Fraser_9to5

[Fraser_9to5]

14 Dec

Front squat – 5 x 62.5kg, 3 x 70kg, 10 x 77.5kg
Around The Square – 3 x 4
Straight Leg DL – 5 x 10 x 50kg
Stomach Vacuums – 6 x 10 secs

I went quite aggressive here with the final set and was pleased to reach double figures. I might skip ahead again in 5/3/1 as I’m itching to lift something heavy.

16 Dec

Straight Leg DL – 5 x 52.5kg, 3 x 60kg, 6 x 67.5kg
Front Squat – 5 x 10 x 62.5kg
SL Calf Raises – 3 x 15 x BW

Grip was a problem again, I’ve started a protocol to improve it so hopefully not an issue too many more times. The jump to 62.5kg was tough, some pausing between reps is creeping in but I’m holding at 2 mins rest.

19 Dec

Running – 3 x 400m, 2 x 400m (3 mins / 5 mins)
Times: 1:20, 1:24, 1:20, 1:20, 1:20

The second rep was too slow a start and I never recovered. I thought my stopwatch didn’t start so I slowed down and then went through 100m in 22 secs. It was another tough last rep but I like to challenge my CV fitness.

Next week will be an easy one as I’m heavy legged

[Fraser_9to5]

WEEK 8

29 Nov

Throw In Technique – 20 throws
Throw Ins (Session 18) – 10 throws, median 18.7m
MB Slams – 4 x 5 x 5kg
EZ Bar Skull Crushers – 5 x 10 x 21kg
Pull ups – 6 x 5

It was 2 degrees in my garden and my fingertips were numb after the first throw. This had a big impact on my ability to grip the ball, which led to some very poor misthrows. I wanted to wake up my triceps with skull crushers but not go too heavy, but this ended up giving me about 6 days of DOMS 🙂

3 Dec

Pull ups – 3 x 6
Machine Rows – 3 x 8 x 25kg per side

I was doing a leg session in a public gym and threw in some upper body

WEEK 9

8 Dec

Throw In Technique – 100 throws

I was aiming for a metal structure as part of a basketball hoop and standing 22-24ft away. I do get the sense this is very valuable practice and an important part of a well rounded program.

11 Dec

Throw In Technique – 20 throws
Throw Ins (Session 19) – 10 throws, median 19.45m
MB Slams – 4 x 5 x 5kg
Pull ups – 7 x 5

It was a little warmer today but still 4-5 degrees and I had some misthrows (travelling about 15m). I did however set a new personal best of 21.4m. I haven’t hit a really nice throw yet and when I do I feel I have another metre or more to go. I’m also restricting myself to a 2.5 metre run up and even extending that to 3 metres will probably make a big difference.

[Fraser_9to5]

3 Dec

Front squat – 3 x 57.5kg, 3 x 65kg, 9 x 75kg
Around The Square – 3 x 4
Straight Leg DL – 5 x 10 x 47.5kg

9 Dec

Straight Leg DL – 3 x 50kg, 3 x 55kg, 6 x 62.5kg
Front Squat – 5 x 10 x 60kg
SL Calf Raises – 3 x 15 x BW

My grip failed me after 6 reps, a shame it’s the limiting factor but if I wear straps it only limits my true grip more.

12 Dec

Running – 5 x 400m (3 mins)
Times: 1:24, 1:20, 1:20, 1:20, 1:20

Much better conditions this time, I set off a bit slow on the first rep and halfway round it was 42 secs so I settled for going round in 21s/100m. Beyond that I was really pleased, especially the final rep as I didn’t want to do it and it was a tough final 150m.

If my journal goes back that far I will check what I used to do, but I believe it was extending out the distance at 20s/100m to reps at 500m, 600m etc. I used to do 1.6-2.4km of tempo running when I was a sprinter so doing 6 x 400m seems like a reasonable target, then turning that into 4 x 600m. I spoke to a guy at the track about joining a club, I will be a Masters athlete (35+) soon and I’d like to see what I can sign up to.

[Fraser_9to5]

WEEK 7

22 Nov

Throw In Technique – 20 throws
Throw Ins (Session 16) – 10 throws, median 19.9m
MB Slams – 4 x 5 x 5kg
Pull ups – 3 x 6

23 Nov

Sports Massage – 60 mins

My shoulders and chest were very tight and I’ve developed internally rotated shoulders from my time hunched over my laptop. She did a good amount of work on them and I bought a set of trigger balls to keep on top of my chest from here. Likely to go see her again in Jan/Feb

27 Nov

Throw In Technique – 20 throws
Throw Ins (Session 17) – 10 throws, median 20.2m
MB Slams – 4 x 5 x 5kg
Pull ups – 3 x 7

I’ve hit a 21 metre throw in each of the last three sessions and I felt like I could go another 1-2 metres if I caught one nicely. Still working on backspin during release and my grip is decent. I feel like the weighted ball work will add the most distance from here.

[Fraser_9to5]

25 Nov

Front Squat – 5 x 52.5kg, 5 x 62.5kg, 10 x 70kg
Around the Square – 3 x 4
Straight Leg Deadlift – 5 x 10 x 47.5kg

I skipped another 5/3/1 so it’s more challenging, would also like my straight leg DL to get to 50kg so I can ditch the 10kg plates.

28 Nov

Running – 3 x 400m, 2 x 400m (3 mins, 6 mins)
Times: 1:28, 1:24, 1:28 1:28, 1:32

What is scarily now more than 10 years ago I trained for my county decathlon championships and for the 1500m run I used to go round in 20 secs per 100m as long as I could. It was 1 degree and a stiff wind so I did repeats at 21-22 second 100m pace. The back straight was more like 24 seconds because of the wind, so on a still day I might get better times. It was certainly more the endurance than the pace, as 20 secs is very fluid and controlled for me.

[Author]

Posts