Fraser_9to5

[Fraser_9to5]

WEEK 2

9 September

MB Chest Pass – 3 x 8 x 5kg
MB Slams – 3 x 8 x 5kg
Clap Push ups – 3 x 6
Bench Press – 4 x 6 x 85kg
Pendlay Row – 3 x 6 x 80kg
A1 Pull ups – 4 x 7 x 5kg
A2 DB OHP – 3 x 6 x 20kg
B1 Hanging Leg Raise – 3 x 6
B2 Russian Twist – 3 x 30 x 5kg
B3 Ab Wheel – 3 x 45 secs
Mobility (5 exercises)

I should look to increase bench press now as it’s not that challenging, perhaps bumping the weight in pull ups too.

10 September

Drills – A walk (MB), A March, A Skip (MB), A Switch 2 x 15m
Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
2 x 40m Technical Runs
Tempo – 3 x 4 x 100m in 16.1, 15.7, 15.6 secs
Mobility (4 exercises)

I felt great today. The first run was 16.9 secs after taking it far too easy, then everything was around 16 flat or faster after that.

11 September

Yoga – 45 mins
Mobility (4 exercises)

Restorative yoga. I feel really good despite not sleeping much.

12 September

Broad Jump, 4 – best of 252cm
Barbell Squat Jumps – 3 x 2 x 6 x 65kg
Bounds – 2 x 4 x 6 contacts (14.5,14.9,14.9,14.7m & 14.8,14.6,14.1,14.5m)
A1 Single Leg Standing Calf Raise ISO – 2 x 35 secs
A2 Single Leg Bent Knee Calf Raise ISO – 2 x 35 secs
Mobility (5 exercises)

I thought I’d check in with a broad jump, I felt a touch flat but then again I’ve had a lot of squats recently. Squat jumps were good, the focus was on achieving peak acceleration on the way up.

I was frustrated by the bounds, I did 15.25m last week but that was with a tailwind and this was a – 3 m/s headwind. It was chilly so I put my hoodie on for the 7th rep and was surprised at how much worse I jumped with the added weight / resistance.

Pleased to get through this, my adductor had been bothering me so I did a more extensive warm up and managed the session well.

13 September

Mobility (5 exercises)

Very relaxed day, no activity.

14 September

Drills – A walk (MB), A March, A Skip (MB), A Switch 2 x 15m
Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
2 x 40m Technical Runs
Tempo – 4 x 400m in 77.5 secs
A1 Dips – 3 x 15
A2 Res. Band Face Pulls – 3 x 12
B1 DB Curls – 3 x 10 x 15kg
B2 Res. Band Rotator Cuff – 2 x 2 x 15
Scap Push ups – 3 x 10
Mobility (6 exercises)

Terrible 400’s, absolutely no discipline or consistency, I ran a ~73.5 second 2nd rep having set off far too fast. Good upper body session, ready for squats tomorrow.

15 September

Pogo Jumps – 2 x 20 secs
Back Squats – 2 x (12 x 90kg, 10 x 102.5kg, 6 x 110kg, 5 x 115kg)
Mobility (5 exercises)

I gave these an RPE of 7.4, no danger of failing a rep and I probably had at least one extra rep in the tank in every set. Half an hour later and I’m really feeling it, I can barely get up the stairs. The pogo jumps were a nice introduction to the depth jumps that are programmed from next week.

A good week, I really hope depth jumps go smoothly next week. When I programmed depth jumps in the season my legs had a habit of failing on me and refusing to jump. Not sure if it was the height or the fatigue, so hopefully if I’m starting the session with them it won’t be an issue.

[Fraser_9to5]

WEEK 1

2 September

MB Chest Pass – 3 x 8 x 5kg
MB Slams – 3 x 8 x 5kg
Clap Push ups – 3 x 6
Bench Press – 4 x 6 x 85kg
Pendlay Row – 3 x 6 x 80kg
A1 Pull ups – 4 x 7 x 5kg
A2 DB OHP – 3 x 8 x 17.5kg
B1 Hanging Leg Raise – 3 x 6
B2 Russian Twist – 3 x 30 x 5kg
B3 Ab Wheel – 3 x 45 secs
Mobility (5 exercises)

Good session, bumped the pull ups and the OHP. I think the OHP can go up again. I swapped the hanging leg raises to the first in the superset and that worked much better for me. I have a lot of leg DOMS from yesterday and a really tender adductor. One day down, 41 to go.

