Fraser_9to5

[Fraser_9to5]

7 Sept

Straight Leg Deadlift – 5 x 40kg, 5 x 45kg, 10 x 50kg
Front Squat – 5 x 10 x 42.5kg

9 Sept

Front Squat – 3 x 50kg, 3 x 55kg, 12 x 62.5kg
Around The Square – 3 x 4
Straight Leg Deadlift – 5 x 10 x 32.5kg

12 Sept

Conditioning – Jog length, lunge width for 10 mins (~25m x 10m)

This is from GreySkull, it’s meant to be a football field but I used a scaled down one in my parents garden.

14 Sept

Straight Leg Deadlift – 3 x 42.5kg, 3 x 47.5kg, 9 x 55kg
Front Squat – 5 x 10 x 45kg

I added 2.5kg to the Boring But Big workout and it’s still relatively comfortable.

16 Sept

Front Squat – 5 x 52.5kg, 3 x 60kg, 10 x 67.5kg
Around The Square – 3 x 4
Straight Leg Deadlift – 5 x 10 x 35kg

Still not maxing out on reps in the final set.

19 Sept

Treadmill – 10 mins (3 mins) 7 mins @ 7.4mph, 1 degree incline

I have access to a treadmill and opted for that over running in the rain. I picked a pace and it ended up being too much for me so I took a brief rest before finishing the intended ~2 miles.

21 Sept

Straight Leg Deadlift – 5 x 45kg, 3 x 50kg, 10 x 57.5kg
Front Squat – 5 x 10 x 47.5kg

23 Sept

Treadmill – 17 mins @ 7.4mph, 1 degree incline

Same workout as before but without the break.

27 Sept

Treadmill – 16 mins @ 7.5mph, 1 degree incline

This is exactly 2 miles and I’d rather do the same total distance at a faster pace than increase speed and maintain total run time.

I’m moving house which will be 4-5 days without the time or access to a gym so I’ll pick up 5/3/1 in my new place.

[Fraser_9to5]

18 August

Around The Square – 3 x 4
ATG Split Squat – 3 x 10 x 30kg
Reverse Nordic – 3 x 8
Nordic Curls – 3 x 7
SL Calf Raise – 3 x 12
Conditioning – Jog length, run width 10 mins

31 August

Front Squat – 5 x 10 x 40kg
Underhand Barbell Row – 5 x 10 x 30kg

I need something short and sweet for legs so I thought about 5/3/1 Boring But Big.

2 Sept

Front Squat – 5 x 45kg, 5 x 52.5kg, 15 x 60kg
Straight Leg Deadlift – 5 x 10 x 30kg

I do so much RDL and not much straight leg deadlift so the technique needs focus, pleased with front squat and could have done more reps.

4 Sept

Jump Squats – 150 in 3:34

I’ve done conditioning as a finisher before so I got through it really quickly when fresh. Will need to either add weight or include some weights beforehand.

6 Sept

DeFranco Daily Dozen

I’m about 2 weeks away from having a proper home gym setup again for the first time since December. I’ve been at my parents and while my weights are in the garage it’s not as easy to set everything up as it was in my last house. I did some massage gun this week too as my legs are very deconditioned.

[Fraser_9to5]

WEEKS 90-94

28 June

Wrist Mobility, 2 sets
Shoulder Mobility, 2 sets

I have a handstand program from Tom Merrick that I wanted to do while I was away. I’m convinced that handstand is an almost essential skill when it comes to planche and I’ve seen people lower themselves into a straddle which is what I’d like to be able to do. His website is here https://www.bodyweightwarrior.co.uk/

29 June

Handstand Warm up (1 set)
Handstand Mobility (2 sets)

Again from the Tom Merrick program, it involves things like first knuckle push ups, wrist rocks, wrist flexor/extensor stretches then some shoulder work adapted from Emmet Louis.

3 July

A1 L-Sit – 3 x 20 secs
A2 Push ups – 3 x 10
A3 Pull ups – 3 x 5
Hammer Curls – 3 x 10 x 25lbs

5 July

Handstand warm up (1 set)
A1 Wall assisted handstand – 30,30,25 secs
A2 Reverse Table Top – 3 x 30 secs
Hollow Body Hold – 3 x 20 secs

8 July

Handstand warm up (1 set)
L-sit / Tucked L-Sit / Straddle – 4,4,5,4
Pseudo Waistline Straddle Hold – 2 x 4 x 5 secs
Slow scap push ups – 3 x 10

10 July

A1 L-sit – 3 x 20 secs
A2 Slow pull ups – 3 x 5
A3 V-sit ups – 3 x 12
A4 Slow Scap push ups – 3 x 10

B1 Hammer Curls – 3 x 10 x 25lbs
B2 Pike Push ups – 3 x 6

I had 8 exercises but I was using some outdoor equipment in a park for pull ups & L-sit, then coming back to the garden where someone loaned me a pair of 25lbs DB’s for the rest.

