Fraser_9to5

[Fraser_9to5]

WEEKS 69-72

I’m dropping the gym session because I don’t have the time, so I’ll just be doing straight arm work every 4-5 days.

4 Feb

Pseudo Waistline Hold – 2 x 2 x 10 secs
PPPu – 6,5
Planche Lean – 2 x 4 x 15 secs

9 Feb

Planche Lean – 26cm x 15 secs, 27cm x 15 secs
Planche Lean Touch – 27cm,28cm,29cm
Planche Lean – 5 x 20 secs x 25cm

(see my wooden structure below) Getting quite fed up with the slow progress, I looked online and found the angle I need for straddle and full planche and I’m not a million miles away, so I want to focus on squeezing out a bit more of an angle each time.

14 Feb

Pseudo Waistline Hold – 2 x 4 x 5 secs (115cm, 114cm)
PPPu – 7,4
PPPu negatives – 8,8
Planche Lean – 2 x 4 x 15 secs (26cm)
Pseudo Waistline – 11, 8 secs

Again, quantification has to be the way forward. I’m used to lifting weights where it’s clear you’re progressing, with a waistline hold you do what you can but might have your hands far enough back. I measured from the base of the skirting board to an imaginary line which my hands don’t cross, and kept that for the four exercises, before reducing it by 1cm.

19 Feb

Pseudo Waistline Hold – 2 x 2 x 10 secs (114cm)
PPPu – 5,5
PPPu negatives – 8,8
Planche Lean – 2 x 4 x 15 secs

I feel like I’m improving now, really pleased to have got some consistency at last.

24 Feb

Pseudo Waistline Hold – 20 secs (!)
Straddle Planche toes on – 5 x 15 secs
Straddle Planche Lean Touch – 29cm, 3 x 30cm, fail at 31cm

Hooray! I’ve been following Osvaldo Lugones workouts and the goal was a 20 second waistline hold, which I can now do. I immediately jumped to trying out straddle as I know I’m not that far from doing it. I got to the end position where the toes are about to lift off and held it there, so still in contact with the floor. Then I used my wooden structure to try a straddle lean touch and got about the same lean as I do from a regular planche lean.

28 Feb

Straddle Planche Lean – 8 x 15 secs

Couldn’t get to the gym for this one, just leaned as much as I could.

Here’s my wooden structure. I made it the right width so that my shoulders can both touch at the same time and helps me quantify what’s going on.

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WEEKS 66-68

11 Jan

L-Sit to Tuck Planche – 4,4,4,3
Advanced Tuck Planche – 7,7,7,6,6 secs

13 Jan

Arnold Press – 3 x 12 x 9.5kg
A1 Weighted Pull ups – 4 x 5 x 15kg
A2 Pike Push up (feet elevated) – 4 x 8
EZ Bar Curls – 3 x 10 x 21kg
Handstand practice – 4 x 30 secs
Reverse Table Top – 30 secs

16 Jan

Pseudo Waistline Hold – 2 x 2 x 10 secs
PPPu – 5,4
PPPu negatives – 8,8
Planche Lean – 2 x 4 x 15 secs

18 Jan

Arnold Press – 3 x 12 x 9.5kg
A1 Weighted Pull ups – 3 x 5 x 15kg
A2 Pike Push up (feet elevated) – 3 x 9
A3 EZ Bar Curls – 3 x 8 x 23.5kg
A4 Handstand practice – 3 x 25 secs
A5 Hanging Toes to Bar – 3 x 7
Reverse Table Top – 30 secs

I can’t really spare much time for this session so I cut nearly all the rest periods and did it as a circuit. This worked really well and it’s a shame I didn’t try this sooner.

23 Jan

L-sit to Tuck Planche – 4,4,3
Advanced Tuck Planche – 5,6,7,6 secs

30 Jan

Pseudo Waistline Hold – 15,8,15,7
PPPu Negatives – 5
Planche Lean – 2 x 4 x 15 secs

I’m getting a bit bored of this session and have been pushing to complete a 20 second waistline hold so I can move on.

[Fraser_9to5]

WEEK 9

22 Feb

Resistance Band Dorsiflexion – 2 x 15
Pogo Jumps – 5 x 20 secs
Wall Drill – 2 x 6
Arm Drill – 3 x 10
Plank/Plyo/Speed Skater Combo – 3 sets
Broad Jumps – 6, best of 2.48m
A1 Penultimate Acceleration – 3 x 5
A2 Mechanics Primer – 3 x 4
2 step 2 footed jumps – 6 per side

I removed the ziani leg lift so that I could do the Wall/Arm drills between sets of pogo jumps. I brought in two jumping drills from Vert Code Elite phase 1 instead of my approach jumps and pop ups. These felt so much better and the main focus is on a big penultimate step and for the primer it’s about arm swing.

23 Feb

Concentric-only Deadlift – 60,90,100,110,120,130,140kg
CMJ – 2 x 4
Patrick Step Up – 2 x 15 x 60kg
Overhead Squat – 4 x 5 x 20kg
A1 BB Drach RLESS – 3 x 6 x 26kg
A2 Split Jumps – 3 x 10
Nordic Curls – 2 x 6
Ab Ripper X – Half of each set

I used to do a concentric-only deadlift (drop from the top) prior to rugby training and I’d feel amazing having maximally recruited my muscles without much fatigue. It didn’t really work out here so I won’t be repeating that. Two programs had an overhead squat in, mainly for flexibility, and Drach RLESS is straight from Vert Code Elite Phase 3. I superset with split jumps, then realised that the RLESS are explosive too so it’s not really that complex training pairing of heavy and then fast. I said in month 1 I might put in ab ripper x and I have done, but I eased in knowing I’ll otherwise be sore for days.

