Fraser Young

[Fraser Young]

Break In Training – Week 1

21 September

Warm Up 1
CMJ Series – 2 x 5
Hills – 5 x 20m
Hex DL – 2 x 8 x 110kg
RLESS – 2 x 6 x 70kg
Nordic Curls – 2 x 4
Standing Calf Raise – 3 x 15 x 60kg (3030 tempo)
Seated Calf Raise – 3 x 15 x 90kg (3030 tempo)
Ab Wheel – 2 x 10

Aches all over during this session, I felt very brittle. It was definitely the right volume for everything and I overshot the intensity on RLESS, with 70kg more like an 8RM instead of a 12RM. I’ll probably pay for that with soreness over the next few days.

22 September

Warm Up 2
Hurdle Mobility 1 – 3 sets (4kg MB walk overs, over/unders)
MB Throws – 5 x 3
Bike Tempo – 111, 121 (160W/150W)
Waterloo – 10 reps (3:08)
DB Push Press – 2 x 30 x 12.5kg in 36 secs, 41 secs (DD)
Abs – 2 mins

First off, I’m training for a Deadly Dozen fitness competition with friends in November so I will be throwing in the odd exercise and tagging it (DD). This wasn’t too challenging, I am already feeling it from Monday so I’m glad it was gentle.

23 September

Warm Up 1
Skips for Height, Distance – 2 x 20m
Straight Leg Scissor, Bent Leg Scissor – 2 x 20m
Tempo – 2 x 3 x 100m (30 secs / 2.5 mins) avg 17.4, 17.3 secs
Barbell Row – 2 x 8 x 60kg
DB Incline Press – 2 x 8 x 25kg
Skull Crushers – 2 x 8 x 31kg
OHP – 2 x 8 x 40kg
TRX Face Pulls – 2 x 10
Abs – 3 mins

Feeling pretty good today, the weather’s still nice and the training is building up very gradually. I had no problem hitting the 17.5 second target times and the gym was straightforward. I can tell if I were to push the intensity that my body isn’t ready yet so right now it’s about getting the sessions in.

24 September

Rest

25 September

Warm Up 1
MB Throws – 5 x 3
CMJ Series – 2 x 3
Build Ups – 3 x 30m (to 80%)
Back Squat – 2 x 8 x 85kg
Hip Thrust – 2 x 8 x 100kg
Nordic Curls – 2 x 4
Standing Calf Raise – 3 x 15 x 60kg (3030 tempo)
Seated Calf Raise – 3 x 15 x 90kg (3030 tempo)
Suitcase DB Hold – 2 x 55 secs x 25kg

I’m feeling more energised each day and ready to go up in difficulty. The build up runs were just right for me and a clear step up from 70% last week. Using 100kg for hip thrusts was also more of a challenge while still only being maybe a 14RM weight. I can progress the seated calf raises but the standing ones leave me only just able to get out the last reps without compromising range of motion. Almost went a full minute on the DB hold but glad I didn’t as the second set was much tougher.

26 September

Warm Up 2
Hurdle Mobility 1 – 3 sets (4kg MB walk overs, over/unders)
Tempo – 111, 121 in 17.7, 38.1 secs
Extensive Tempo – 6 x 200m 45 on 45 off (DD)
Unilateral wall sit – 20 secs
Lunge ISO – 20 secs
Hip Flexor ISO – 15 secs x 4.5kg
Pillar – 10 reps (4:51)

I did not pace the 200m well and in fact the 100m after it was 18.8 secs, so clearly lacking a bit of fitness. The Deadly Dozen (DD) involves 12 x 200m at a reasonable pace so I was trying to do them in under 45 secs without overly exerting myself. Everything else is ticking along and a good first week.

27 September

Rest

A relaxed 10km walk with my daughter, nice fresh air.

[Fraser Young]

W/C 14th September 2026

14 September

Nordic Curls – 2 x 4
Standing Calf Raise – 3 x 15 x 55kg (3030 tempo)
Seated Calf Raise – 3 x 15 x 80kg (3030 tempo)
Stir The Pot – 2 x 30 secs

Back at it! Glutes are fine, quads are very sore from the RFESS. I set up in the rack for seated calf raise and placed a plank of wood across my knees before manoeuvring the barbell in place. I thought it worked really well so I’m excited to progress in weight. Stir the pot was very easy, though my Swiss ball needs inflating.

