Fraser_9to5

[Fraser_9to5]

15 Feb

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

While I can’t do more than 4 reps I realised I can do an extra set to increase volume.

17 Feb

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

20 Feb

Left: 53.8, 60, 59.2
Right: 57.2, 58.1, 57.1

Wow, I wasn’t expecting that. My previous best L & R was 55.5kg & 56.4kg, those were comfortably beaten today. I had 4 hours sleep and took paracetamol with caffeine in, not sure if that’s having a performance enhancing effect (the caffeine, not the sleep deprivation :-D).

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

These were noticeably easier to close, but I didn’t want to rush out and add volume. I’ll add a rep next week if my new strength holds.

[Fraser_9to5]

14 Feb

Throw Ins (Session 25) – 10 throws, median 19.25m

Hmm, a slight backwards step. This is proving harder than expected to see consistent improvements.

16 Feb

Bench Press – 5 x 4 x 80kg
Push Press – 5 x 4 x 55kg
A1 EZ Skull Crushers – 3 x 8 x 33.5kg
A2 EZ Bicep Curl – 3 x 8 x 33.5kg

19 Feb

Incline Bench Press – 5 x 4 x 70kg
DB Pullover – 5 x 4 x 25kg
A1 DB Row – 3 x 8 x 30kg
A2 Pull ups – 3 x 7
Rotator Cuff Resistance Band – 2 x 10

A good training week. I still need to sit down and write the next phase but I only really want to do another 4-6 weeks of this if I’m not getting anywhere.

[Fraser_9to5]

8 Feb

Front Squats – 5 x 65kg, 3 x 75kg, 8 x 82.5kg
Stiff Leg Deadlifts – 5 x 10 x 52.5kg
Around The Square – 3 x 4

REHAB

2 foot line hops – 2 x fwd/bwd x 15 secs, 2 x left/right x 15 secs

The single foot version caused my MCL injury, nice to progress to this.

10 Feb

Stiff Leg Deadlifts – 5 x 55kg, 3 x 62.5kg, 5 x 70kg
Front Squats – 5 x 10 x 65kg

Tough front squats but I’ve been on 62.5kg for a while and I have room to move up. I’m not entirely sure that I’m doing stiff leg and not just doing RDL, I try my best but my knees like to bend a little.

13 Feb

Running – 4 x 100m (100m walk)
4 x 100m (50m jog, 50m walk)
4 x 100m (100m walk)

I was in the mood for something faster today. There was a huge headwind on the home straight which meant I was running 15-15.5 secs on the back straight and then 16.5-17.0 on the home. The reps can progress to 3 x 5 and the recovery can move from 100m walk, to 50m jog 50m walk, to 100m jog, to 30 secs standing. I might throw some 200’s in there too.

[Fraser_9to5]

5 Feb

Left: 51.6, 49.7, 48.7
Right: 51.4, 50.6, 48.9

That brings 8 weeks to an end. My average from a best of 3 started at 49-50kg, rose to 54kg by week 6 then reached a plateau and even dropped a bit when I tried to take days off.

I’ve been using the Heavy Tension Grip Master (9lbs) but have now ordered the XX-Heavy (13lbs). I skipped the 11lbs because I can probably do a few reps on the most difficult one already.

8 Feb

Power Grip – 3 x 10 x 5 secs
Sock Stretch – 50 reps

I switched from holds to reps on the finger extensor work (stretching a sports sock, hence the exercise name). I ditched the Power Pinch as my little finger doesn’t need its own workout.

10 Feb

Power Grip – 2 x 3 x 5 secs (NEW XX-Heavy Tension Grip Master)
Sock stretch – 50 reps

Wow. There’s a considerable size difference which makes wrapping my fingers round the new one quite tough. I can’t quite put the middle section of each finger over the end which is a little frustrating. My little finger can’t close it but the other three finger can (index finger only just!). All future exercises will be with the XX-Heavy tension unless specified.

13 Feb

Power Grip – 4,3,4 x 5 secs
Sock stretch – 50 reps

Left: 54.0, 52.6, 53.4
Right: 51.8, 52.8, 53.4

Still settling into this new gripper, it’s so much harder but I’ve gone from 9lbs to 13lbs which is almost 50% so no real surprise. If I took up a new exercise in the gym and could only do 3-4 reps I’d expect to take months to reach 10 reps, so we’ll see. I’ll test my grip each Sunday and if it keeps trending upwards I’ll stick with it.

[Fraser_9to5]

7 Feb

Throw Ins (Session 24) – 10 throws, median 19.8m

A really strong start then faded a bit. New personal best of 21.8m and my first five were the longest 5 throws.

9 Feb

Bench Press – 5 x 4 x 80kg
Push Press – 5 x 4 x 55kg
A1 EZ Skull Crushers – 3 x 8 x 31kg
A2 EZ Bicep Curl – 3 x 8 x 31kg

12 Feb

Incline Bench Press – 5 x 4 x 70kg
DB Pullover – 5 x 4 x 25kg
A1 DB Row – 3 x 8 x 30kg
A2 Pull ups – 3 x 7
Rotator Cuff Resistance Band – 2 x 10

I like these two sessions a lot. My incline was set one higher (by mistake) so it was tougher. One more week of this 🙂

[Author]

Posts