Fraser Young

[Fraser Young]

Week 2 (ill)

10 Dec

Back Squats – 3 x 4 x 100kg
Hip Thrusts – 3 x 6 x 70kg
Calf Raises – 3 x 10

11 Dec

Bench Press – 3 x 6 x 80kg
Pull ups – 3 x 5 x 15kg
Push Press – 3 x 5 x 60kg
BB Rows – 3 x 6 x 70kg

13 Dec

Walking Lunges – 5 x 65 per leg (3 mins rest, total 325)
Sissy Squats – 4 x 12 (total 48)
Swiss Ball HS Curls – 8,7,8,7,7,7 (total 44)
Glute Raise – 12,10,9,10 (total 41)

Much better than last week, allowed an extra minute recovery for the lunges and recovered way quicker over the next few days.

16 Dec

Rowing Machine – 2 x 500m in 1:53.1, 1:53.9

Been ill most of the week which meant skipping upper body on the 14th as I had a chesty cough. Feel like I’m 1-2 days away from being better, will be training as normal from next week.

[Fraser Young]

—GAP—

I’m finishing the year with an 8 week program for bigger legs. You will find that in a separate log. I’m continuing my power ball grip strength workouts every other day.

[Fraser Young]

29 Nov

Standing Vert Test – 52cm/20.5in
Power Clean – 3 x 3 x 60kg
Hex DL – 3 x 3 x 110kg (focus on speed)
Hip Thrust – 3 x 6 x 75kg
Stir The Pot – 3 x 30 secs

Tender adductors from earlier in the week, they really are a weak point. The vert test was moderately enthusiastic but I can go higher. Before vert shock I could do 55cm, weird if I can’t even achieve that. Adductors meant I skipped swiss ball hamstring curls and felt delicate doing deadlifts and hip thrusts.

30 Nov

Forearm Measurements – Left (11 1/4″), Right (11 1/8″)
Grip Dynamometer – Left (47.2kg, 43kg, 50.1kg), Right (51.4kg, 53.3kg, 52.1kg)
Rack Pull 140kg – 2.5 seconds

I’m doing a grip strength 30 day challenge, using only the Power Ball gyroscope for training. These were pre-measurements. Surprised that my dominant arm (left) is weaker.

Incline Bench Press – 3 x 6 x 67.5kg
One Arm DB Row – 3 x 7 x 35kg
Close Grip Bench Press – 6 x 67.5kg, 2 x 6 x 70kg
Inverted Rows – 3 x 12
EZ Reverse Curl – 3 x 8 x 21kg
Stomach Vacuums – 4 x 10 secs

Power Ball – 5 x 8 seconds per arm
Finger Extensions – 2 x 20

The Power Ball was much harder than I thought. I planned to reach top speed and hold it for 10-15 seconds, but very quickly decided 8 seconds was more than enough. I’m not neglecting finger extensions, which train different muscles of the hand and forearm.

2 Dec

Rowing Machine – 4 x 500m (2 mins) in 1:51.7, 1:50.2, 1:52.2, 1:51.0

Power Ball – 5 x 8 seconds per arm
Finger Extensions – 2 x 20

Much better sequence, was trying to go under 1:53 average. Listened to EDM on headphones, seems to help distract me. Last rep was tough, pretended I was competing and needed a strong finish.

[Fraser Young]

1 Aug

Push Press – 4 x 4 x 50kg
Chin ups – 4 x 4 x 20kg
OHP – 4 x 4 x 47.5kg
Bench Press – 4 x 4 x 75kg
Pendlay Rows – 4 x 4 x 75kg
Ab Wheel – 3 x 5

3 Aug

Power Cleans – 4 x 4 x 70kg
Hex DL – 4 x 4 x 115kg
Bench Jumps – 4 x 4
RDL – 3 x 7 x 90kg
Sprinter Sit ups – 3 x 30

4 Aug

Push Press – 4 x 4 x 50kg
Chin ups – 4 x 4 x 20kg
OHP – 4 x 4 x 47.5kg
Bench Press – 4 x 4 x 75kg
Pendlay Rows – 4 x 4 x 75kg
L-Sit Hold – 10 x 10 secs

7 Aug

Power Cleans – 3 x 3 x 80kg
Back Squat – 4 x 3 x 105kg, 5 x 115kg
BOrzov Hops – 4 x 3
RLESS (DB) – 3 x 6 x 25kg
Seated Good Morning – 3 x 6 x 30kg
Hollow Rock – 3 x 30 secs

8 Aug

Push Press – 5 x 3 x 60kg
Chin ups – 5 x 3 x 20kg
OHP – 4 x 3 x 55kg, 5 x 60kg
Bench Press – 4 x 3 x 87.5kg, 4 x 95kg
Pendlay Rows – 5 x 3 x 80kg
Ab Wheel – 3 x 8

