Fraser_9to5

[Fraser_9to5]

9 Nov

Front Squat – 3 x 55kg, 3 x 62.5kg, 12 x 70kg
Around The Square – 3 x 4
Straight Leg DL – 5 x 10 x 45kg

11 Nov

Straight Leg DL – 3 x 45kg, 3 x 52.5kg, 13 x 57.5kg
Front Squat – 5 x 10 x 55kg
SL Calf Raises – 3 x 12 x BW

14 Nov

Rest. I was short on time and unable to do the rowing.

16 Nov

Front Squat – 5 x 57.5kg, 3 x 65kg, 8 x 72.5kg
Around The Square – 3 x 4
Straight Leg DL – 5 x 10 x 45kg

18 Nov

Straight Leg DL – 5 x 50kg, 3 x 55kg, 8 x 62.5kg
Front Squat – 5 x 10 x 57.5kg
SL Calf Raises – 3 x 14 x BW

I’m still sitting around 6/10 effort for these sessions. I wanted to give myself a low starting point as it’s been a while since I’ve lifted consistently, but I’m in a position now where I might skip ahead. For the time being I moved front squats out to 57.5kg and could probably have done 60kg without much strain.

I’m trying to pack on mass on my legs and it feels like this isn’t enough stimulation, so weights and calories will go up next week.

21 Nov

Running – 2.8 miles in 30:42

This was my first run since moving house and I just wanted to scout out the area. It included a few bits of walking where I got lost and had to backtrack, but it was an okay route. The true loop is more like 2.5 miles if I go the right way.

[Fraser_9to5]

WEEK 6

15 Nov

Throw Ins (Session 14.1) – 10 throws, median 19.45m
Heavy Throw ins – 5 x 950g, median 15.7m
Throw Ins (Session 14.2) – 10 throws, median 20.1m
Med Ball Slams – 4 x 5 x 5kg

I filled an unwanted football with water to about 1kg, then weighed it later. This was in Thomas Gronnemark’s YT video on improving throws, using a heavier ball then switching to a lighter ball. I thought it went well and the extra training meant that I dropped core work this week.

17 Nov

Throw In Technique – 100 throws

I was aiming at a basketball hoop with the intention of saving myself from running after the ball 100 times. Again from a Thomas Gronnemark video, the focus was on backspin as the ball is released and he suggests aiming for a crossbar. A basketball hoop is a bit higher than a crossbar (10ft vs 8ft) but it’s more about the release. I thought it went well, around 45-50 it was really clicking for me and the ball had a flatter trajectory.

20 Nov

Throw In Technique – 20 throws
Throw Ins (Session 15) – 10 throws, median 20.0m
Heavy Throw ins – 4 x 5 x 950g, median ~15.5, 16, 16, 16.5m
Pull ups – 3 x 8

I did a few technical throws to get the feel of backspin again before my 10 max effort. They went well, I hit 21 metres for the first time and had several others in the high 20’s. The heavy throw ins went well too, I was only going to do 3 sets but I was throwing it a little further each set so added a 4th. Pull ups aren’t really related, my wife wants me to add a bit of mass to my upper body (I’m only 69kg) so I will put a few sets in.

Here are the technical throws. The council were repairing the grass right next to me so I was limited to about 22ft but I wouldn’t have gone much further back. The challenge would be from 54ft, which is the equivalent to the edge of the 18 yard box for a crossbar.

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[Fraser_9to5]

WEEK 5

8 Nov

Throw Ins (Session 11) – 10 throws, median 19.1m
Med Ball Slams – 4 x 5 x 5kg
Swiss Ball Crunch – 3 x 12 x 20kg
Swiss Ball Stir the pot (ABC) – 3 x 40 secs

10 Nov

Throw Ins (Session 12) – 10 throws, median 19.55m
Med Ball Slams – 4 x 5 x 5kg
Swiss Ball Crunch – 3 x 12 x 20kg
Swiss Ball Stir the pot (ABC) – 3 x 40 secs

13 Nov

Throw Ins (Session 13) – 10 throws, median 19.35m
Med Ball Slams – 4 x 5 x 5kg
Swiss Ball Crunch – 3 x 12 x 25kg
Swiss Ball Stir the pot (ABC) – 3 x 40 secs

Three of the same session, I don’t really feel like much changes but perhaps it’s a lot to expect to throw an extra metre or two from a week of training. I will look to progress my technique next week.

[Fraser_9to5]

WEEK 4

1 Nov

Off – I had laser tattoo removal on the Friday and so skipped sessions on the 30th and 1st.

3 Nov

Med Ball Slams – 3 x 5 x 5kg
Throw Ins (Session 9) – 10 throws, median 16.5m
Med Ball Slams – 1 x 5 x 5kg
Swiss Ball Crunch – 3 x 12 x 15kg
Swiss Ball Stir the pot (ABC) – 3 x 30 secs

These were dire, I barely got over 17m the whole session. I did two things differently, the first was that I did these at 10am with only a banana for fuel, and secondly I added 3 sets of med ball slams in the warm up. It’s likely a mixture of both so I’ll avoid anything intense prior to my throws from now on.

6 Nov

Throw Ins (Session 10) – 10 throws, median 19.8m
Med Ball Slams – 4 x 5 x 5kg
Swiss Ball Crunch – 3 x 15 x 15kg
Swiss Ball Stir the pot (ABC) – 3 x 30 secs

Much better. This included a new personal best of 20.3m. Now the one thing I changed here was that I had a coffee this morning so it’s possible caffeine has boosted my throws, but they felt great. I’ve got to a level of consistency where I don’t expect my median throw to be much different in the second set of throws, so I’m stopping after 10. There’s an argument that 20 throws is better for practicing technique but other than adding backspin I can’t see any big jumps in my technique from here.

The med ball slams are with a Mirafit slam ball, then the swiss ball stir the pot (ABC) means I write out the alphabet with my elbows, instead of the traditional circular motion while holding a plank. I really like these three and don’t expect to change them, the next step is to add direct shoulder/arm work but that can be in a few weeks time.

[Fraser_9to5]

WEEK 3

25 Oct

Throw Ins (Session 7) – 10 throws, median 17.7m

27 Oct

Throw Ins (Session 8.1) – 10 throws, median 17.6m
Throw Ins (Session 8.2) – 10 throws, median 17.5m

If I’m making progress in technique it’s very slow. Next week I plan to introduce some core exercises.

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