Fraser_9to5

[Fraser_9to5]

Break In Training Week 2 of 2

12 Sept

Drills (8) – 2 x 20m
Build Ups – 2 x 40m
MB Throws – 3 x 6 x 5kg
Tempo Runs – 2 x 8 x 100m [50 jog/50 walk] avg 16.0, 16.0 secs

I ditched one of the throws and added a rep to each set. The tempo runs were faster and if I’m honest I wasn’t trying that hard.

13 Sept

Box Jumps – 3 x 5
Hills – 2 x 5 x 15m [walk back recovery]
DB RLESS – 3 x 8 x 17.5kg
SL Swiss Ball Curl – 3 x 8
RDL – 3 x 8 x 70kg
BB Hip Thrust – 3 x 8 x 80kg
A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs

Bumping the numbers in a few exercises but not going all out (yet!).

14 Sept

Missed session

I usually do this in my lunch break but I had to pick up my girls from nursery so missed the session. I should have done the hip mobility and in future I will try to squeeze in parts of the session even if I can’t do the whole thing.

15 Sept

Thighs measured 56cm
Around The Square – 3 x 4
CMJ – 5, best of 54cm
Broad Jumps – 5, best of 217cm
Hill Runs – 2 x 10 x 10m
BB Rows – 3 x 8 x 30kg
BB OHP – 3 x 8 x 30kg
Plate Raises – 3 x 8 x 5kg

Last week I missed the hills but I managed to do them here. I want to track certain metrics which I feel should trend upwards if I am in fact getting faster, and two of those are countermovement jumps (CMJ) and broad jumps (let’s not talk about their acronym). Broad jumps were 85-90%, I’m also well within myself for the upper body as it’s the final week of my pull up program.

17 Sept

Plyometrics – 3 x 20m
3 Point Starts – 2 x 5 x 10m [60 secs]
Tempo Runs – 3 x 4 x 100m [30 secs / 2.5 mins] avg 15.5, 16.0, 16.0
Bench Press – 3 x 8 x 50kg
Back Squats – 3 x 8 x 82.5kg
Rotator Cuff (2 directions) – 3 x 8
Rev Hyper Extension (Swiss ball) – 3 x 8

I went off too fast in the tempo, though I really need to stop considering 16 flat acceptable when I know I can get into the 15’s without much trouble. Again really fresh for this session and I’m getting the track work done in 60 mins and the weights in 20 mins, which is manageable most weeks.

Next week I’m away with work for a few days but I’ll fit in some of the exercises

[Fraser_9to5]

21 Sept 2009 was the start of my 2009-10 sprint season.

21 Sept

Tempo, 4×100 (16), 4×100 (15), 3×100 (14)
Nekka, 20 reps

Bench Press
2 x 8 x 67.5kg
1 x 9 x 67.5kg

In at the deep end a bit with tempo, first run was 20s and we didn’t count it, pacing was hard. Nekka was fine, did bench earlier in the day to see if I get doms.

22 Sept

Jumps & JJ, 5 @ 105cm
30cm depth jump onto HJ mat, 2 x 5
Starts
2 x 5 x 15m Sled runs (red)
Seated Henks, 3 x 15s
Weights

Gentle start with the jumps. Sled was too light, was almost top speed. Technique itself felt pretty good. First weights session, ISO ham holds and squats, weak back and felt sore to carry 109kg on the shoulders at first.

23 Sept

Hurdles drills, 3 of each
Tempo, 100, 30s, 100, 50m JB/WB or 100m WB x 6
Nekka 20 reps
Waterloo 20 reps

Didn’t want to push the tempo early on, struggled with the press ups in waterloo due to bench press doms from Monday. Worked hard on hurdle mobility drills as they are one of my weaknesses.

26 Sept

Starts
2 x 4 x 15m (3 point, 4min/5min)

Bent Over Rows
3 x 8 x 32.5kg

Feel that the first 15m of my 60m is where I am weakest, and if I can improve that then it’s easier to follow that out to 20, 30m. Must keep hips up and drive in a piston action from the start. A few weights to finish.

28 Sept

Circuits, Only a few 50m runs

Lots of press-ups, shoulders were killing.

29 Sept

Throws, 3 x 10
Hills, 2 x 10 runs
Upper Body Circuit x 3, dips (9), bar walks, pullups (8), henks 20s, rope climb
Abs 3 mins

Pleased with hills, moving smoothly and holding back power. Circuits were tough, good to get henking again.

