Fraser Young

[Fraser Young]

Comp – Week 8

4 July

LS Warm-up
Throws, 5
2 x 20m falling
Blocks 30, 40, 50m (on bend)
80, 100, 120m (15, 20 mins)
Henks 2 x 20 secs
Bench Press – 8 x 75kg, 5 x 85kg, 3 x 90kg, 3 x 1 x 102.5kg, 5 x 87.5kg

Very pleased with blocks in lane 5 of the bend, had no issues with cornering except for a slight ache on the inside of my left foot. The first two long runs were good but the third was forced and my upper body was very tense (9.36, 11.47, 13.86).

5 July

Circuits – Down Rodeo, Lava
3 x ½ lap of field, 5 mins 05 secs

Ran round the upper half of the nearby field to get back into a small form of tempo but more an active recovery.

6 July

LS Warm-up
Jumps, 5
250m (90 sec) 150m
300m (90 sec) 100m

Did two split 400’s at 13 sec pace and wasn’t far off the times with combined times of 53.3 and 52.5. I wasn’t too tired afterwards but during the 300 I struggled to hold form. Final 100m run was hard but held technique well. (33.4, 19.9, 39.6, 12.9).

7 July

Deadlift – 3 x 108.5kg, 3 x 123.5kg, 7 x 138.5kg
Bird Dogs – 2 x 20
Weighted Ab circuit, 295 reps & bridges

8 July

Alternate DB Bench – 2 x 16 x 36kg, 1 x 12 x 36kg
Explosive Pushups – 3 x 8
DB Rows – 3 x 8 x 45kg

Race on the 13th so not many weights before then

9 July

LS Warm-up
Jumps, 2 x 5
2 x 20m falling
Blocks 2 x (20, 30, 40m)

Was consistent with all my blocks and the session as a whole felt productive.

[Fraser Young]

Comp – Week 7

27 June

LS Warm-up
Throws, 5
2 x 20m falling
Blocks 2 x 20, 30, 40m
80, 100, 120m falling (15, 20 mins)
Henks 2 x 20 secs
RDL – 2 x 5 x 118.5kg
Ab Bridges, 3 x 3 mins

Everything was good today, the blocks put me in the right position to run the rest of the race. Although I wasn’t completely fresh the falling runs were really strong and the times showed that (9.26, 11.44, 13.72). Long session in the end but I had a large break before weights.

29 June

LS Warm-up
Jumps, 5
3 x 200, 2 x 200m (2.5 mins/9 mins)

This will be the last of these sessions for a while as my fitness is where it needs to be. Times were consistent and after four reps I felt very fresh. (26.0, 26.3, 26.1, 26.2, 25.5).

30 June

Deadlift – 5 x 101kg, 5 x 116kg, 10 x 131kg PB
Bird Dogs – 2 x 20
Weighted Abs, 3 sets
Alt DB Bench – 3 x 14 x 36kg
Explosive Pushups – 3 x 8
DB Rows – 3 x 8 x 45kg

2 July

KB Swings – 2 x 15 x 18.5kg
Power Cleans – 1 x 81kg, 1 x 86kg, 1 x 88.5kg, 1 x 91kg, 1 x 93.5kg, 1 x 96kg

Couldn’t get to the track today as it shut early so did power cleans.

[Fraser Young]

Comp – Week 6

21 June

LS Warm-up
Jumps, 5
3 x 200, 2 x 200m (2.5, 10 mins)

Didn’t do my recovery yesterday so a bit tight to start with. There was a strong tailwind but it impeded me on the bend. The third rep my legs felt so heavy, and on the fifth I had to go round someone on the track but held form well despite being dead. (25.8, 26.1, 26.6, 25.4, 25.6).

22 June

Deadlift – 5 x 76kg, 5 x 88.5kg, 5 x 103.5kg
Bird Dogs – 2 x 20
Abs, 3 sets

23 June

A1 Alternate Bench Press – 3 x 14 x 36kg
A2 Explosive Pushups – 3 x 8
Dumbbell Rows – 3 x 8 x 45kg

24 June

LS Warm-up
Jump jumps, 2 x 5
20, 30m falling
Blocks 3 x 30m
3 x 120m EFM (14 mins)

Really good session today, the blocks were setting me up nicely for the rest of the 100m. Flying runs were quick, timed the last 80m each time (8.60, 8.55, 8.64) which works out at a 1.07 per 10m top speed held over that distance.

