Fraser Young

[Fraser Young]

June 1

Power Clean 3 x 5 x 82.5kg
Bench Press 3 x 5 x 92.5kg
Back Squat 3 x 5 x 112.5kg
DB OHP 3 x 10 x 25kg
DB Hammer Rows 3 x 10 x 25kg
DB Incline Curls 3 x 10 x 15kg
DB Supine Tricep Ext 3 x 10 x 15kg
Abs 2 x 3 mins

June 4

Power Clean 5 x 82.5kg, 4 x 85kg, 3 x 87.5kg, 2 x 90kg, 1 x 95kg
Bench Press 5 x 92.5kg, 4 x 95kg, 3 x 97.5kg, 2 x 100kg, 1 x 102.5kg
Back Squat 5 x 112.5kg, 4 x 115kg, 3 x 117.5kg, 2,1 x 120kg
Pull-ups 3 x 8
DB Incline Curls 3 x 10 x 15kg
Abs 2 x 3 mins

June 8

Power Clean 3 x 5 x 82.5kg
Bench Press 3 x 5 x 92.5kg
Back Squat 3 x 5 x 112.5kg
Abs 2 x 3 mins

June 11

Track Work

2 x 5 x 100m – average 13.9, best runs were 13.4 and only one worse than 14.3

Power Clean 3 x 10 x 62.5kg
Bench Press 5 x 92.5kg, 4 x 95kg, 3 x 97.5kg, 2 x 100kg, 1 x 105kg
Back Squat 5 x 112.5kg, 4 x 115kg, 3 x 117.5kg, 2,1 x 120kg
Pull-ups 2 x 8
Chin Ups 2 x 10
Abs 2 x 3 mins

June 13

Power Clean 3 x 5 x 82.5kg
Bench Press 3 x 10 x 80kg
Back Squat 3 x 10 x 100kg
DB OHP 2 x 10 x 25kg
DB Hammer Rows 2 x 10 x 25kg
DB Incline Curls 2 x 10 x 15kg
DB Supine Tricep Ext 2 x 10 x 15kg
Abs 3 mins

June 16

Power Clean 5 x 82.5kg, 4 x 85kg, 3 x 87.5kg, 2 x 90kg, 1 x 95kg
Bench Press 3 x 5 x 95kg
Back Squat 3 x 5 x 115kg
Incline Hammer Row 3 x 10 x 25kg
Abs 3 x 2 mins

June 29

Abs 2 mins

Power Clean 3 x 10 x 65kg
Bench Press 3 x 10 x 80kg
Back Squat 3 x 10 x 100kg

Had two weeks resting a pec injury, did play 9-a-side football for an hour on the 24th and 26th and found it worked me a lot aerobically.

[Fraser Young]

May 12

Power Clean 3 x 5 x 80kg
Bench Press 2 x 5 x 90kg, 1 x 5 x 92.5kg
Back Squat 3 x 5 x 110kg
DB OHP 3 x 10 x 22.5kg
DB Hammer Rows 3 x 10 x 22.5kg
DB Incline Curls 3 x 10 x 15kg
DB Supine Tricep Ext 3 x 10 x 15kg
Abs 2 x 3 mins

May 14

Power Clean 5, 4 x 80kg, 3 x 82.5kg, 2 x 87.5kg, 1 x 90kg
Bench Press 5 x 92.5kg, 4 x 95kg, 3 x 97.5kg, 2 x 100kg, 1 x 102.5kg
Back Squat 5, 4 x 110kg, 3 x 112.5kg, 2,1 x 115kg
DB OHP 3 x 10 x 22.5kg
DB Hammer Rows 3 x 10 x 22.5kg
DB Incline Curls 3 x 10 x 15kg
DB Supine Tricep Ext 3 x 10 x 15kg
Abs 2 x 3 mins

