Fraser Young

[Fraser Young]

1 July

21km hike with 900m elevation

2 July

20km hike with 800m elevation

3 July

24km hike with 1250m elevation

5 July

15km hike with 850m elevation

Hiking on holiday.

8 July

Rugby Training – Fitness Tests

10 & 30m run (same run, through two timing gates) – 1.86 & 4.20, 1.79 & 4.08
Standing Broad Jump – 2.45m, 2.46m
Shuttle Run (1200m total – 5 x 20,40,60m) – 5 mins 16 secs

9 July

BW 74.8kg (165lbs)

Speed Skaters 3 x 10
Depth Jump 3 x 5
Power Clean 3 x 5 x 75kg
Front Squat 5 x 5 x 80kg
RDL 12 x 60kg, 2 x 12 x 65kg
Clap Push Up 3 x 10
Bench Press 2 x 5 x 80kg, 3 x 5 x 85kg
Chin Ups 9, 10, 7, 6, 5
A1 T-Bar Row 8, 8, 10 x 55kg
A2 Front Raise 3 x 10 x 5kg

10 July

Brandon Carter Ab Assault, 3 rounds

11 July

5 x (5 x 100m) with 4 mins rest
1:47.4, 1:54.1, 1:54.1, 1:52.9, 1:54.1 (average 1:52.5)

13 July

Rugby Training

Sprint Drills, Plyometrics, Accelerations
4 x 90 sec ~422m
Touch Rugby
Shuttle Runs 3, 2, 1

15 July

BW Jump Lunges 3 x 10
Broad Jump 3 x 5 , best of 8.3 shoe lengths ~ 2.45m (8ft)
Back Squat (fast up) 3 x 5 x 90kg
Back Squat 3 x 5 x 110kg, 2 x 5 x 100kg
DB Walking Lunge 12 x 10kg, 2 x 12 x 15kg
Bent Over Row 3 x 6 x 60kg
OHP 5 x 5 x 47.5kg
Pullups 5 x 7
Single Arm DB Bench 6 x 22.5kg, 6 x 25kg, 2 x 6 x 27.5kg
Tricep Dips 3 x 10

17 July

Speed Skaters 3 x 10 – arrrghghhhhh, pulled my right adductor doing these
Clap Pushups 3 x 10
A1 Power Clean 3 x 5 x 75kg
A2 Depth Jump 3 x 5
Front Squat 5 x 5 x 80kg
RDL 3 x 12 x 65kg
Bench Press 5 x 5 x 85kg
B1 T-Bar Rows 3 x 10 x 55kg
B2 Front Raise 3 x 10 x 5kg
Chin Ups (30 total) 8, 7, 6, 6, 3

18 July

Grass Runs

4 x (6 x 100m) with 5 mins rest
2:20.6, 2:16.4, 2:15.2, 2:16.7 (avg 2:17.1)

19 July

Brandon Carter Ab Assault, 3 rounds

20 July

Rugby Training

Sprint Drills, Plyometrics, Accelerations
5 x 75 sec ~460m

21 July

BW Jump Lunges 3 x 10
Broad Jump 3 x 5, best of 2.35m – my lower back tweaked
Back Squat (fast up) 3 x 5 x 90kg
Back Squat 5 x 4 x 105kg – tweaked back earlier so loads of focus on a tight core
DB Walking Lunge 3 x 12 x 22.5kg
OHP 4 x 5 x 52.5kg
Bent Over Row 3 x 6 x 62.5kg
Pullups 5 x 7
Single Arm DB Bench 3 x 6 x 27.5kg
Tricep Dips 3 x 10

23 July

Speed Skaters 3 x 10
A1 Power Clean 3 x 5 x 75kg
A2 Depth Jump 3 x 5
Front Squat 5 x 4 x 85kg
RDL 3 x 12 x 70kg
Clap Pushups 3 x 10
Bench Press 5 x 4 x 85kg
B1 T-Bar Rows 3 x 10 x 55kg
B2 Front Raise 3 x 8 x 7.5kg
Chin Ups (30 total)

25 Jul

Grass Runs

4 x (6 x 100m) with 5 mins rest
2:15.4, 2:18.0, 2:18.4, 2:19.3 (avg 2:17.8)

Brandon Carter Ab Assault, 3 rounds

27 July

Rugby Training

Drills, Agility Work, Plyometrics
6 x 75 sec run (~450m)