15 September

Bike Tempo – 111,111,111 (160W)
DB Row – 2 x 8 x 35kg
DB Incline Press – 2 x 8 x 25kg
Skull Crushers – 2 x 8 x 31kg
BB OHP – 2 x 8 x 42.5kg
TRX Face Pulls – 2 x 10
Abs – 3 mins

Almost back to normal, a very simple session so I will look to start progressing these from now on, with real training starting on the 21st.

16 September

Rest

Quite excited for tomorrow!

17 September

Warm Up 1
MB Throws – 5 x 3
CMJ Series – 2 x 3
Build Ups – 3 x 30m (to 70%)
Back Squat – 2 x 8 x 85kg
Hip Thrust – 2 x 8 x 90kg
Nordic Curls – 2 x 4
Standing Calf Raise – 3 x 15 x 60kg (3030 tempo)
Seated Calf Raise – 3 x 15 x 90kg (3030 tempo)
Suitcase DB Hold – 2 x 45 secs x 25kg

An enjoyable first session 🙂 I thought it was a bit dramatic to attempt such a measly build up series but I could feel my legs aching for what was a lower intensity than I usually start my tempo runs with. The gym was tough but manageable, hip thrusts were definitely easier than back squats so maybe 100kg. Really pleased with the seated calf raise, I switched to a wider, flatter piece of wood with a gym mat on top and rested that on my knees under the bar. Suitcase holds aren’t challenging, I will need to either increase the weight or continue on to 55-60 secs.

18 September

Warm Up 2
Hurdle Mobility 1 – 3 sets (4kg MB walk overs, over/unders)
Tempo – 111,111,111 in avg 17.9 secs
Unilateral wall sit – 15 secs
Lunge ISO – 15 secs
Hip Flexor ISO – 10 secs x 3kg
Pillar – 10 reps (4:51)

19 September

Rest

20 September

Rest

I feel in a good place heading into the main season and excited to start ramping up the volume and intensity.

[Fraser Young]

W/C 7th September 2026

7 September

Rest

More resting, I tried some light stretching but it really doesn’t like me bending over so I can’t handle anything in the gym.

8 September

DB Incline Press – 2 x 8 x 25kg
DB Row – 2 x 8 x 35kg
Skull Crushers – 2 x 8 x 31kg
BB OHP – 2 x 8 x 42.5kg
TRX Face Pulls – 2 x 10
Abs – 2 mins
Bike Tempo – 111,111,111 (160W)

Finally some respite from the lower back soreness. As I warmed up everything got progressively easier and I wasn’t really troubled by it even during the overhead press. Tomorrow is high volume bodyweight lunges and I’m ready to go.

9 September

BW Lunges – 22 x 26 (13 per leg) w 2 mins rest

Penultimate YouTube exercise and this is the one I’m quietly worried about resulting in 6-8 day DOMS. I was feeling it in the final 3-4 sets and my left knee was playing up a bit too.

The final exercise is a RFESS so I can’t really go into that carrying a lot of DOMS, and I want to wrap up filming this week.

10 September

Rest

Surprisingly not that much soreness.

11 September

Tempo Runs – 8 x 100m (19 secs)

Very chilled tempo on the track, I felt quite fresh and had to consciously slow down to hit 19 second reps.

12 September

RLESS – 12 x 10 x 30kg
OHP – 2 x 8 x 42.5kg
TRX Face Pulls – 2 x 10
Standing Calf Raise – 3 x 15 x 55kg (3030 tempo)
Suitcase DB Hold – 2 x 35 secs x 25kg

The final exercise for my YouTube video is now done! I expect some soreness in the next 72 hours then I can crack on with the winter season. It was actually most demanding on my breathing and I still felt gassed afterwards, so had to skip a few exercises. Pleased to have done heavy calf raises and the suitcase DB hold.

13 September

Rest

Glutes and quads are tender, might be even worse tomorrow.

[Fraser Young]

W/C 24th August 2026

24 August

Back Squat – 10 x 10 x 65kg
Nordic Curls – 2 x 4
Standing Calf Raise – 3 x 12 x 55kg
SL Seated Calf Raise – 3 x 12 x 42.5kg

The seated calf raise is getting silly, so I will try the smith machine next time. I needed to do 10 x 10 squats for a video and I was only planning to do 4 x 10 as a tester but I just went for it and handled it really well. That’s not to say I won’t get a lot of DOMS tomorrow! Nordics feel strong and the standing calf raise was too easy so I’ll have to go up again on Thursday.

