Fraser Young

[Fraser Young]

10 Sept

Rowing Machine 3 x 13 mins (6 mins) DF 121
avg 2:14.2, 2:15.8, 2:14.2 (22,24,26 spm)

Played music at a certain BPM to get into a rowing rhythm, potential to do that again.

12 Sept

Rowing Machine 5 x 1 min row, 1 min easy row/rest @ 1:53-1:57 pace, DF 138
Average pace 1:52.9, Fastest 1:52.2, Slowest 1:54.0
Power Clean – 50kg x 6,6, 55kg x 5
Front Squat – 4 x 8 x 65kg
RDL – 4 x 8 x 70kg
Batwing Row – 3 x 12 x 15kg
Push Ups – 3 x 20
Front Plank – 2 x 40 secs
Side Plank – 2 x 30 secs

Quite quick on the rows, no use slowing myself down if I feel fine. Upped the front squat, can do so again.

Here are front squats, bit light.

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A post shared by 9to5 Strength (@9to5strength) on Sep 12, 2018 at 5:34am PDT

[Fraser Young]

7 Sept

TRX Inverted Rows – 3 x 12
YWT Raise – 2.5kg x 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

9 Sept

Rowing Machine 2 x 3 mins (Full Rest), DF 134 in 1:57-2:08 pace
Avg 1:59.5, 1:58.6
Power Clean – 3 x 6 x 50kg
RLESS – 4 x 6 x 55kg
OHP – 4 x 6 x 50kg
Pull Ups – 2 x 10
Front Plank – 2 x 40 secs
Side Plank – 2 x 30 secs

I shouldn’t complain about the pace, maybe these rowing sessions get harder very quickly. Worked very much within myself today, pushed a little for the faster end of the pace range in the second piece (down with the rowing lingo). Tempting to increase the weight of power cleans but technique needs so much work, just pretending it’s heavy for now. Happy with the workload over a week and look forward to more.

Here’s my RLESS (Rear Leg Elevated Split Squats)

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[Fraser Young]

6 Sept

Rowing Machine 2 x 12 mins (6 mins) @ 2:13-2:20/500m pace, DF 122
Rep 1 Avg 2:15.7 (26 spm), Rep 2 Avg 2:15.2 (28 spm)

Hamstrings are tender today, DOMS from yesterdays weights. Ate a bigger breakfast today as I feel like I need to up the calories by 200/day.

[Fraser Young]

5 Sept

15 min warm up
10 x 1 min row, 1 min easy row/rest @ 1:53-1:56 pace, DF 137
Average pace 1:53.7, Fastest 1:52.7, Slowest 1:55.3
——————–
Power Clean – 3 x 6 x 50kg
Front Squat – 4 x 8 x 60kg
RDL – 8,8,6,6 x 70kg (no straps)
A1 Pushups – 2 x 20
A2 Batwing Rows – 15, 12 x 15kg
Front Plank – 2 x 40 secs
Side Plank – 2 x 30 secs

Good session, pace was a little harder to hold than I was expecting. The gym is about preventing injury and not gains, so I’m under no pressure to push myself. I think grip comes into play during rowing so my RDL was without straps, and that was the reason I didn’t manage 8 reps in all sets. Planks involved lifting a limb here and there to make it a challenge.

[Fraser Young]

30 August

If I don’t post on Sunday it’s because I couldn’t get any higher…

Vert Test (standing) – 64cm/25.2in
Vert Test (running) – 67cm/26.4in

I had a tape measure hanging off the hoop with 5 inches spare but I touched it comfortably, so I’m calling it 26.5 inch rather than 26 inches (31 inch is me touching the rim). I felt good but not great today, took a few standing jumps to get in the groove. In both cases getting a little bit lower was effective for me. I read Kelly Baggett’s VJ Bible and as a two-footed jumper it said I rely on strength so need to take advantage of that with a lower starting position.

I’ll test my standing again on Sunday and if I can beat that I’ll go down to the court as well, otherwise that’s the 6 week program over. If I were to repeat it I’d take out the isometrics and stick in either hip thrusts, front squat or heavy hex bar deadlifts. I’d also do full squats, as that half squat crap was terrible.

Here’s a few stills and my standing jump PB

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