25 June

KB Swings – 2 x 15 x 18.5kg
Back Squat – 5 x 120kg, 5 x 130kg, 5 x 140kg
Ab Circuit, 2 x 3 mins

This is an easy week but I didn’t want to do less today as I’ve only just got back to 140kg squats.

[Fraser Young]

Comp – Week 5

13 June

LS Warm-up
Jumps, 5
3 x 200, 2 x 200m

Comfortably jumped 115cm which was nice to do again. Aimed to hit the bend and to hold it hard on the straight. I had good endurance and wasn’t really out of breath after three reps despite the fast first rep, but I tried to hit the 4th and was left treading water a bit on the final rep. (25.1, 26.0, 26.2, 25.6, 26.7)

14 June

Deadlift – 5 x 111kg, 3 x 126kg, 5 x 141kg
Bird Dogs – 2 x 20
Weighted Ab Circuit

Didn’t push it, they were five very comfortable reps and my lower back was nice and straight.

15 June

A1 Alternate Bench Press – 3 x 12 x 36kg
A2 Explosive Pushups – 3 x 8
Dumbbell Rows – 3 x 8 x 45kg

16 June

LS Warm-up
Jumps, 2 x 5
20, 30m falling
Blocks 3 x 30m
4 x 90m EFM (10 mins)

Quite pleased with the session, really looking forward to the next speed session to get some times down as I feel my top speed is better than previous years.

17 June

KB Swings – 2 x 15 x 18.5kg
Back Squat – 5 x 115kg, 5 x 125kg, 5 x 140kg
Ab Bridges – 3 x 3 mins

Very comfortable squats, took my stance a little wider and didn’t even call for a spotter on the heavy set. Pleased to get my strength back and should be able to maintain from now until August while increasing my deadlift.

18 June

Circuits – Down Rodeo, Waterloo, Pillar
Dragan Challenge, 13.5kg 30, 30 reps

Dragan challenge was quite easy but didn’t want to push it. I’m fit enough to get through these relatively unchallenged.

19 June

LS Warm-up
Throws, 5
2 x 20m falling
Blocks 2 x 20, 30, 40m
80, 100, 120m (10, 12 mins)
Swiss Ball kicks 2 x 20 secs
RDL – 2 x 5 x 118.5kg
Ab Bridges – 3 x 3 mins

Rushed the session a little as had work. Cut the recovery in the runs, the second run felt really good but the others I didn’t hit the right positions and it felt technically poor. (9.48, 11.51, 13.94). Blocks were pretty good but nothing special.

[Fraser Young]

Comp – Week 4

6 June

LS Warm-up
Jump-Jumps, 5
3 x 200, 2 x 200m
Dips 2 x 20

First session back after cycling 170 miles over three days with Rich. Jumped 105cm and felt sluggish. The first 200’s were awful as I didn’t have the effort level right, but by the end I picked it up even though the last run felt near enough flat out ( 28.1, 27.4, 26.3 & 26.1, 25.7).

7 June

Deadlift – 3 x 103.5kg, 3 x 118.5kg, 7 x 133.5kg
Bird Dogs – 2 x 20
Ab Circuit, 3 x 3 mins

Solid deadlift given my time off and cycling stuff, needed around 25 minutes to get off the floor after the final set though.

8 June

Bench Press – 5 x 75kg, 5 x 85kg, 3 x 97.5kg, 1 x 105kg
DB Rows – 3 x 8 x 45kg

9 June

LS Warm-up
Jumps, 2 x 5
2 x 30m falling
Blocks 3 x 30m
4 x 90m EFM (11 mins)
RDL – 2 x 5 x 128.5kg
Ab Bridges, 3 x 3 mins

Better jumps, got to 115cm again. The blocks were okay if not a bit rusty, the same for the 90’s. I think by the start of next week I will be back into the rhythm of training and can start to improve speed.

11 June

LS Warm-up
Throws, 5
2 x 20m falling
3 x 50m (Andrea)
KB Swings – 2 x 15 x 18.5kg
Back Squat – 5 x 110kg, 5 x 120kg, 4 x 135kg

Ab Circuit, 3 x 3 mins

Session cut short as HiPAC closed, my right quad was aching anyway from the accelerations so I wasn’t too fussed. Speed was getting there, pleased with the intensity.

