Fraser_9to5

[Fraser_9to5]

7 May

Warm up
Pushups – 58
Cool down

As with my first test I did this mid-morning and with a metronome set at 50 beats per minute. My body doesn’t feel completely recovered but it may be I need a load of soft tissue work to fix that.

9 May

Warm up
Pushups – 60
Cool down

I gave it 48 hours and tried again, this time mid-afternoon and with a metronome at 52 beats per minute. I felt worse going into this than I did 2 days ago but due to scheduling I can’t really fit this in any other time. I was happy to reach 60 but wanted more.

10 May

Weight – 71.4kg, 16.3% body fat
Measurements: Bicep tensed (36.5cm), Chest (103cm), Waist (81cm)

Bench Press – 1 x 110kg

I was pleased to see my 1RM hasn’t moved, and in fact this went up a little smoother than my attempt back in March prior to this program. That said, I have put on 2.3kg (1.7kg is muscle) so by body-weight strength I’m weaker.

Here are my 58 reps

View this post on Instagram

A post shared by 9to5strength (@9to5strength)

[Fraser_9to5]

SPP 4 (easy)

28 Apr

Drills – AABB x 2
Bike Tempo – 111,3121,3121,111 lvl 7, 160W

Skipped circuits, my upper body is wrecked from a pushup program.

29 Apr

Box Jumps – 3 x 5
CMJ 57cm, Broad Jump 240cm
Blocks – 3x30m
3 x 30E20F
2 x 60m (35m IL) in 7.89, 35m in 5.00
Back Squat – 8 x 82.5, 5 x 95, 3 x 100, 3 x 1 x 115, 5 x 95kg
Prone Cobra – 3 x 20 secs

The squats are something called a “power matrix” and based on my 1RM that’s what I should follow. I had been repping at 115kg but it was singles with a focus on speed (and therefore power).

30 Apr

Drills – AABB x 2
Bike Tempo – 111,131,212,111 lvl 7, 160W
MB Circuit – 1 x 10 in 3:07
Mobility, 6 exercises

1 May

MB Throws – 3 x 5
3 x 30m in 4.38, 4.39, 4.40 +1 m/s wind
2 x 3 x 60m (35m IL) first 35m in 4.96
Back Squat – 8 x 82.5, 5 x 95, 3 x 100, 3 x 1 x 115, 5 x 95kg
A1 Nordic Curls – 2 x 4 (4 secs)
A2 Seated Leg Kicks – 2 x 8 secs
L-Sit ISO – 3 x 20 secs

I was hoping for something “easier” for my easy week than just a reduction in strength training but it suits me ahead of a race on the 13th.

3 May

Plyo Series – 3 x 20m
3 x 30m in 4.53,4.47,4.48 headwind -0.5m/s
3 x 60m (35m IL)
2 x 90m EFE
Back Squat – 8 x 82.5, 5 x 95, 3 x 100, 3 x 1 x 115, 5 x 95kg
Stomach Vacuums – 6 x 10 secs

Despite poor sleep I was happy with that session and enjoyed the 90’s.

This was a solid week of training and I’m glad I’ve been able to build on the indoor season and run consistently well. My first 100m of the year is on Sat 13th May but I don’t plan on doing much of a taper, other than reducing the volume of the conditioning session scheduled for the 12th.

If I’m slower than 12.35 over 100m I’ll consider it a wasted trip, anything 12.15-12.35 is expected, 12.00-12.15 is really good and if I break 12 seconds at the first attempt (with a legal wind) I’ll be thrilled.

[Fraser_9to5]

WEEK 7

28 Apr

Warm up
Push ups – 20,32,26,26,25+9+9+7
Cool down

Developing some intense tightness across my elbow in certain positions and also my upper traps. There’s definitely something that is either being missed by the post-workout stretches or that just can’t handle the volume.

30 Apr

Warm up
Push ups – 20,20,24,24,20,20,23,34+10+8+3
Cool down

The volume is too much, I’m knackered by the final set. Using 2.5 mins rest until the final set and holding firm at 52 bpm.

2 May

Warm up
Push ups – 24,24,31,31,26,26,24,29+9+7+7+8
Cool down

Huge amounts of cumulative fatigue have built up in my arms and I felt tired before the first set. For the final set I tried to sneak it up to 54 bpm but that turned out to be far too fast so I dialed it back. I was using 3 minutes rest between sets and barely finished some of these.

Today is Tuesday, I would say the earliest I would consider a max effort set would be Sunday. I’m tempted to do something in between especially given the extreme tightness across my elbow. I have Kelly Starrett’s Becoming a Supple Leopard which will likely have some nice exercises to go through on Friday.

100 reps is very unlikely but I’m expecting to land north of 50.

[Fraser_9to5]

WEEK 6

21 Apr

Warm up
Push ups – 18,28,24,24,31
Cool down

Completely blanked on the need to do more in the final set, the target was 42 reps. I could feel my bicep straining quite a bit so I added an extra stretch for it afterwards.

23 Apr

Warm up
Push ups – 18,18,24,24,19,19,32+9+5
Cool down

25 Apr

Warm up
Push ups – 20,20,26,26,21,21,37+9+4
Cool down

A best effort in this program at 37 reps, pleased considering this was the 7th set.

[Fraser_9to5]

SPP 3

21 Apr

Drills – AABB x 2
Bike Tempo – 111,3121,3121,111 lvl 7, 160W
MB Circuit – 1 x 10 in 3:32
GS Circuit (no pushups) – 2 x 20 in 4:10, 4:27
AH Mobility – 2 sets

22 Apr

Box Jumps – 3 x 5
CMJ 56cm, Broad Jump 240cm
Blocks – 2×10,2×20,2x30m
3 x EFE 60m
2 x 60m (30m IL) 30m in 4.37, tailwind +2m/s
Back Squat – 4 x 4 x 115kg
DB Rows – 3 x 6 x 37.5kg
Pull ups – 3 x 5 x 15kg
Prone Cobra – 3 x 25 secs

23 Apr

Drills – AABB x 2
Bike Tempo – 111,131,212,111 lvl 7, 160W
MB Circuit – 1 x 10 in 3:35
Mobility, 6 exercises

24 Apr

MB Throws -3 x 5
Accels – 3 x 30m in 4.60, 4.44, 4.52 no wind
4,3 x 60m (30m IL) first 30m in 4.42
BB Step Ups – 3 x 6 x 60kg
BB RLESS – 3 x 6 x 67.5kg
Swiss Ball Reverse Hyper – 3 x 8
RDL – 3 x 6 x 85kg
Rotator Cuff – 3 x 8
A1 Nordic Curls – 2 x 4 (4 secs)
A2 Seated Leg Kicks – 2 x 8 secs
L-Sit ISO – 3 x 20 secs

26 Apr

Plyo Series – 3 x 20m
Broad Jump – 252cm
Accels – 3 x 30m in 4.49,4.53,4.44 headwind -1m/s
4 x 60m (35m IL)
2 x 90m (30m IL), 11.81, 11.67
Back Squat – 4 x 4 x 115kg
Stomach Vacuums – 6 x 10 secs

I’m tired and very pleased that next week is easier.

[Author]

Posts