25 August

Burpees – 10 x 10 (no jump or push up)
Pull Ups – 5 x 5
OHP – 10,8,6,5 x 40kg
DB Row – 10,10,10,10,9 x 27.5kg
Bench Press – 10 x 10 x 50kg
DB Suitcase Holds – 3 x 25kg x 35 secs

More YouTube stuff but quite aligned with what I’d normally do in this session. The bench press started off with 60 seconds rest and ended up with 2 minutes due to fatigue.

26 August

Rest

27 August

Warm Up 1
CMJ Series – 3 x 3 (75/90/105cm)
Bike Accels – 2 x 2 x 8 secs
BB Quarter Squats – 10 x 90kg, 10 x 100kg, 14 x 100kg
Hip Thrusts – 10 x 10 x 70kg
DB Incline Press – 10,10,10,10,10,9 x 20kg
Standing Calf Raise – 3 x 12 x 60kg
SL Seated Smith Machine Calf Raise – 3 x 12 x 40kg

I cut the accels to 8 seconds and that made a huge difference to effort levels as I tend to fade in the last few seconds. The main weights session was more YouTube stuff, surprisingly easy to smash out 100 reps of hip thrusts. I tried seated calf raises on the smith machine and it really wasn’t working for me so back to the drawing board.

28 August

Rest

29 August

BW Lunges – 5 x 10 per leg, 2 x 13 per leg

I’m doing high rep lunges in the next few weeks and wanted to break myself in with lower volume. I had written down 100 total reps but that was too easy so I did another 50 total.

30 August

Calf Raises – 6 x 50

Yet again, some YouTube stuff in the off season. I used a 1020 tempo and 2 minutes rest but I needed to break the final set into 25,15 and 10. My legs were trembling on the eccentric portion of the movement for most of the final set and for the last 15-25 reps of the two penultimate sets. I’m still confident I can achieve my target of 515 reps in a few days time without causing too much soreness.

Ending this log here as the next two weeks are more accurately attributed to the lead in to winter training.

[Fraser Young]

W/C 17th August 2026

17 August

Oscillating Squat – 3 x 12 x 40kg
Standing Calf Raise – 3 x 12 x 50kg (slow)
Unilateral Wall Sit – 3 x 25 secs
Nordic Curls – 2 x 4
Seated DB Calf Raise – 3 x 12 x 37.5kg (slow)

The calf raise was just right by the third set, will bump it next week though given how quickly I’m progressing. The wall sit was a good challenge and I had written 30 seconds but didn’t want to push it. Still not feeling fully challenged by the seated version, the limiting factor might end up being how heavy a dumbbell I can position on my knee.

18 August

Warm Up 2
Bike Tempo – 111,212,212,111 [180W/160W]
Bent Over Row – 3 x 8 x 67.5kg
Bench Press – 3 x 8 x 72.5kg
BB OHP – 3 x 8 x 42.5kg
Pull Ups – 3 x 8
DB Suitcase Holds – 3 x 25kg x 30 secs

Good session, I had to drop the tempo for the “200 metre” rep (90 secs) right down to 160W as it was hard to maintain anything more. I think I can progress the suitcase holds in time for the next session.

19 August

Rest

20 August

Warm Up 1
CMJ series – 3 x 3 (75cm, 90cm, 105cm)
Bike Accels – 2 x 2 x 10 secs (?? Watts)
SLRDL – 3 x 12 x 10kg
SL Glute March – 2 x 6 per leg w 5 sec ISO
Nordic Eccentrics – 2 x 4
Standing Calf Raise – 3 x 12 x 52.5kg
SL Seated Calf Raise – 3 x 12 x 40kg

My adductors are still tender from what I can only trace back to unilateral wall sits. I was untroubled by 105cm in the jump series and confirmed that the exercise bike displays only top out at 465W. SLRDL was much easier, should maybe have bumped that. The standing calf raise was a little light too, and for the seated raise I was actively pushing down with my hands on some reps to get enough tension.

21 August

Warm Up 2
Bike Tempo – 111,121,121,111 [180W/160W]
Bent Over Row – 3 x 8 x 70kg
Bench Press – 3 x 8 x 72.5kg
BB OHP – 3 x 8 x 42.5kg
Pull Ups – 3 x 9
DB Suitcase Holds – 3 x 25kg x 35 secs

Another good session, nice to increase the suitcase holds, and the overhead press was already easier in the final reps.

22 August

Overhead DB Tricep Extension – 2 x 10 x 10kg

Doing something for a YouTube video, otherwise rested.

23 August

DB Hammer Curl – 4 x 10 x 10kg
Push Ups – 10 x 10, 25
BW Squats – 5 x 20

Another bit of exercise for a video.

[Author]

Posts