Fraser Young

[Fraser Young]

4 August

Incline Press – 55kg x 12,12,11,10
Incline DB Rows – 4 x 11 x 20kg
Close Grip Bench Press – 4 x 10 x 60kg
A1 EZ Curl – 2 x 11 x 26kg, 2 x 11 x 28.5kg
A2 Decline Skull Crusher – 2 x 11 x 26kg, 2 x 11 x 28.5kg
DB Preacher Curl w Assist – 3 x 5 x 13.5kg (5 secs down)

End of week three! Nice to start getting my strength back, two weeks ago I was curling 21kg bar and already up to 28.5kg. Think I should be around 35-40kg for 10. This is still not the main focus of the program so i’m not overly pushing it in these upper body sessions. Doing 8 sets of 10 seconds of stomach vacuums every day in August so i’ve scrapped the other ab work.

[Fraser Young]

2 August

Depth Jumps – 3 x 8 x 50cm
DB Split Squat Jumps – 3 x 8 x 3.5kg
Power Clean – 3 x 85kg, 3 x 4 x 80kg
Top Squat ISO – 3 x 5 x 6 secs
Bulgarian Squat ISO – 3 x 4 x 50kg (5 secs)

Wrong approach to power cleans, think improving RFD is more important than maxing out the weight I use. If anything I should drop it to 75kg and work on form. I narrowed my grip slightly and that was effective. Top squat is a killer.

3 August

Rowing Machine – 10 x 250m (1 min rest) average of 55 secs

Wondering whether this workout is having a negative effect on my Monday session. It’s for a competition at work which should be scheduled for next week, so after that I can have Fridays to recover and foam roll.

[Fraser Young]

28 July

Incline Press – 4 x 12 x 52.5kg
Machine Rows – 4 x 12 x 42.5kg
Close Grip Bench Press – 4 x 10 x 60kg
A1 BB Curl – 4 x 12 x 23kg
A2 Decline Skull Crusher – 4 x 12 x 23kg
DB Preacher Curl w Assist – 3 x 4 x 12.5kg (5 secs down)
Stir The Pot – 3 x 30 secs

I was on the Isle of Man so did this in a local gym, hence the machine rows.

30 July

Vert Re-Test – 57cm/22.4″
Floor to Ceiling Jumps – 3 x 9
Hex Bar Squat Jumps – 3 x 8 x 30kg
Speed Squat – 5 x 2 x 60kg (45 secs)
1/2 Back Squat – 4 x 4 x 110kg
RDL – 4 x 6 x 80kg
Stomach Vacuums – 4 x 10 secs

Flight delayed so really crappy day and this was 8pm session, no enthusiasm to do vert test or back squats but I powered through.

31 July

Bench Press – 4 x 8 x 75kg
Barbell Rows – 4 x 8 x 70kg
Push Press – 4 x 8 x 50kg
Weighted Chin Ups – 4 x 8 x 5kg
Leg Raises – 3 x 12

Building up my bench again, feel weak after 9 weeks off. Here’s my chin ups, starting to add weight again while keeping it strict.

A post shared by 9to5 Strength (@9to5strength) on Jul 31, 2018 at 7:13am PDT

[Fraser Young]

24 July

Bench Press – 4 x 8 x 72.5kg
Barbell Rows – 4 x 8 x 70kg
A1 Push Press – 2 x 8 x 45kg, 2 x 8 x 47.5kg
A2 Chin Ups – 4 x 8 x BW
Leg Raises – 3 x 12

26 July

Depth Jump – 3 x 8 x 50cm
DB Split Squat Jumps – 3 x 8 x 3.5kg
Power Clean – 4 x 4 x 80kg (new technique)
Top Squat ISO Push – 3 x 5 x 6 secs
Bulgarian Split Squat ISO – 4 x 40kg, 2 x 4 x 45kg per leg (5 sec pause at 90 degree)
Swiss Ball Weighted Crunch – 3 x 12 x 20kg

I have crappy form on power cleans so i’m trying to make through I pass through the pull phase with bar contact mid-hip, which requires chest up, slightly wider grip and thinking about coming round my knees and exploding up. Holding a good position was more tiring but I managed to get 4 reps every set.

27 July

Rowing Machine – 2 x 1000m row
3:44.2 (with a drag factor of 123)
3:49.6 (DF 137)

A slightly higher drag factor suits me as I can put more effort into each stroke but take longer between strokes. That being said, I was knackered for the 2nd one and almost came to a halt in the final 250m, going at a pace of 2:08/500m. Doing this the day after legs and still getting under 3:45 is fine for me, there’s a work competition around 11th August and I want to get around 3:30-3:35 if possible.

[Fraser Young]

23 July

Vert Re-Test – 58cm/22.8″
Floor to Ceiling Jumps – 3 x 8
Hex Bar Squat Jumps – 3 x 8 x 30kg
Speed Squat – 5 x 2 x 60kg (45 secs)
1/2 Back Squat – 5 x 105kg, 5 x 110kg, 5,4 x 115kg
RDL – 4 x 6 x 80kg
Stomach Vacuums – 4 x 10 secs

Experiencing higher gravity today, could barely get up the wall in vert test. Have been feeling the effect of weight training and unlike Vert Shock I could see my jumps staying poor until the program is over. No panic, that’s how weight training differs from plyo’s, super-compensation and all that.

I pushed harder in back squats while being aware that my endurance is poor and I can’t repeat the same weight as well. 5 x 115kg is still not great given i’m squatting higher than usual, and I should really be in the 130kg range by the end of 6 weeks.

I’m back over 70kg BW now, likely due to a higher carb intake. Macros for the last week averaged P142 C254 F77 Cals 2270.

Here’s jump squats from today:

A post shared by 9to5 Strength (@9to5strength) on Jul 23, 2018 at 6:01am PDT

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