25 Feb

Resistance Band Dorsiflexion – 2 x 15
Pogo Jumps – 5 x 20 secs
Wall Drill – 2 x 6
Arm Drill – 3 x 10
Plank/Plyo/Speed Skater Combo – 3 sets
Broad Jumps – 6, best of 2.52m
A1 Penultimate Acceleration – 3 x 5
A2 Mechanics Primer – 3 x 4
2 step 2 footed jumps – 7 per side

Best I’ve jumped this year in broad jump. I put in an extra 2 footed jump after getting feedback on my jump volume, I’ll add more on Mondays too.

26 Feb

Patrick Step Up – 2 x 10 x 60kg
Single Leg Hip Raise (3 sec ISO) – 3 x 6 x 20kg
Floor to Ceiling Jumps – 3 x 8
DB SLRDL – 3 x 6 x 10kg
Sissy Squats – 20,19,14 (max reps)
Seated Calf Raise – 15 x 20kg, 15 x 30kg
Ab Ripper X – complete

The hip raise is mainly for glute activation, floor to ceiling jumps are just jumps for height but touching the floor each rep. I did a body-weight leg program once and loved sissy squats so they go in, I’m not sure about going to failure in a jump program but we’ll see how it goes. Ab ripper X was every bit as horrible as I remember.

28 Feb

Rowing Machine – 4 x 500m in 1:58-2:08
7 stretches from Supple Leopard

I went quite aggressive with the pace last week so wanted to dial it back.

Here are some overhead squats

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WEEK 8

15 Feb

Resistance Band Dorsiflexion – 2 x 15
A1 Pogo Jumps – 4 x 20 secs
A2 Ziani Leg Lifts – 4 x 60 secs (94cm)
Wall Drill – 2 x 6
Arm Drill – 3 x 10
Plank/Plyo/Speed Skater Combo – 3 sets
Broad Jumps – 5, best of 2.42m
2 step approach – 8 per side
2 step pop ups – 4 per side
2 step 2 footed jumps – 6 per side
Tibialis Raise – 25 reps

16 Feb

Banded Pull Through – 3 x 8
Tuck Jumps – 2 x 12
Patrick Step Up – 2 x 15 x 60kg
ATG Split Squat – 2 x 10 x 45kg
Depth Jumps – 4 x 4 x exercise bench (50cm?)
Front Squats (max intent) – 3 x 5 x 65kg
Nordic Curls – 3 x 7

18 Feb

Resistance Band Dorsiflexion – 2 x 15
A1 Pogo Jumps – 4 x 20 secs
A2 Ziani Leg Lifts – 4 x 60 secs (94cm)
Wall Drill – 2 x 6
Arm Drill – 3 x 10
Plank/Plyo/Speed Skater Combo – 3 sets
Broad Jumps – 5, best of 2.43m
2 step approach – 8 per side
2 step pop ups – 4 per side
2 step 2 footed jumps – 6 per side
Tibialis Raise – 25 reps

19 Feb

Banded Pull Through – 3 x 8
Tuck Jumps – 2 x 12
Patrick Step Up – 2 x 15 x 60kg
ATG Split Squat – 2 x 7 x 50kg
Weighted Jumps – 4 x 4 x 50kg
SL Jump to Bench – 3 x 8 per leg
RDL – 3 x 6 x 90kg

I read an article by Bret Contreras which said that 30% 1RM for peak power isn’t always the best option. For power cleans it’s closer to 80% so I went heavier with weighted jumps, before seeing a Mike Boyle article stating that a weight allowing you to jump 70-80% of your unweighted best vert is ideal. For me that would be 10-12kg, so a 5-6kg DB in each hand.

21 Feb

Rowing Machine – 10 x 1 min on/1 min off, 1:50-1:56/500m pace
7 stretches from Supple Leopard

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WEEK 7

8 Feb

CMJ – 18 reps, 0-5kg attached
2 step approach – 8 per side
2 step pop ups – 4 per side
2 step 2 footed jumps – 6 per side

This was for a YouTube video but I’ll count it as one of my two ‘deload’ sessions for the month.

9 Feb

OFF

Again, I have a 4 session 4 week program and will take 2 of 16 off as a rest in order to keep fresh. This one made sense because I was quite sore after all the CMJ yesterday.

11 Feb

Resistance Band Dorsiflexion – 2 x 15
A1 Pogo Jumps – 4 x 20 secs
A2 Ziani Leg Lifts – 4 x 60 secs (94cm)
Wall Drill – 2 x 6
Arm Drill – 3 x 10
Plank/Plyo/Speed Skater Combo – 3 sets
Broad Jumps – 5, best of 2.40m
2 step approach – 8 per side
2 step pop ups – 4 per side
2 step 2 footed jumps – 6 per side
Tibialis Raise – 25 reps

The broad jump was a guess, I didn’t write it down.

12 Feb

Banded Pull Through – 3 x 8
Tuck Jumps – 2 x 12
Patrick Step Up – 2 x 15 x 60kg
ATG Split Squat – 2 x 10 x 45kg
Weighted Jumps – 4 x 4 x 40kg
SL Jump to Bench – 3 x 8 per leg
RDL – 3 x 6 x 85kg

RDL was quite easy, might increase it. I really like tuck jumps, hopefully they are actually good for my progress too.

14 Feb

Rowing Machine – 4 x 500m (2 mins), 1:55.X/500m pace
7 stretches from Supple Leopard

I was short on time so switched to a split 2km row at a similar pace to last week. I jump the next day and usually do this in the evening so should probably move it, ~16 hours doesn’t seem like enough time to let my body settle after rowing and stretching.

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