Fraser_9to5

[Fraser_9to5]

GERMAN VOLUME TRAINING (FOR REAL NOW)!!!

Right so after my 10 day tester sessions I went on holiday for 10 days, then came back and prepared for 60 days of GVT. The first 10 days will be the same as above, then it drops to 10 x 4, then 10 x 3, with weight increasing.

I’m vlogging the whole thing on my youtube channel, check it out.

11 Sept (Day 1)

A1 Incline Barbell Press – 5,5,5,5,5,5,4,4,4,4 x 60kg (40X0, 100 secs)
A2 Lean-away Chin Ups – 5,5,5,5,5,5,4,4,4,3 x BW (40X0, 100 secs)
B1 Parallel Bar Dips – 7,6,5 x BW (40X0, 90 secs)
B2 DB Kickbacks – 8,7,7 x 6kg (40X0, 90 secs)

12 Sept (Day 2)

A1 Back Squat – 5,5,5,5,5,5,5,5,4,4 x 90kg (40X0, 100 secs)
A2 – Swiss Ball HS Curls – 10 x 5 (40X0, 100 secs)
B1 DB Reverse Lunge – 8,7,6 x 15kg (30X0, 90 secs)
B2 RDL – 8,8,7 x 60kg (40X0, 90 secs)

14 Sept (Day 4)

A1 Incline Off-set DB Curls – 5,5,5,5,5,5,5,4,4,4 x 15kg (30X0, 100 secs)
A2 Close Grip Bench Press – 5,5,5,5,5,4,5,4,4,4 x 70kg (30X0, 100 secs)
B1 Thick Bar EZ Reverse Curls – 6,6,5 x 26kg (30X0, 90 secs)
B2 Seated EZ French Press 8,7,7 x 26kg (30X0, 90 secs)

16 Sept (Day 6)

A1 30 degree Bench Press – 5,5,5,5,5,5,4,4,4,4 x 62.5kg (40X0, 100 secs)
A2 Neutral Grip Chin Ups – 5,5,5,5,5,5,5,5,4,4 (40X0, 100 secs)
B1 Flat DB Press – 7,6,5 x 25kg (40X0, 90 secs)
B2 Bent-Over One Arm Row – 7,6,6 x 25kg (30X0, 90 secs)

17 Sept (Day 7)

A1 Heel Elevated Front Squat – 5,5,5,5,5,5,5,5,4,4 x 70kg (40X0, 100 secs)
A2 Nordic HS Curl – 5,5,5,5,5,5,5,5,4,4 (40X0, 100 secs)
B1 Step Ups – 7,7,6 x 15kg (30X0, 90 secs)
B2 Barbell Hip Thrust – 3 x 7 x 70kg (30X0, 90 secs)

19 Sept (Day 9)

A1 Alternate Zottman Curls – 5,5,5,5,5,4,4,4,4,3 x 17.5kg
A2 Decline Close Grip Bench Press – 5,5,5,5,5,5,4,4,4,4 x 75kg
B1 DB Preacher Curl – 7,6,6 x 13.5kg
B2 EZ Skull Crushers – 7,7,7 x 31kg

[Fraser_9to5]

29 Mar

1 mile walk – 12:33 (Heart Rate 140bpm)
Cooper Test (12 min run) – 2630m
1 mile jog – 9:33 (Heart Rate 156bpm)

30 Mar

Fasted A.M. Walking – 60 mins

31 Mar

Hip Thrust – 110kg x 5,5,7
OHP – 3 x 5 x 60kg
Pull Ups – 15kg x 5,5,5
Stomach Vacuums – 10 x 10 secs