[Author]

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[Fraser Young]

Comp – Week 8

4 July

LS Warm-up
Throws, 5
2 x 20m falling
Blocks 30, 40, 50m (on bend)
80, 100, 120m (15, 20 mins)
Henks 2 x 20 secs
Bench Press – 8 x 75kg, 5 x 85kg, 3 x 90kg, 3 x 1 x 102.5kg, 5 x 87.5kg

Very pleased with blocks in lane 5 of the bend, had no issues with cornering except for a slight ache on the inside of my left foot. The first two long runs were good but the third was forced and my upper body was very tense (9.36, 11.47, 13.86).

5 July

Circuits – Down Rodeo, Lava
3 x ½ lap of field, 5 mins 05 secs

Ran round the upper half of the nearby field to get back into a small form of tempo but more an active recovery.

6 July

LS Warm-up
Jumps, 5
250m (90 sec) 150m
300m (90 sec) 100m

Did two split 400’s at 13 sec pace and wasn’t far off the times with combined times of 53.3 and 52.5. I wasn’t too tired afterwards but during the 300 I struggled to hold form. Final 100m run was hard but held technique well. (33.4, 19.9, 39.6, 12.9).

7 July

Deadlift – 3 x 108.5kg, 3 x 123.5kg, 7 x 138.5kg
Bird Dogs – 2 x 20
Weighted Ab circuit, 295 reps & bridges

8 July

Alternate DB Bench – 2 x 16 x 36kg, 1 x 12 x 36kg
Explosive Pushups – 3 x 8
DB Rows – 3 x 8 x 45kg

Race on the 13th so not many weights before then

9 July

LS Warm-up
Jumps, 2 x 5
2 x 20m falling
Blocks 2 x (20, 30, 40m)

Was consistent with all my blocks and the session as a whole felt productive.

[Fraser Young]

Comp – Week 7

27 June

LS Warm-up
Throws, 5
2 x 20m falling
Blocks 2 x 20, 30, 40m
80, 100, 120m falling (15, 20 mins)
Henks 2 x 20 secs
RDL – 2 x 5 x 118.5kg
Ab Bridges, 3 x 3 mins

Everything was good today, the blocks put me in the right position to run the rest of the race. Although I wasn’t completely fresh the falling runs were really strong and the times showed that (9.26, 11.44, 13.72). Long session in the end but I had a large break before weights.

29 June

LS Warm-up
Jumps, 5
3 x 200, 2 x 200m (2.5 mins/9 mins)

This will be the last of these sessions for a while as my fitness is where it needs to be. Times were consistent and after four reps I felt very fresh. (26.0, 26.3, 26.1, 26.2, 25.5).

30 June

Deadlift – 5 x 101kg, 5 x 116kg, 10 x 131kg PB
Bird Dogs – 2 x 20
Weighted Abs, 3 sets
Alt DB Bench – 3 x 14 x 36kg
Explosive Pushups – 3 x 8
DB Rows – 3 x 8 x 45kg

2 July

KB Swings – 2 x 15 x 18.5kg
Power Cleans – 1 x 81kg, 1 x 86kg, 1 x 88.5kg, 1 x 91kg, 1 x 93.5kg, 1 x 96kg

Couldn’t get to the track today as it shut early so did power cleans.

[Fraser Young]

Comp – Week 6

21 June

LS Warm-up
Jumps, 5
3 x 200, 2 x 200m (2.5, 10 mins)

Didn’t do my recovery yesterday so a bit tight to start with. There was a strong tailwind but it impeded me on the bend. The third rep my legs felt so heavy, and on the fifth I had to go round someone on the track but held form well despite being dead. (25.8, 26.1, 26.6, 25.4, 25.6).

22 June

Deadlift – 5 x 76kg, 5 x 88.5kg, 5 x 103.5kg
Bird Dogs – 2 x 20
Abs, 3 sets

23 June

A1 Alternate Bench Press – 3 x 14 x 36kg
A2 Explosive Pushups – 3 x 8
Dumbbell Rows – 3 x 8 x 45kg

24 June

LS Warm-up
Jump jumps, 2 x 5
20, 30m falling
Blocks 3 x 30m
3 x 120m EFM (14 mins)

Really good session today, the blocks were setting me up nicely for the rest of the 100m. Flying runs were quick, timed the last 80m each time (8.60, 8.55, 8.64) which works out at a 1.07 per 10m top speed held over that distance.

