Fraser_9to5

[Fraser_9to5]

Sept 7

Reallly wasn’t meant to gym today, but I did. I’m doing a lifeguard course mid-october and I figured what better time to practice swimming than when i’m not doing weights. My friend joined me for swimming but had to wait an hour in the fitness centre so I popped in the gym and did a real pick n mix session to kill time.

Morning Session (Pool)

40 lengths (1000m), lots of breaks, mostly breast stroke

PM Session (Gym)

Pullups
11,11

Squats
5 x 70kg

Hang Power Clean
4 x 60kg
2 x 4 x 75kg

SL Hop
2 x 20 x 16kg

DB Rows
8 x 40kg

Bench Press
8 x 70kg
6 x 80kg
5 x 85kg

Hanging Leg Raise
2 x 10

Captain’s Chair (?) ab crunch thing
12 x 35kg

Like I said… a mix.

Pool Session

About 20 lengths, isolation work and breathing, not using legs etc., all front crawl.

Deltoids are killing me, and my upper back was horrendous this morning. Just put four eggs and 250g of beef in a frying pan and my mum gave me a weird look, love being home.

Sept 11

A1 Pull ups
3 x 10

A2 DB Z Press
3 x 9 x 18.5kg

B1 DB Rows
3 x 8 x 41kg

B2 BB Shrugs
3 x 8 x 58.5kg

Rotator Cuff, two movements
2 x 8 x 5kg

Abs:

Hanging Leg Raise 3 x 10
Toe Touchers 3 x 12
Toes to Sky 3 x 12
Wipers 3 x 10
Sitting Tucks 3 x 15
Ab Wheel 10

Sept 13

Javelin Throws
~50 throws, best of 33.18m (~109ft)

Shoulder Press
3 x 9 x 18.5kg

Dips
3 x 20

Bicep Curls
3 x 9 x 43.5kg

Res. Band Pullovers
3 x 12

Press Ups
3 x 20

Abs:

Marching 3 x 50 x 10kg
Twists 3 x 30 x 10kg

Had a crack at javelin, was quite fun. I had 5 training sessions dedicated to it a few years ago where I ended with 29.40m as my best (which I almost surpassed from standing today) so will work on technique not brute force.

Sept 15

A1 Pull ups
3 x 10

A2 DB Z Press
3 x 8 x 20kg

B1 Dips
3 x 20

B2 BB Shrugs
3 x 8 x 58.5kg

Rotator Cuff, two movements
2 x 8 x 5kg

Abs:

Hanging Leg Raise 3 x 10
Toe Touchers 3 x 12
Toes to Sky 3 x 12
Wipers 3 x 10
Sitting Tucks 3 x 15
Ab Wheel 10

[Fraser_9to5]

Aug 16

Track Work
2 x 2 x 25m Flying.
Blocks 2 x (20, 30, 40m)

Flying runs first so I was super-fresh for them, then blocks when i’m a little tired to stop me purely muscling it.

Glute-Ham Raise
3 x 5

Full Squats (box 1 1/2 inch higher)
8 x 78.5kg
5 x 91kg
5 x 101kg
5 x 109kg

Hard Ab Bridges, 2:15

Did circuits yesterday and got a nervy pain on the inside of my right thigh doing backwards lunges. It surfaced again during squats and at the bottom of the lift it was causing internal tightness on the outside of my right calf. Quite worrying but hoping it’ll sort itself out.

Aug 18

Track Work
70, 90, 110m falling – 8.29, 10.49, ??
Blocks 2 x 30, 2 x 40m

Muscle Ups
3 x 6

Dips
3 x 20

Edit: Had a nap and woke up feeling fired up, so…

Hang Power Cleans
4 x 73.5kg
4 x 78.5kg
4 x 83.5kg
4 x 88.5kg PB

Aug 19

Full Squats

8 x 108.5kg
2 x 5 x 116kg
6 x 113.5kg

KB Swings

3 x 10 x 16.5kg

Weighted Ab Circuit, 310 reps & 3 mins bridges

Going to try a flat out 400m on Sunday as a training run, my fitness is at its peak and it’d be nice to know what I can do.

Aug 21

Track Work
150m, 90m (2 mins) 90m, falling. 17.11 =PB, 10.51, 10.50

There was a track meet on so I couldn’t do a 400 with everyone there, managed a sneaky 150 though.

A1 DB Rows
3 x 8 x 41kg

A2 Explosive Pushups
3 x 8

Dips
25, 20, 20

Last races of the season on this bank holiday Monday (29th), then a wind down week before two weeks off. I was trying to put pressure on myself to PB but now that the end of the season is in sight I’m going there to have fun and run for the pure enjoyment of competing.

Aug 24

Track Work

2 x 25m Flying runs

PULLED HAMSTRING. It’s not serious at all as I could feel it starting to go during the build up to the third run, but it’ll be enough to put me out for 3-5 days and consequently hinder/ruin my chances of competing in the final race of my season.

Think it’s a mild strain/grade 1. I can’t walk without limping and i’m resigned to the fact my season is over.

Aug 25

Done as a circuit with 1 min between each exercise and 2 mins at the end of each set

Shoulder Press
4 x 9 x 16kg

Dips
4 x 15

Bicep Curl
4 x 9 x 38kg

Lat/Front Raises
4 x 10 x 5kg

Press Ups
4 x 15

Ab Twists, 3 x 30 x 10kg
Ab Marching, 3 x 30 x 10kg
Press up hand walks, 3 x 10

Aug 27

Hang Clean
4 x 81kg
6 x 81kg

SLDL
4 x 10 x 16kg

Barbell Reverse Lunges
8 x 28.5kg
8 x 44.5kg
8 x 49.5kg
8 x 54.5kg

Lunge Jumps
4 x 8

SL Hops w DB in hand
20 x 5kg
20 x 11kg
2 x 20 x 16kg

Didn’t do anything too intensely as my hamstring hasn’t healed yet, hate being injured. SLDL, lunges and lunge jumps were done in a mini circuit with short rest periods and that worked well for me.

