg, 15 x 45kg – brutal
DB Walking Lunge 2 x 30 x 15kg – quite brutal
SL Calf Raise 3 x 20
Tibialis Anterior Raise 3 x 20
Crunches 3 x 20 x 5kg
Supine Leg Raises 3 x 20

Nov 14

A1 Incline DB Bench Press 15 x 25kg, 12 x 25kg, 20 x 15kg
A2 DB Row 15 x 25kg, 12 x 25kg, 20 x 15kg
B1 3 Way Raise 3 x 15 x 5kg
B2 Incline Hammer Rows 15 x 20kg, 2 x 15 x 18.75kg
C1 DB Preacher Curl 2 x 15 x 15kg
C2 OH 1 Arm DB Ext 15 x 10kg, 15 x 12.5kg
Abs 3.5 mins

Nov 17

Hang Power Clean & Jerk – 3 x 10 x 40kg, 8 x 45kg, 8 x 47.5kg

Working me too much aerobically so I dropped the reps down and increased the weight slightly to provide some resistance.

Nov 18

Back Squat – 4 x 110kg, 4 x 115kg, 4 x 4 x 117.5kg
Deadlift 8 x 115kg, 6 x 115kg, 4 x 120kg, 2 x 125kg
SL Hip Raise 5 x 8
Calf Raises 5 x 10 x 50kg
Abs 4 mins

I tried an explosive jump to wam me up between sets of squats and I felt my calf go, a quick internet search and I think I already had a grade 2 strain from rugby. The impact bruising threw me off a bit but the main swelling and the ‘tracking’ of the bruising down the back of my calf are exactly like the pictures of a grade 2.

Nov 19

Bench Press 8 x 80kg, 5 x 92.5kg, 3 x 97.5kg, 3 x 1 x 110kg, 5 x 92.5kg
Pendlay Rows 6 x 3 x 70kg
A1 OHP 5 x 5 x 55kg
A2 Pullups 5 x 5
B1 Skull Crusher 3 x 5 x 40kg
B2 Bicep Curls 3 x 5 x 40kg
Abs 3.5 mins

Nov 20

SLRDL 3 x 12 x 47.5kg
RLESS 25 x 40kg, 20 x 42.5kg, 15 x 45kg
DB Walking Lunge 2 x 30 x 15kg
SL Calf Raise 3 x 20
Tibialis Anterior Raise 3 x 20
Crunches 3 x 20 x 5kg
Supine Leg Raises 3 x 20

Nov 21

A1 Incline DB Bench Press 15 x 25kg, 12 x 25kg, 20 x 20kg
A2 DB Row 15 x 25kg, 12 x 25kg, 20 x 20kg
Incline Hammer Rows 3 x 15 x 20kg
3 Way Raise 3 x 15 x 5kg
B1 DB Preacher Curl 2 x 15 x 15kg
B2 OH 1 Arm DB Ext 2 x 15 x 12.5kg
Abs 3.5 mins

Nov 25

Back Squat 6 x 4 x 117.5kg
Deadlift 8 x 110kg, 6 x 115kg, 4 x 120kg, 2 x 127.5kg
SL Hip Raise 5 x 8
Abs 4 mins

Nov 26

Bench Press 8 x 82.5kg, 5 x 95kg, 3 x 100kg, 2 x 1 x 112.5kg PB, 1 x 110kg, 1 x 105kg (thought it was 95kg!)
Pendlay Rows 6 x 3 x 70kg
A2 Pullups 5 x 5
B1 Bicep Curls 3 x 5 x 40kg
B2 – Skull Crushers 3 x 5 x 40kg
Abs 3.5 mins

Nov 27

SLRDL 3 x 12 x 50kg
RLESS 25 x 42.5kg, 20 x 45kg, 15 x 47.5kg
DB Walking Lunge 2 x 30 x 15kg
SL Calf Raise 3 x 20
Tibialis Anterior Raise 3 x 20
Crunches 3 x 20 x 6.25kg
Supine Leg Raises 3 x 20

Nov 28

A1 Incline DB Chest Press 15 x 27.5kg, 12 x 27.5kg, 17 x 22.5kg
A2 DB Row 15 x 27.5kg, 12 x 27.5kg, 20 x 20kg
3 Way Raise 3 x 15 x 5kg
Incline Hammer Rows 3 x 15 x 20kg
B1 DB Preacher Curl 2 x 15 x 15kg
B2 OH 1 Arm DB Ext 2 x 15 x 12.5kg

Dec 2

Back Squat 4 x 117.5kg, 3 x 4 x 122.5kg, 2 x 4 x 120kg
Deadlift 8 x 112.5kg, 6 x 120kg, 4 x 127.5kg, 2 x 135kg
GHR 5 x 5
Calf Raises 5 x 7 x 60kg
Abs 3 mins

[Fraser Young]

Oct 1

Power Clean 3 x 3 x 85kg
A1 Front Squat 4 x 6 x 85kg
A2 Vert. Jumps 4 x 6
RDL 4 x 6 x 95kg
Ab Ripper X

Oct 2

OHP 4 x 8 x 55kg
A1 Bench Press 3 x 6 x 92.5kg, 5 x 92.5kg
A2 Explosive Pushups 4 x 6
DB Rows 4 x 10 x 27.5kg
3 Way Shoulder Raise 4 x 10 x 6kg

Oct 3

Power Clean 3 x 6 x 65kg
Front Squat 3 x 70kg, 3 x 80kg, 8 x 90kg
Pullups 14, 4, 8, 4
Planks 3 mins total

Oct 5

Rugby Match

3rd Team (Lost 77-12)

Scored one try.