3 September

Drills – A walk (MB), A March, A Skip (MB), A Switch 2 x 15m
Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
2 x 40m Technical Runs
Tempo – 3 x 4 x 100m in 16.3, 16.1, 15.7 secs
Mobility (4 exercises)

Easy session, my legs felt heavy so I had to work to dip under 16 seconds. Took some “before” measurements this afternoon:

Neck – 37cm / 14.5”
Chest – 96cm / 37 ¾”
Bicep – 35.5cm / 14”
Waist – 81cm – 32”
Thigh – 55.5cm – 21 ¾”
Calf – 35.5cm / 14”

4 September

Yoga – 45 mins
Mobility (3 exercises)

Yoga was quite intense, we did this side angle lunge with hands bound behind us for a very long time and my thighs were absolutely burning. Didn’t have time for mobility so did it first thing the following morning

5 September

Back Squat – 2 x 3 x 5 x 110kg
A1 Single Leg Standing Calf Raise ISO – 2 x 35 secs
A2 Single Leg Bent Knee Calf Raise ISO – 2 x 35 secs
Mobility (5 exercises)

The weight here was not too challenging, for RPE I’d say 6.8/10. I followed parts of this last winter and I split the workout across two days, doing 3 x 6 x 115kg on each. This is ~7-8% lighter in terms of 1RM, which is the low end of the prescribed difficulty in the program. I’m happy with this approach given I want to move fast and not be grinding anything out.

The % 1RM is a narrower range in the next session so it’ll be 5 x 115kg and 10 x 102.5kg.

6 September

Drills – A walk (MB), A March, A Skip (MB), A Switch 2 x 15m
Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
2 x 40m Technical Runs
Tempo – 4 x 400m in 77.5 secs
A1 Dips – 3 x 15
A2 Res. Band Face Pulls – 3 x 12
B1 DB Curls – 3 x 9 x 15kg
B2 Res. Band Rotator Cuff – 2 x 2 x 15
Scap Push ups – 3 x 10
Mobility (5 exercises)

I was on track for 78.0 but I pushed it in the final rep and was closer to 76 secs. Upper body was good, it feels like it’s improving my posture. Did my mobility right after the workout which was nice, I’m away for a stag do this weekend but may fit the next leg session on Sunday afternoon.

7 September

REST

Away in Wales for a stag do.

8 September

Pogo Jumps – 2 x 20 secs
Back Squat – 2 x (10 x 102.5kg, 5 x 115kg, 2 x 122.5kg)
Mobility (5 exercises)

I spent 12 of the last 48 hours in a car and my lower back was sore and hips were tight. Just pleased to get through this one, most lifts went up nicely.

Good first week, a little worried about my lower back as any weakness really hampers a session.

[Fraser_9to5]

WEEK 0

26 August

Drills – A walk (MB), A March, A Skip (MB), A Switch 2 x 15m
Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
2 x 40m Technical Runs
Tempo – 3 x 4 x 100m in 15.9 secs

Pleased with my fitness, I didn’t know what pace to do these in so went with whatever came naturally.

27 August

Standing 5 bound, 2 per leg – best of 12.60m
5 x 40m in 5.38 secs Freelap
Back Squat – 2 x 2 x 5 x 105kg
A1 Single Leg Standing Calf Raise ISO – 2 x 35 secs
A2 Single Leg Bent Knee Calf Raise ISO – 2 x 35 secs
Mobility (4 exercises)

Dry track, 22 degrees, -2 m/s wind. I found driving with the front knee helped me in the bounds. The 40’s were into a wind that was between -2 and -4 m/s, still a touch slower than last week. Good squats, comfortable at 105kg.

28 August

Yoga – 45 mins
Mobility (3 exercises)

Yoga was more intense than usual, lots of chair holds

29 August

Mobility (4 exercises)

30 August

Rest

I was at a friend’s wedding on the 29th and travelled home on the 30th. Only had 4-5 hours sleep and ended up falling asleep at 8pm before I usually do my mobility.