10 Aug

Power Cleans – 3 x 3 x 80kg
Hex DL – 4 x 3 x 132.5kg, 6 x 145kg
Bench Jumps – 4 x 3
RDL – 3 x 7 x 90kg
Sprinter sit ups – 3 x 30

12 Aug

Push Press – 4 x 3 x 60kg, 7 x 65kg
Chin ups – 4 x 3 x 20kg
OHP – 5 x 3 x 55kg
Bench Press – 5 x 3 x 87.5kg
Pendlay Rows – 6,5,4 x 80kg

—GAP—

60 days of German Volume Training, then Human Flag Training, then Smolov Jr. to finish the year, all in separate training logs.

[Fraser Young]

24 July

Power Clean – 3 x 5 x 60kg
Back Squat – 3 x 5 x 77.5kg
Borzov Hops – 2 x 5
RLESS – 3 x 6 x 50kg
Seated Good Morning – 3 x 10 x 30kg
Hollow Rock – 3 x 30 secs

25 July

Push Press – 3 x 5 x 45kg
Chin ups – 3 x 5 x 17.5kg
OHP – 3 x 5 x 42.5kg
Bench Press – 3 x 5 x 65kg
Pendlay Rows – 3 x 5 x 65kg
Ab Wheel – 3 x 5

27 July

Power Cleans – 3 x 5 x 60kg
Hex DL – 3 x 5 x 100kg
Bench Jumps – 3 x 5
RDL – 3 x 8 x 85kg
Sprinter Sit ups – 3 x 30

28 July

Push Press – 3 x 5 x 45kg
Chin ups – 3 x 5 x 17.5kg
OHP – 3 x 5 x 42.5kg
Bench Press – 3 x 5 x 65kg
Pendlay Rows – 3 x 5 x 65kg
Ab Wheel – 3 x 5

29 July

Rowing Machine – 10 x 1 min on 1 min off

31 July

Power Clean – 3 x 4 x 70kg
Back Squat – 4 x 4 x 90kg
Borzov Hops – 4 x 4
RLESS – 3 x 6 x 50kg
Seated Good Morning – 3 x 10 x 30kg
Hollow Rock – 3 x 30 secs

[Author]

Posts

[Fraser Young]

Week 2 (ill)

10 Dec

Back Squats – 3 x 4 x 100kg
Hip Thrusts – 3 x 6 x 70kg
Calf Raises – 3 x 10

11 Dec

Bench Press – 3 x 6 x 80kg
Pull ups – 3 x 5 x 15kg
Push Press – 3 x 5 x 60kg
BB Rows – 3 x 6 x 70kg

13 Dec

Walking Lunges – 5 x 65 per leg (3 mins rest, total 325)
Sissy Squats – 4 x 12 (total 48)
Swiss Ball HS Curls – 8,7,8,7,7,7 (total 44)
Glute Raise – 12,10,9,10 (total 41)

Much better than last week, allowed an extra minute recovery for the lunges and recovered way quicker over the next few days.

16 Dec

Rowing Machine – 2 x 500m in 1:53.1, 1:53.9

Been ill most of the week which meant skipping upper body on the 14th as I had a chesty cough. Feel like I’m 1-2 days away from being better, will be training as normal from next week.

[Fraser Young]

—GAP—

I’m finishing the year with an 8 week program for bigger legs. You will find that in a separate log. I’m continuing my power ball grip strength workouts every other day.

[Fraser Young]

29 Nov

Standing Vert Test – 52cm/20.5in
Power Clean – 3 x 3 x 60kg
Hex DL – 3 x 3 x 110kg (focus on speed)
Hip Thrust – 3 x 6 x 75kg
Stir The Pot – 3 x 30 secs

Tender adductors from earlier in the week, they really are a weak point. The vert test was moderately enthusiastic but I can go higher. Before vert shock I could do 55cm, weird if I can’t even achieve that. Adductors meant I skipped swiss ball hamstring curls and felt delicate doing deadlifts and hip thrusts.

30 Nov

Forearm Measurements – Left (11 1/4″), Right (11 1/8″)
Grip Dynamometer – Left (47.2kg, 43kg, 50.1kg), Right (51.4kg, 53.3kg, 52.1kg)
Rack Pull 140kg – 2.5 seconds

I’m doing a grip strength 30 day challenge, using only the Power Ball gyroscope for training. These were pre-measurements. Surprised that my dominant arm (left) is weaker.

