Fraser Young

[Fraser Young]

9 May

Uphill Sprints – 4 x 20m
Uphill Squat Jumps – 3 x 15
Clap Pushups – 2 x 10
V-Situps – 3 x 15
Plate Twists – 3 x 30 secs x 10kg

Very thankful today was quite low impact. I had to walk 1/4 mile to a grassy hill near my house, it’s in the middle of a residential area and a bit weird to exercise there but I don’t care. Sprints were so nice, I did 60/100/200m at University and it was great to do something like that again. Abs were simple and the whole session was over quite quickly. Warm up and cool down are taking a lot of time but that’s what’s needed to stay on top of recovery, already looking forward to the rest day!

A post shared by 9to5 Strength (@9to5strength) on May 9, 2018 at 6:55am PDT

[Fraser Young]

1 May

Rowing Machine – 500m in 1:40.3 (Drag Factor 140)

Power Clean – 4 x 1 x 50kg, 6 x 1 x 55kg
Clap Pushups – 2 x 10
Alternate Split Jumps – 3 x 12
Around The Square – 3 x 4 laps
Lying Leg Raise – 3 x 15
Hex DL onto toes – 3 x 5 x 100kg
Calf Raises – 3 x 40

Rowing Machine – 500m in 1:38.1 (Drag Factor 150)

2 May

4 rounds of circuit, 2 mins rest:
20 squats
20 squat jumps
20 alternate lunges
20 alt split jumps
10 step ups

3 May

Rowing Machine – 3000m in 15:00

I’m not training Fri-Sun and having done 10km on the rowing machine at the end of last week I needed a longer recovery from that. Today (3rd) I did a relaxed row to get the blood flowing in my thighs and then some static stretching.

I tested my vert this week but didn’t write it down anywhere as it was exactly the same as last week. I will test it again after i’ve done the warm up for day 1 Vert Shock in case there’s any change from this week but I doubt it.

Fri-Sun will be a light warm up and some static stretches, some foam rolling too.

[Fraser Young]

23 April

Around The Square – 3 x 4
Speed Skaters – 2 x 15
Tuck Jumps – 10
180 Squat Jumps – 2 x 10
Hex DL (up onto toes) – 6,6 x 80kg, 6 x 90kg
Calf Raises – 3 x 40
Rowing Machine – 3 x 1km (4 mins) – 3:45.5, 3:47.7, 3:57.4

25 April

Lateral High Jumps – 2 x 20
Depth Jump (10 inch) – 2 x 8
Single Leg Box Jumps – 2 x 8 per leg
Seated Box Jumps – 2 x 8
Hed DL (up onto toes) – 6,6 x 100kg
Side Crunches – 2 x 20
Plate Twist 10kg – 3 x 30 secs

26 April

Rowing Machine – 10,000m in 43:12.9

Did exercises from three of the four Vert Shock sessions, need to do the final one next week. Pretty chilled week, need a few days off after trying 10km of rowing. Sore back, arms and legs from that but impressed with my pace.

Food intake P146 C152 F101 Cals 2110 thanks to a lot of beef and lamb. Also tried a 24 hour fast from Friday avo to Saturday avo, managed 21 hrs.

7th May is Vert Shock, can’t wait.

[Fraser Young]

17 April

Rowing Machine – 2.25km in 10 mins, 4km in 16:57.4

18 April

AM Fasted Walking – 40 mins

19 April

Football (8-a-side) – 60 mins

22 April

Vertical Jump Test (tip to tip on a wall with chalk)
Standing reach – 225cm
Jumping reach – 280cm
CMJ Vertical Jumps – 50cm, 52cm, 55cm @ 69.4kg BW

Power Cleans – 50kg x 4,1,1,1,1,1,1
V-Sit ups – 3 x 15
Clap Push ups – 2 x 10
Lying Leg Raise – 3 x 15
3 Way Planks – 3 x 90 secs total
Prone Hyperextensions – 3 x 10

I finished a 70 day cut and was down to around 68.5kg by the end. I had a sizeable cheat meal (2600kcal) and also had a night out with work on the Thursday, so calories varied hugely. I did my best to steer my average in the right direction and ended on P165 C219 F106 Cals 2500 for the week (Mon-Sun).

Going forwards the target is P150 C190 F80 Cals 2100 with more carbs on workout days. When I brought my calories down for the cut (see Six Pack in Six Weeks) I had really good mental clarity when carbs were around 170-190g and it’s something very valuable to me in my line of work so I want to try that out long term.

The next self-experiment will be improving my vertical jump, specifically through 7 weeks of Vert Shock. I’ve looked through the four workouts it’s based on and included some of the ab exercises today (22nd) to get used to them. I’ll be doing two weeks of general training before I run the program because i’m really busy the weekend after next and couldn’t squeeze in the vert shock workouts.

[Fraser Young]

5 Apr

Rowing Machine 1km warm-up – 4:46
Rowing Machine 4 x 500m (2 mins rest) – 1:49.4, 1:49.6, 1:49.6, 1:50.4

6 Apr

Hip Thrust – 112.5kg x 5,5,8
OHP – 60kg x 5,5,5
Pull Ups – 15kg x 5,5,5
Stomach Vacuums – 10 x 10 secs
Burpees – 9 x 11 (+1) (33 work, 50 rest)

7 Apr

Rowing Machine – 6km in 25:55

9 Apr

A.M. Fasted Walking – 30 mins
Front Squats – 80kg x 5,5,5
OHP – 50kg x 8,8,8
Pull Ups – 8,8,8
TRX Tucks – 3 x 12
L-Sit ISO Hold – 3 x 12 secs
Jump Squats – 150 in 4:29 (SMASHED my P.B.)

10 Apr

2 x Football Pitch, run length, lunge width in 9:53
Fasted Walking – 40 mins

11 Apr

A.M. Fasted Walking – 45 mins
Hex DL – 4 x 10 x 90kg
Bench Press – 4 x 10 x 70kg
Inverted Row – 4 x 12
Knee Raises – 4 x 20
EZ Curl – 4 x 10 x 26kg
EZ Skull Crusher – 4 x 10 x 26kg
Rowing Machine – 1km in 4:06.8

Final week! Decided to cap it off with a bodybuilding style cut, super low carbs then carb load. I had a few high carb days to keep me going, and my 8-9 day cut started on the 8th. The plan is something like this:

8th-10th: P220 C80 F40
11th: P220 C40 F40
12th: P220 C0 F40
13-15th: P80 C320 F10

Mild manipulation of water and salt levels too. Veggies don’t count so it’s still been around 1700kcal per day. With the weird ups and downs in carb intake my 7 day average was still P172 C128 F58 Cals 1720.

It’s actually been quite easy to follow and the veg and high protein are really filling. Did glycogen depleting workouts 10th and 11th so pretty run down from that, but I have 1kg of white fish to eat throughout the 12th and then it’s easy street.

Here are my knee raises from the 11th, abs are there.

A post shared by 9to5 Strength (@9to5strength) on Apr 11, 2018 at 11:38am PDT

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