Fraser Young

[Fraser Young]

27 August

TKE Stretch (P414) – 10 x 5 secs
Calf Stretch with Skipping Rope – 2 x 1 min
Posterior Chain Floss (P409) – 40 extensions
Toe Dorsi & Toe Plantar (P441) – 50 secs

That posterior chain floss was miraculous, my legs were really loosened up by it. I had some protein and took a hot bath after this, meaning my legs were ultra relaxed for the rest of the day. I will do a full warm-up on the 29th but no actual jumps, and then I’ll test myself on the 30th.

[Fraser Young]

24 August

Incline Bench Press – 4 x 8 x 55kg
Incline DB Row – 4 x 8 x 20kg
Close Grip Bench Press – 4 x 8 x 60kg
A1 EZ Curl – 3 x 8 x 33.5kg
A2 Skull Crushers – 3 x 8 x 33.5kg

Busy tomorrow so did this a day early. I reduced the weight in most exercises to give myself an easier session as it’s not doing much for my vert. I think I’ll do an easy jogging session next week along with some static stretching to aid recovery in my legs.

[Fraser Young]

23 August

Depth Jump – 3 x 8 x 70cm
DB Split Squat Jump – 3 x 8 x 7.5kg
Power Clean – 3,3 x 82.5kg, 1 x 87.5kg, 1 x 90kg, 0 x 95kg
Top Squat ISO – 4 x 5 x 3 secs
Bulgarian Squat ISO – 4 x 55kg, 2 x 4 x 50kg (7 secs)

Calf Stretch – 60 secs
TKE Stretch (P414) – 10 x 5 secs

I thought I’d try and find my 1RM in power cleans, quite disappointed it isn’t higher. Looking at my recent PB’s I haven’t gone above 85kg but at the same time it’s rarely in my program. On top of my regular stretches I added in terminal knee extension and calf stretching. This is my last bit of lower body exercise for a while and now I want to recover and prepare for the final vert test next week.

I’ll move upper body weights to tomorrow which will be the final part of the six week program, then I’ll write up a review and make a video.

[Fraser Young]

21 August

Bench Press – 5 x 4 x 90kg
Barbell Rows – 5 x 5 x 75kg
Push Press – 5 x 4 x 60kg
Weighted Chin Ups – 5 x 5 x 20kg

Such a nice and simple session, still effective. If they put this in Vert Shock it would have made things so much better rather than losing a lot of my strength.

22 August

TKE Stretch (P414) – 10 x 5 secs
Flexion Gapping (P418) – 40 secs
BB Heel Cord Smash (P426) – 50 secs
Spread and pull, Toe Dorsi & Toe Plantar (P440-441) – 50 secs
Single Leg Flex and Extension Rotation (P371) – 90 secs

These are from “Becoming a Supple Leopard” with page numbers. Thought i’d detail my soft tissue & mobility work since I haven’t done any up until now. The stretch on page 371 was magic for my hips and I felt so loose afterwards. I’ll do more on Saturday so that it doesn’t take me too long to be fresh for a re-test. I don’t think I need a whole week off, perhaps with legs on the 23rd I could do my final test on the 30th.

[Fraser Young]

20 August

Vert Test – 59.5cm/23.5″
Floor to Ceiling Jumps – 3 x 8
Hex Bar Squat Jumps – 3 x 8 x 45kg
Speed Squat – 5 x 2 x 75kg (45 secs)
1/2 Back Squat – 3 x 125kg, 3,2,3,3 x 130kg
RDL – 5 x 3 x 100kg

Slightly higher back squat today, from 2 inches higher than previously. My full squats are to a 24cm box and this is significantly higher, so that knees are at 90 degrees. These were the most enjoyable ones and I don’t think I can do 3 x 130kg to depth so it is allowing me to squat more. Pleased with vert because I know my legs will be better after a deload/rest week. My P.B. is 63cm but most of vert shock I was hitting 60cm so to almost match that here is cool.

Here’s the vert test, I did 3-4 jumps and you can see the penultimate one was an almost identical chalk mark. My 63cm jump was a real stretch with the arm and left me off balance, so a controlled 59cm is promising.

A post shared by 9to5 Strength (@9to5strength) on Aug 21, 2018 at 5:59am PDT

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