25 June

KB Swings – 2 x 15 x 18.5kg
Back Squat – 5 x 120kg, 5 x 130kg, 5 x 140kg
Ab Circuit, 2 x 3 mins

This is an easy week but I didn’t want to do less today as I’ve only just got back to 140kg squats.

[Fraser Young]

Comp – Week 5

13 June

LS Warm-up
Jumps, 5
3 x 200, 2 x 200m

Comfortably jumped 115cm which was nice to do again. Aimed to hit the bend and to hold it hard on the straight. I had good endurance and wasn’t really out of breath after three reps despite the fast first rep, but I tried to hit the 4th and was left treading water a bit on the final rep. (25.1, 26.0, 26.2, 25.6, 26.7)

14 June

Deadlift – 5 x 111kg, 3 x 126kg, 5 x 141kg
Bird Dogs – 2 x 20
Weighted Ab Circuit

Didn’t push it, they were five very comfortable reps and my lower back was nice and straight.

15 June

A1 Alternate Bench Press – 3 x 12 x 36kg
A2 Explosive Pushups – 3 x 8
Dumbbell Rows – 3 x 8 x 45kg

16 June

LS Warm-up
Jumps, 2 x 5
20, 30m falling
Blocks 3 x 30m
4 x 90m EFM (10 mins)

Quite pleased with the session, really looking forward to the next speed session to get some times down as I feel my top speed is better than previous years.

17 June

KB Swings – 2 x 15 x 18.5kg
Back Squat – 5 x 115kg, 5 x 125kg, 5 x 140kg
Ab Bridges – 3 x 3 mins

Very comfortable squats, took my stance a little wider and didn’t even call for a spotter on the heavy set. Pleased to get my strength back and should be able to maintain from now until August while increasing my deadlift.

18 June

Circuits – Down Rodeo, Waterloo, Pillar
Dragan Challenge, 13.5kg 30, 30 reps

Dragan challenge was quite easy but didn’t want to push it. I’m fit enough to get through these relatively unchallenged.

19 June

LS Warm-up
Throws, 5
2 x 20m falling
Blocks 2 x 20, 30, 40m
80, 100, 120m (10, 12 mins)
Swiss Ball kicks 2 x 20 secs
RDL – 2 x 5 x 118.5kg
Ab Bridges – 3 x 3 mins

Rushed the session a little as had work. Cut the recovery in the runs, the second run felt really good but the others I didn’t hit the right positions and it felt technically poor. (9.48, 11.51, 13.94). Blocks were pretty good but nothing special.

[Fraser Young]

Comp – Week 4

6 June

LS Warm-up
Jump-Jumps, 5
3 x 200, 2 x 200m
Dips 2 x 20

First session back after cycling 170 miles over three days with Rich. Jumped 105cm and felt sluggish. The first 200’s were awful as I didn’t have the effort level right, but by the end I picked it up even though the last run felt near enough flat out ( 28.1, 27.4, 26.3 & 26.1, 25.7).

7 June

Deadlift – 3 x 103.5kg, 3 x 118.5kg, 7 x 133.5kg
Bird Dogs – 2 x 20
Ab Circuit, 3 x 3 mins

Solid deadlift given my time off and cycling stuff, needed around 25 minutes to get off the floor after the final set though.

8 June

Bench Press – 5 x 75kg, 5 x 85kg, 3 x 97.5kg, 1 x 105kg
DB Rows – 3 x 8 x 45kg

9 June

LS Warm-up
Jumps, 2 x 5
2 x 30m falling
Blocks 3 x 30m
4 x 90m EFM (11 mins)
RDL – 2 x 5 x 128.5kg
Ab Bridges, 3 x 3 mins

Better jumps, got to 115cm again. The blocks were okay if not a bit rusty, the same for the 90’s. I think by the start of next week I will be back into the rhythm of training and can start to improve speed.

11 June

LS Warm-up
Throws, 5
2 x 20m falling
3 x 50m (Andrea)
KB Swings – 2 x 15 x 18.5kg
Back Squat – 5 x 110kg, 5 x 120kg, 4 x 135kg

Ab Circuit, 3 x 3 mins

Session cut short as HiPAC closed, my right quad was aching anyway from the accelerations so I wasn’t too fussed. Speed was getting there, pleased with the intensity.

[Author]

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