31 August

Drills – A walk (MB), A March, A Skip (MB), A Switch 2 x 15m
Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
2 x 40m Technical Runs
Tempo – 4 x 400m in 78.7 secs
GS Circuit – 2 x 12 exercises x 10 reps in 3:25, 3:19
A1 Res. Band Face Pulls – 3 x 12
A2 Dips – 3 x 12
B1 DB Curls – 3 x 9 x 15kg
B2 Res. Band Rotator Cuff – 2 x 2 x 15
Scap Push ups – 3 x 10
Mobility (5 exercises)

The 400’s were okay. I’m not sure what was going on in the dips but my left upper arm felt really uncomfortable so I stopped at 12. It eased off in the following sets, not sure if I needed more warming up.

1 September

2 x 4 x 6 bounds – best of 15.25m
5 x 40m in 5.30-5.32 secs Freelap
Back Squat – 3 x 5 x 105kg, 3 x 5 x 107.5kg
Mobility (5 exercises)

Dry track, 25 degrees, +3 m/s wind. I need a more thorough warm up before bounds, I had a very slight strain in my right adductor which eased off in later reps. Happy with the distance, all in and around 15.20m with a bit of a tailwind. The 40’s were strong, I didn’t overthink them, the main cue was pushing the ground away in strides 1-3 and then getting into a higher stepping action from around 30-35m.

Finished with squats, I looked ahead in the schedule and next week will have 110kg, so instead of 105kg today I bumped the second series to 107.5kg and it felt manageable.

I’m excited but apprehensive. It’s essential that I stay on top of prehab for my right foot, left Achilles and now my right adductor if I’m to get through this program and see the rewards of my work.

[Fraser_9to5]

WEEK -1

19 August

MB Chest Pass – 3 x 8 x 5kg
MB Slams – 3 x 8 x 5kg
Clap Push ups – 3 x 6
Front Plank – 3 mins 36 seconds
Bench Press – 4 x 90kg, 6,6,5 x 85kg
Pendlay Row – 3 x 6 x 80kg
A1 Pull ups – 4 x 6 x 5kg
A2 DB OHP – 3 x 8 x 15kg
B1 Russian Twist – 3 x 30 x 5kg
B2 Hanging Leg Raise – 3 x 5
Mobility (5 exercises)

I really liked that. Started off with explosive exercises then the heavier stuff. I was retesting for a front plank program which is why I had one long hold, next week it’ll just be reps of the front plank. Made sure to up my calories to support the volume.

20 August

Standing 5 bound, 2 per leg – best of 12.25m
5 x 40m in 5.35 secs Freelap
Back Squat – 3 x 5 x 95kg
A1 Single Leg Standing Calf Raise ISO – 2 x 30 secs
A2 Single Leg Bent Knee Calf Raise ISO – 2 x 30 secs
Mobility (4 exercises)

Dry track, 20 degrees, no wind. A little disappointed in my 5 bounds, the other three attempts landed below 12 metres and I had no consistency. 40m runs were okay, my final run was 5.27 but looking at the 10m splits it may have been because I was late releasing the button, as I had an incredible first 10m then similar 10-40m speed. Squats were very easy but that was the plan, calf raise isometrics are for Achilles prehab ahead of the depth jumps and I find them very challenging for the full 30 seconds.

21 August

Yoga – 45 mins
Mobility (4 exercises)

Wow, I was not expecting the DOMS I have from 3 sets of relatively easy squats, so glad I didn’t push it. Yoga helped, I was worried I’d pull something putting my shoes on in the morning.

22 August

Drills – A walk (MB), A March, A Skip (MB), A Switch 2 x 15m
Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
2 x 40m Technical Runs
Tempo – 4 x 400m in 79.0 secs
A1 Res. Band Face Pulls – 3 x 12
A2 Dips – 3 x 15
B1 DB Curls – 3 x 8 x 15kg
B2 Res. Band Rotator Cuff – 2 x 2 x 15
Scap Push ups – 3 x 10
Mobility (5 exercises)

More leg DOMS, not easing up at all. Very tentative in the warm up and drills, thankfully the 400m pace is only ~20 secs per 100m otherwise I’d have struggled more. The upper body session was accessory and prehab movements, I liked it.

23 August

Mobility (5 exercises)

Much needed rest for the body.

