Fraser_9to5

[Fraser_9to5]

Aug 17

Hang Cleans
2 x 4 x 73.5kg

Eccentric SL Ham Curls
2 x 8 x 16.25kg

Hang cleans flew up, pleased with my power.

Aug 18

Chin Ups
3 x 15

Proper DB Rows
3 x 11 x 21kg

Alt DB Bench Press
2 x 16 x 33.5kg

BB Curls
2 x 10 x 37kg

Ab Circuit
15 mins

Aug 21

Pullup Challenge
40 in 2:10

Squats
1 x 6 x 110kg
1 x 6 x 120kg
1 x 5 x 125kg

Eccentric SL Ham Curls
3 x 8 x 16.25kg

Wall Sit/Ski Squats
8 in 120 secs, 30kg

Aug 27

Deadlift
4 x 10 x 88.5kg

Aug 29

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 80cm

Squats
2 x 8 x 110kg
2 x 8 x 112.5kg

Eccentric SL Ham Curls
2 x 9 x 20kg

Side bridge 2 x 1 min per side
Front bridge 2 mins

Aug 30

Proper DB Rows
3 x 9 x 23.5kg

Alt DB Bench Press
1 x 18 x 33.5kg
1 x 14 x 33.5kg

BB Curls
2 x 10 x 37kg

Ab Circuit
15 mins

Aug 31

Eccentric SL Ham Curls
2 x 9 x 20kg

Wall Sit/Ski Squats
8 in 120 secs, 35kg

Played basketball for an hour as a warm-up/vert. practice. Wall sit was easy, what a difference a session without acceleration makes to my quads.

[Fraser_9to5]

Aug 1

Bench Press
8 x 77.5kg
5 x 85kg
5 x 87.5kg

Alternate DB Bench Press
2 x 18 x 31kg
1 x 14 x 31kg

DB Rows
3 x 11 x 41kg

Bent Over DB Flyes
3 x 12 x 5kg

Seated Twists
3 x 24 x 20kg

Aug 3

Bird Dogs
3 x 20

Hang Cleans
2 x 4 x 73.5kg

Eccentric SL HS Curls
1 x 8 x 12.5kg
2 x 8 x 15kg

Aug 4

Chin Ups
3 x 15

Bench Press (90 secs rest)
15 x 70kg
9 x 70kg
6 x 70kg

DB Tricep Extensions
3 x 12 x 9.5kg

Lateral Raises
3 x 12 x 6kg

Barbell Curls
3 x 9 x 37kg

Aug 7

Deadlift
2 x 4 x 118.5kg

Back Squat (39cm)
2 x 6 x 110kg
1 x 5 x 115kg

Wall Sit/Ski Squats
8 in 120 secs 25kg

Aug 8

Bench Press
8 x 77.5kg
2 x 5 x 85kg

Alternate DB Bench Press
2 x 18 x 31kg

Proper DB Rows
1 x 10 x 16kg
2 x 10 x 18.5kg

Bent Over DB Flyes
2 x 12 x 5kg

Seated Twists
3 x 24 x 20kg

Aug 10

Eccentric SL HS Curls
2 x 8 x 15kg

Aug 11

Proper DB Rows
1 x 10 x 18.5kg
2 x 10 x 21kg

Alt DB Bench Press
2 x 20 x 31kg

Barbell Curls
2 x 10 x 37kg

Aug 14

Back Squat
6 x 110kg
6 x 115kg
2 x 5 x 120kg

Eccentric SL Ham Curls
8 x 15kg
2 x 8 x 16.25kg

Wall Sit/Ski Squats
8 in 120 secs, 30kg

Aug 15

Proper DB Rows
3 x 10 x 21kg

Alt DB Bench Press
2 x 20 x 31kg

Seated Twists
3 x 26 x 20kg

Bent Over DB Flyes
2 x 12 x 5kg

[Fraser_9to5]

July 1

Straight Leg Pull Back Res. Band
3 x 12

July 3

Plyo Hurdle Jumps
4 x 6

Shock Jumps
5 x 81cm

Deadlift
3 x 6 x 100kg

Wall Sit/Ski Squats
120 secs with 20kg plate, squat every 15 secs

July 4

Bench Press
8 x 72.5kg
5 x 80kg
3 x 85kg
1 x 97.5kg
1 x 97.5kg
1 x 97.5kg
5 x 82.5kg

Press-up Challenge
4 x 25 (1 min btw sets)

July 6

Hang Cleans
2 x 4 x 65.5kg

Hip Extensor Res. Band
3 x 15

ISO HS hold
3 x 15 secs

July 8

SLRDL
3 x 10 x 26kg

DB Rows
3 x 10 x 31kg

July 10

Plyo Hurdle Jumps
4 x 6

Deadlift
2 x 6 x 101.2kg
1 x 6 x 103.5kg

July 11

Bench Press
2 x 8 x 75kg
1 x 7 x 75kg

July 14

100m race – 11.9. Wet conditions and no wind. Didn’t explode out the blocks as I’d liked but from 10m onwards the transition was good and I was pleased with upright running posture. Not run in 14 weeks so cobwebs were bound to be there and for the conditions and execution I think the time is a fair reflection.

