Fraser_9to5

[Fraser_9to5]

Nov 1

DB Running Arms
3 x 60 x 2.5kg

Plate Toss
3 x 12 x 15kg

DB Bench (1)
2 x 14 x 36kg

Explosive Pushups (1)
2 x 8

BB Curls
2 x 10 x 40kg

Nov 2– I love Tuesdays

Bulgarian Split Squats (1)
1 x 8 x 82.5kg
1 x 8 x 87.5kg

Hang Power Cleans (1)
1 x 4 x 78.5kg
1 x 4 x 81kg

Good Mornings
1 x 12 x 50kg
1 x 12 x 55kg
1 x 12 x 57.5kg

Abs 4 x 30 sec holds (reverse crunch isometric hold)

Side Bends
2 x 15 x 26kg

Sugar hit and a red bull. Hit p.b’s in first three exercises, probably most pleased with hang power cleans as I feel my technique is allowing me to really drive the weight up with all my power and I had more in the tank than 81kg but I wanted speed of movement. The transfer to my track work is noticeable and I can’t wait for my first block start.

Nov 3

DB Running Arms
3 x 60 x 2.5kg

Bench Press (1)
1 x 8 x 87.5kg
1 x 8 x 90kg
1 x 8 x 87.5kg

Explosive Pushups (1)
3 x 8

Nov 4

Stiff Legged Deadlift
2 x 8 x 111kg

Bird Dogs
2 x 20

Hip Flexor Holds
5 x 15 secs

Reverse Crunch Hold
4 x 30 secs

Nov 6

Pause Squat Jumps
3 x 4

Depth Jumps
3 x 5 x 45cm

Single Leg Shock Jumps
1 x 4 x 60cm
1 x 4 x 70cm

Front Squat
1 x 7 x 95kg
1 x 6 x 95kg
1 x 7 x 95kg

Hip Thrusts
25 x double leg + 10kg
22 x double leg + 15kg
17 x SL mid-foot + 5kg
20 x SL heel + 5kg

Eccentric SL Ham Curls
1 x 7 x 30kg
1 x 6 x 32.5kg

Side Bridge 1 mins
Front Bridge 2 mins

Nov 8

DB Running Arms
2 x 60 x 2.5kg

Plate Toss
2 x 12 x 15kg

DB Bench (1)
2 x 14 x 36kg

Explosive Pushups (1)
2 x 8

BB Curls
2 x 9 x 40kg

Nov 9

Bulgarian Split Squats (1)
2 x 8 x 85kg

Hang Power Cleans (1)
1 x 4 x 78.5kg

Good Mornings
1 x 10 x 57.5kg
1 x 10 x 60kg

Reverse Crunch Hold
3 x 30 secs

Side Bends
2 x 15 x 26kg

Nov 10

DB Running Arms
2 x 60 x 2.5kg

Bench Press (1)
1 x 8 x 87.5kg
1 x 5 x 92.5kg

Explosive Pushups (1)
2 x 8

Nov 11

Stiff Legged Deadlift (1)
2 x 6 x 111kg

Bird Dogs (1)
2 x 20

Hip Flexor Holds
3 x 15 secs

Reverse Crunch Hold
3 x 30 secs

13 Nov

Pause Squat Jump
2 x 4

Depth Jumps (step off 45cm box and rebound off the floor onto a higher box)
1 x 4 x 45cm -> 75cm
1 x 4 x 45cm -> 90cm

Shock Jumps (2 legs)
1 x 4 x 90cm
1 x 4 x 95cm
1 x 4 x 100cm (woo)

Dips, 2 x 20

Front Squats
3 x 6 x 92.5kg

Hip Thrusts
25 x double leg + 15kg
16 x double leg + 25kg (dammnnn my glutes felt that)
20 x SL midfoot + 5kg
20 x SL heel + 5kg

