Fraser Young

[Fraser Young]

1 Feb

Bench Press 5 x 3 x 92.5kg, 3 x 97.5kg
Pullups 5 x 6
Incline DB Bench 2 sets of 3 x 10 x 22.5kg
Machine Row 6 x 10 x 21.25kg
Kneeling Cable Crunch 4 x 12 x 70kg
Tricep Pushdown 6 x 10 x 35kg

3 Feb

KB swings, Abductor/Adductor & Glute work to warm up
Power Clean 2 x 75kg, 2 x 80kg, 2 x 85kg, 2 x 90kg
Back Squat 4 x 100kg, 4 x 110kg, 4 x 120kg, 2 x 4 x 125kg
Plyo Jumps 2 x 25 x 2.5kg
Smith Machine RDL 5 x 8 x 75kg (90 secs)

5 Feb

OHP 2 x 3 x 60kg, 3 x 3 x 62.5kg, 3 x 60kg
T-Bar Row 6 x 10 x 40kg
Bench Press 5 x 8 x 75kg (2 mins)
Lat Pulldown 10 x 40kg, 3 x 10 x 50kg, 2 x 10 x 40kg
Kneeling Cable Crunches 4 x 12 x 70kg
Cable Curl 6 x 10 x 40kg

7 Feb

Rugby Match – 4th XV (Lost ~70-12)

10 Feb

Power Clean 2 x 2 x 80kg, 2 x 2 x 85kg
Deadlift 4 x 4 x 120kg, 4 x 130kg
Plyo Jumps 2 x 25 x 2.5kg
Bent Over Rows 5 x 5 x 75kg
BBB Deadlift 5 x 10 x 80kg

12 Feb

Bench Press 6 x 3 x 95kg
Weighted Pullups 2 x 6 x 5kg, 3 x 5 x 5kg
Incline DB Press 2 x 3 x 10 x 22.5kg
Machine Row 6 x 10 x 21.25kg
Kneeling Cable Crunch 4 x 15 x 70kg
Tricep Pushdown 5 x 8 x 40kg (90 secs)

14 Feb

Power Clean 2 x 75kg, 2 x 80kg, 2 x 85kg, 2 x 90kg
OHP 6 x 3 x 62.5kg
Back Squat 5 x 4 x 120kg
Plyo Jumps 2 x 25 x 2.5kg
T Bar Rows 3 x 10 x 40kg, 3 x 10 x 45kg, 4 x 55kg
Smith Machine RDL 5 x 8 x 75kg (90 secs)

15 Feb

Bench Press 3 x 8 x 80kg, 7 x 80kg, 5 x 80kg
Lat Pulldown 6 x 10 x 40kg
BB Bicep Curl 3 x 10 x 30kg

17 Feb

Deadlift (deload) 3 x 5 x 70kg
Bench Press (deload) 3 x 5 x 60kg
Exercise Bike 12 mins
Treadmill 12 mins

18 Feb

Exercise Bike – 50 mins

Just plodded along on it, was only there to keep my girlfriend company in the gym.

19 Feb

OHP (deload) 3 x 5 x 30kg
Back Squat (deload) 3 x 5 x 60kg
Abs 3.5 mins

21 Feb

Rugby Match – 5th XV (Won 25-5)

Scored one try.

23 Feb

Power Clean 2 x 75kg, 2 x 80kg, 2 x 85kg
Deadlift 5 x 4 x 125kg
Plyo Jumps 2 x 25 x 2.5kg
Bent Over Rows 5 x 5 x 70kg
Deadlift 5 x 9 x 90kg (75 secs)

24 Feb

Bench Press 2 x 3 x 95kg, 2 x 3 x 100kg, 2 x 3 x 95kg
Weighted Pullups 6,6,5 x 5kg, 2 x 6 x BW
Incline DB Press 3 x 10 x 22.5kg, 10,10,7 x 22.5kg
Machine Row 2 x (2 x 10 x 22.5kg, 1 x 10 x 20kg)
Tricep Dips 15, 12, 9, 8
Ab Ripper X – complete

27 Feb

Power Clean 2 x 75kg, 2 x 80kg, 2 x 85kg
Back Squat 5 x 4 x 120kg
Plyo Jumps 2 x 25 x 2.5kg
RDL 5 x 8 x 80kg

[Fraser Young]

22 Jan

Power Clean – 3 x 3 x 75kg
Back Squat – 6,6,6,4 x 107.5kg
Hip Thrusts – 4 x 6 x 100kg
Seated SL Calf Raise – 2 x 15 x 25kg
Standing SL Calf Raise – 2 x 12 x 10kg
Hollow Rock – 3 x 30 secs

Good session, nice to improve hip thrusts. I pushed it in the 3rd set of squats and had nothing for the final set. Switching up calf raises to hit the soleus using a seated raise.

