Fraser Young

[Fraser Young]

20 Sept

Rowing Machine – 3 x 13 mins (6 mins) DF 122
avg pace 2:08, 2:07.9, 2:09.7 in 26, 28, 30 spm

21 Sept

TRX Inverted Rows – 3 x 15
YWT Raise – 2.5kg x 12,12
Single Arm DB Bench Press – 2 x 12 x 25kg
Suitcase Deadlift ISO – 2 x 35kg x 30 secs
Resistance Band Pallof Press 10kg x 15, 15

Shoulders are toast today, training is catching up to me and the increase in rowing volume. Week 1 was 11.5km, Week 2 was 19km and Week 3 will end up being about 22.7km.

Here’s a suitcase deadlift ISO, working in anti-lateral flexion

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A post shared by 9to5 Strength (@9to5strength) on Sep 21, 2018 at 4:22am PDT

[Fraser Young]

17 Sept

Rowing 3 x 14 mins (6 mins) DF 120
avg 2:12.9, 2:13.2, 2:14.3

19 Sept

Rowing Machine 8 x 45 sec row, 45 sec easy row/rest @ 1:52-1:56 pace, DF 137
Average pace 1:52.6, Fastest 1:51.3, Slowest 1:54.2
Power Clean – 3 x 5 x 60kg
Front Squat – 4 x 6 x 75kg
RDL – 4 x 6 x 75kg
Batwing Row – 3 x 14 x 15kg
Push Ups – 3 x 20
Front Plank – 2 x 40 secs
Side Plank – 1 x 30 secs
Stomach Vacuums – 3 x 10 secs

Front squats at a better weight, RDL too. Could add weight to my push ups now I can smash out sets of 20. I’ve moved the target pace in rowing to the one that corresponds to 7:50 for 2000m. My test row on day 1 was 7:55 but I feel fitter and I was hitting the low end of the range anyway so it seems logical to challenge myself.

[Fraser Young]

13 Sept

Rowing Machine 2 x 15 mins (6 mins) @ 2:08-2:14/500m pace, DF 122
Avg 2:09.2, 2:08.3

I read the wrong intensity in this session last week and cruised it at 2:15 pace.

14 Sept

TRX Inverted Rows – 3 x 15
YWT Raise – 2.5kg x 12,12,12
Single Arm DB Bench Press – 2 x 12 x 25kg
Suitcase Deadlift ISO – 2 x 30kg x 30 secs
Resistance Band Pallof Press – 2 x 15

16 Sept

Rowing Machine 100m sprint – 17.3, DF 180
Rowing Machine 3 x 3 mins (Full Rest), DF 130 in 1:57-2:08 pace
Avg 1:59.3, 1:58.2, 1:59.6
————————————-
Power Clean – 3 x 5 x 60kg
RLESS – 3 x 5 x 60kg
OHP – 3 x 5 x 50kg
Pull Ups – 2 x 10

In a mad rush to get to work, skipped a set of RLESS, OHP and Pull ups and ditched planks. 100m sprint was good fun, I could go even higher than 180 for the drag factor.

It wasn’t in the program I just fancied it, here it is:

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A post shared by 9to5 Strength (@9to5strength) on Sep 16, 2018 at 3:53am PDT

[Fraser Young]

31/07/18

Hex DL 4 x 5 x 60kg
ABS 6 x 5 40 sec rest

07/08/18

Hex DL 5 x 5 x 60kg
Bench 22.5kg x 5, 5 (5 x 25kg), 5, 5
BB Row 2 x 6 x 11kg, 6 x 13.5kg, 6 x 16kg

12/08/18

Hex DL 3 x 5 x 60kg

Bench 22.5kg x 5, 5, 5, (25kg x 3, 2), 5

BB Row 4 x 6 x 16kg

[Fraser Young]

10/07
Hex 4 x 5 x 65kg

Hip Raises 4 x 10 x 20kg

RDL 2 x 8 x 30kg

Planks 5 x 30 sec

11/07
Bench 4 x 5 x 25kg

Row 4 x 10 x 8.5kg

Curl + Press 4 x 6 x 15kg

Tricep Ext 3 x 10 x 15kg

Abs 2 min

14/07
Hex 4 x 5 x 65kg

RDL 3 x 10 x 35kg

18/07
hex 4 x 5 x 65kg

RDL 3 x 10 x 35kg

Bench 4 x 5 x 2kg

Row 4 x 10 x 8.5kg

Abs 4 min

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