May 18

Power Clean 3 x 5 x 80kg
Bench Press 3 x 5 x 92.5kg
Back Squat 3 x 5 x 110kg

May 21

Power Clean 3 x 10 x 60kg
Bench Press 1 x 10 x 75kg, 2 x 10 x 77.5kg
Back Squat 3 x 10 x 95kg
DB OHP 3 x 10 x 22.5kg
DB Hammer Rows 3 x 10 x 22.5kg
DB Incline Curls 3 x 10 x 15kg
DB Supine Tricep Ext 3 x 10 x 15kg
Abs 2 x 3 mins

May 28

Power Clean 5, 4 x 80kg, 3 x 82.5kg, 2 x 87.5kg, 1 x 92.5kg
Bench Press 5 x 92.5kg, 4 x 95kg, 3 x 97.5kg, 2 x 100kg, 1 x 102.5kg
Back Squat 5, 4 x 110kg, 3 x 112.5kg, 2,1 x 115kg
DB OHP 3 x 10 x 22.5kg
DB Hammer Rows 3 x 10 x 22.5kg
DB Incline Curls 3 x 10 x 15kg
DB Supine Tricep Ext 3 x 10 x 15kg
Abs 2 x 3 mins

May 30

Power Clean 3 x 10 x 60kg
Bench Press 3 x 10 x 77.5kg
Back Squat 3 x 10 x 95kg
DB OHP 3 x 10 x 22.5kg
DB Hammer Rows 3 x 10 x 22.5kg
DB Incline Curls 3 x 10 x 15kg
DB Supine Tricep Ext 3 x 10 x 15kg
Abs 2 x 3 mins

[Fraser Young]

Apr 6

Too long without lifting!!

Been up in London and itching to lift all week.

Back Squats 4 x 8 x 105kg
RDL 2 x 8 x 72.5kg, 2 x 8 x 77.5kg
Swiss Ball HS Curls 4 x 10
KB Swings 4 x 25 x 20kg
Abs 2.5 mins pre, post

I haven’t trained legs since March 17th as I had a calf pull in a rugby match. It was bruised this week all around where the swelling was restricted by my sock, it’s fine to walk and maybe jog on but no more than that.

Apr 7

Bench Press 4 x 8 x 80kg – 2 mins recovery
Pendlay Rows 5 x 5 x 70kg
A1 Chin Ups 4 x 9
A2 Incline Curls 4 x 9 x 10kg
B1 California Press 4 x 9 x 40kg
B2 DB Extensions 4 x 9 x 12.5kg
Abs 2.5 mins pre, 2.5 mins post

Apr 9

Front Squats 4 x 8 x 70kg
Deadlift 4 x 4 x 120kg
Lunge Jumps 4 x 8
Abs 3 mins

Apr 11

DB Curl & Press 4 x 9 x 15kg – massive mistake doing these first
Incline Chest Press 2 x 8 x 55kg, 2 x 8 x 60kg
A1 Pullups 4 x 9
A2 OHP 3 x 9 x 50kg
Incline Hammer Row 4 x 12 x 20kg
Abs 3 mins pre 3 mins post

Apr 13

Back Squats 6,7,6,6 x 110kg
RDL 2 x 8 x 80kg, 2 x 8 x 90kg
Reverse Lunges 2 x 10 x 60kg
Swiss Ball HS Curls 3 x 15
Abs 3 mins pre, post

Apr 14

Bench Press 4 x 7 x 85kg
Pendlay Rows 5 x 5 x 70kg
A1 Chin Ups 4 x 11
A2 Incline Curls 4 x 9 x 10kg
B1 California Press 4 x 10 x 40kg
B2 DB Extensions 4 x 9 x 12.5kg
Abs 3 mins pre, post

Apr 16

Track Work

200m (4,6,6,8 mins rest) 28.3, 27.2, 27.1, 26.1, 28.1

May 8

Power Clean 3 x 10 x 60kg
Bench Press 3 x 10 x 75kg
Back Squat 3 x 10 x 95kg
DB OHP 3 x 10 x 20kg
DB Hammer Rows 3 x 10 x 20kg
DB Incline Curls 3 x 10 x 12.5kg
DB Supine Tricep Ext 3 x 10 x 12.5kg
Abs 2 x 3 mins

Just moved to South London and working in West London about 65 hrs a week + 20 hrs travel so finding it hard to squeeze anything in.