23 Jan

Bench Press – 3 x 6 x 85kg
Pull ups – 3 x 4 x 15kg
BB Rows – 3 x 6 x 70kg
Leg Raises – 3 x 12

Short and sweet, surprised that having done 3 weeks of 50 pull ups a day I struggled so much with them. I did have a week off but perhaps my body needs longer to fully recover. Making a point of including abs more often now.

25 Jan

Walking Lunges – 5 x 100 (3 mins)
Sissy Squats – 13,14,12,13 (52 total)
Swiss Ball HS Curls – 14,14,14,14,14,12 (82 total)
Glute Raises – 14,14,13,14 (55 total)

Wow. I took a caffeine pill to reduce perceived exertion and also made a metal playlist to get me through the lunges, and it worked well at first. The last few sets were very stop-start, doing 10 at a time and the sets were 5.5 to 7 minutes each. I’ve not been paying attention to whether I beat my totals each week in the other exercises, in fact I know I haven’t, but I give my all and stop when my technique breaks down. I do them with 2 minutes rest as longer seems excessive.

I’m incredibly relieved to finish this, my legs feel like they’ve built up a lot of training effect and 10-14 days of rest should see the results come out. I have my before photos and measurements, so once I’m fully recovered I’ll do the after ones and post the results on my YT channel.

Right now it felt like there should have been a middle ground between 50 reps and 300 reps, because going up to 500 reps gave me the impression I was getting diminishing returns and maybe doing 300-400 reps with a small weight would have been a better compromise. If you add up the time I was actively lunging it was around 30 solid minutes, which is crazy. I’m only 72.5kg so perhaps people with BW of 80-90kg would benefit from the greater resistance of the movement and feel like it was doing more for them. I really like the other three exercises though, and will bear them in mind when I’m writing a program for myself, as well as the fact that high rep training is an option and it doesn’t always have to be heavy sets of 3-5 for progress.

[Fraser Young]

14 Jan

Power Cleans – 3 x 3 x 75kg
Back Squat – 6,6,5,5 x 107.5kg
Hip Thrusts – 4 x 8 x 90kg
Lateral Lunges – 2 x 10 x 10kg
SL Calf Raises – 3 x 14 x 5kg

Quite annoying to make such slow progress in this session, squats feel no easier each week though hip thrusts are improving which is nice. I think once I finish and let my legs fully recover I will probably jump about 5-10kg in my squats.

17 Jan P.M.

Walking Lunges – 5 x 60, 1 x 100 (400 total)
Swiss Ball HS Curls – 14,16,15,12,9,14 (80 total)
Sissy Squats – 11,12,12,14 (49 total)

18 Jan A.M.

Walking Lunges – 2 x 25 (50 total)
Glute Raise – 12,12,13,14 (51 total)

I split this session up because it was late evening and I needed to factor in food and sleep. The morning session was a nice opportunity to film my reps, though my knees felt like they were going to explode so it was quite tough to do them. Next week is the finale, 500 reps of walking lunges.

Here’s the morning footage, which I plan to use when doing the YouTube results video.

View this post on Instagram

A post shared by 9to5 Strength (@9to5strength) on Jan 18, 2019 at 1:28am PST

[Fraser Young]

Results can be seen in this article

100 Push Ups & 50 Pull ups – 21 Day Results

[Fraser Young]

11 Jan

Pull ups – 5,7,7,5,4,4,5,4,5
Push ups – 10,10,10,15,15,10,10,10,10

12 Jan

Pull ups – 10 x 5
Push ups – 10,15,15,10,10,10,10,10,10

13 Jan

Pull ups – 8,7,7,6,6,6,6,4
Push ups – 10 x 10

14 Jan

Pull ups – 8,8,8,8,6,7,5
Push ups – 15,15,12,12,12,12,11,11

15 Jan

Pull ups – 10 x 5
Push ups – 10 x 10

16 Jan

Pull ups – 11,8,8,7,6,5,5
Push ups – 20,15,15,10,10,10,10,10

Done! The worst thing about this for me was the cold January pull up bar in my garage gym, fixed by wearing sissy mittens (weightlifting gloves). If I did this again I would do more days of 10 x 5 pull ups and 10 x 10 push ups as both are numbers that don’t fatigue me to do. By the end my tactic was to time 2 minutes rest between sets of pull ups, and in that time I’d crack out a set of push ups. The workouts were generally 20-25 mins in total which was a pain on some days but overall this was worth doing.

The article suggested waiting 4-5 days to let the body repair and adapt to the stimulus before measuring again, so I’ll do just that. YouTube video will be uploaded 21/22nd Jan.