29 July

BW Jump Lunges 3 x 10
Broad Jump 3 x 5, best of 2.35m
Back Squat (fast up) 3 x 5 x 90kg
Back Squat 3,4,4,4 x 110kg
DB Walking Lunge 3 x 12 x 22.5kg
OHP 5 x 3 x 55kg
Bent Over Row 6 x 65kg, 6 x 67.5kg, 7 x 67.5kg
Pullups 5 x 7
Single Arm DB Bench 3 x 6 x 27.5kg
Tricep Dips 3 x 10

31 July

Rowing Machine 20 mins, (~28 strokes per min)
Bleep Test 7.3 – Audio stopped so I felt the test was invalid
Bleep Test 9.3 – Was as tired at level 5 as I was when I stopped the last one

[Fraser Young]

1 June

Power Clean 3 x 6 x 70kg
RDL 4 x 8 x 80kg
Back Squat 4 x 8 x 100kg
Speed Skaters 3 x 8 x 37kg (80lb fixed bar)
Bench Press 4 x 8 x 80kg
T-Bar Row 4 x 8 x 50kg
DB OHP 4 x 8 x 20kg & Rotator Cuff
Pullups 4 x 7

4 June

BW 75.9kg (167lbs)

Tempo Runs (grass)

2 x 8 x 100m (50m jog, 50m walk recovery & 2.5 mins between sets)

First 8 average of 14.6

Second 7 average of 14.4 then last run of 12.8 (speedy!)

6 June

Power Clean 3 x 4 x 80kg
Back Squat 4 x 4 x 115kg
Jumping Lunge 3 x 6 x 40kg
Multi-Directional Lunge 3 x 12 (per leg) x 30kg
Bench Press 4 x 4 x 95kg
Bent Over Row 4 x 8 x 65kg

10 June

Power Clean 3 x 5 x 75kg
RDL 3 x 8 x 80kg, 8 x 85kg
Back Squat 4 x 8 x 100kg
Speed Skaters 3 x 8 x 30kg (65lb fixed bar)
Bench Press 4 x 8 x 80kg
T-Bar Row 4 x 8 x 55kg
DB OHP 4 x 8 x 20kg & Rotator Cuff
Pullups 9, 8, 6, 5

12 June

BW 74.9kg (165lbs)

Tempo Runs (Grass)
Shuttles 5 x (4 x 100m) with 3 mins rest – 89.4, 83.3, 88.3, 91.5, 89.8 (average 1 min 28.5 secs)

13 June

Grass Sprints

4 x 15m
8 x 30m (2.5 mins) – 4.3, 4.2, 4.2, 4.1, 4.2, 4.2, 4.2, 4.2
3 x 60m (3.5 mins) – 7.7, 7.6, 7.7

Brandon Carter Ab Assault, 3 rounds

14 June

Bleep Test

Level 9.5

15 June

Power Clean 3 x 5 x 75kg
RDL 4 x 8 x 85kg
Back Squat 4 x 8 x 105kg – effort!!
Machine Press 8, 8, 8, 6 x 45kg per side
T-Bar Row 4 x 8 x 55kg

18 June

Bench Press 4 x 4 x 95kg
Power Clean 3 x 4 x 80kg
Back Squat 4 x 4 x 115kg
Jump Lunge 3 x 6 x 40kg
Bent Over Row 4 x 8 x 65kg
OHP 2 x 5 x 45kg, 2 x 5 x 47.5kg
Deadlift 4 x 8 x 110kg (2 mins)
Lat Pulldown (neutral grip) 2 x 8 x 60kg, 3 x 8 x 50kg

21 June

Grass Sprints

4 x 15m
8 x 30m (2.5 mins) – 4.2, 4.2, 4.3, 4.3, 4.3, 4.2, 4.2, 4.2
2 x 61m (3.5 mins) – 7.9, 7.9 – didn’t measure until afterwards, paced it out generously so it was at least 60m
100m – 12.6 – happy with this, think 12.8 was the fastest i’ve managed up until now

22 June

A1 Alt DB Bench Press 3 x 8 x 32.5kg
A2 Explosive Pushups 3 x 6
Tricep Dips 10, 7+3, 7+2+1
Power Clean 3 x 5 x 75kg
RDL 3 x 8 x 85kg
Back Squat 4 x 8 x 105kg
B1 T-Bar Row 3 x 10 x 55kg
B2 Front Raise 3 x 10 x 5kg
Incline DB Curl 8 x 15kg, 7 x 15kg, 2 x 8 x 10kg

23 June

BW 75.0kg (165lbs)

Tempo Runs (Grass)
Shuttles 5 x (4 x 100m) with 3 mins rest – 86.5, 84.4, 86.3, 90.0, 85.6 (average 1 min 26.6 secs)

25 June

Football Match (won 9-3)

Scored one goal.