30 Sept

Circuit taken by Will G, 75m runs
2 Upper, 2 Lower Body Weights
Abs 3.5 mins

Explosive Jumps
2 x 6 x 4kg

Step Ups 30cm
8 x 60kg
6 x 60kg

Explosive Push ups
2 x 8

Alternate DB Bench
10 x 15kg
10 x 20kg

Seated Weight Twists
2 x 18 x 15kg

Circuit was ok once I got going, some of the exercises look a bit stupid. Weights were killer as I did squats & deadlift earlier in the day, really like the complexes and especially weighted lunges.

[Fraser_9to5]

1 Oct

Throws, 8
Jumps, 8
Hills, 2 x 10
UB Circuit x 3, dips (11), p bars, pullups (10), rope climb, handstands, henks 20s

Started off with pretty bad doms but the warmup and dynamic stretches loosened me up quite well. Jump-jumped 1m quite comfortably. Hills are good, grab the money cue for arms, push back piston action with legs and strong arm swing. Good upper body, once I get some rest I’m going to be strong as.

2 Oct

Explosive Jumps
2 x 6 x 4kg

Step Ups 30cm
2 x 8 x 20kg

Lunge Jumps
2 x 10 x 5kg

SL Straight Leg DL
10 x 9kg
10 x 10kg

Eccentric SL Ham Curls
2 x 6 x 50lb

Bent Over Rows
8 x 35kg
9 x 35kg

Explosive Pushups
2 x 8

Alternate DB Bench
2 x 5 x 25kg

Seated Weight Twists
2 x 20 x 15kg

Plate Toss
2 x 10 x 10kg

Throws, 8
Abs 3 mins

Loved every minute, I can see how the exercises relate to sprinting and feel good doing them.

4 Oct

Plyometrics
3 x 3 x 30m hill runs
Hard Tempo, 4×100, 3×100, 4×100 (30 sec/2.5 min)
Deadlift to failure

Hill was shallower than the other one, worked on first stride and staying down to the top. Found tempo quite tough, but paced it right so wasn’t overly dead at the end.

5 Oct

Bench Press
2 x 8 x 72kg
1 x 9 x 72kg

Good strong bench, creatine definitely helping the situation and the unilateral work must aid it too.

7 Oct

Explosive Jumps
2 x 6 x 4kg

Step Ups 30cm
2 x 9 x 50kg

Explosive Pushups
2 x 8

Alternate DB Bench
2 x 7 x 25kg

Seated Weight Twists
2 x 16 x 20kg

PM Circuits x 2
Abs 3 mins

Not that tiring, feel fine afterwards.

8 Oct

Hills, 3 x 3 x 30m
Tempo, 4×100, 3×100, 4×100 (30s/2.5mins)
Abs 3 mins

Lunge Jumps
2 x 12 x 5kg

SL Straight Leg DL
2 x 10 x 17.5kg

Bent Over Rows
2 x 9 x 35kg

Plate Toss
2 x 10 x 10kg

Liked the weights, much more on the SL straight leg DL, really felt that complex with hyper ext.. Hills were slightly better, loosened up hip flexors earlier in the day and was able to bring my thigh up more, need to get full extension on each stride. Tempo was much easier than last week, cruised the whole thing at about 6/10.

9 Oct

Circuits x 2
Abs 3 mins

Getting fitter as these weren’t too taxing, runs extended to 100m next time.

10 Oct

Jumps, 6
Hills, 20

Quick morning session, didn’t realise how sore I was until I started running. Was odd at first adapting to the steeper hill, got the hang of it in the 2nd set.

11 Oct

Front Squat
8 x 81kg
9 x 81kg
8 x 85.5kg

SL Straight Leg DL
2 x 10 x 18kg

Bench Press
3 x 8 x 74.2kg

Explosive Push ups
3 x 8

Strong front squats, worked the hamstrings in SL RDL’s and upped my bench. Everything’s going well.

12 Oct

Hurdles
Throws, 5
Circuits x 2, 85m runs
Abs 4 mins

Explosive Jumps
2 x 6 x 5kg

Step Ups 30cm
2 x 10 x 50kg

Explosive Push ups
2 x 8

Alternate DB Bench
18 x 25kg
20 x 25kg

Seated Weight Twists
2 x 20 x 20kg

Can’t believe I did weights 1, did a lot yesterday but body was fine. Circuits were a bit harder today, wasn’t feeling great as I’d woken up from a nap just before. Abs were tough, second set of marching gets me every time.