Ab Wheel from standing, 10 reps

Side Bridge 1 mins
Front Bridge 2 mins

15 Nov

DB Rows
3 x 10 x 35kg

Plate Toss
3 x 12 x 15kg

Alternate DB Bench (1)
1 x 18 x 36kg
1 x 16 x 36kg

Explosive Pushups (1)
2 x 8

Barbell Curls
2 x 10 x 40kg

Ab Circuit, 10 mins

Nov 16

Bulgarian Split Squats (1)
1 x 8 x 85kg
1 x 8 x 90kg

Hang Power Cleans (1)
2 x 4 x 83kg

Good Mornings
1 x 10 x 60kg
1 x 10 x 62.5kg

Reverse Crunch Hold
4 x 30 secs

Side Bends
2 x 15 x 26kg

Nov 17

DB Running Arms
2 x 60 x 2.5kg

Bench Press (1)
1 x 5 x 65kg
1 x 5 x 75kg
1 x 11 x 85kg

Explosive Pushups (1)
3 x 8

Nov 18

Back Squat
5 x 95kg
5 x 109kg
12 x 122.5kg

Stiff Legged Deadlift (1)
2 x 8 x 113kg

Bird Dogs (1)
2 x 20

Hip Flexor Holds
4 x 15 secs

Reverse Crunch Hold
4 x 30 secs

Nov 20

Pause Squat Jump
3 x 4

Depth Jumps
1 x 5 x 40cm -> 90cm
2 x 5 x 40cm -> 95cm

Shock Jumps
1 x 4 x 95cm
1 x 4 x 100cm

Front Squat
1 x 6 x 95kg
1 x 6 x 97.5kg
1 x 6 x 100kg

Hip Thrusts
20 x double leg + 25kg
17 x double leg + 30kg
20 x SL midfoot + 5kg
20 x SL heel + 5kg

Ab circuit, 5 mins

Nov 22

DB Rows
3 x 10 x 37.5kg

Plate Toss
3 x 12 x 15kg

Alternate DB Bench (1)
2 x 16 x 36kg

Explosive Pushups (1)
2 x 8

Nov 23

Split Squats (1)
1 x 8 x 87.5kg
1 x 8 x 92.5kg

Hang Power Cleans (1)
1 x 4 x 84kg
1 x 4 x 86.5kg

Reverse Crunch Holds
3 x 30 secs

Side Bends
2 x 15 x 26kg

Nov 24

DB Running Arms
2 x 60 x 2.5kg

Bench Press (1)
3 x 70kg
3 x 80kg
8 x 90kg

Explosive Pushups (1)
3 x 8

Nov 25

Back Squat
3 x 101kg
3 x 116kg
9 x 131kg

Stiff Legged Deadlift (1)
2 x 8 x 115.5kg

Bird Dogs (1)
2 x 20

Hip Flexor Holds
4 x 15 secs

Reverse Crunch Hold
3 x 30 secs

Standing Ab Wheel Rollout
2 x 8

Nov 27

Pause Squat Jump
3 x 5

Depth Jumps
1 x 5 x 40cm -> 95cm
2 x 5 x 40cm -> 100cm

Pullups, 3 x 12
Dips, 3 x 20

Front Squat
1 x 6 x 97.5kg
1 x 6 x 102.5kg
1 x 5 x 97.5kg (was slipping off my left shoulder so racked it)

Hip Thrusts
18 x double leg + 35kg
19 x double leg + 35kg

Modified Reverse Lunges
3 x 12

(don’t know if it has a separate name, but the back foot doesn’t touch the floor and balance is kept by holding on to something e.g. door frame)

Side Bridge 2 x 60 secs
Front Bridge 2 x 90 secs

Nov 29

DB rows
3 x 10 x 37.5kg

Plate Toss
3 x 12 x 15kg

Alternate DB Bench (1)
1 x 16 x 36kg
1 x 14 x 36kg (had to readjust grip and that tired me out)

Explosive Pushups (1)
2 x 8

Ab Circuit, ~350 reps of various stuff

Nov 30

Power Cleans
3 x 1 x 83kg
3 x 1 x 85.5kg

Good Mornings
1 x 8 x 65kg
1 x 8 x 67.5kg

Ab Circuit, 5 mins 30

[Fraser_9to5]

Oct 16

Pause Squat Jumps
3 x 5

Depth Jumps
3 x 5 x 40cm

Single Leg Shock Jumps
5 x 45cm
5 x 55cm
5 x 60cm

Front Squat
1 x 8 x 85kg
2 x 7 x 95kg

Hip Thrusts
20 x double leg
15 x SL mid-foot
15 x SL heel

Eccentric SL Ham Curls
2 x 8 x 26.25kg

Side Bridge, 1 min
Front Bridge, 2 mins

Pretty comfortable landing on one leg from up to 60cm, thought it would be lower than that. New program with hip thrusts a la Contreras with top of torso on a bench and legs on another raised ledge. Front squats were weird as it felt natural to go about 3 or 4 inches lower than I did last year, 85kg felt like a warm up and i’m pretty sure i’ll be straight into three figures next week.

