Fraser Young

[Fraser Young]

26 Sept

Rowing Machine 6 x 90 on/90 off DF 137 average 1:53.9
Power Clean – 60kg x 5,5,4
Front Squat – 4 x 6 x 75kg
RDL – 4 x 6 x 75kg
Pushups – 2 x 18 x 5kg
Batwing Row – 2 x 14 x 15kg
Leg Raises – 3 x 12

This was quite a difficult pace in the rowing, finally feel like the sessions are a challenge. Eased off on the power cleans down to 4 reps so I can focus more on quality.

[Fraser Young]

23 Sept

Rowing Machine 4 x 3 mins (2 mins), DF 134
Avg 1:58.5, Fastest 1:57.6, Slowest 1:59.6
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Power Clean – 3 x 5 x 60kg
RLESS – 4 x 6 x 60kg
OHP – 3 x 6 x 55kg
Pull Ups – 3 x 10
Front Plank – 2 x 45 secs
Side Plank – 2 x 30 secs

24 Sept

Rowing 50 mins, DF 120. Pace 2:22.2/500m

Total distance 10,550m and it was unpleasant. The pace was fine, but my bum went numb with 16 minutes to go and I’m really not a steady state cardio kind of guy. Thankfully in my 8 week program the longest session after this is 2 x 18 mins so I don’t have to do that again. First half hour was in 2:21 pace and then I chilled for a bit before getting back on pace. My biceps and hip flexors feel the most fatigued, the former is probably down to technique and not rowing enough with my legs.

[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
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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

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