2 Apr

Front Squat Tabata – 40kg (51 reps)
Rowing Machine – 4km in 18:07

3 Apr

Fasted A.M. Walking 50 mins

4 Apr

Hex DL – 5 x 100kg, 5 x 120kg, 6 x 140kg
Weighted Press Ups – 8 x 30kg (non-starter)
Bench Press – 100kg x 3,3,3
Bent Over Rows – 3 x 5 x 70kg
Burpees – 8 x 10 (30 secs work, 52 rest)
(10 min rest, Amino Acids & Sugar)
Seated Crunch – 4 x 10 x 4.75kg between feet (2.5kg held to chest)
Hanging Toes To Bar – 6, 5, 9
Swiss Ball Crunch – 20kg x 12, 11, 10, 9
Swiss Ball Reverse Hyper – 2 x 10

Mixed it up this week, first day was VO2max testing for a video. Also had to miss weights as I had a high workload over the bank holiday. I haven’t really felt my abs working hard in weeks, possibly down to insufficient recovery though 3x week is meant to be fine. I added in stomach vacuums as that tends to help.

I’m doing front squat tabata, though mid-back aches from holding the rack position. Also longer session on the rowing machine, I think it’s a slightly better fat burner than brisk walking and it’s nice to do something different. Today I also had my post workout sugars BEFORE doing abs, I figure if i’m so carb depleted after burpees that could be why I can’t get any intensity in my ab work. It made some difference.

Food this week looks like it’ll be P140 C160 F57, bringing fat down a bit. I’ve decided to finish this experiment with a ~10 day pre-contest/pre-photoshoot carb manipulation. On the 9th i’ll ramp up protein and cut carbs and fats down, then by 13th i’ll be on minimal carbs. 14th-16th i’ll carb load and reduce water and salt intake, then see how I look. The plan is to take a picture at the end of the 10 weeks as normal around 10-11th, then make a separate video for the special cut.

[Fraser_9to5]

22 Mar

Football Pitch Runs 2 x 3 x 2 lengths (1.5 mins, 4 mins) in 43-44 secs
Fasted A.M. Walking ~40 mins

23 Mar

A1 Hip Thrust – 6 x 90kg, 110kg x 5, 5, 8
A2 Weighted Leg Crunch 4 x 15
B1 Bent Over Row – 60kg x 8,8,8
B2 TRX Tucks – 3 x 12
Bench Press – 95kg x 5,5,6
Side Plank 3 x 45 secs with 6kg
Burpees – 8 x 10 (30 secs work, 60 rest)

24 Mar

Front Squat Tabata – 30kg (52 reps)

26 Mar

Rowing Machine – 8 x 50 secs fast, 100 secs slow (4.8km total)
Front Squat – 85kg x 5, 5, 7
A1 OHP – 3 x 5 x 60kg
A2 Pullups – 5 x 10kg, 5,5 x 15kg
V-Sits – 14, 12, 10, 9
Weighted Knee Tucks – 4 x 12 x 3.5kg
Stir the Pot – 4 x 30 secs

27 Mar

Burpees – 8 x 10 (30 secs work, 57 rest)
Fasted A.M. Walking ~50 mins

28 Mar

Burpees – 8 x 10 (30 secs work, 55 rest)
Fasted A.M. Walking ~20 mins
Hex DL – 5 x 100kg, 5 x 120kg, 6 x 140kg
Bench Press – 96kg x 5, 5, 6
Bent Over Rows – 6 x 65kg, 2 x 5 x 70kg
L-Sit ISO – 4 x 15 secs
Swiss Ball Crunch – 2 x 10 x 10kg, 10,12 x 20kg
Ab Wheel (with pull in) – 8,7,6,6

Looking much leaner this week, under 71kg which is close to 3kg lost since I started. This week I started with low carb high fat but having read a bodybuilding pre-contest diet plan I switched back to higher carb. Ended up with P140 C160 F65 Cals 1800. I’ve also moved my conditioning to first thing in the morning and followed it with fasted walking. Probably two weeks to go before I call it quits, but a lot of people do 12 week transformations so we shall see.