Oct 18

DB Running Arms
3 x 50 x 2.5kg

Plate Toss
3 x 12 x 15kg

DB Bench (1)
1 x 12 x 36kg
1 x 14 x 36kg

Explosive Pushups (1)
2 x 8

BB Curls
2 x 10 x 40kg

Ab Circuit

Oct 19 – A strong contender for best workout of the year

Bulgarian Split Squats (1)
1 x 8 x 72.5kg
1 x 8 x 75kg
1 x 8 x 80kg

Hang Power Cleans (1)
3 x 4 x 76.5kg

Eccentric SL Ham Curls
2 x 7 x 27.5kg
1 x 7 x 30kg

Bench Press Sit Ups
1 x 12 x 35kg
2 x 12 x 40kg

Side Bends
3 x 12 x 26kg

Had my usual sugar hit from jelly beans and knocked back a caffeine drink too. It’s not just the numbers, all 5 of which were p.b’s, I just felt like I was working at about 80% the whole time. Here’s hoping I don’t have to take any of those weights back down again if I don’t feel as fired up next week.

Oct 20

Running Arms
3 x 50 x 2.5kg

Plate Toss
3 x 12 x 15kg

Bench Press (1)
1 x 8 x 75kg
1 x 8 x 82.5kg
1 x 8 x 85kg

Explosive Pushups (1)
3 x 8

Bent Over Flyes
2 x 12 x 5kg

Oct 21

Deadlift
1 x 6 x 118.5kg
2 x 5 x 126.5kg

Stiff Legged Deadlift (1)
1 x 8 x 108.5kg
1 x 7 x 108.5kg

Bird Dogs (1)
2 x 20

Oct 23

Had a sports massage yesterday and she said my traps and lower back were the worst areas.

Pause Squat Jumps
3 x 4

Depth Jumps
3 x 5 x 40cm

Single Leg Shock Jumps
2 x 5 x 65cm
1 x 5 x 70cm

Front Squat
1 x 7 x 90kg
1 x 7 x 97.5kg
1 x 7 x 92.5kg

Hip Thrusts
20 x double leg + 10kg
15 x SL mid-foot + 5kg
15 x SL heel + 5kg

Eccentric SL Ham Curls
1 x 7 x 27.5kg
1 x 7 x 30kg

Side Bridge, 1 min 05
Front Bridge, 2 mins

Pretty comfortable with a higher shock jump, not sure how many BW’s of force I get from 70cm but it’s manageable. Didn’t go for 100kg front squat as I still need to focus on depth. Added weight to hip thrusts to make it more challenging.

Oct 25

DB Running Arms
3 x 50 x 2.5kg

Plate Toss
3 x 12 x 15kg

DB Bench (1)
1 x 16 x 36kg
1 x 14 x 36kg

Explosive Pushups (1)
2 x 8

BB Curls
2 x 10 x 40kg

Ab Circuit

Oct 26

Bulgarian Split Squats (1)
1 x 8 x 80kg
1 x 8 x 82.5kg

Hang Power Cleans (1)
2 x 4 x 76.5kg

Eccentric SL Ham Curls
1 x 8 x 27.5kg
1 x 8 x 30kg

Bench Press Sit Ups
2 x 12 x 40kg

Side Bends
2 x 15 x 26kg

Oct 27

DB Running Arms
3 x 60 x 2.5kg

Bench Press (1)
1 x 8 x 85kg
1 x 8 x 87.5kg
1 x 8 x 85kg

Explosive Pushups (1)
3 x 8

Oct 28

Deadlift
2 x 5 x 121kg

Stiff Legged Deadlift
2 x 8 x 111kg

Hip Flexor Holds
5 x 15 secs

Good Mornings
1 x 12 x 35kg
1 x 12 x 37.5kg
1 x 12 x 40kg

Abs 4 x 30 sec holds

Oct 30

Pause Squat Jumps
3 x 4

Depth Jumps
3 x 5 x 45cm

Single Leg Shock Jumps
3 x 5 x 70cm

Front Squat
1 x 7 x 92.5kg
2 x 7 x 95kg

Hip Thrusts
25 x double leg + 10kg
15 x SL mid-foot + 5kg
17 x SL heel + 5kg

Good Mornings
1 x 12 x 40kg
1 x 12 x 45kg
1 x 12 x 50kg

Abs 4 x 30 sec holds, 2 x 1 min side bridge

[Fraser_9to5]