Here’s my opening set of pull ups on the final day

View this post on Instagram

A post shared by 9to5 Strength (@9to5strength) on Jan 16, 2019 at 3:53am PST

[Author]

Posts

[Fraser Young]

1 Feb

Bench Press 5 x 3 x 92.5kg, 3 x 97.5kg
Pullups 5 x 6
Incline DB Bench 2 sets of 3 x 10 x 22.5kg
Machine Row 6 x 10 x 21.25kg
Kneeling Cable Crunch 4 x 12 x 70kg
Tricep Pushdown 6 x 10 x 35kg

3 Feb

KB swings, Abductor/Adductor & Glute work to warm up
Power Clean 2 x 75kg, 2 x 80kg, 2 x 85kg, 2 x 90kg
Back Squat 4 x 100kg, 4 x 110kg, 4 x 120kg, 2 x 4 x 125kg
Plyo Jumps 2 x 25 x 2.5kg
Smith Machine RDL 5 x 8 x 75kg (90 secs)

5 Feb

OHP 2 x 3 x 60kg, 3 x 3 x 62.5kg, 3 x 60kg
T-Bar Row 6 x 10 x 40kg
Bench Press 5 x 8 x 75kg (2 mins)
Lat Pulldown 10 x 40kg, 3 x 10 x 50kg, 2 x 10 x 40kg
Kneeling Cable Crunches 4 x 12 x 70kg
Cable Curl 6 x 10 x 40kg

7 Feb

Rugby Match – 4th XV (Lost ~70-12)

10 Feb

Power Clean 2 x 2 x 80kg, 2 x 2 x 85kg
Deadlift 4 x 4 x 120kg, 4 x 130kg
Plyo Jumps 2 x 25 x 2.5kg
Bent Over Rows 5 x 5 x 75kg
BBB Deadlift 5 x 10 x 80kg

12 Feb

Bench Press 6 x 3 x 95kg
Weighted Pullups 2 x 6 x 5kg, 3 x 5 x 5kg
Incline DB Press 2 x 3 x 10 x 22.5kg
Machine Row 6 x 10 x 21.25kg
Kneeling Cable Crunch 4 x 15 x 70kg
Tricep Pushdown 5 x 8 x 40kg (90 secs)

14 Feb

Power Clean 2 x 75kg, 2 x 80kg, 2 x 85kg, 2 x 90kg
OHP 6 x 3 x 62.5kg
Back Squat 5 x 4 x 120kg
Plyo Jumps 2 x 25 x 2.5kg
T Bar Rows 3 x 10 x 40kg, 3 x 10 x 45kg, 4 x 55kg
Smith Machine RDL 5 x 8 x 75kg (90 secs)

15 Feb

Bench Press 3 x 8 x 80kg, 7 x 80kg, 5 x 80kg
Lat Pulldown 6 x 10 x 40kg
BB Bicep Curl 3 x 10 x 30kg

17 Feb

Deadlift (deload) 3 x 5 x 70kg
Bench Press (deload) 3 x 5 x 60kg
Exercise Bike 12 mins
Treadmill 12 mins

18 Feb

Exercise Bike – 50 mins

Just plodded along on it, was only there to keep my girlfriend company in the gym.

19 Feb

OHP (deload) 3 x 5 x 30kg
Back Squat (deload) 3 x 5 x 60kg
Abs 3.5 mins

21 Feb

Rugby Match – 5th XV (Won 25-5)

Scored one try.

23 Feb

Power Clean 2 x 75kg, 2 x 80kg, 2 x 85kg
Deadlift 5 x 4 x 125kg
Plyo Jumps 2 x 25 x 2.5kg
Bent Over Rows 5 x 5 x 70kg
Deadlift 5 x 9 x 90kg (75 secs)

24 Feb

Bench Press 2 x 3 x 95kg, 2 x 3 x 100kg, 2 x 3 x 95kg
Weighted Pullups 6,6,5 x 5kg, 2 x 6 x BW
Incline DB Press 3 x 10 x 22.5kg, 10,10,7 x 22.5kg
Machine Row 2 x (2 x 10 x 22.5kg, 1 x 10 x 20kg)
Tricep Dips 15, 12, 9, 8
Ab Ripper X – complete

27 Feb

Power Clean 2 x 75kg, 2 x 80kg, 2 x 85kg
Back Squat 5 x 4 x 120kg
Plyo Jumps 2 x 25 x 2.5kg
RDL 5 x 8 x 80kg

[Fraser Young]

22 Jan

Power Clean – 3 x 3 x 75kg
Back Squat – 6,6,6,4 x 107.5kg
Hip Thrusts – 4 x 6 x 100kg
Seated SL Calf Raise – 2 x 15 x 25kg
Standing SL Calf Raise – 2 x 12 x 10kg
Hollow Rock – 3 x 30 secs

Good session, nice to improve hip thrusts. I pushed it in the 3rd set of squats and had nothing for the final set. Switching up calf raises to hit the soleus using a seated raise.