Oct 6

Bench Press 3 x 80kg, 3 x 92.5kg, 6 x 102.5kg
Close Grip Bench Press 4 x 8 x 80kg
Incline DB Hammer Row 5 x 10 x 22.5kg
3 Way Shoulder Raise 4 x 10 x 6.25kg

Oct 8

Power Clean 3 x 3 x 85kg
SL Deadlift 8 x 40kg, 8 x 50kg, 2 x 8 x 60kg
Back Squat 2 x 8 x 90kg, 9 x 90kg
Hip Raise 3 x 12
Band ISO Holds 3 x 3 x 15 secs
Bodysaw 3 x 20

Oct 9

OHP 3 x 8 x 55kg
A1 Bench Press 4 x 6 x 92.5kg
A2 Explosive Pushups 4 x 6
DB Rows 4 x 10 x 27.5kg
3 Way Shoulder Raise 4 x 10 x 6.25kg

Oct 10

Track Work

Drilils E (Straight Leg ones)
3 x 200m, 2 x 200m – 27.9, 27.8, 26.9 28.0, 27.9 avg 27.7

Not my best sequence but I held a little back and my legs were still feeling it from Tuesday. I did expect mid 27s so a little disappointed that I was mainly around 28.0.

Power Cleans 3 x 6 x 67.5kg
Front Squat 5 x 75kg, 3 x 85kg, 6 x 95kg
Planks, 3 mins

Oct 12

Rugby Match

3rd Team (Lost 86-10)

Scored one try.

Oct 13

Bench Press 5 x 85kg, 3 x 97.5kg, 2 x 110kg
Close Grip Bench Press 4 x 8 x 80kg
Incline DB Hammer Rows 5 x 10 x 22.5kg
3 Way Shoulder Raise 4 x 10 x 6.25kg
Hollow Rock 73 secs

Oct 14

Track Work

Drills
2 x 20m, 2 x 30m
8 x 60m (20m IL) 7.80, 7.79, 7.73, 7.53, 7.63, 7.62, 7.56, 7.51
2 x 90m (30 secs) 10.9, 11.2

Oct 16

OHP 3 x 8 x 55kg
Bench Press 4 x 6 x 92.5kg
DB Rows 4 x 10 x 27.5kg
Hip Raise 3 x 12
Power Clean 3 x 3 x 85kg
Single Leg Deadlift 4 x 8 x 60kg
Back Squat 3 x 11 x 90kg
Swiss Ball Jackknives 3 x 10

Oct 17

Track Work (on grass)
10 laps of rugby pitch (run length, width & length – walk width) about 60 secs per run

Oct 19

Rugby Match

3rd Team (Lost 61-0)

Quick update: Pulled my bicep on Saturday playing rugby, it’s still tender if I poke it towards the middle but it’s healed up a lot in the last few days.

Oct 26

All of these were on a 501 tempo so 5 second eccentric, and with 90 secs rest.

A1 Zottman Curl 2 x 7 x 7.5kg
A2 Pronated DB Extensions 2 x 8 x 10kg
B1 Incline DB Curls 2 x 7 x 12.5kg
B2 California Press 8 x 30kg, 8 x 40kg
A1 Zottman Curl 2 x 7 x 7.5kg
A2 Pronated DB Extensions 2 x 8 x 10kg

Oct 29 – ONE DAY ARM CURE

Food is pretty much what was in the article, had turkey breast instead of chicken and steak, missed out Power Drive and had a few BCAA’s and creatine dotted around rather than a mass amount at the end.

8am-11am Totals (501 tempo)
Zottman curls – 6 x 7 x 7.5kg
Pronated DB Extensions – 6 x 8 x 10kg
Incline Curls – 6 x 7 x 12.5kg
California Press – 7 x 40kg, 5 x 8 x 37.5kg

Had no appetite for lunch but forced it down. I found zottman curls the easiest but I wasn’t very ambitious on the weight. Incline curls and california press was the harder superset but compared to the rest of the session this was pretty good, maybe struggling on the last 3-4 reps of the final sets.

12.30pm-2pm Totals (302 tempo)
Zottman curls – 4 x 10 x 7.5kg
Pronated DB Extensions – 4 x 12 x 10kg
Incline Curls – 3 x 10 x 12.5kg, 9 x 12.5kg
California Press – 4 x 12 x 35kg

Missed a rep on curls but these were a lot harder and I think every set was a struggle.

2.30pm-4pm Totals (201 tempo)
Zottman curls – 4 x 15 x 7.5kg
Pronated DB Extensions – 2 x 20 x 10kg*, 2 x 20 x 7.5kg*
Incline Curls – 12 x 12.5kg*, 12 x 10kg*, 2 x 15 x 7.5kg
California Press – 14 x 35kg & 6 x 30kg*, 15 x 30kg*, 2 x 20 x 25kg

*sets I had at least one rest (3-5 secs) midway through

These were brutal. The 20 rep was too hard with the same weight and I went to failure on most exercises first time round, then dropped the weight down for the second round. Triceps were hit the hardest as I could push it further whereas the concentric phase of curls was harder to do.

Mega Set 4.30pm
Zott 15 x 7.5kg, DB Ext 20 x 7.5kg, Curls 15 x 7.5kg, Cali Press 14 x 25kg & 6 x 20kg
(120 secs)
Zott 10 x 7.5kg, 5 x 5kg, DB Ext 14 x 5kg, 6 x 4kg, Curls 15 x 4kg, Cali Press 20 x 20kg

Oct 30 – no DOMS from One Day Arm Cure
Oct 31 – no DOMS

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