Fraser_9to5

[Fraser_9to5]

GPP (4 week block)

3 Jan 2022

A1 Bench Press – 4 x 8 x 60kg
A2 Underhand Barbell Rows – 4 x 8 x 60kg
B1 Push Press – 3 x 5 x 50kg
B2 Pull ups – 3 x 6
V situps – 3 x 15
Russian Twists – 3 x 20 x 10kg

I know a rule of thumb is that you should be able to row what you can bench, so I kept both at 60kg. For push press I couldn’t be bothered to take my 15kg plates off the bar so I used that and was disappointed I couldn’t do 8 reps.

5 Jan

A1 Bench Press – 4 x 8 x 62.5kg
A2 Underhand Barbell Rows – 4 x 8 x 62.5kg
B1 Push Press – 3 x 6 x 50kg
B2 Pull ups – 3 x 6
V situps – 3 x 15
Russian Twists – 3 x 30 x 10kg

Quite quick to jump up the weight and will probably do the same next week. My 1RM should still be about 100kg so 60kg is quite comfortable.

8 Jan

EZ Bar Skull Crushers – 4 x 8 x 33.5kg
EZ Bicep Curls – 4 x 8 x 26kg
MB Slams – 4 x 5 x 5kg
Planks (1 arm 1 leg) – 3 x 60 secs

I must have miscalculated last time because 33.5kg was a bit too heavy for me, 31kg must be what I meant to write. Bicep curls can go heavier, but overall a solid week of training.

[Fraser_9to5]

4 Jan

Around The Square – 3 x 4
Front Squat – 3 x 62.5kg, 3 x 70kg, 10 x 80kg
Straight Legged Deadlifts – 5 x 10 x 52.5kg

Hitting a set of 10 on the front squats was quite tough, and my grip nearly gave out from the deadlifts.

6 Jan

Straight Legged Deadlifts – 3 x 50kg, 3 x 57.5kg, 10 x 65kg
Front Squat – 5 x 10 x 62.5kg
Single Leg Calf Raises – 3 x 16 x BW

9 Jan

Running – 5 x 300m in 57 secs (3 mins)
(6 mins)
3 x 200m in 36,36,34 secs

When I run I break it down into a per 100m pace. As a sprint athlete our coach would add 1 second for every 100m run at “tempo” pace. 100m would be 15 secs, 200 in 32 secs (16 secs per 100m), 300m in 51 secs (17 secs per 100m) and so on. I’ve been doing 20 secs per 100m previously because I wanted to do a mile at that pace, and the plan was to start at 400m reps and add 100m when I feel fit enough.

You can’t keep me away from faster running for long, so I went round 300m in 19 secs/100m and after a break I chose to resume with some faster 200’s. It was only on the last rep that I remember my old training and how I should be doing these in 32 secs, so I found a middle ground and ran a 34 second 200m. It’s very likely that I’ll mix in some shorter runs on this session as 20 secs per 100m is such a plod for me.

[Fraser_9to5]

WEEK 11

22 Dec

Technical Throws – 10 x 10
26,28,2×30,32,34,2×36,38ft
Heavy Throws – 4 x 5 x 950g
Skull Crushers – 4 x 8 x 28.5kg
Pull ups – 6 x 6
Hollow Rock – 6 x 25 secs

For my technical throws I’m now aiming for a point on the wall that represents crossbar height. If I get consistently near it I move back a few feet. I found having slightly offset thumbs (so one is about an inch above the other) and finishing the throw with my hands in the direction of the target helped a lot. I went straight into my other midweek session as I missed a few days of training.

WEEK 12

27 Dec

Technical Throws – 20
Throw ins (Session 21) – 10 throws, median 19.9m
MB Slams – 4 x 5 x 5kg
Pull ups – 6 x 6
DB Pullover – 4 x 8 x 8.5kg
Resistance Band ISO hold – 3 x 3 x 15 secs

29 Dec

Technical Throws – 2 x 10
36ft, 36-42ft
MB Slams – 4 x 5 x 5kg

Absolutely sodden ground, soaking wet so a waste of a session. Instead of 10 of each distance I moved a few feet every time I hit the target exactly. Good to know for future sessions that 40ft+ is possible.

1 Jan

Technical Throws – 20
Throw Ins (Session 22) – median 18.95m
MB Slams – 4 x 5 x 5kg
Skull Crushers – 3 x 8 x 31kg
BB Rows – 3 x 8 x 50kg
Pull ups – 3 x 6
Seated Plate Twist – 3 x 20 x 5kg (20 touches, 10 per side)

I got discouraged by a really poor series of throws and set about overhauling my whole training. It’s possibly an overreaction, but I want to approach this like javelin training in which case there would be some periodisation. It’s currently a mish mash of strength, power, technical drills and could do with some structure.

I’ve written up a GPP style plan which I will run for 4 weeks, it’s a very basic strength template with bench press, rows, overhead pressing and pull ups.

[Fraser_9to5]

Oh, and I’ll be 35 years old in March.

28 Dec 2021

Around The Square – 3 x 4
Front Squat – 5 x 57.5kg, 5 x 65kg, 10 x 75kg
Straight Legged Deadlifts – 5 x 10 x 50kg

30 Dec

Straight Legged Deadlifts – 5 x 47.5kg, 5 x 55kg, 10 x 62.5kg
Front Squat – 5 x 10 x 62.5kg
Single Leg Calf Raises – 3 x 16 x BW

I opted for a top set of 10, if I aim for a big number I end up doing incomplete reps. I love boring but big, I’m keeping 2 minutes rest and the weight I’m using aligns with the first set of week 2 for that lift.

2 Jan 2022

Running – 2 x 1 mile (5 mins rest), 7:49, 7:21

I usually do repeat 400’s but I’m drawing on a rowing program I once did that mixed in faster interval work with slower steady stuff. I was at the track and When I started running I wasn’t sure what I wanted to do, but after a lap I decided on a mile rep. I have no idea what I’m capable of so I was aiming for an 8 minute mile and sped up at the end when I realised it was well within my capability. The next rep I didn’t have a target in mind I just wanted to push a little harder, it was still relatively easy and a hard rep would perhaps be a 6:30 mile.

[Fraser_9to5]

PHASE 2

I sat down and took everything I’ve tried so far and structured it into three distinct sessions, which I’ll repeat each week.

WEEK 10

14 Dec

Throw In Technique – 10 x 10
22, 23, 24, 3 x 25, 2 x 27, 28, 29ft

Time to really progress these. If I consistently hit on/near the target with my 10 throws I go further back. In the YouTube video Thomas Gronnemark spoke about trying to hit the crossbar from the 18 yard box (54 feet) so next session I’ll probably move back in multiples of 2 feet else I’ll never get there.

15 Dec

Heavy Throws – 4 x 5 x 950g
EZ Bar Skull Crushers – 5 x 10 x 23.5kg
Pull ups – 8 x 5
Hollow Rock – 5 x 25 secs

Since I have a technical drill day I also wanted one with more muscle building exercises.

18 Dec

Throw In Technique – 20 throws
Throw Ins (Session 20) – 10 throws, median 19.25m
MB Slams – 4 x 5 x 5kg
Pull ups – 8 x 5
Pullovers – 4 x 8 x 15kg plate
Resistance Band Throw In ISO – 3 x 15 secs

I borrowed the concept of isometric –> eccentric –> concentric from my vertical jump training and held a resistance band in the throw in position (while holding a ball). I started with two 20m+ throws so to end with a median of low 19’s was disappointing. I’ll no doubt tweak the sessions from here but I’m more confident this is generally the right way to go.

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