Bench Press 4 x 8 x 80kg
Bent Over Row 4 x 8 x 60kg
Tricep Cable Pushdown 4 x 10 x 4 machine plates (40kg?)
Bicep Curls 3 x 21’s with 20kg bar

29 June

Bleep Test

Level 10.2 (previous 9.5)

Brandon Carter Ab Assault, 3 rounds

[Fraser Young]

3 May

Power Clean 3 x 6 x 70kg
RDL 3 x 10 x 70kg
Back Squat 3 x 10 x 90kg
Pull-ups 4 x 7
Single Arm Machine Row 4 x 8 x 25kg
Bench Press 4 x 4 x 90kg
Ab Ripper X

4 May

Tempo Runs (grass)

3 x 4 x 100m (1 min btw reps, 3 mins btw sets)

15.6, 13.9, 15.2, 14.3 (avg 14.8)
14.6, 15.0, 14.7, 15.6 (avg 15.0)
14.2, 16.0, 14.6, 14.2 (avg 14.8)

Body-weight of 76.5kg (169lbs), think I was trying to get back in shape.

8 May

Power Clean 3 x 4 x 80kg
Back Squat 4 x 4 x 115kg
Jumping Lunge 3 x 6 x 40kg
Multi-Directional Lunge 3 x 12 (per leg) x 20kg
Deadlift 10, 10, 10, 8 x 110kg (2 mins)

20 mins on the floor regretting not putting a leg finisher last

Bench Press 10, 10, 7 x 80kg
Bent Over Row 4 x 10 x 50kg – easy
OHP 1 x 8 x 40kg
Lat Pulldown (neutral grip) 4 x 10 x 50kg

10 May

BW 76.3kg (168lbs)

Tempo Runs (grass)

3 x 4 x 100m (1 min btw reps, 3 mins btw sets)

14.1, 15.6, 14.6, 15.1 (avg 14.9)
13.9, 15.4, 14.7, 15.2 (avg 14.8)
14.3, 15.6, 14.6, 13.9 (avg 14.6)

Brandon Carter Abdominal Assault (one of the versions, with ‘dying roach’)

3 rounds, (with rest, with planks and with mountain climbers)

12 May

Power Clean 3 x 6 x 70kg
RDL 4 x 8 x 75kg
Back Squat 4 x 8 x 95kg
Side Step Squat 3 x 8 x 37kg (80lb fixed bar)
Bench Press 4 x 4 x 95kg
T-Bar Row 3 x 8 x 45kg, 1 x 8 x 50kg
DB OHP 4 x 8 x 20kg
Pullups 4 x 7

15 May

BW 75.9kg (167lbs)

Tempo Runs (grass)

6 x 2 x 100m (30 sec btw reps, 2 mins btw sets)

14.4 & 15.7, 14.6 & 15.2
14.2 & 15.0, 14.4 & 15.3
14.3 & 15.2, 14.3 & 15.5

18 May

Bench Press 4 x 8 x 80kg
Power Clean 3 x 4 x 80kg
Back Squat 4 x 4 x 115kg
Jumping Lunge 3 x 6 x 40kg – much better power on these
Multi-Directional Lunge 3 x 12 (per leg) x 20kg
Bent Over Row 2 x 8 x 60kg, 2 x 8 x 65kg
OHP 3 x 8 x 40kg, 1 x 7 x 40kg
Deadlift 4 x 8 x 110kg (2 mins)
Lat Pulldown (neutral grip) 3 x 8 x 105lbs, 8 x 120lbs
Brandon Carter Ab Assault – 3 rounds, 9 x 20 sec exercises, 8 x 20 sec front plank, 8 x 20 sec mountain climber

19 May

Burpees 12 x 10 (1 min rest)

26 May

BW 75.2kg (166 lbs)

Speed session (grass)

31 yard sprint (1 min rest) – 4.0, 4.1, 4.1, 3.9, 3.9
62 yard sprint (2 min rest) – 7.2, 7.2, 7.2, 7.4, 7.3

[Fraser Young]

1 Apr

OHP 1 x 40kg, 1 x 60kg, 1 x 70kg
Exercise Bike – 25km in 44:50 with resistance 3/7
SL Calf Raises 2 x 10

5 Apr

Bench 8 x 60kg, 5 x 80kg, 3 x 90kg, 1 x 100kg, 0 x 115kg, 1 x 110kg
Pullups 5 x 6

9 Apr

Power Clean 2 x 4 x 80kg
Deadlift 3 x 100kg, 1 x 120kg, 1 x 130kg, 1 x 140kg (belt for 140kg+), 1 x 150kg, 1 x 160kg, 1 x 170kg, 1 x 180kg
Bench Press 4 x 4 x 95kg
Lat Pulldown 10 x 50, 60, 60, 50kg

180kg deadlift was scrappy but 170kg went up smoothly.

