Fraser_9to5

[Fraser_9to5]

Apr 1

RDL
2 x 10 x 117.5kg

Deadlift
3 x 4 x 108.5kg

ISO Hip Hold
6 x 5kg x 15 secs

Apr 4

Standing Vertical Jump – 21.5 inches (54cm)
Step In Vertical Jump – 21 inches (53cm)

My training partner was there this time to accurately see where I touched, and this could explain the difference to week 1 as from my p.o.v. they looked around 58cm. It’s the end of 3 heavy weeks of training and probably a better indication of the very least I can jump and not my true rested max.

VJB Plyometrics (Week 4)

4 Star Drill
2 x 10

Ankle Jumps
3 x 15

Lunge Jumps
3 x 12 x 3kg per hand

1,2,3 Jumps
2 x 10

Jump Squat
3 x 8 x 41.5kg

Walking Lunges
2 x 12 x 30kg

Back Squats
3 x 6 x 117.5kg

Good to get to the end of that phase, I looked a right prat doing 1,2,3 jump and wouldn’t have seemed out of place in a meadow carrying a butterfly net. I’ve looked ahead and I’m happy with the new phase, it’s less volume than these 4 weeks and should fit in well.

Apr 5

Bench Press
7 x 78.5kg

Vertical Pushups
2 x 6

Apr 6

Plyo Low Squat Ankle Jump
3 x 30

Apr 8

RDL
2 x 10 x 117.5kg

ISO Hip Hold
4 x 5kg x 15 secs

Apr 11

VJB Plyometrics (Week 5)

Power Skipping
2 x 40m

Speed Hops
2 x 20m per leg

Box Squat Jumps
2 x 6

Tuck Jumps
2 x 15

SL Calf Raises
2 x 15

Bench Press
6 x 78.5kg
2 x 6 x 80.7kg

Back Squat
3 x 6 x 117.5kg

Apr 13

RDL
2 x 10 x 117.5kg

Donkey Kicks
2 x 16 x 2.5kg

Bench Press
2 x 6 x 80.7kg
6 x 83kg

Apr 15

Front Squat
6 x 87.5kg
2 x 7 x 87.5kg

ISO Hip Hold
4 x 5kg x 15 secs

Vertical Pushups
1 x 8
1 x 7

Apr 18

VJB Plyometrics (Week 6)

Power Skipping
2 x 40m

Speed Hops
2 x 20m per leg

Box Squat Jumps
2 x 6

Tuck Jumps
2 x 12

SL Calf Raises
2 x 12

Back Squat
3 x 6 x 117.5kg

Bench Press
2 x 6 x 80.7kg
1 x 6 x 83kg

Apr 20

Bench Press
6 x 80.7kg
6 x 83kg
5 x 83kg

RDL
2 x 10 x 117.5kg

Donkey Kicks
2 x 18 x 2.5kg

Apr 24

100m race – 11.88.

Ok that was not a full effort. My lower glute was tight and aching on thursday, and wasn’t much better today. I tried foam roller & stretching but it wasn’t letting me accelerate beyond 25m without tightening up. It wasn’t the kind of thing that I felt would tear so I raced anyway, but beyond 30m I had nothing more to give and lost a good 2 metres there. Short of serious headwinds that’ll be my slowest race of the season, and I feel confident that I can build on it.

Apr 25

VJB Plyometrics (Week 7)

Power Skipping
2 x 40m

Speed Hops
2 x 20m per leg

Box Squat Jumps
2 x 6

Tuck Jumps
2 x 10

Shock Jumps
2 x 5 x 75cm

SL Calf Raises
2 x 10

Back Squat
1 x 5 x 117.5kg
2 x 5 x 124.2kg

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

Apr 27

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

RDL
2 x 10 x 117.5kg

Seated Abduction (Resistance Band)
2 x 20

Apr 29

Front Squat
3 x 7 x 87.5kg

ISO Hip Hold
3 x 5kg x 15 secs

Vertical Pushups
1 x 7
1 x 6

[Fraser_9to5]

Mar 2 AM

Donkey Kicks
2 x 20 x 2.5kg

Bench Press
8 x 78.5kg
5 x 87.5kg
4 x 92kg

Mar 6

County Champs.

Heats – 7.45. Last heat so aware that I didn’t need to go all out to qualify. Less intense out the blocks and eased off at 45m.

Semi – ???. Better start, tense at the end as I was level with a guy and only one automatic qualifying spot. He won by a torso and a bit, maybe 6 or 7 hundredths. Electronic timing broke so we were given hand times, which aren’t even worth reporting.

—OUTDOOR SEASON—

Going to work on my weaknesses instead of my strengths, have read KB’s Vertical Jump Bible and have implemented that into my training on sunday morning after drills.