13 Oct

Drills
Jumps, 8 (115cm jump jump)
Hills, 2 x 8
Gymnastics x 3, pullups 18,11,10, dips, handstands, rope climb
Henks 3 x 25s

Lunge Jumps
2 x 12 x 5kg

SL Straight Leg DL
2 x 10 x 20kg

Eccentric SL Ham Curls
2 x 7 x 55lb

Bent Over Rows
2 x 9 x 37.5kg

Plate Toss
2 x 12 x 10kg

Liked the new drills, hip flexors were worked and run-outs felt great. Managed a p.b. in jumps 8 times, pleased. Hills were good too, need a more upright torso when doing falling starts. Gymnastics was tough as weights were after, henks were good. Weights were killer, 14 reps on SL hyper extension ruined my back.

14 Oct

Throws, 5
Drills
Circuits x 2, 85m
Hurdles, 3

Explosive Jumps
2 x 6 x 4kg

Step Ups 30cm
2 x 10 x 55kg

Explosive Pushups
2 x 8

Alternate DB Bench
2 x 10 x 27.5kg

Seated Weight Twists
2 x 20 x 20kg

Abs 4 mins

Hip flexors didn’t like drills 2 days in a row, nor did they enjoy hurdles after the circuit. Weights were fine, abs difficult. Feel so fit already, can’t wait to run.

15 Oct

Drills
Hills, 2×8
Gymnastics x 3, 12 dips & pullups, 2 handstands
Henks, 2 x 25s

Lunge Jumps
2 x 10 x 6kg

SL Straight Leg DL
2 x 8 x 25kg

Eccentric SL Ham Curls
2 x 8 x 55lb

Bent Over Rows
2 x 9 x 40kg

Plate Toss
2 x 8 x 15kg

Abs 4 mins (planks)

More drills! Feel the benefit of them and with a rest over the weekend I can’t wait to see what shape I’m in next week. Eased off on gymnastics so I could do weights, hyper extension with less range of motion was miles better for my back, SL RDL with 25kg and rowed 40kg. Have done 5 days of weights so my body is overdue a rest.

17 Oct

Plyometrics
Hills, 3 x 30m
Tempo, 3 sets 4×100 (30s/3 min)
Abs 4 mins

Kept a good position in the hills, need a quick first few strides not lingering. Don’t overstride when getting the right position. Tempo was a breeze, hit 15.5s the whole time. Solid week.

19 Oct

Jumps, 5
Hurdles, 3
Circuits, 2 (100m)
Drills
Abs 4 mins

DB Lunges
2 x 10 x 20kg

Explosive Jumps
2 x 6 x 4kg

Step Ups 30cm
10 x 60kg
10 x 65kg

Explosive Push ups
2 x 8

Alternate DB Bench
2 x 8 x 30kg

Seated Weight Twists
2 x 20 x 20kg

Felt less fresh than I expected after resting. Seem to lag behind a bit in circuits. Weights were tough, no real desire to lift (big deal for me), set a few p.b’s so can’t be too bad. Last week of these exercises.

20 Oct

Throws, 5
Hills, 2 x 8
Gymnastics x 3
Henks, 3 x 25s

Lunge Jumps
10 x 6kg
8 x 6kg

Lunge Jumps
10 x 6kg
8 x 6kg

Eccentric SL Ham Curls
2 x 8 x 60lb

Bent Over Rows
2 x 10 x 40kg

Plate Toss
2 x 9 x 15kg

Abs 4 mins (bridges)

Good hills. Gymnastics was ok, chest felt tight and a bit sore so didn’t push it. Same with weights.

21 Oct

Jumps, 5
Hurdles, 2
Drills
Circuits, 2 (100m)

Explosive Push ups
2 x 8

Alternate DB Bench
2 x 20 x 30kg

Seated Weight Twists
2 x 20 x 20kg

DB Lunges
2 x 20 x 20kg

Explosive Jumps
2 x 6 x 4kg

Step Ups 30cm
2 x 9 x 70kg

Abs 4 mins

Poor jumps, felt like I had a weight hooked to the back of me, struggled with 1 metre. Circuits were better, good riddance to bear crawls. Stronger in weights 1 than Monday, good set of abs work too.