15 July

Handstand warm up (1 set)
L-sit / Tucked L-sit / Tuck Push up – 4,4,4
L-sit / Tucked L-sit / Double Tuck Push up – 2, 1
L-sit / Tucked L-sit / Bent Arm Handstand – 4,3 (attempts, not successful)
Dom Sky Beginner Abs – 1 circuit

I’m really comfortable with the single tuck push up and if I’m to progress my strength I need to start repping it out. I also feel it’s good to spend time upside down for my handstand training so I tried a bent arm handstand on the parallettes, which was a bit of a mess.

17 July

A1 Hammer Curls – 3 x 10 x 25lbs
A2 Pike push ups – 3 x 6

B1 Slow pull ups – 3 x 5
B2 L-Sit – 3 x 20 secs

I like this because I can drop exercises when time is limited, as it was today.

19 July

Handstand warm up (1 set)
Free handstand practice – 5 mins
A1 Handstand kick ups – 3 x 10
A2 Reverse Table Top – 3 x 30 secs
Hollow Body Hold – 3 x 25 secs
Handstand warm up (1 set)

The warm up doubles as a cool down. I was looking at the progressions and I liked the sound of handstand kick ups. The goal is to fall an equal number of times forward (back to start position) and back (going too far). In general I’m scared of falling so I don’t kick up enough. I also learned to kick up in a split stance and bring the legs together having touched the wall. Enjoyable session.

23 July

A1 Cable Seated Row – 4 x 12 x ??
A2 Lat Pulldown – 4 x 12 x ??
B1 Cable Curl – 4 x 10 x ??
B2 Slow push ups – 4 x 10
Dom Sky Beginner Abs – 1 circuit

This was a hotel gym which had unlabelled weights. There was such a limited choice of machines that suited my needs but I was happy to at least get something done.

28 July

Free handstand practice – 5 mins
A1 Handstand kick ups – 2 x 10
A2 Reverse table top – 2 x 30 secs

I had to cut this session short, which was a shame because I really like this one and was able to do it on grass at a friend’s house.

31 July

Handstand warm up (1 set)
A1 Slow pull ups – 3 x 5
A2 L-sit – 3 x 20 secs
A3 Slow Scap push ups – 3 x 11
A4 V-sit ups – 3 x 15

B1 Pike Push ups – 3 x 7
B2 Hammer Curls – 2 x 10 x 25lbs
B3 Arnold Press – 2 x 8 x 25lbs
B4 Bicep Curl – 2 x 10 x 25lbs

Nice to do the full session at least once, even if it should have been three sets of the second circuit.

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[Fraser_9to5]

3 August

DeFranco Daily Dozen

10 August

Patrick Step Up – 3 x 15 x 50lb total
ATG Split Squat – 3 x 12 x 50lb total
Reverse Nordic (banded) – 3 x 12
A1 SLRDL – 3 x 12 x 50lb total
A2 SL Calf Raise – 3 x 12 x BW

I’ve been in Lithuania 20 June-12 August and had no gym access and barely any free time to do legs. My groin, calves and Achilles feel neglected so I need some TLC in the form of a massage gun and a few consecutive days of DeFranco’s daily dozen and then I can get back to some proper lifting.

[Fraser_9to5]

12 July

A1 Step ups – 5 x 10
A2 Sit ups – 5 x 12
A3 Jumping jacks – 5 x 14
A4 Front Plank – 5 x 60 secs

DeFranco Daily Dozen

One more challenge from the AMRAP book

13 July

Patrick Step Up – 3 x 15 x 50lb total
ATG Split Squat – 3 x 12 x 50lb total
Reverse Nordic (banded) – 3 x 12
SLRDL – 3 x 10 x 50lb total
SL Calf Raise – 3 x 12 x BW

I only have a pair of 25lb dumbbells and my resistance bands so did a lot of single leg work here.

18 July

DeFranco Daily Dozen

Already getting poor at consistently doing this

20 July

Patrick Step Up – 3 x 15 x 50lb total
ATG Split Squat – 3 x 12 x 50lb total
Reverse Nordic (banded) – 3 x 12
SLRDL – 3 x 10 x 50lb total
SL Calf Raise – 3 x 12 x BW

Quite a lot of DOMS last time so did exactly the same again

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