23 Jan

Bench Press – 3 x 6 x 85kg
Pull ups – 3 x 4 x 15kg
BB Rows – 3 x 6 x 70kg
Leg Raises – 3 x 12

Short and sweet, surprised that having done 3 weeks of 50 pull ups a day I struggled so much with them. I did have a week off but perhaps my body needs longer to fully recover. Making a point of including abs more often now.

25 Jan

Walking Lunges – 5 x 100 (3 mins)
Sissy Squats – 13,14,12,13 (52 total)
Swiss Ball HS Curls – 14,14,14,14,14,12 (82 total)
Glute Raises – 14,14,13,14 (55 total)

Wow. I took a caffeine pill to reduce perceived exertion and also made a metal playlist to get me through the lunges, and it worked well at first. The last few sets were very stop-start, doing 10 at a time and the sets were 5.5 to 7 minutes each. I’ve not been paying attention to whether I beat my totals each week in the other exercises, in fact I know I haven’t, but I give my all and stop when my technique breaks down. I do them with 2 minutes rest as longer seems excessive.

I’m incredibly relieved to finish this, my legs feel like they’ve built up a lot of training effect and 10-14 days of rest should see the results come out. I have my before photos and measurements, so once I’m fully recovered I’ll do the after ones and post the results on my YT channel.

Right now it felt like there should have been a middle ground between 50 reps and 300 reps, because going up to 500 reps gave me the impression I was getting diminishing returns and maybe doing 300-400 reps with a small weight would have been a better compromise. If you add up the time I was actively lunging it was around 30 solid minutes, which is crazy. I’m only 72.5kg so perhaps people with BW of 80-90kg would benefit from the greater resistance of the movement and feel like it was doing more for them. I really like the other three exercises though, and will bear them in mind when I’m writing a program for myself, as well as the fact that high rep training is an option and it doesn’t always have to be heavy sets of 3-5 for progress.

[Fraser Young]

14 Jan

Power Cleans – 3 x 3 x 75kg
Back Squat – 6,6,5,5 x 107.5kg
Hip Thrusts – 4 x 8 x 90kg
Lateral Lunges – 2 x 10 x 10kg
SL Calf Raises – 3 x 14 x 5kg

Quite annoying to make such slow progress in this session, squats feel no easier each week though hip thrusts are improving which is nice. I think once I finish and let my legs fully recover I will probably jump about 5-10kg in my squats.

17 Jan P.M.

Walking Lunges – 5 x 60, 1 x 100 (400 total)
Swiss Ball HS Curls – 14,16,15,12,9,14 (80 total)
Sissy Squats – 11,12,12,14 (49 total)

18 Jan A.M.

Walking Lunges – 2 x 25 (50 total)
Glute Raise – 12,12,13,14 (51 total)

I split this session up because it was late evening and I needed to factor in food and sleep. The morning session was a nice opportunity to film my reps, though my knees felt like they were going to explode so it was quite tough to do them. Next week is the finale, 500 reps of walking lunges.

Here’s the morning footage, which I plan to use when doing the YouTube results video.

View this post on Instagram

A post shared by 9to5 Strength (@9to5strength) on Jan 18, 2019 at 1:28am PST

[Fraser Young]

Results can be seen in this article

100 Push Ups & 50 Pull ups – 21 Day Results

[Fraser Young]

11 Jan

Pull ups – 5,7,7,5,4,4,5,4,5
Push ups – 10,10,10,15,15,10,10,10,10

12 Jan

Pull ups – 10 x 5
Push ups – 10,15,15,10,10,10,10,10,10

13 Jan

Pull ups – 8,7,7,6,6,6,6,4
Push ups – 10 x 10

14 Jan

Pull ups – 8,8,8,8,6,7,5
Push ups – 15,15,12,12,12,12,11,11

15 Jan

Pull ups – 10 x 5
Push ups – 10 x 10

16 Jan

Pull ups – 11,8,8,7,6,5,5
Push ups – 20,15,15,10,10,10,10,10

Done! The worst thing about this for me was the cold January pull up bar in my garage gym, fixed by wearing sissy mittens (weightlifting gloves). If I did this again I would do more days of 10 x 5 pull ups and 10 x 10 push ups as both are numbers that don’t fatigue me to do. By the end my tactic was to time 2 minutes rest between sets of pull ups, and in that time I’d crack out a set of push ups. The workouts were generally 20-25 mins in total which was a pain on some days but overall this was worth doing.

The article suggested waiting 4-5 days to let the body repair and adapt to the stimulus before measuring again, so I’ll do just that. YouTube video will be uploaded 21/22nd Jan.

Here’s my opening set of pull ups on the final day

View this post on Instagram

A post shared by 9to5 Strength (@9to5strength) on Jan 16, 2019 at 3:53am PST

[Author]

Posts