22 Oct

Hills, 2 x 8
Throws, 5
Gymnastics, 2
Henks, 2 x 25s

Lunge Jumps
2 x 6 x 6kg

SL Straight Leg DL
2 x 12 x 27.5kg

Eccentric SL Ham Curls
2 x 9 x 60lb

Bent Over Rows
2 x 9 x 42.5kg

Plate Toss
2 x 10 x 15kg

Abs 4 mins (bridges)

Great feedback from Jonas TD about my position. Upright torso in falling start and piston action in first stride from previous runs. Feel each stride, go 95%, raise hips and get full extension each time, feels slower but more powerful, almost exaggerated striding. Tough gymnastics, 23 pullups in 2nd set. Good weights, last superset focussed on using glutes/hips and that saved my back.

24 Oct

Plyometrics
Hills 3 x 30m
Tempo, 4×100, 5×100, 4×100 (30s, 3 mins)
Abs 4 mins

Lifting hips in hills and taking the time on each stride. Could feel the extra power in my glutes, need to relax upper body and keep the arm swings. Tempo was fine, hitting 15.5 to 16 each time, keep head down, hips high and stepping over when I bring my foot through.

26 Oct

Jumps, 5
Hurdles, 3
Tempo, 11, 222, 11
Circuits x 2

Explosive Push ups
2 x 8

Alternate DB Bench
20 x 32.5kg
19 x 32.5kg

Seated Weight Twists
2 x 20 x 20kg

DB Lunges
2 x 20 x 22.5kg

Explosive Jumps
2 x 5 x 5kg

Step Ups 30cm
2 x 9 x 75kg

Abs 4 mins

Tempo was nothing, 4/10. Tough new circuits. Missed a rep on alternate bench but good apart from that.

27 Oct

Throws, 5
Drills
(Sled, Falling Run x2) 15m, 4 sets
Gymnastics, 3 sets
Henks, 3 x 25s

Lunge Jumps
2 x 6 x 6kg

SL Straight Leg DL
2 x 11 x 30kg

Eccentric SL Ham Curls
9 x 60lb
6 x 60lb slow

Bent Over Rows
2 x 11 x 42.5kg

Plate Toss
2 x 10 x 15kg

Abs 4 mins (bridges)

Long session. Pushing with the legs in throws, feel better. Drills were hard to get right, worked my calves lots. Sleds were good, not rushing it and making sure i’m in a good driving position. Last set in spikes felt great. Gymnastics, kept it at sets of 10, double rope climb. Weights were great, fresh and lifting more. Abs to finish.

28 Oct

Jumps
Tempo, 15×3, 15, 30,30, 15, 15×3
Hurdles, 2
Circuits x 2

Explosive Push ups
2 x 8

Alternate DB Bench
20 x 35kg
18 x 35kg

Seated Weight Twists
2 x 20 x 20kg

DB Lunges
2 x 20 x 22.5kg

Explosive Jumps
2 x 6 x 4kg

Step Ups 30cm
2 x 9 x 75kg

Abs 4 mins

Had doms in glutes, quads and hammies, jumped ok. Lunch hadn’t settled and I found tempo harder because of that. Had nothing left by circuits, put in a poor show. Weights were ok, really need a break though.

29 Oct

Throws, 5
Drills
Hills, 3 x 5 (1.5 min, 3 min)
Gymnastics x 2
Henks, 2 x 25s

Lunge Jumps
2 x 6 x 6kg

SL Straight Leg DL
2 x 10 x 32.5kg

Eccentric SL Ham Curls
7 x 60lb slow
7 x 65lb slow

Bent Over Rows
2 x 8 x 45kg
2 x 10 x 30kg

Bent Over Rows
2 x 8 x 45kg
2 x 10 x 30kg

Abs 4 mins (bridges)

Much more co-ordinated in the drills. Good hills, not rushing my strides. Weights were fine, next week will drop it down a bit to recover.

30 Oct

Bench Press
8 x 67.5kg
8 x 74.2kg
8 x 81kg
4 x 90kg

31 Oct

Plyometrics
Hills, 2 x 4 x 40m (2.5min/ 4min)
Tempo, 5×100, 4×100, 5×100 (30s/3 min)
Abs 4 mins

Hills were ok but I’m noticeably staying down longer than I would on the track. Tempo was fine, hit 15.5s.

[Fraser_9to5]

Posting a month at a time but backwards.

