Fraser_9to5

[Fraser_9to5]

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.

[Fraser_9to5]

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!

[Fraser_9to5]

1 Mar

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

3 Mar

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

6 Mar

Left: 54.5, 60.9, 57.2
Right: 56.7, 61.1, 58.5

First time hitting 60kg with both hands, and a personal best with each. I didn’t feel that great today so it was pleasing to see.

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

I tried 6 reps but even five is pushing it some days. I’ll stop in 2 weeks time unless I continue gaining 1kg/week.

[Fraser_9to5]

3 Mar

Front Squats – 3 x 65kg, 3 x 75kg, 5 x 82.5kg
Stiff Leg Deadlift – 3 x 55kg, 3 x 62.5kg, 8 x 70kg
Around The Square – 3 x 4

I had some calf issues from throw in practice on Monday so I skipped the Tuesday, I’m also not sleeping well so didn’t want to gym off 5 hours sleep. I ditched the 5 x 10 and doubled up on 5/3/1 on the Thursday to give my legs a bit of a break.

6 Mar

Running – 5km in 25:31

Again not feeling great today. I did the first lap of the athletics track in 1:56 and figured I’d try and hold a similar pace. It was only after a mile I settled on running 5km and ideally I would have finished in 25 flat as that’s 1 minute per 200m.

[Fraser_9to5]

28 Feb

Technical Throws – 50
Handspring Practice – 15 attempts

Handsprings were short lived, I landed with a heavy impact on my calf and decided it’s not worth the injury risk.

2 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

5 Mar

Heavy Throws – 2 x 8 x 950g
Throw Ins (Session 27) – median 20.05m

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

The median doesn’t do it justice as I had 21.6, 21.1, 21.2 and another 21.6 as part of the sequence. The ball was wet so I had some duff throws around 18m and it just so happened my 5th and 6th best throws were mediocre. It’s given me a lot of confidence going forward but I’m also questioning what a good improvement would be. The professional throws coach increases elite players by 5-15 metres, and with such a poor initial throw I’d want to gain at least 10m, but I’m probably only halfway there.

Here’s my gym setup where I can practice throws in quick succession

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