Fraser Young

[Fraser Young]

July 7

Bench Press 3 x 10 x 80kg
DB Bicep Curl 3 x 10 x 15kg
DB Tricep Extension 3 x 10 x 15kg
Abs 2 x 2 mins

July 10

Bench Press 3 x 10 x 80kg
Pullups 3 x 9
DB Bicep Curl 3 x 10 x 15kg
DB Tricep Extension 3 x 10 x 15kg
Abs 2 x 2 mins

July 12

Back Squat 105kg x 9, 8, 7
Pullups 3 x 9
Bench Press 85kg x 9, 8, 8
DB Bicep Curl 3 x 10 x 15kg
DB Tricep Extension 3 x 10 x 15kg
Abs 2 x 2 mins

July 14

Rugby Training

Walked straight into a f**king bleep test didn’t I. New club in South London, nice group of guys all about my age or a few years younger. I’m only after the 3rd XV with the oldies – though now that I think about it i’m 6 mins from the pitch and my work is flexible enough that I could make training twice a week.

So the bleep test, i got 10.1 (excuses: too lazy to squeeze another 0.2 out my legs and I had squat doms that held me back). Outside backs have been set a target of 13.5, I like the idea of performance targets so i’ll work hard in the stamina side of training and see where I land.

July 15

Bench Press 85kg x 10, 10, 7
Squat 105kg x 9, 8, 7
Pullups 3 x 9
Abs 2 x 2 mins

July 16

Rugby Training

Gym Tests

Max. Pressups (to depth) in 2 mins – 80
Max. Burpees (with jump & overhead clap) in 2 mins – 42

July 18

Football – 75 mins.

Went to do my warm up jog and someone passed the ball to me so I kicked it back quite hard and tweaked my adductor. Absolutely livid with myself, i knew I was tight from rugby and warm up was priority number one.

July 20

Bench Press 85kg x 10, 8, 6
Pullups 3 x 9
Bicep Curls 3 x 12 x 15kg
DB Tricep Ext 3 x 12 x 15kg
Abs 2 x 2 mins

July 24

5-a-side football tournament

Played 7 x 12-15 minute games, took the first few easy and gradually kicked the ball harder until i was near 100%. I did a lot of adductor rehab exercises, foam rolling, glute activation in the morning and it gave me the confidence to play.

July 25

Back Squat 5 x 5 x 110kg
SL Hip Bridge 3 x 12
Bench Press 5 x 5 x 90kg
A1 Inverted Row 3 x 12
A2 Bicep Curl 3 x 12 x 15kg
A3 Tricep Extension 3 x 12 x 15kg
Abs 3 x 2 mins

July 28

Rugby Training – Fitness Work

Shuttle Runs, 10m & WB, 20m & JB x 10 off 45 secs
Shuttle Runs 10m, 20m, 30m off 45 secs x 9 (i missed one as i was dying)
Shuttle Runs 2 x 50m off 60 secs x 10
100m, 150m, 200m, 250m, 300m, 250m, 200m, 150m, 100m off 90 secs on the way up and 100 secs on the way down
Touch 20 mins

July 30

Rugby Training

3 station circuit x 2

A 90 sec hit tackle pad, drop to floor, up again, repeat (with partner)
B 3 minutes agility
C 3 minutes (5 burpee, 10 press-up, 15 squat, repeat)

5 x 20m from prone start

Work in pods, passing, some rucking with pads

July 31

Back Squat 5 x 5 x 110kg
Bench Press 4 x 5 x 90kg, 1 x 4 + 1 x 90kg (racked then last rep)
Pogo Jumps 5 x 20 (meant to be good for calves)
KB Swings 3 x 15 x 20kg (good for HS)
SL Hip Bridge 3 x 12 (good for glute activation)
A1 Inverted Row 3 x 12
A2 Bicep Curl 3 x 12 x 15kg
A3 Tricep Extension 3 x 12 x 15kg
Rotator Cuff 2 x 10 x 2.5kg
Abs 3 x 2 mins

[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

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