A post shared by 9to5 Strength (@9to5strength) on Mar 27, 2018 at 1:33pm PDT

[Fraser_9to5]

15 Mar

Fasted A.M. Walking ~40 mins
20kg Sandbag Squat x 50 – 7:04

16 Mar

Front Squat – 85kg x 5, 5, 5
OHP – 60kg x 5, 5, 5
Burpees – 7 x 8 (24 secs work, 25 rest)
Hanging Leg Raise w Twist – 4 x 10
V-Sit (Rugby ball transfer) – 4 x 10
Stir The Pot – 30s, 30s, 30s

17 Mar

Rowing Machine – 1km in 3:39.2
1250m at 1:59/500m pace
250m in 50.3 secs

19 Mar

Front Squat – 87.5kg x 5, 5, 5
Bench Press – 95kg x 5, 5, 5
L-Sit Hold – 4 x 15 secs
Suitcase DL Hold – 25kg x 30 secs, 35kg x 30 secs, 30 secs

20 Mar

Fasted A.M. Walking ~35 mins
150 Jump Squats in 6:58

21 Mar

Bleep Test – Level 9 Shuttle 11
TRX Inverted Row – 3 x 10
Leg Raise – 3 x 10

Assembled a new piece of gym equipment on the 19th which took hours, meaning I had no enthusiasm for abs or burpees. Woke up today (21st) with a tender lower back so I moved conditioning a day early and finished up with some back exercises and a bit of abs. I’m doing pressing, deadlifts and heavy front squats, alongside lots of burpees so it’s no surprise my back is playing up. Next gym session i’ll start pairing push-pull, so pull ups on OHP day and bent over rows or TRX rows on bench day.

Roughly the same macro’s this week, still getting vegetables in but relying on bread too much. Have been tracking my weight and decided to plot it today. Pleasantly surprised by the slope as I feel like i’ve stalled a bit. The first three weeks I didn’t focus on dropping calories, it was all about doing ab training 4x/week. Weeks 4-10 are going to be 1800kcals and if I need a boost i’ll up my training or do more fasted walking.

Effectively down 0.5kg/week since my calorie deficit.

[Fraser_9to5]

8 Mar

Fasted A.M. Walking ~35 mins
Football Pitch Run Length Lunge Width, 2 laps in 9:28

9 Mar

Front Squat – 82.5kg x 5, 5, 5
Bench Press – 92.5kg x 5, 5, 6
Burpees – 5 x 14 (42 secs work, 60 rest)
Hanging Leg Raise w Twist – 4 x 10
Stir The Pot – 30s, 30s, 25s
V-Sit – 3 x 10

10 Mar

Rowing Machine – 10 x 1 min row, 1 min rest

12 Mar

Front Squat – 85kg x 5, 5, 8
OHP – 60kg x 5, 5, 5
Burpees – 3 x 20 (60 secs work, 120 secs rest)
V-Sit (Swiss Ball Transfer) – 4 x 10
Bench Press Situp – 3 x 10 x 40kg
Res Band Woodchop – 3 x 10 secs

13 Mar

Early start and late finish, no time for anything

14 Mar

Hex DL – 5 x 100kg, 5 x 120kg, 7 x 135kg
Bench Press – 93.5kg x 5,5,7
Hanging Leg Raise (Toes To Bar, L-Sit, Knee) x 4, 4, 4
Hanging Leg Raise (1x Toes To Bar, 2x L-Sit, 3 x Knee) x 3
Side Plank – 45 secs, 6kg x 45 secs, 45 secs
Dying Roach – 3 x 30 secs per direction, 10 secs rest
TRX Superman – 25s, 3 x 15s
Burpees – 7 x 8 (24 secs work, 25 secs rest)

I was going to maintain my weights but there’s no harm in increasing them in line with Grey Skull. Looking to increase the volume of ab work in the next few weeks, have decided to shoot for 1700 kcal/day and just wait it out until my abs look good.

This week looks like being around P137 C137 F75 Cals 1770. I didn’t increase my protein intake, I average 10-15g day of EAA’s which are really high quality, so that’s roughly as good as 30g from a food source.

Here I am early March..

A post shared by 9to5 Strength (@9to5strength) on Mar 5, 2018 at 1:47am PST

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