Fraser Young

[Fraser Young]

26 July

Pull / Chin / Pull / Chin / Pull – 15,14,11,13,10 (180 secs)
Side Plank – 2 x 75 secs
Heel Taps – 2 x 50

I misread the session and ended up scribbling down week 3 day 3 instead of day 1.

28 July to 6 August

Tooth infection

I have a low grade fever and a whole load of other symptoms from a tooth infection. The tooth is troubling me enough that I can’t chew food so I’ve been drinking ~1600kcal/day for a week. I’ve been on antibiotics since 1st Aug and stronger ones from the 3rd. My probiotics arrived today (6th) and I’ll start taking those at different intervals to the other meds.

I plan to pick up from week 2 day 5 which is the Saturday session I did on 23 July. The positive is that if I’ve lost weight it makes pull ups easier, so will hopefully counteract any strength losses. Week 3 isn’t that intimidating so I may be able to get back up to speed over the next 8-10 days and then get back into the hard reps.

[Fraser Young]

WEEK 2

19 July

Pull / Chin / Pull / Chin / Pull – 15,11,10,9,8 (180 secs)
Hollow Body Hold – 2 x 25 secs
Wall Press Heel Taps – 2 x 40
Passive Hang – 40 secs

21 July

Pull / Chin / Pull / Chin / Pull – 15,12,11,9,8 (180 secs)
Hollow Body Hold – 2 x 25 secs
Wall Press Heel Taps – 2 x 40
Passive Hang – 45 secs

I’m starting to get mild pain in my days off, a little in the elbow but mainly my hands. I added in some forearm stretches and plan to do some soft tissue work to keep on top of things.

23 July

Pull / Chin / Pull / Chin / Pull – 14,13,12,11,9 (180 secs)

I completed all these with good form. I’m quite intimidated by the five remaining weeks but I’ll do what I can.

24 July

Hollow Body Hold – 2 x 25 secs
Wall Press Heel Taps – 2 x 40

Yesterday’s session was followed by a run so I did abs this morning instead. I’m getting a level of soreness that wasn’t there in the phase 1 program so dialling in my nutrition and recovery to keep on top of the training volume.

Here’s the final set of 8 reps from the 22nd July

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[Fraser Young]

18 July

Around The Square – 3 x 4
SLRDL – 3 x 12 x 50lbs
RLESS – 3 x 12 x 50lbs
SL Hip Raise – 2 x 6 x 50lbs, 11 x BW
Goblet Squat – 3 x 15 x 50lbs

The hip raise was harder than I expected, otherwise a good leg session with a pair of DBs.

20 July

Around The Square – 3 x 4
SLRDL – 3 x 12 x 50lbs
Hip Raise – 3 x 15 x 50lbs
CMJ – 10 reps

I added in some countermovement jumps for the explosive training.

23 July

Running – 2 x 3km (1.85 miles) in 17 mins, 19 mins

This was in the middle of a hot day and not my best idea. I ended up walking on two occasions for the second part, and in the middle I had a 5 minute rest.

[Fraser Young]

13 July

Goblet Squat – 4 x 10 x 50lbs (60 secs)
RLESS – 4 x 10 x 50lbs (90 secs)
Jump Squats – 150 in 4:04

I have a pair of 25lb dumbbells that I used for a very quick leg circuit. I know I’ll be sore so no use going OTT in the first session.

15 July

Running – 4.85km (3 miles) in 30 mins

Surprisingly the same pace as last week despite dealing with leg DOMS. This was far less hilly, I just ran in one direction for exactly 15 minutes then turned around.

I might try two leg sessions and one run next week, maybe some plyometrics too.

[Fraser Young]

7 Weeks To 50 Pull ups – Phase 2

WEEK 1

12 July

Pull / Chin / Pull / Chin / Pull – 12,10,9,9,8 (150 secs)
Side Plank – 2 x 60 secs
Hollow Body Hold – 2 x 25 secs
Passive Hang – 30 secs

I weighed in at 70.7kg here having upped my calories a little last week. I’m determined to do as much of this with good form, going to full extension on each rep.

14 July

Pull / Chin / Pull / Chin / Pull – 12,10,10,9,9 (180 secs)
Side Plank – 2 x 60 secs
Hollow Body Hold – 2 x 25 secs
Passive Hang – 40 secs

I don’t see any benefit to rushing the sets so I’m back to 3 minutes and may extend it further if I think it helps.

16 July

Pull / Chin / Pull / Chin / Pull – 13,10,10,9,8 (180 secs)
Side Plank – 2 x 60 secs
Hollow Body Hold – 2 x 25 secs
Passive Hang – 45 secs

Really pleased with the first week, I’m more conscious of eating enough, trying to exercise at the right time of day, completing all reps properly and not skimping on the core work.

Week 2 seems like it should be quite routine and after that is when things get interesting.

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