May 8

Power Clean 3 x 10 x 60kg
Bench Press 3 x 10 x 75kg
Back Squat 3 x 10 x 95kg
DB OHP 3 x 10 x 20kg
DB Hammer Rows 3 x 10 x 20kg
DB Incline Curls 3 x 10 x 12.5kg
DB Supine Tricep Ext 3 x 10 x 12.5kg
Abs 2 x 3 mins

[Fraser Young]

Mar 2

Back Squat 5 x 8 x 102.5kg
A1 RDL 4 x 8 x 70kg
A2 Reverse Lunge 1 x 8 x 60kg, 3 x 7 x 60kg
B1 Swiss Ball HS Curls 4 x 8
B2 Resistance Band HS Curls 4 x 8
Single Leg Calf Raises 4 x 15 per leg
KB Swing 20kg x 10, 15, 25, 50
Ab Circuit 2.5 mins (before session), 2 x 2.5 mins after session
Treadmill Walk, 15 mins 3 degree inclince 6.7kph

Mar 3

Bench Press 75kg x 8, 8, 8, 8, 5
Incline Chest Press 50kg x 9, 9, 8, 8
A1 Chin Ups 4 x 9
A2 Incline Curls 4 x 9 x 10kg
B1 California Press 4 x 9 x 40kg
B2 DB Extension 3 x 9 x 12.5kg, 1 x 9 x 10kg
Abs 2.5 mins pre, 2 x 2.5 mins post
Treadmill Walk 20 mins 3 degree 6.6kph

Mar 4

Track Work

2 x 4 x 100m (40m jog between) time per 400m 1:18, 1:16
4 x 2 x 200m (80m jog between) time per 400m 1:14, 1:13
2 x 400m (lie face down weeping between reps) 1:13, 1:10

Abs

A1 Crunch w Pause 4 x 30
A2 Reverse Crunch 4 x 30

B1 Weighted Twists 4 x 30 x 10kg
B2 Hanging Leg Raise 4 x 15

Treadmill Walk 20 mins 6.6kph

Mar 5

Front Squats 75kg x 8, 8, 8, 8
Deadlift 110kg x 8, 8, 8, 8
A1 Good Mornings 55kg x 8, 60kg x 8, 8, 8
A2 – Fwd Lunge 60kg x 7, 7, 7, 7
Calf Raise 90kg x 8, 8, 8, 8
KB Swings 20kg x 10, 15, 25
Abs 2.5 mins pre, 2 x 2.5 mins post
Treadmill 5 mins then legs gave up

Mar 6

A1 Pullups 4 x 8
A2 OHP 4 x 8 x 50kg
B1 Pendlay Rows 4 x 8 x 60kg
B2 DB Curl & Press 4 x 7 x 15kg
C1 Incline Hammer Row 4 x 12 x 17.5kg
C2 Lateral Raises 4 x 12 x 5kg
Rotator Cuff 2 x 12 x 2.5kg
Abs 2.5 mins pre, 2 x 2.5 mins post

Mar 8

Rugby Match (Lost 30-19)

Scored one try.

Mar 10

Back Squat 5 x 8 x 105kg
A1 RDL 4 x 8 x 70kg
A2 Reverse Lunges 4 x 8 x 60kg
B1 Swiss Ball HS Curl 4 x 9
B2 SL Calf Raise 4 x 15
KB Swings – 10, 15, 10, 15
Jump Rope – 250 total reps
Abs 2.5 mins pre, 2 x 2.5 mins post

Mar 11

Bench Press 5 x 8 x 75kg
Incline Chest Press 4 x 8 x 52.5kg
A1 Chin Ups 4 x 9
A2 Incline Curls 4 x 9 x 10kg
B1 California Press 4 x 9 x 40kg
B2 DB Extensions 4 x 9 x 12.5kg
Abs 2.5 mins pre, 2 x 2.5 mins post
Jump Rope 5 x 60 reps

Mar 12

Track Work

2 x 4 x 100m (40m jog between) time per 400m 1:07, 1:07
4 x 2 x 200m (80m jog between) time per 400m 1:05, 1:10
2 x 400m (lie face down weeping between reps) 1:10, 1:07

Took ten seconds off my 4 x 100m runs, pleased to get back to speed in such a short time. Average was 17 secs per 100m for the whole 2.4km tempo, think the 100m could get down to 15 secs and the 200m to 16 secs.