Mar 14

Standing Vertical Jump – 21.5 inches (55cm)
Step In Vertical Jump – 22 inches (56cm)

/\ THIS is why I lose so much ground after 30m, so I’ve stopped ignoring it and admitted I need to do less max. strength and more reactive stuff. VJ test every 4th week.

VJB Plyometrics (week 1)

Walking Lunges
3 x 16 x 10kg

Jump Squats
3 x 10 x 58.5kg

Back Squats
3 x 8 x 108.5kg

Mar 15

Bent Over Rows
2 x 10 x 35kg

Wide Grip Pullups
2 x 9

OH DB Press
2 x 12 x 15kg

Alt. DB Bench
2 x 12 x 30kg

Standing Plate Twist
2 x 10 x 15kg

Mar 16

Wide Split Squats
3 x 8 x 60kg

Plyometric Low Squat Ankle Jump
3 x 30

Mar 17

Bent Over Rows
2 x 12 x 35kg

Wide Grip Pullups
2 x 10

OH DB Press
2 x 12 x 17.5kg

Alt. DB Bench
2 x 12 x 30kg

Standing Plate Twist
2 x 12 x 15kg

Mar 18

SLRDL
2 x 12 x 30kg

Deadlift
4 x 2 x 135kg

ISO Hip Hold
5 x 5kg x 15 secs

Mar 21

VJB Plyometrics (Week 2)

4 Star Drill
3 x 10

Ankle Jumps
4 x 15

Lunge Jumps
5 x 16

1,2,3 Jumps
4 x 10

Jump Squat
3 x 10 x 50kg

Walking Lunges
4 x 16 x 20kg

Back Squats
3 x 8 x 113kg

Mar 22

Bent Over Rows
2 x 10 x 37.5kg

Wide Grip Pullups
2 x 11

OH DB Press
2 x 12 x 20kg

Alt. DB Bench
2 x 12 x 32.5kg

Standing Plate Twist
2 x 12 x 15kg

Mar 23

Wide Split Squats
3 x 8 x 67.5kg

Plyometric Low Squat Ankle Jump
3 x 30

Mar 24

Bent Over Rows
2 x 12 x 37.5kg

Wide Grip Pullups
2 x 12

OH DB Press
2 x 10 x 22.5kg

Alt. DB Bench
2 x 12 x 32.5kg

Standing Plate Twist
2 x 12 x 15kg

Mar 25

SLRDL
2 x 11 x 32.5kg

Deadlift
2 x 2 x 140kg shit
2 x 2 x 130kg sh*t 2nd reps
3 x 4 x 108.5kg

ISO Hip Hold
6 x 5kg x 15 secs

Mar 28

VJB Plyometrics (Week 3)

4 Star Drill
4 x 10

Ankle Jumps
5 x 15

Lunge Jumps
5 x 12 x 3kg per hand

1,2,3 Jumps
4 x 10

Jump Squat
3 x 8 x 41.5kg

Walking Lunges
2 x 12 x 30kg

Back Squats
3 x 6 x 117.5kg

Mar 29

Bench Press
2 x 8 x 78.5kg

Vertical Pushups
1 x 3
1 x 5

Standing Plate Twist
2 x 12 x 15kg

Mar 30

Wide Split Squats
2 x 6 x 69.7kg
1 x 6 x 72kg

Plyo Low Squat Ankle Jump
3 x 30

Mar 31

Bench Press
2 x 8 x 78.5kg

Vertical Pushups
2 x 6

[Fraser_9to5]

Feb 2 PM

Bench Press
8 x 78.5kg
2 x 6 x 85.2kg

Feb 4 PM

DB Arm Swings
3 x 40 x 2.5kg per hand

Explosive Press Ups
3 x 8

Stiff Legged Deadlift
2 x 12 x 113kg

Deadlift
3 x 4 x 122kg fast

Feb 11 AM

DB Arm Swings
3 x 40 x 2.5kg per hand

Explosive Press Ups
3 x 8

Stiff Legged Deadlift
2 x 12 x 113kg

Deadlift
3 x 4 x 122kg fast

Feb 14 PM

Clean Pulls
3 x 7 x 72kg

Back Squat (41cm box)
3 x 8 x 108.5kg

Bench Press
3 x 8 x 78.5kg fast

Feb 17 PM

Race – 7.55

It pains me to type that, I am so annoyed at myself. Granted I didn’t reduce my training load because it was a minor competition and I want to peak for counties, but to run my slowest time of the year on a fast track like that is infuriating. I got out ‘ok’, transitioned ‘ok’, and then had a complete absence of a top speed, and everyone just glided away from me. To make it worse there was a false start and I got out like a bullet the first time. The warm up area was too short to do a top speed run so I guess it was just a nasty surprise that I had no top speed to hit.

