Fraser_9to5

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  • in reply to: Soccer Ball Throw Ins (Oct 2021) #11230
    Fraser_9to5
    Keymaster

      14 Mar

      Technical Throws – 50

      16 Mar

      Technical Throws, Standing with step through – 2 x 6 @ 60%
      Technical Throws, Jogging with step through – 2 x 6 @ 70%

      DB Power Snatch – 3 x 5 x 15kg
      Bench Press – 3 x 5 x 80kg
      A1 DB Pullover – 3 x 8 x 20kg
      A2 Rotator Cuff (res band) – 3 x 8

      19 Mar

      Heavy Throws – 2 x 8 x 950g
      Throw Ins (Session 29) – median 20.0m

      Swiss Ball MB Throws – 3 x 8 x 5kg

      I will probably look to re-test in 48 hours so it makes sense to drop the weights and leave only the explosive exercise. I’m really pessimistic, this hasn’t been an enjoyable program because my expectations were set so high. Unless I start throwing close to 30 metres this is a failure to me, but then again if it was that easy to improve everyone would be doing it.

      in reply to: Grip Training (December 2021) #11229
      Fraser_9to5
      Keymaster

        15 Mar

        Power Grip – 2 x 3 x 5 secs
        Sock Stretch – 50 reps

        This is my idea of a taper, reduce volume by 60-70% for a few sessions.

        17 Mar

        Power Grip – 2 x 3 x 5 secs
        Sock Stretch – 50 reps

        20 Mar

        Left: 57.4, 56.6, 56.2
        Right: 61.4, 56.3, 56.8

        Well that settles it, I have no idea how to taper forearm training. The right hand is actually a marginal personal best (previous 61.1kg) but the series overall was mediocre. I’ll test my grip again in 2-3 days and if it’s no better I won’t even write it here.

        That’s the “program” over, from a 6 test average (3 per hand) of 49.7kg on the first day to a peak of 58.2kg. There a total of five efforts above 60kg on various days so not quite the consistency to repeat it. That means a gain of 17% in grip strength across 12-14 weeks, using only the Grip Master, which I’m pleased with. It won’t be too long a video so I should be able to have the results up on YouTube in the next few weeks.

        in reply to: Grip Training (December 2021) #11204
        Fraser_9to5
        Keymaster

          8 Mar

          Power Grip – 4 x 5 x 5 secs
          Sock Stretch – 50 reps

          I really thought I could sneak a 6th rep but 5 seems to be a sticking point.

          10 Mar

          Power Grip – 3 x 5 x 5 secs
          Sock Stretch – 50 reps

          I dropped a set here with a sense that I’m repeating my pattern of overtraining that I did with the Heavy Tension Grip Master. I don’t feel any stronger than the previous week so why should my numbers improve on testing day?

          13 Mar

          Left: 57.4, 58.7, 56.9
          Right: 60.1, 56.5, 54.7

          Sock Stretch – 50 reps

          With those scores I’ve decided to ease off, and I’ll do something like 2 sets of 3 to allow my forearms time to recover. The first break I took resulted in a drop of strength, possibly because I stopped completely, so hopefully continuing a little grip work keeps me up in the 60kg+ category.

          I don’t really know how to train grip and it may work entirely differently to the muscle groups I’m more familiar with, but I will “taper” for 7-10 days, take a final few tests and then share my results on YouTube.

          in reply to: 2022 Training Log #11203
          Fraser_9to5
          Keymaster

            8 Mar

            Around The Square – 3 x 4
            Front Squats – 5 x 70kg, 3 x 77.5kg, 6 x 87.5kg
            Stiff Leg Deadlift – 5 x 10 x 55kg

            10 Mar

            Around The Square – 3 x 4
            Stiff Leg Deadlift – 5 x 57.5kg, 3 x 65kg, 7 x 72.5kg
            Front Squats – 5 x 10 x 65kg

            13 Mar

            Tempo Runs
            3 x 100m (50m jog, 50m walk)
            4 x 200m (2-3 mins)
            3 x 100m (50m jog, 50m walk)

            I wanted to throws some 2’s in there and was pleased at my speed endurance, though I’ve been doing some longer running. The 100’s were in about 16 secs and the 200’s in 34 secs, but the wind rarely helps at my local track.

            This was a good training week, I’m certain I have a lot of cumulative fatigue as my legs are constantly heavy. I could do with an Epsom salt bath but I only have a shower at my house, will try and do something for recovery though.

            in reply to: Soccer Ball Throw Ins (Oct 2021) #11202
            Fraser_9to5
            Keymaster

              7 Mar

              Technical Throws – 50

              9 Mar

              Technical Throws, Standing with step through – 2 x 6 @ 60%
              Technical Throws, Jogging with step through – 2 x 6 @ 70%

              DB Power Snatch – 3 x 5 x 15kg
              Bench Press – 3 x 5 x 80kg
              A1 DB Pullover – 3 x 8 x 20kg
              A2 Rotator Cuff (res band) – 3 x 8

              12 Mar

              Heavy Throws – 2 x 8 x 950g
              Throw Ins (Session 28) – median 20.95m

              Barbell Cleans – 3 x 5 x 50kg
              Incline Bench Press – 3 x 5 x 70kg
              A1 Swiss Ball MB Throws – 3 x 8 x 5kg
              A2 Pull ups – 3 x 8

              Excellent series of throws today, only my first attempt was under 20 metres. One more week to go!

            Viewing 5 posts - 126 through 130 (of 547 total)