Abs

A1 Weighted Twists 4 x 40 x 10kg
A2 Hanging Leg Raise 4 x 15

B1 Crunch w Pause 4 x 30
B2 Reverse Crunch 4 x 30

Prone Knee Tuck on Swiss Ball 4 x 10

Mar 13

Front Squats 80kg x 8, 7, 6, 6
Deadlift 110kg x 8, 8, 8, 8
A1 SL Hip Raise 4 x 10
A2 – Fwd Lunge 60kg x 7, 7, 7, 7
Calf Raise 90kg x 10, 10, 9, 9
KB Swings 20kg x 10, 15, 25, 50
Abs 2.5 mins pre, 2 x 2.5 mins post
Jump Rope 4 x 75 reps

Mar 14

A1 Pullups 4 x 8
A2 OHP 4 x 8 x 50kg
B1 Pendlay Rows 4 x 8 x 60kg
B2 DB Curl & Press 4 x 8 x 15kg
C1 Incline Hammer Row 4 x 12 x 17.5kg
C2 Lateral Raises 4 x 12 x 5kg
Rotator Cuff 2 x 12 x 2.5kg
Abs 2.5 mins pre, 2 x 2.5 mins post
Jump Rope 90, 80, 70, 60

Mar 16

Bench Press 77.5kg x 8, 8, 8, 8, 4
Incline Chest Press 55kg x 8, 8, 8, 6
A1 Chin Ups 4 x 9
A2 Incline Curls 4 x 9 x 10kg
B1 California Press 4 x 9 x 40kg
B2 DB Extensions 4 x 9 x 12.5kg
Abs 2.5 mins pre, 2 x 2.5 mins post

Mar 17

Back Squat 107.5kg x 8, 8, 7, 7, 6
A1 RDL 4 x 8 x 72.5kg
A2 Reverse Lunges 4 x 8 x 60kg
B1 Swiss Ball HS Curl 4 x 10
B2 SL Calf Raise 4 x 15
KB Swings 20kg x 10, 15, 25, 40
Jump Rope – 300 total reps
Abs 2.5 mins pre, 2 x 2.5 mins post

Mar 18

A1 Pullups 4 x 9
A2 OHP 4 x 9 x 50kg
B1 Pendlay Rows 4 x 10 x 60kg
B2 DB Curl & Press 4 x 8 x 15kg
C1 Incline Hammer Row 4 x 12 x 20kg
C2 Lat Raise 4 x 15 x 5kg
Abs 2.5 mins pre 2.5 mins post

Mar 19

Front Squat 4 x 8 x 80kg
Deadlift 4 x 8 x 112.5kg
A1 SL Hip Raise 4 x 12
A2 Fwd Lunge 4 x 7 x 60kg
Abs 2.5 mins pre, 2.5 mins post

Mar 20

Track Work

2 x 4 x 100m (40m jog between) time per 400m 1:05, 1:07
4 x 2 x 200m (80m jog between) time per 400m 1:06, 1:08
2 x 400m (lie face down weeping between reps) 1:12, 1:06

Pleased with the series except for the pathetic first attempt at the 400m where I held back far too much and actually suffered more for the extra 6 seconds of effort.