SLRDL
12 x 29kg
12 x 31.5kg
12 x 34kg

Bent Over DB Chest Flyes
3 x 8 x 4kg

Barbell Curls
3 x 10 x 29kg

Lateral Raises
3 x 10 x 6kg

Much happier to do SLRDL with a barbell, had oblique problems when I got beyond 35kg with a DB last time I did them.

July 15

Plate Pinch Gripping
10kg – 60 secs
15kg – 33 secs
15kg – 30 secs

Seated Twists
3 x 20 x 15kg

July 17

Hurdle Hops
4 x 8 x ~50cm

Power Skip
2 x 40m

Speed Hops
3 x 25m per leg

Standing Triple Jump
2 per leg, 19.5 feet (as in my feet)

Shock Jumps
2 x 5 x 80cm

—————– (20 mins rest)

SLRDL
3 x 10 x 37kg

Deadlift
5 x 100kg
5 x 105kg
5 x 110kg

Single Leg Squats
3 x 8 x 65kg (f**k me!!)

Plate Pinch Gripping
15kg – 40 secs

SL squats after deadlift was savage, got a really good burn in glute and thigh. I’ve been running well in 2 of my 3 weekly speed sessions so I figured i’d sub out the shit one for plyos and weights.

July 18

Bench Press
8 x 75kg
5 x 80kg
5 x 82.5kg

Alternate DB Bench
2 x 14 x 31kg
1 x 12 x 31kg

DB Rows
3 x 12 x 33.5kg

Bent Over DB Flyes
3 x 15 x 4kg

Seated Twists
3 x 24 x 15kg

July 20

Hang Cleans
2 x 4 x 66kg

ISO HS Hold
3 x 15 secs

Bird Dogs
3 x 20

July 21

Bench Press (90 secs rest)
15 x 60kg
11 x 60kg
7 x 60kg

Lateral Raises
3 x 12 x 6kg

Barbell Curls
3 x 10 x 31.5kg

DB Tricep Extensions
3 x 10 x 9.5kg

July 22

Hang Cleans
4 x 68.5kg
4 x 71kg

Dwain Squats (aggressive up and finish on toes, like a jump squat without leaving the floor)
2 x 5 x 120kg
1 x 5 x 130kg
1 x 4 x 135kg

I don’t know the name for squats rock onto toes so dwain squats it is. Wobbled on the 4th rep of 135 as I drove slightly behind the bar and forced it forward, didn’t want to risk a 5th.

July 24

Hurdle Hops
4 x 8 x ~55cm

Power Skip
2 x 40m

Speed Hops
3 x 25m per leg

Standing Triple Jump
2 per leg, 21 feet

Shock Jumps
2 x 5 x 80cm

(15 mins)

SLRDL
3 x 12 x 42kg

Deadlift
5 x 105kg

Single Leg Squats
2 x 8 x 70kg
1 x 10 x 70kg

Plate Pinch Gripping
15kg – 41 secs

July 25

Bench Press
8 x 75kg
5 x 82.5kg
5 x 85kg

Alternate DB Bench
2 x 16 x 31kg
1 x 14 x 31kg

DB Rows
3 x 12 x 36kg

Bent Over DB Flyes
3 x 12 x 5kg

Seated Twists
3 x 30 x 15kg

July 27

Hang Cleans
2 x 4 x 73.5kg

Bird Dogs
3 x 20

July 28

Bench Press (90 secs rest)
13 x 70kg
9 x 70kg
6 x 70kg

DB Tricep Extensions
3 x 12 x 9.5kg

Lateral Raises
3 x 12 x 6kg

Barbell Curls
3 x 10 x 34kg

July 30

DB Rows
3 x 9 x 41kg

Explosive Pushups
3 x 10

Seated Twists
3 x 24 x 20kg

Eccentric SL HS Curls
5 x 10kg
8 x 10kg
8 x 12.5kg

July 31

Hurdle Hops
4 x 8 x 76cm

Power Skip
2 x 40m

Speed Hops
3 x 25m per leg

Standing Triple Jump
2 per leg, 22 feet

Shock Jumps
2 x 5 x 80cm

(30 mins)

Deadlift
1 x 5 x 108.5kg
2 x 4 x 116kg

SLRDL
2 x 12 x 44.5kg

Single Leg Squats
2 x 10 x 70kg
1 x 11 x 70kg

Plate Pinch Gripping
15kg – 46 secs

[Fraser_9to5]