24 August

5 x 40m
Back Squat – 3 x 5 x 100kg
Mobility (6 exercises)

Wet track, 16 degrees, headwind. I forgot my phone so I couldn’t time my 40m runs. It took a while to get into my running which is likely due to not having any med ball throws or jumps before my sprints as these usually help with muscle activation. Squats went up easily, I thought about a 4th set but given the DOMS I got the first time round I’m not taking any chances.

25 August

MB Chest Pass – 3 x 8 x 5kg
MB Slams – 3 x 8 x 5kg
Clap Push ups – 3 x 6
Bench Press – 4 x 6 x 85kg
Pendlay Row – 3 x 6 x 80kg
A1 Pull ups – 4 x 6 x 5kg
A2 DB OHP – 3 x 6 x 17.5kg
B1 Ab Wheel – 3 x 45 secs
B2 Russian Twist – 3 x 30 x 5kg
B3 Hanging Leg Raise – 3 x 6
Mobility (5 exercises)

Spot on with bench press, the last rep was very slow. Pull ups were a touch easy, OHP can be bumped a rep or even two reps. Abs were a mess, I don’t think 6 leg raises is too much but it should be first in the superset not last. Only a lingering amount of soreness from squats, potentially more tomorrow, will see.

[Fraser_9to5]

COMP 8

10 August

Abs (Planks, 2 sets of 4 exercises)
Mobility A

Good session, my planks progress a little each session which is the sort of approach I should be taking with my normal core workouts. Nice restorative day today.

11 August

MB Throws – 4 x 3 x 4kg
5 Bounds – 2 per leg, best of 12.30m
3 x 40m in 4.22/5.35 secs Freelap
2 x 120m (95%) in ~15.60 secs

24 degrees, dry track, cross wind. Good session, my 40’s were close to my best and I made a point to err on the side of being too relaxed in the 120’s so that I’m fresh for Wednesday. My diet has felt overly restrictive lately and I’m down to 68kg so I may push the calories for the rest of the day as I always feel more powerful when well fed.

12 August

Drills – A walk (MB), A March, A Skip (MB), A Switch 2 x 15m
Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
2 x 40m Technical Runs
Tempo – 10 x 100m with stretching
Abs (Planks, 2 sets of 4 exercises)
Mobility C

I was really cruising these but still hitting 16.5 for 100m, it felt low effort so I didn’t try to go any slower. I’m quietly optimistic about Wednesday and also ready for the season to end.

13 August

Mobility D

14 August – Race Day

Sutcliffe Park Open Meeting

100m – 12.20 (-0.2 m/s)

The final race of the season! Happy to get a season’s best, a shame I couldn’t get a tailwind or a larger improvement. I felt great in the warm up, registering a 4.15 second 30m with Freelap and then a 2.18 flying 20m. That would predict a 12.16 second 100m and I’ve previously been running about a tenth faster than my predictions.

Race execution wasn’t great, I was overly focused on my top speed running cue to the point of not really having a cue for the start. I was half a stride behind those around me coming out the blocks and never made up the ground. Top speed was good, usually I fade and this time I kept with the pack. With a stronger start I think I could have been low 12.1’s but nothing more.

My time only moves to 12.19 with wind correction which means my four races this season have been 12.26, 12.24, 12.23 and 12.19. I’ve not felt the same freshness in any race this season that I experienced last year so I don’t know if my taper is off or there’s still more fatigue for me to recover from.

It’s my last race but not the end of my season, I’ll be doing some 40’s for the next 2 ½ weeks and then a 6 week weights & plyo’s program that is an alternative to the usual start of my winter season. I did a very high volume program this year and it didn’t pay off, so next season I’ll be going the opposite direction and seeing how my body responds to lower volume with the same intensity. I trust my Freelap timing system enough that I don’t feel the need to compete in any more open meetings, though I may do my County Championships in March 2025.

Here’s a video of my race, I’m in lane 6, number 112.

15 August

Abs (Planks, 2 sets of 4 exercises)
Mobility F

More aches and pains post-race. I had to cycle across town and do my final plank session, otherwise I stayed relatively inactive for fear of pulling something.

Reflecting on the final race, it was a bit anti-climactic. I was resigned to not going sub-12 seconds and I’m so dialled in on my race predictions that it’s hard to surprise myself when I see the times.

I’m going to record the next few weeks leading up to the next program in a separate log so that’s it for this one.

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