Fraser Young

[Fraser Young]

18 August

Incline Bench Press – 4 x 9 x 60kg
Incline DB Row – 4 x 8 x 22.5kg
Close Grip Bench Press – 4 x 8 x 67.5kg
A1 EZ Curl – 4 x 8 x 31kg
A2 Skull Crushers – 4 x 8 x 31kg

Skipped the preacher curl again, it seems excessive and makes no contribution to jumping ability. End of week 5, ankle has almost healed. I’m feeling the effects of consistent training even if it’s only 5 weeks and my body needs a break.

I think I missed recent calorie counts so here are the averages from the last two weeks:
6-12 Aug = P145 C262 F85 Cals 2390
13-19 Aug = P145 C246 F76 Cals 2250

I had a few slices of pizza and a massive burger in the last week and possibly under-rated the calorie counts. My diet has been relaxed but still on track, i’m around 71kg and started this program at 69.5kg. Weight gain clearly isn’t the goal but I know I can still improve my power to weight ratio with some extra overall weight.

[Fraser Young]

16 August

Depth Jump – 3 x 8 x 70cm
DB Split Squat Jump – 3 x 8 x 7kg
Power Clean – 5 x 3 x 75kg
Bulgarian Squat ISO – 3 x 4 x 50kg (7 secs)

I skipped Top Squat as I was short on time and had a very active day ahead helping a friend move house. Power Cleans were better, after reading up on the technique I stopped using lifting straps, had a slightly wider hand position and worked on aggressive hip extension for the “second pull”. This made the weight ‘pop’ a bit more and I worked on keeping my feet fixed as I often take a step back to catch the weight.

Here’s a slow-mo of 70cm depth jump. Notice i’m limiting how much I allow my knees to bend to absorb the force before rebounding up.

A post shared by 9to5 Strength (@9to5strength) on Aug 16, 2018 at 7:16am PDT

[Fraser Young]

13 August

Vert Test – 57cm/22.4″
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 – 3,3 x 125kg, 3 x 130kg, 1 x 135kg, 1 x 130kg
RDL – 5 x 3 x 100kg

I had to wear an ankle strap and it was pissing it down with rain so my vert test wasn’t too enthusiastic. Still I think it’s reflective of how I feel relative to last week, legs are a bit heavy. I stuck my barbell inside the rack so I could use the safety bars, meaning I tried to go heavier on squats and failed a double at 135kg. Squatting to 90 degree knee bend feels so unstable and I really dislike it, shallower or deeper would be fine but there’s something about changing direction at that position that feels horrible.

14 August

Bench Press – 6,6,5,5,5 x 85kg
Barbell Rows – 5 x 6 x 70kg
Push Press – 4 x 6 x 55kg
Weighted Chin Ups – 4 x 5 x 20kg

Here’s Skwats from Monday:

A post shared by 9to5 Strength (@9to5strength) on Aug 13, 2018 at 6:06am PDT

[Fraser Young]

11 August

Incline Press – 4 x 9 x 60kg
Incline DB Rows – 4 x 8 x 22.5kg
Close Grip Bench Press – 4 x 9 x 65kg
A1 EZ Curl – 4 x 8 x 31kg
A2 Decline Skull Crusher – 4 x 8 x 31kg

I did stomach vacuums for abs and skipped the preacher curl because I was short on time and it’s not having an impact on my jumping ability. I rolled my ankle on Friday, the positive being that’s the longest time I have in a week before my next lower body session. Still feel it today (Sunday) but since i’m not doing any change of direction I should be okay jumping on it on Monday.

[Fraser Young]

6 August

Vert Re-Test – 59cm/23.2″
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 – 4 x 120kg, 3,2,2,2 x 125kg
RDL – 3 x 90kg, 3 x 100kg, 2 x 3 x 110kg
Stomach Vacuums – 8 x 10 secs (doing these daily)

Week 4-6 sees heavier squats and in some cases fewer reps. Surprised myself with RDL, filmed it to check back stayed flat.

7 August

Bench Press – 6 x 80kg, 4,4,4,6 x 85kg
Barbell Rows – 5 x 6 x 70kg
Push Press – 4 x 4 x 55kg
Weighted Chin Ups – 4 x 6 x 10kg

9 August

Rowing Machine – 800m (~2:45) 300m (1:10)

This was a 3 x 1000m rowing challenge but we ended up attempting 800,800,800,600 with me on first and last legs. Didn’t recover at all well and completely blew up trying to hold any kind of pace the second time and had to change. Kind of ruined it for the team as it was my suggestion to stop at 800m on my row as I felt my pace dropping. We came 3rd out of 3.

Evening Session:

Depth Jumps – 3 x 8 x 70cm
DB Split Squat Jumps – 3 x 8 x 7kg
Power Clean – 5 x 3 x 75kg
Top Squat ISO – 4 x 5 x 3 secs
Bulgarian Squat ISO – 2 x 4 x 50kg, 4 x 55kg (7 secs)

Power Cleans were too easy and I haven’t learned the new technique well enough to consider it practice. Depth jumps weren’t too bad at all given the height, needed high level of focus to avoid injury.

Here’s a few depth jumps from 70cm…

A post shared by 9to5 Strength (@9to5strength) on Aug 9, 2018 at 11:27am PDT

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