June 1

High Pulls
2 x 4 x 63kg

Rows
2 x 8 x 41.8kg

June 3

Pull ups
2 x 10

Clean Pulls
2 x 4 x 63kg

June 5

Box Squat Jumps
3 x 5

Front Squats
2 x 5 x 101kg

June 6

Bench Press
8 x 67.5kg
5 x 76.5kg
3 x 83.2kg
4 x 81kg

June 10

Pullups (wide arm, full extension no momentum)
11, 10, 10

Hang Cleans
2 x 4 x 63kg

Hip Extensor Res. Band
3 x 10

ISO HS hold
3 x 15 secs

Standing Knee Extension Res. Band
3 x 10

June 12

Box Squat Jumps
2 x 5

Shock Jumps
1 x 5 x 75cm

Front Squat
1 x 6 x 101kg
1 x 4 x 105.5kg

June 13

Bench Press
8 x 67.5kg
5 x 77.5kg
3 x 82.5kg
1 x 95kg
0 x 100kg
5 x 80kg

Tried bench round mates house, 100kg was unnecessary but he wanted to see how I’d handle it.

June 14

Straight Leg Pull Back Res. Band
3 x 10

June 19

Straight Leg Pull Back Res. Band
3 x 12

June 20

Bench Press
8 x 67.5kg
5 x 76.5kg
2 x 83.2kg
6 x 76.5kg

June 22

Pullups
2 x 10

Hang Cleans
2 x 4 x 63kg

Hip Extensor Res. Band
3 x 15

ISO HS hold
3 x 15 secs

Standing Knee Extension Res. Band
2 x 10

June 27

Bench Press
8 x 67.5kg
5 x 77.5kg
3 x 82.5kg
3 x 1 x 95kg
5 x 80kg

Deadlift
3 x 5 x 90kg

June 29

Pullups
2 x 12

Hang Cleans
2 x 4 x 62.5kg

Hip Extensor Res. Band
3 x 15

ISO HS hold
3 x 15 secs

Standing Knee Extension Res. Band
2 x 10

[Fraser_9to5]

May 2

Standing Vertical Jump – 21.5 inches (54cm)
Step In Vertical Jump – 22.5 inches (57cm)

Found some chalk this time to make a mark. Pleased and a little surprised at the increase in the step in (4cm). I was talking to a guy who’d got to week 12 with no increase, rested up and tested in each of the next 3 weeks and it went up a little each time, so hoping for something similar.

VJB Plyometrics (Week 8)

Power Skipping
2 x 40m

Box Squat Jumps
2 x 6

Shock Jumps
3 x 5 x 75cm

SL Calf Raises
2 x 8

Back Squat
3 x 5 x 124.2kg

Bench Press
1 x 5 x 83kg
2 x 5 x 85.2kg

9 May

100m – 12.0 hand timed. Ran 95% and I think my acceleration was maybe a bit less than that. The conditions were awful and I didn’t want to wait an hour and a half for the final so called it a day there. I slowed down the video to get an accurate time and it was around 11.92-94.

11 May

Clean Pulls
3 x 4 x 72kg

Seated Abduction
2 x 20

One Arm Barbell Rows
3 x 8 x 38.5kg

May 13

Front Squat
3 x 7 x 87.5kg

ISO Hip Hold
3 x 5kg x 15 secs

Vertical Pushups
2 x 7

May 15

VJ Test (55cm, 57cm)

Pullups
2 x 11

I didn’t feel too springy during warm-up so i’m pleased to maintain my vert.

May 16

Box Squat Jumps
3 x 5

Back Squat (45cm)
5 x 128.5kg
2 x 5 x 133kg

Bench Press
2 x 5 x 81kg
2 x 85.5kg, 4 x 76.5kg, 5 x 67.5kg, 6 x 58.5kg

May 18

High Pulls
2 x 4 x 72kg
1 x 4 x 63kg

One Arm Barbell Rows
3 x 10 x 39.5kg

Seated Abduction
2 x 20

May 20

Front Squat
2 x 6 x 92kg
1 x 6 x 96.5kg

Vert. Pressups
2 x 8

ISO Hip Hold
3 x 5kg x 15 secs

May 22

Bench Press
8 x 65.2kg
5 x 74.2kg
3 x 80.7kg
3 x 1 x 87.5kg
5 x 76.5kg

May 23

Box Squat Jumps
3 x 5

Back Squat
4 x 137.5kg
4 x 142kg
4 x 137.5kg

May 25

High Pulls
3 x 4 x 63kg

Rows
3 x 8 x 41.8kg

May 27

Pullups
2 x 15

ISO Hip Hold
3 x 5kg x 15 secs

May 29

Bench Press
8 x 67.5kg
5 x 76.5kg
3 x 83.2kg
1 x 94.5kg
2 x 0 x 94.5kg
5 x 81kg

May 30

Box Squat Jumps
3 x 5

Front Squat
6 x 96.5kg
2 x 6 x 101kg

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