Abs

A1 Weighted Twists 4 x 40 x 10kg
A2 Hanging Leg Raise 4 x 15

B1 Crunch w Pause 4 x 30
B2 Reverse Crunch 4 x 30

Prone Knee Tuck on Swiss Ball 4 x 10

Mar 22

Rugby Match (Lost 38-3)

Mar 24

Bench Press 80kg x 12, 8, 6, 5
Incline Chest Press 55kg x 10, 8, 8, 6
A1 Chin Ups 4 x 9
A2 Incline Curls 4 x 9 x 10kg
B1 California Press 4 x 9 x 40kg
B2 DB Extensions 4 x 9 x 12.5kg
Abs 2.5 mins pre, 2.5 mins post

Mar 28

A1 Pullups 4 x 9
A2 OHP 4 x 10 x 50kg
B1 Pendlay Rows 4 x 10 x 60kg
B2 DB Curl & Press 4 x 9 x 15kg
C1 Incline Hammer Row 4 x 12 x 20kg
C2 Lat Raise 4 x 15 x 5kg
Abs 2.5 mins pre 2.5 mins post

Mar 30

Bench Press 80kg x 12, 8, 4, 5
Incline Chest Press 55kg x 10, 8, 7, 7
A1 Chin Ups 4 x 9
A2 Incline Curls 4 x 9 x 10kg
B1 California Press 4 x 9 x 40kg
B2 DB Extensions 4 x 9 x 12.5kg
Abs 2.5 mins pre, 2.5 mins post

[Fraser Young]

Feb 2

Snatch (1) to Overhead Squat (reps) 2 x 10 x 40kg

Track Work

15 x 15m accelerations from a rolling start
400m – 58.1
2 x 6 x (2 x 55m run, 55m jog)
Ab Planks – 3 x 100 secs

Feb 4

Bench Press 8 x 85kg, 5 x 97.5kg, 3 x 102.5kg, 1 x 112.5kg, 2 x 1 x 110kg, 5 x 97.5kg
Pendlay Rows 2 x 3 x 75kg, 4 x 3 x 80kg
A1 OHP 5 x 5 x 60kg
A2 Pullups 5 x 6
B1 Bicep Curls 3 x 5 x 45kg
B2 Skull Crushers 3 x 5 x 45kg

Feb 6

A1 Incline BB Chest Press 15 x 55kg, 12 x 55kg, 20 x 45kg
A2 DB Row 15 x 27.5kg, 12 x 27.5kg, 20 x 22.5kg
3 Way Raise 12, 10, 8 x 5kg
Incline Hammer Rows 3 x 15 x 17.5kg
B1 DB Preacher Curl 2 x 15 x 15kg
B2 OH 1 Arm DB Ext 2 x 15 x 15kg
Treadmill Walk 6.4-6.7ph, 3 degree incline, 46 mins

Feb 11

Back Squat 115kg x 5, 6, 5, 5, 3
Deadlift 8 x 115kg, 6 x 120kg, 4 x 125kg, 2 x 135kg
HS Swiss Ball 5 x 10
SL Calf Raise 3 x 20
Ab Wheel 3 x 20

Feb 12

Bench Press 8 x 85kg, 5 x 97.5kg, 3 x 102.5kg, 3 x 1 x 112.5kg, 5 x 95kg
Pendlay Rows 6 x 3 x 80kg
A1 OHP 5 x 5 x 60kg
A2 Pullups 5 x 6
B1 Bicep Curls 3 x 5 x 45kg
B2 Skull Crushers 3 x 5 x 45kg
Treadmill Walk 12 mins

Feb 13

RDL 3 x 12 x 80kg
Back Squat 25 x 60kg, 20 x 70kg, 15 x 80kg
Fwd/Rev Lunge 30 x 50kg
Ab Planks 3 x 100 secs
Treadmill Walk 13 mins

Feb 14

A1 Incline Chest Press 15 x 57.5kg, 12 x 57.5kg, 20 x 47.5kg
A2 DB Row 15 x 27.5kg, 12 x 27.5kg, 20 x 22.5kg
B1 DB Curls 2 x 15 x 15kg
B2 DB Ext 2 x 15 x 15kg