Oct 2

Hurdle Jumps
4 x 8 x 84cm

Jumps for Height
3 x 6

Jump into Lunge
3 x 6 per leg

Shock Jump
3 x 5 x 85cm

Back Squat
3 x 8 x 125kg

Eccentric SL Ham Curls
2 x 8 x 25kg

Side Bridge 1 min
Front Bridge 2 mins

Oct 4

DB Rows (1)
2 x 10 x 26kg

Plate Toss (1)
2 x 10 x 15kg

Alternate DB Bench (2)
2 x 14 x 36kg

Explosive Pushups (2)
2 x 8

BB Curls
2 x 10 x 42.5kg

Ab Circuit, 4.5 mins

Oct 5

DB Weighted Lunges (1)
3 x 20 x 26kg

Hang Power Cleans (1)
3 x 6 x 68.5kg

Eccentric SL Ham Curls
2 x 8 x 25kg

Wall Sit/Ski Squat
6 in 120 secs, 40kg

Oct 6

DB Running Arms (1)
2 x 50 x 1.25kg
1 x 50 x 2.5kg

Plate Toss (1)
3 x 10 x 15kg

DB Bench (2)
2 x 14 x 36kg

Explosive Pushups (2)
2 x 8

Bent Over Flyes
2 x 12 x 5kg

Bench Press Sit Ups
3 x 8 x 20kg

Oct 7

Deadlift
1 x 6 x 116.5kg
1 x 6 x 121.5kg
1 x 6 x 124kg

SLRDL (1)
2 x 8 x 55.5kg

Bird Dogs (1)
2 x 20

Bench Press Sit Ups
2 x 8 x 25kg
1 x 8 x 27.5kg

Oct 9

Hurdle Jumps
4 x 8 x 84cm

Jump into Lunge
3 x 6 per leg

2 Footed Line Hops
3 x 20

Shock Jump
3 x 5 x 85cm

Back Squat
1 x 8 x 125kg
2 x 8 x 130kg

Eccentric SL Ham Curls
2 x 8 x 25kg

Side Bridge 1 min
Front Bridge 2 mins

Oct 11

DB Running Arms (1)
3 x 50 x 2.5kg

Plate Toss (1)
3 x 10 x 15kg

DB Bench (2)
2 x 12 x 36kg

Explosive Pushups (2)
2 x 8

BB Curls
2 x 10 x 40kg

Ab Circuit

Oct 12

DB Weighted Lunges (1)
2 x 20 x 26kg

Hang Power Cleans (1)
2 x 5 x 73kg

Eccentric SL Ham Curls
2 x 8 x 25kg

Bench Press Sit Ups
3 x 12 x 30kg

Side Bends
3 x 12 x 20kg

Oct 13

Running Arms
3 x 50 x 2.5kg

Plate Toss
3 x 10 x 15kg

DB Bench (1)
2 x 14 x 36kg

Explosive Pushups (1)
2 x 8

Bent Over Flyes
2 x 12 x 5kg

Oct 14

Deadlift
3 x 5 x 118.5kg

Stiff Leg Deadlift (1)
2 x 7 x 108.5kg

Bird Dogs (1)
2 x 20

Bench Press Sit Ups
3 x 12 x 30kg

[Fraser_9to5]