13 Apr

Power Clean 3 x 10 x 65kg
RDL 3 x 10 x 70kg
Back Squat 3 x 100kg, 7, 8, 6 x 80kg
Bench Press 4 x 4 x 95kg
Machine Row 4 x 8 x 25kg
DB OHP 3 x 8 x 22.5kg, 1 x 5 x 22.5kg + 3 reps alternate
Pullups 4 x 7

18 Apr

Bench Press 4 x 8 x 70kg
Alt DB Curl 3 x 8 x 12.5kg

22 Apr

Tempo Runs 108 yds (98.75m) 2 x 5 with 50m jog 50m walk (avg 15.8, 14.5)

27 Apr

Tempo Runs (grass)

3 x 4 x 100m (50m jog, 50m walk recovery)

15.8, 15.7, 15.6, 15.0 (avg 15.5)
14.6, 15.0, 15.1, 15.0 (avg 14.9)
15.0, 15.5, 15.5, 13.5 (avg 14.9)

BW Walking Lunge 2 x 30

I had a body-weight of 78.1kg (172lbs) on 27th April. Don’t remember ever being that heavy.

[Fraser Young]

1 Mar

OHP 6 x 3 x 62.5kg
T-Bar Row 5 x 12 x 45kg
Bench Press 8,8,8,6,6 x 80kg (2 mins)
Lat Pulldown 6 x 10 x 50kg
Preacher Curl 5 x 8 x 20kg
Ab Ripper X

4 Mar

Power Clean 2 x 5 x 70kg, 5 x 75kg
A1 Back Squat 3 x 5 x 110kg
A2 Borzov Jumps 3 x 5
RDL 10,9,8,7,6 x 70kg
Bench Press (30 reps, 30 secs rest) 80kg x 13, 6, 5, 4, 2
Machine Rows 6 x 10 x 22.5kg
B1 Pull-ups (30) = 9, 7, 5, 5, 4
B2 Alternate DB Press (30) 20kg x 10, 8, 7, 5
Ab Ripper X

7 Mar

Power Clean 3 x 5 x 75kg
A1 Deadlift 3 x 5 x 120kg
A2 Squat Jumps 2 x 5 (forgot them first set)
Back Squat 12, 10, 8 x 90kg, 12 x 90kg, 10 x 95kg, 8 x 100kg
OHP 2 x (6 x 50kg, 5 x 55kg, 4 x 60kg)
T-Bar Row 5 x 10 x 45kg
Lat Pulldown 5 x 10 x 50kg
3 Way Shoulder Raise 12,10,8 x 5kg per hand

10 Mar

Power Clean 3 x 5 x 75kg
Back Squat 3 x 5 x 110kg
Bench Press 3 x 5 x 90kg
Bent Over Rows (smith machine) 6 x 10 x 50kg
Incline DB Press (30 total, 30 secs rest) 25kg x 14, 7, 5, 4
Deadlift 4 x 10 x 100kg (60 secs)
Hex Bar Shrugs 6 x 10 x 40kg

15 Mar

Power Clean 5 x 75kg, 4 x 80kg, 3 x 85kg, 2 x 90kg, 0 x 95kg
Back Squat 5 x 110kg, 4 x 115kg, 3 x 120kg, 2 x 125kg, 1 x 130kg
RDL 4 x 8 x 70kg
Bench Press 5 x 90kg, 4 x 92.5kg, 3 x 95kg, 2 x 97.5kg, 2 x 100kg
Machine Row 4 x 10 x 22.5kg
DB OHP 10 x 25kg, 10 x 22.5kg, 4+4 (alternate) x 22.5kg, 8 (alternate) x 22.5kg
Pullups 8,7,6,5,4

19 Mar

Power Cleans 4 x 4 x 80kg
A1 Back Squat 4 x 4 x 115kg
A2 Borzov Jumps 4 x 4
Deadlift 4 x 10 x 110kg (2 mins)
Bench Press 4 x 4 x 95kg
Lat Pulldown 4 x 10 x 50kg
T-Bar Rows 4 x 10 x 45kg

24 Mar

Abs

25 Mar

Press-ups, 50
Hex Bar DL 3 x 5 x 70kg

30 Mar

Exercise Bike – 25km in 52:52 with resistance 3/7
SL Calf Raises – 10

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