Feb 18

Back Squat 115kg x 8, 6, 6, 4
Deadlift 8 x 115kg, 6 x 120kg, 4 x 125kg, 2 x 135kg
HS Swiss Ball 4 x 12
SL Calf Raise 3 x 20
Ab Wheel 3 x 25

Feb 18 pm

Bench Press 8 x 85kg, 5 x 97.5kg, 3 x 102.5kg, 3 x 1 x 115kg, 5 x 97.5kg
Pendlay Rows 6 x 3 x 80kg
A1 OHP 5 x 5 x 60kg
A2 Pullups 5 x 7
B1 Bicep Curls 3 x 5 x 45kg
B2 Skull Crushers 3 x 5 x 45kg

Feb 19

Track Work

Shuttle Run (Triangle – ~45m run, ~45m run, ~45m jog)

10 x 2 laps, 2 mins rest between each

Feb 20

A1 Incline Chest Press 15 x 57.5kg, 12 x 57.5kg, 19 x 47.5kg
A2 DB Row 15 x 27.5kg, 12 x 27.5kg, 20 x 22.5kg
B1 DB Curls 2 x 15 x 15kg
B2 DB Ext 2 x 15 x 15kg
Treadmill Walk 25 mins

Feb 22

Snatch (1) to Overhead Squat (reps) 3 x 10 x 40kg

Rugby Match (Lost 24-19)

Scored one try.

Feb 23

Back Squat 4 x 8 x 100kg, 1 x 7 x 100kg
A1 Reverse Lunge 4 x 8 x 60kg
A2 RDL 4 x 8 x 70kg
B1 Swiss Ball HS Curls 4 x 8
B2 Resistance Band HS Curls 4 x 8
Single Leg Calf Raises 4 x 15 per leg
Ab Circuit 2 mins (before session), 2 x 2 mins after session
Treadmill Walk, 15 mins 3 degree inclince 6.5kph

Feb 24

Bench Press 2 x 8 x 80kg, 1 x 6 x 80kg, 1 x 6 x 70kg, 1 x 6 x 60kg
Incline Chest Press 4 x 8 x 50kg
A1 Chin Ups 4 x 8
A2 Incline Curls 4 x 8 x 10kg
B1 California Press 4 x 8 x 40kg
B2 Single Arm DB Extension 4 x 8 x 12.5kg
Ab Circuit – 2 mins (before), 2 x 2 mins (after)
Treadmill Walk 20 mins 3 deg incline 6.6kph

Feb 25

Treadmill Walk, 45 mins 3 deg incline 6.6kph – carb fasted AM cardio

Track Work

4 x 6 shuttle runs (run 55m, run 55m, jog 55m)

No ball or going to ground this time and it wasn’t nearly challenging enough. I could only use the local cinder track as all grassy areas are waterlogged.

Abs

Crunch w Pause 3 x 20
Hanging Leg Raise 3 x 15
Weighted Twists 3 x 30 x 10kg
Seated Leg Raise 3 x 20
Reverse Crunch 3 x 20
Chest to Floor 3 x 20 – not an ab exercise, thought I should include these since there were none in my shuttle runs

Feb 26

Deadlift 4 x 8 x 100kg
Front Squat 8 x 80kg, 3 x 8 x 70kg
A1 Good Mornings 8 x 50kg, 3 x 11 x 50kg
A2 Forward Lunge 8 x 60kg, 3 x 7 x 60kg
Calf Raise 80kg x 8, 9, 10, 11
KB Swings 20kg x 10, 15, 25, 50
Abs Circuit – 2 mins pre, 2 x 2 mins after
Treadmill Walk, 15 mins 6.6kph 3 deg incline

Feb 27

A1 OHP 3 x 8 x 50kg, 1 x 6 x 50kg
A2 Pullups 3 x 8, 1 x 7
B1 Pendlay Rows 4 x 6 x 70kg
B2 Hyperextensions 4 x 8
C1 Incline Hammer Row 4 x 10 x 17.5kg
C2 Lateral Raises 4 x 12 x 5kg
Abs 2 mins pre, 2 x 2 mins post

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