Fraser Young

[Fraser Young]

5 Mar

Bench Press – 3 x 6 x 97.5kg
Pullups – 7,7,6 x 10kg
UH BB Rows – 3 x 6 x 75kg
Zottman Curls – 3 x 8 x 15kg
Bench Dips – 3 x 10 x 40kg
Rear Delt Raise – 2 x 12 x 2.5kg
Incline DB Curls – 11,9,7 x 12.5kg
Decline Skull Crushers – 11,11,8 x 33.5kg
BB Wrist Flexion – 20,20,20 x 20kg
DB Wrist Flexion – 20,20,20 x 4.5kg
Leg Raises – 1 x 12

8 Mar

Incline Press – 3 x 6 x 75kg
DB Rows – 3 x 7 x 40kg
Close Grip Bench Press – 3 x 7 x 80kg
Reverse EZ Curl – 8,7,7 x 31kg
Seated OH DB Extension – 12,11,9 x 22.5kg
DB Preacher Curl – 2 x 10 x 12kg
Seated DB Hold – 50,40 secs x 22.5kg

10 Mar

Close Grip Bench Press – 7,7,6 x 82.5kg
Wide EZ Curls – 7,7,6 x 36kg
EZ Skull Crushers – 8,9,9 x 36kg
DB Hammer Curl – 10,9,8 x 15kg
1 Arm DB Ext – 3 x 12 x 13.5kg
DB Preacher Curls – 2 x 10 x 12kg

Really lethargic this week, hoping to grind out the final week and give my upper body a much needed rest.

[Fraser Young]

7 Mar

Power Clean – 4 x 1 x 80kg, 3 x 1 x 85kg
Hex DL – 5 x 100kg, 5 x 117.5kg, 8 x 132.5kg
Hip Thrust – 7,7,7,6 x 105kg
Swiss Ball HS Curls – 14,13,13

Switched deadlift to 5/3/1 as I wanted one maximal effort set to save my back. I missed out the Monday leg session which hasn’t been going well, choosing instead to work on mobility and soft tissue.

[Fraser Young]

25 Feb

ATS – 3 x 4
Tuck Jumps – 2 x 10
Back Squat – 6,5,5 x 112.5kg
RDL – 6,6,5 x 95kg
DB Reverse Lunge – 12,12,9 x 15kg (grip)
Seated SL Calf Raise – 2 x 15 x 25kg
Hollow Rock – 3 x 30 secs
Prone Hyper-extension – 3 x 6
Jump Squats – 150 in ?? under 6 minutes

Back is still causing me problems on Mondays, will skip next week and do rehab and mobility work instead. I was timing jump squats but I reset it by mistake without checking the time.

27 Feb

Fasted Walking – 35 mins

28 Feb

Vert Test – none (wet)
Power Clean – 5 x 1 x 80kg, 3 x 1 x 85kg
Hex DL – 3,3,3,3,4 x 130kg
Hip Thrust – 8,7,7,6 x 105kg
Swiss Ball HS Curls – 13,14,15
Conditioning (5 mountain climbers, 1 burpee x 25) – 8 mins 52 secs

Upped a few sets of power cleans, good to challenge myself. Wore wrist straps for that as I was trying hook grip without much success. I want to transition to fewer total sets of deadlifts, even with the hex bar, as most programs use 1 maximal top set to save the lower and mid back from fatiguing.

[Fraser Young]

26 Feb

Bench Press – 3 x 6 x 95kg
Pullups – 8,7,7 x 10kg
UH BB Rows – 3 x 6 x 75kg
Zottman Curls – 3 x 7 x 15kg
Bench Dips – 3 x 10 x 40kg
Rear Delt Raise – 2 x 12 x 2.5kg
Incline DB Curls – 11,9,7 x 12.5kg
Decline Skull Crushers – 3 x 11 x 31kg
BB Wrist Flexion – 20,20,15 x 20kg
DB Wrist Flexion – 20,20,15 x 4.5kg
Leg Raises – 3 x 12

Pleased to hit every rep of bench at 95kg.

1 Mar

Incline Press – 3 x 8 x 72.5kg
DB Rows – 7,8,8 x 40kg
Close Grip Bench Press – 8,8,7 x 80kg
Reverse EZ Curl – 3 x 7 x 31kg
Seated OH DB Extension – 11,11,10 x 22.5kg
DB Preacher Curl – 2 x 10 x 12kg
Seated DB Hold – 50,40 secs x 20kg

Grip work is killer, didn’t have much left after this session.

3 Mar

Close Grip Bench Press – 3 x 6 x 82.5kg
Wide EZ Curls – 3 x 6 x 36kg
EZ Skull Crushers – 3 x 10 x 33.5kg
DB Hammer Curl – 10,9,8 x 15kg
1 Arm DB Ext – 10,10,9 x 13.5kg
DB Preacher Curls – 2 x 10 x 12kg

I was doing this straight out of bed and wasn’t paying attention, final exercise wa supposed to be concentration curls so I’ll do that twice next week to compensate.

[Fraser Young]

18 Feb

ATS – 3 x 4
Tuck Jumps – 2 x 10
Back Squat – 6,5,5 x 112.5kg (last set with belt)
RDL – 3 x 6 x 90kg
DB Reverse Lunge – 3 x 12 x 15kg
Lateral Lunge – 2 x 12 x 10kg
SL Calf Raise – 3 x 12 x 10kg
Hollow Rock – 40,40,30 secs
Prone Hyper-extension – 3 x 6
Jump Squats – 150 in 4:33

ATS is Around The Square, an exercise from Vert Shock. I tweaked my back in the tuck jumps and didn’t want to injure myself in squats so stuck my lifting belt on for the final set. Jump squats aren’t too bad, might put hands on head to make it more aerobically challenging.

20 Feb

Fasted Walking – 35 mins

21 Feb

Vert Test 52cm/20.5″
Power Clean – 8 x 1 x 80kg
Hex DL – 5 x 3 x 125kg
Hip Thrust – 4 x 8 x 100kg
Swiss Ball HS Curls – 15,10,13,11

Bit miffed my vert isn’t higher. Tried hook grip for power cleans, weird but has potential. Hex DL still really easy.

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