——START OF WINTER TRAINING——-

Sept 20

Proper DB Rows (1)
2 x 8 x 26kg

Plate Toss (1)
2 x 10 x 15kg

Alt DB Bench Press (2)
1 x 20 x 33.5kg
1 x 18 x 33.5kg

Explosive Pushups (2)
2 x 8

BB Curls
2 x 10 x 37.5kg

Pullups
12,8,8,3,3,6

Sept 21

DB Weighted Lunges (1)
3 x 20 x 23.5kg

DB Explosive Jumps (1)
3 x 10 x 5kg

Eccentric SL Ham Curls
2 x 8 x 23.75kg

Wall Sit/Ski Squat
8 in 120 secs, 40kg

Sept 22

DB Rows (1)
2 x 9 x 26kg

Plate Toss (1)
2 x 10 x 15kg

DB Bench (2)
1 x 20 x 33.5kg
1 x 18 x 33.5kg

Explosive Pushups (2)
2 x 8

Bent Over Flyes
2 x 12 x 5kg

Seated Twists
3 x 14 x 25kg

Sept 23

Dips & Pullups (1 min rest)
20, 20, 15 & 15, 10, 9

Deadlift
4 x 8 x 108.5kg

SLRDL (1)
2 x 10 x 45kg

Bird Dogs (1)
2 x 20

Ab Circuit, 4 mins

Sept 25

Hurdle Jumps
4 x 8 x 76/84cm

Jumps for Height
3 x 6

Jump into Lunge
3 x 6 per leg

Shock Jump
3 x 5 x 85cm

Pullups
12,8,6,6,5,3

Squats
1 x 8 x 118kg
1 x 8 x 126kg
1 x 7 x 130kg FAILED 8th rep
1 x 8 x 120kg

Eccentric SL Ham Curls
2 x 8 x 23.75kg

Side bridge 1 min per side
Front bridge 1 mins

Yeh…I failed a squat rep. Not done that in over three years. Took a few deep breaths before the last rep, descended too slowly and the second I reached the box my legs went to jelly and I couldn’t move an inch. No cage or anything so had to shout my housemate down to help me rack it. Must’ve sat there a good 45 seconds, so took a slightly longer rest then continued the workout.

Sept 27

Proper DB Rows (1)
2 x 10 x 26kg

Plate Toss (1)
2 x 10 x 15kg

Alt DB Bench Press (2)
1 x 20 x 33.5kg
1 x 18 x 33.5kg

Explosive Pushups (2)
2 x 8

BB Curls
2 x 10 x 37.5kg

Sept 28

DB Weighted Lunges (1)
1 x 20 x 26kg
2 x 18 x 26kg

DB Explosive Jumps (1)
3 x 10 x 5kg

Eccentric SL Ham Curls
2 x 9 x 23.75kg

Wall Sit/Ski Squat
6 in 120 secs, 40kg

Sept 29

DB Rows (1)
2 x 10 x 26kg

Plate Toss (1)
2 x 10 x 15kg

DB Bench (2)
2 x 20 x 33.5kg

Explosive Pushups (2)
2 x 8

Bent Over Flyes
2 x 12 x 5kg

Finally got my 2 x 20 on the DB bench, pretty much couldn’t have lifted an ounce more.

Sept 30

Pullups
10,9,8,7,6,5,4,3,2,1 (15 secs between sets)

Deadlift
3 x 6 x 114.5kg

SLRDL
2 x 10 x 51kg

Bird Dogs
2 x 20

[Fraser_9to5]

Sept 2

Deadlift
1 x 10 x 93.5kg
3 x 10 x 98.5kg

SLRDL
2 x 10 x 44.5kg

Sept 5

Hurdle Jumps
4 x 8 x 76/84cm

Jumps for Height
2 x 6

Jump into Lunge
2 x 6 per leg

Shock Jump
3 x 5 x 80cm

Squats
1 x 8 x 110kg
1 x 8 x 115kg
2 x 8 x 120kg

Eccentric SL Ham Curls
1 x 8 x 21.25kg
1 x 8 x 22.5kg

Side bridge 1 min per side
Front bridge 2 mins

Sept 11

Proper DB Rows
3 x 9 x 23.5kg

Alt DB Bench Press
2 x 18 x 33.5kg

Bent Over DB Flyes
2 x 12 x 5kg

Seated Twists
3 x 30 x 20kg

Sept 13

DB Weighted Lunges (1)
3 x 20 x 21kg

DB Explosive Jumps (1)
3 x 10 x 5kg

Eccentric SL Ham Curls
2 x 8 x 22.5kg

Wall Sit/Ski Squat
7 in 116 secs, 40kg

Basketball warm-up again. My left adductor was hurting and i’ve had problems with it in the past but rest doesn’t help it, so what worked in the past is to leave it alone and massage IT band and quads.

Sept 14

Proper DB Rows (1)
3 x 10 x 23.5kg

Plate Toss (1)
3 x 10 x 15kg

Alt DB Bench Press (2)
1 x 18 x 33.5kg
1 x 16 x 33.5kg

Explosive Pushups (2)
2 x 8

BB Curls
2 x 10 x 37.5kg

Ab Circuit
190 reps

Sept 15

Deadlift
1 x 9 x 103.5kg
3 x 8 x 108.5kg

SLRDL (1)
2 x 10 x 43.5kg

Bird Dogs (1)
2 x 20

Sept 16

DB Rows (1)
2 x 8 x 26kg

Plate Toss (1)
2 x 10 x 15kg

Bent Over Flyes
2 x 12 x 5kg

Lateral Raises
3 x 15 x 5kg

Weighted Pullups
2 x 10 x 5kg

Pullups
6 x 10

Seated Twists
3 x 30 x 20kg

Sept 18

Squats
1 x 8 x 115kg
1 x 8 x 122.5kg
2 x 8 x 125kg

Eccentric SL Ham Curls
2 x 8 x 23.75kg

[Author]

Posts