2 Nov

DB Lunges – 2 x 8 x 22.5kg
Explosive Jumps – 2 x 6 x 4kg
Step Ups 35cm – 2 x 10 x 55kg
Explosive Push ups – 2 x 8
Alternate DB Bench – 2 x 8 x 35kg
Seated Weight Twists – 2 x 20 x 20kg

3 Nov

Bent Over Rows – 2 x 8 x 40kg
Plate Toss – 2 x 10 x 15kg
Lunge Jumps – 2 x 6 x 6kg
SL Straight Leg DL – 2 x 10 x 32.5kg
Eccentric SL Ham Curls – 8 x 65lb slow, 7 x 70lb slow
Bird Dog – 2 x 10

4 Nov

DB Lunges – 2 x 8 x 22.5kg
Explosive Jumps – 2 x 6 x 4kg
Bench Press – 2 x 8 x 76.5kg
Explosive Push ups – 2 x 8
Seated Weight Twists – 2 x 30 x 9kg

5 Nov

Bent Over Rows – 2 x 8 x 40kg
Plate Toss – 2 x 10 x 15kg
Lunge Jumps – 2 x 6 x 6kg
SL Straight Leg DL – 2 x 10 x 32.5kg
Eccentric SL Ham Curls – 2 x 7 x 70lb slow
Bird Dog – 2 x 14

8 Nov

Clean Pulls
8 x 44.5kg
2 x 8 x 53.5kg

Squats
8 x 113kg
8 x 117.5kg
8 x 122kg

Bench Press
8 x 72kg
5 x 81kg
3 x 85.5kg
5 x 83.2kg

10 Nov

Split Jerk
37kg – 5, 4, 5

Full Squat
4 x 6 x 58.5kg

Plate Twist
20 x 9kg
20 x 11.2kg

12 Nov

Bench Press
8 x 80kg
6 x 85kg
2 x 4 x 90kg

13 Nov

Split Jerk
6 x 37kg
8 x 37kg
2 x 7 x 39.2kg

Full Squat
4 x 8 x 58.5kg

Squats
12 x 113kg
8 x 126.5kg
2 x 6 x 126.5kg

Bird Dog
4 x 8

Plate Twist
4 x 18 x 13.5kg

14 Nov

Bench Press
8 x 82.5kg
6 x 87.5kg
5 x 92.5kg
4 x 97.5kg

15 Nov

Front Squat
2 x 8 x 81kg
8 x 85.5kg

Depth Jump
3 x 5 x 22cm

Pause Squat Jump
3 x 5

17 Nov

Split Jerk
3 x 6 x 41.5kg

Full Squat
4 x 6 x 63kg

19 Nov

Bench Press
8 x 85kg
6 x 92.5kg
4 x 95kg
2 x 100kg

20 Nov

Squats
12 x 117.5kg
8 x 126.5kg
6 x 135.5kg
6 x 131kg

Bird Dog
4 x 18

Full Squat
3 x 6 x 72kg

Plate Twist
12 x 13.5kg
3 x 14 x 13.5kg

22 Nov

Front Squat
8 x 85.5kg
8 x 90kg
8 x 92.2kg

Pause Squat Jump
3 x 5

Depth Jump
3 x 5 x 41cm

24 Nov

Split Jerk
3 x 7 x 41.5kg

Eccentric SL Ham Curls
2 x 6 x 65lb

Full Squat
4 x 6 x 72kg

26 Nov

Split Jerk
3 x 6 x 50kg

Bench Press
8 x 82.5kg
6 x 87.5kg
2 x 4 x 95kg

27 Nov

Squats
10 x 126.5kg
8 x 135.5kg
6 x 140kg
5 x 144.5kg

Bird Dog
3 x 20

Full Squat
3 x 6 x 72kg

Plate Twist
3 x 16 x 13.5kg

28 Nov

Bench Press
8 x 82.5kg
6 x 90kg
2 x 4 x 100kg

29 Nov

Front Squat
8 x 87.7kg
2 x 8 x 90kg

Res. Band Hamstring ISO
4 x 15s

Pause Squat Jump
3 x 5

Depth Jump
3 x 5 x 41cm

[Fraser_9to5]

21 Sept

Indoor climbing wall – 45 mins
Sauna & cold immersion – 40 mins

The sauna was great but a late meal and early start completely ruined what I’d hoped was a hugely restorative sleep.

23 Sept

Climbed Mount Snowdon (1086m) in 3 hours

I’m putting this here because while it isn’t upper body, it was taxing on my body and required some additional rest.

25 Sept

Pullup Retest – 25 reps

I still had a sense that my arms weren’t fully fresh, so while I’d hoped for more reps I’d like to give it a few more days and try again.

1 Oct

Pullup Retest – 25 reps

It’s actually quite impressive that I fail on exactly the same rep each time. That must be 6 or 7 efforts that have stopped at 25 and no further. I’m going to write up a review and publish an article and YouTube video on the experience.

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