Fraser Young

[Fraser Young]

21 July

Incline Press – 12,12,12,10 x 50kg
Incline DB Row – 4 x 10 x 20kg
Close Grip Bench Press – 12,9,7,6 x 60kg
A1 EZ Curls – 4 x 12 x 21kg
A2 EZ Decline Skull Crushers – 4 x 10 x 21kg
DB Preacher Curl (self assisted) 3 x 5 x 11kg (5 sec eccentric)
Stir The Pot (Abs) – 3 x 30 secs

My work capacity has suffered after so long out the gym. Complete inability to repeat the same number of reps in the close grip bench but I refused to lower the weight to hit the target reps. This is quite a long session and arguably too much given it’s written as improving vertical jump. I’m not one to argue with beach weights though.

Here’s my close grip bench press 1st set.

A post shared by 9to5 Strength (@9to5strength) on Jul 21, 2018 at 4:53am PDT

[Fraser Young]

19 July

Depth Jump – 3 x 8 x 50cm
DB Split Squat Jumps – 3 x 8 x 7kg (3.5kg per hand)
Power Clean – 4,3,3,3 x 80kg
Top Squat ISO Push – 3 x 5 x 6 secs
Bulgarian Split Squat ISO – 3 x 4 x 40kg per leg (5 sec pause at 90 degree)
Swiss Ball Weighted Crunch – 3 x 12 x 20kg

20 July

Rowing Machine – 4 x 500m (2 mins) in 1:54.6, 1:49.7, 1:55.7, 1:50.6

I don’t think rowing will take away from my lifting sessions, if anything it’s active recovery even though slightly tiring. A few new exercises for me on Thursday, the isometrics were weird and the depth jumps were higher than I was used to but I adapted quickly.

For the top squat i’ve seen someone put the barbell UNDER the safety pins and push up on them, which only works if the squat rack is bolted to the floor. Mine isn’t, so instead I put a heavy weight (200kg) and held it off the pins each rep. Possible I need to set it so i’m less upright next week. Here it is anyway..

A post shared by 9to5 Strength (@9to5strength) on Jul 19, 2018 at 11:24am PDT

[Fraser Young]

12 July

Rowing Machine – 4 x 2 mins (2 mins rest)

I’d put the rowing machine in the conservatory over winter but left it there for summer. With the door closed it reaches temps above 55 degrees and that seems to have broken the computer system, so no display.

13 July

Bench Press – 4 x 8 x 65kg
Barbell Row – 4 x 8 x 65kg
Push Press – 4 x 8 x 35kg
Chin Ups – 4 x 8

I’m doing a 6 week program starting Monday and wanted to get an upper body session in before then (away this weekend). I forget what I could bench for 8 but probably about 85kg, so it was depressing to struggle with the last rep of 65kg on set 4. Only done a few sets of press ups every week in the last 9 weeks and clearly lost strength & power. I wasn’t pushing it but I still aimed to be about 80% effort or above.

If you’re interested the workout i’ll be doing is another attempt at increasing my Vert and can be found here https://www.t-nation.com/workouts/get-strong-get-fast-get-vertical

I’ll do minor modifications like jump squats will be with a hex bar as that’s a perfect piece of equipment for that. If I happen to jump higher than 63cm/24.8inch on Monday’s vert test i’ll attribute that to Vert Shock, which I finished 12 days ago.

[Fraser Young]

–GAP–

Vert Shock, separate log

11 July

It’s not coming home..

Power Clean – 3 x 60kg, 3 x 70kg, 3 x 80kg
Back Squat (1/2) – 4 x 60kg, 5 x 80kg, 5 x 90kg, 5 x 100kg, 3 x 110kg
Pull Ups – 3 x 8

Sooooooo good to get back to lifting weights. Power cleans were sluggish and back squat was fine up to 100kg then 110kg made my adductors start to cramp. Finished with pull ups since i’ve done next to no upper body work in the last 9 weeks.

The plan is to recover from this session, then test my vert one last time for Vert Shock, before embarking on a 6-8 week lifting program to improve my power clean. The power clean has a strong correlation to CMJ ability, so I think i’ll try and gain 10% on that exercise and see how it tracks with a weekly vert test. My PB is 106kg but that’s the only time I got over 100kg and I was just super pumped in that workout. I think my fair PB is 90-92.5kg for now so 100-105kg would be a suitable target.

Here’s squats from today

A post shared by 9to5 Strength (@9to5strength) on Jul 11, 2018 at 6:10am PDT

[Fraser Young]

30 June

Lateral High Jumps – 3 x 20
Depth Jumps – 3 x 8
Single Leg Box Jumps – 2 x 8 per leg
Seated Box Jumps – 3 x 8

1 July

OFF

Meant to do sprints but I was away at the weekend and had 4 hours sleep on the Saturday so decided it was more detrimental to try sprints than to skip the final session.

3 July

Re-Test Vert 63cm (24.75 inch)

I squeezed out one final cm gain which was nice. Annoyingly B’ball court was in use so nowhere to try running jumps.

I’ve since had a week off and i’m going to do a few weights sessions then try my vert one final time before undertaking a new workout plan.

As it stands Vert Shock took me from 55cm (21.6inch) to 63cm (24.75inch) standing vert.

Below is my vert test, with the solid chalk line indicating my starting height on day 1.

A post shared by 9to5 Strength (@9to5strength) on Jul 3, 2018 at 4:20am PDT

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