Incline Bench Press – 3 x 6 x 67.5kg
One Arm DB Row – 3 x 7 x 35kg
Close Grip Bench Press – 6 x 67.5kg, 2 x 6 x 70kg
Inverted Rows – 3 x 12
EZ Reverse Curl – 3 x 8 x 21kg
Stomach Vacuums – 4 x 10 secs

Power Ball – 5 x 8 seconds per arm
Finger Extensions – 2 x 20

The Power Ball was much harder than I thought. I planned to reach top speed and hold it for 10-15 seconds, but very quickly decided 8 seconds was more than enough. I’m not neglecting finger extensions, which train different muscles of the hand and forearm.

2 Dec

Rowing Machine – 4 x 500m (2 mins) in 1:51.7, 1:50.2, 1:52.2, 1:51.0

Power Ball – 5 x 8 seconds per arm
Finger Extensions – 2 x 20

Much better sequence, was trying to go under 1:53 average. Listened to EDM on headphones, seems to help distract me. Last rep was tough, pretended I was competing and needed a strong finish.

[Fraser Young]

1 Aug

Push Press – 4 x 4 x 50kg
Chin ups – 4 x 4 x 20kg
OHP – 4 x 4 x 47.5kg
Bench Press – 4 x 4 x 75kg
Pendlay Rows – 4 x 4 x 75kg
Ab Wheel – 3 x 5

3 Aug

Power Cleans – 4 x 4 x 70kg
Hex DL – 4 x 4 x 115kg
Bench Jumps – 4 x 4
RDL – 3 x 7 x 90kg
Sprinter Sit ups – 3 x 30

4 Aug

Push Press – 4 x 4 x 50kg
Chin ups – 4 x 4 x 20kg
OHP – 4 x 4 x 47.5kg
Bench Press – 4 x 4 x 75kg
Pendlay Rows – 4 x 4 x 75kg
L-Sit Hold – 10 x 10 secs

7 Aug

Power Cleans – 3 x 3 x 80kg
Back Squat – 4 x 3 x 105kg, 5 x 115kg
BOrzov Hops – 4 x 3
RLESS (DB) – 3 x 6 x 25kg
Seated Good Morning – 3 x 6 x 30kg
Hollow Rock – 3 x 30 secs

8 Aug

Push Press – 5 x 3 x 60kg
Chin ups – 5 x 3 x 20kg
OHP – 4 x 3 x 55kg, 5 x 60kg
Bench Press – 4 x 3 x 87.5kg, 4 x 95kg
Pendlay Rows – 5 x 3 x 80kg
Ab Wheel – 3 x 8

10 Aug

Power Cleans – 3 x 3 x 80kg
Hex DL – 4 x 3 x 132.5kg, 6 x 145kg
Bench Jumps – 4 x 3
RDL – 3 x 7 x 90kg
Sprinter sit ups – 3 x 30

12 Aug

Push Press – 4 x 3 x 60kg, 7 x 65kg
Chin ups – 4 x 3 x 20kg
OHP – 5 x 3 x 55kg
Bench Press – 5 x 3 x 87.5kg
Pendlay Rows – 6,5,4 x 80kg

—GAP—

60 days of German Volume Training, then Human Flag Training, then Smolov Jr. to finish the year, all in separate training logs.

[Fraser Young]

24 July

Power Clean – 3 x 5 x 60kg
Back Squat – 3 x 5 x 77.5kg
Borzov Hops – 2 x 5
RLESS – 3 x 6 x 50kg
Seated Good Morning – 3 x 10 x 30kg
Hollow Rock – 3 x 30 secs

25 July

Push Press – 3 x 5 x 45kg
Chin ups – 3 x 5 x 17.5kg
OHP – 3 x 5 x 42.5kg
Bench Press – 3 x 5 x 65kg
Pendlay Rows – 3 x 5 x 65kg
Ab Wheel – 3 x 5

27 July

Power Cleans – 3 x 5 x 60kg
Hex DL – 3 x 5 x 100kg
Bench Jumps – 3 x 5
RDL – 3 x 8 x 85kg
Sprinter Sit ups – 3 x 30

28 July

Push Press – 3 x 5 x 45kg
Chin ups – 3 x 5 x 17.5kg
OHP – 3 x 5 x 42.5kg
Bench Press – 3 x 5 x 65kg
Pendlay Rows – 3 x 5 x 65kg
Ab Wheel – 3 x 5

29 July

Rowing Machine – 10 x 1 min on 1 min off

31 July

Power Clean – 3 x 4 x 70kg
Back Squat – 4 x 4 x 90kg
Borzov Hops – 4 x 4
RLESS – 3 x 6 x 50kg
Seated Good Morning – 3 x 10 x 30kg
Hollow Rock – 3 x 30 secs

[Author]

Posts