Back Squats
7 x 108.5kg
7 x 113kg
3 x 7 x 117.5kg
11 x 108.5kg

Feb 20 AM

Clean Pulls
3 x 7 x 72kg

ISO Hamstring Hold
3 x 15 secs

Bench Press
3 x 6 x 81kg fast

Feb 23 AM/PM

Donkey Kicks
2 x 20 x 2.5kg

Seated Abduction
2 x 20

Bench Press
8 x 78.5kg
2 x 5 x 87.5kg

Feb 25 AM/PM

Stiff Legged Deadlifts
2 x 12 x 113kg

Back Squats
2 x 5 x 117.5kg

Explosive Press Ups
2 x 8

Running Arms
3 x 40

Feb 27 PM

Clean Pulls
3 x 7 x 72kg

ISO HS Hold
3 x 15 secs

Bench Press
3 x 7 x 81kg

[Fraser_9to5]

Jan 16 AM

Clean Pulls
3 x 7 x 72kg

Front Squat
10 x 81kg
10 x 85.5kg
9 x 90kg

Bench Press
2 x 7 x 81kg
6 x 81kg

ISO HF Hold
3 x 15 secs

Jan 19 PM

Clean Pulls
3 x 7 x 72kg

Bench Press
2 x 7 x 83kg
6 x 83kg

Jan 21 AM

RDL

2 x 12 x 108.5kg

Deadlift
5 x 128.5kg
5 x 130.7kg
5 x 128.5kg

Press Ups
2 x 37

ISO HF Hold
3 x 15 secs

Jan 24 PM

Clean Pulls
3 x 7 x 72kg

ISO HS Hold
3 x 15 secs

Front Squat
8 x 87.5kg
8 x 92kg
8 x 94.2kg

Bench Press
2 x 6 x 85.5kg
7 x 78.5kg fast

Standing Plate Twist
3 x 18 x 13.5kg

Jan 30 AM

60m Race

Race 1 – 7.45. False start in the race didn’t help, made to go the second we got back behind our blocks. Got out well and then at 30m I just didn’t have a top speed to hit and didn’t make any progress through the field.

Race 2 – 7.47. Two false starts this time. It’s quite simple – you don’t move until the gun goes. 3rd time I got out the worst, good acceleration and four of us were level at around 35m, when I lost composure and tried to muscle it to the finish.

Frustration venting Deadlift
5 x 128.5kg
2 x 5 x 133kg

Rather annoyed that the false starts weren’t called back until 10m down the track, even if it doesn’t take much out of me it’s still hundredths of a second between a p.b. and angry deadlifts.

Bench Press
8 x 78.5kg
2 x 6 x 85.2kg

[Fraser_9to5]

Dec 1

Back Squats
8 x 118.5kg
6 x 126.5kg
2 x 3 x 134.5kg
4 x 126.5kg
7 x 118.5kg

Ab Wheel Rollout
4 x 12

Dec 2

Tricep Kickbacks
4 x 8 x 8.5kg

Pullups
3 x 10 x 7.5kg

DB Upright Row
3 x 7 x 24kg

DB Rows
3 x 8 x 45kg

BB Shrugs
3 x 8 x 83.5kg

Renegade Rows
3 x 10 x 5kg

Dec 8

Hang Power Cleans
1 x 86kg
1 x 88.5kg
1 x 91kg
1 x 93.5kg
1 x 98.5kg PB
1 x 101kg PB
1 x 103.5kg PB
1 x 106kg PB

Ab Wheel Rollout
4 x 12

Good God. I had repped at 91kg the last time I did these but I didn’t expect it to be so easy. I put the wrong weights on and jumped from 93 to 98kg which probably helped my confidence at getting the next lifts. I think my shrugs helped with this and I hadn’t done lower body weights in 6 days.

Dec 12

Bench Press
2 x 8 x 88.5kg
2 x 6 x 88.5kg

Decline Pushups
23,21,21

BB Curls
3 x 7 x 47.5kg

Guillotine Press
2 x 8 x 68.5kg
1 x 6 x 68.5kg

Diamond Pushups
10 x 10kg
12 x 5kg
10

Renegade Rows
3 x 10 x 5kg

Dec 23

Circuits inc. 70+ press ups

Dec 26

Tempo
2 x 8 x 100m

Very unfit, hope to get back some sort of base running fitness.

Dec 28

Punch Bag

10 x 3 mins, 2-3 mins rest

Good upper body stamina, landing some powerful hits all the way to the end. Knuckles are a bit bloodied now.

Dec 30

Tempo
4×100, 100+100, 2 x 100
4 x 200, 2 x 100 with 30m burst

Mixture of runs, changed the intensity at the end with a short burst similar to what i’d do in rugby.

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