Aug 28

Shoulder Press
4 x 10 x 17kg

Dips
4 x 18

Bicep Curl
4 x 10 x 39kg

Lat/Front Raises
4 x 10 x 5kg/7.5kg

Press Ups
4 x 18

Ab Twists, 3 x 30 x 10kg
Ab Marching, 3 x 40 x 10kg

Aug 29

Hang Clean
4 x 83.5kg
6 x 83.5kg
1 x 91.5kg

SLDL
1 x 10 x 17kg
3 x 10 x 18.5kg

Barbell Reverse Lunges
8 x 58.5kg

Lunge Jumps
4 x 8

SL Hops w DB in hand
4 x 20 x 17kg

Ab Wheel Kneeling
3 x 15

Aug 30

Shoulder Press
4 x 9 x 18.5kg

Dips
4 x 20

Bicep Curl
4 x 9 x 41.5kg

Lat/Front Raises
4 x 10 x 5kg/7.5kg

Press Ups
4 x 20

Marching
3 x 40 x 10kg

Twists
3 x 30 x 10kg

[Fraser_9to5]

Aug 1

Track Work
200m, 150m falling. 23.50 PB, 17.28

DAMN! I nailed that 200m, got a really smooth bend and worked on rhythmical arm drive in the last 50m without fading at all. Almost a pb in the 150m and there wasn’t even a tailwind.

A1 Weighted Dips
1 x 12 x 15kg
1 x 12 x 17.5kg
1 x 12 x 20kg

A2 Explosive Pushups
3 x 8

DB Rows
3 x 8 x 41kg

Ab Circuit, 2 x 4 mins

Aug 3

Track Work
Blocks 2×20, 2×30, 2x40m
2 x 2 x Flying 25m

Glute-Ham Raises
3 x 8

A1 Squat to Stand
2 x 6

A2 Full Squats
8 x 71kg
6 x 78.5kg
5 x 81kg
4 x 83.5kg

Ab Bridges, 9 mins

Aug 5

Track Work
Blocks 2 x 30, 2 x 40m
80, 100, 120m falling. 9.20 PB, 11.48, 13.71.

Did NOT expect that in the first run, I mean if felt good but not pb shape. only 0.04 off my 100m training pb so that backed up the form.

Muscle Ups
7, 4

Dips
20, 20

Aug 6

KB Swings
2 x 15 x 16.5kg

Full Squats
8 x 73.5kg
5 x 83.5kg
4 x 86kg
4 x 88.5kg

Drop Jumps
3 x 5

Weighted Ab Circuit, 310 reps & 3 mins bridges

Aug 8

Track Work
3 x 200, 2 x 200m – 26.1, 26.3, 27.7 26.0, 27.1

Always like doing these two days before my races. The runs were submax but rather than doing them relaxed I had to actively slow on the straight on two of the reps to stop me hitting my normal target times (before a race I try to do these runs in 27 flat). Finishing with a warm down then some long static stretching tonight, quick soft tissue work tomorrow morning then rest up for race day.

Aug 10

Race Day

I felt about 7/10 today, perhaps doing a little too much deep tissue massage the night before but in all honesty I have one eye on the race at the end of the month and whatever I do today I hope to improve on by then.

100m – 11.70 SB +1.7

Very nice wind which I feel I didn’t take advantage of. My start was way too tense and I powered it to 25m before relaxing and finishing nicely. It’s a season’s best and the 2nd fastest electronic time i’ve run.

200m – 23.83 PB +2.1

Slightly illegal wind and a mere hundredth off my pb. My only problem with that run from start to finish was perhaps my reaction time and block clearance, other than that I was really pleased with my finishing strength. I’m finishing so well that I might think about putting more into the bend and seeing if I can hold on at the end.

I ran 11.4 and 23.5 in training and this backs up my general calculation of +0.3 secs to get what i’d run in a race. At the start of the season I wrote down target times of 11.2 and 23.0 for training so if I can get nearer to those in the next few weeks it would give me a lot of confidence for the final race of the season.

Aug 11

A1 Weighted Dips
12 x 20kg
12 x 21.25kg
12 x 22.5kg

A2 Explosive Pushups
3 x 8

DB Rows
3 x 8 x 41kg

Aug 12

KB Swings
2 x 15 x 16.5kg

Full Squats
8 x 76kg
5 x 86kg
4 x 91kg
4 x 96kg

Drop Jumps
3 x 5

Bird Dogs
2 x 20

Weighted Ab Circuit, 310 reps, 3 mins bridges

Aug 14

Track Work

200m, 150m falling. 23.57, 17.11 PB

So pleased to repeat a similar time in the 200m and then to go and take a tenth of a second off my 150m training pb. I set out harder in the 200 and could feel myself fading with 50m to go, and I prefer being strong at the end so i’ll stick with my conservative bend running.

A1 Weighted Dips
3 x 12 x 22.5kg

A2 Explosive Pushups
3 x 8

DB Rows
3 x 8 x 41kg

Ab Circuit, 6 mins

[Fraser_9to5]

July 15

A1 Weighted Dips
1 x 12 x 10kg
2 x 12 x 12.5kg

A2 Explosive Pushups
3 x 8

DB Rows
3 x 8 x 41kg

July 16

Track Work
2 x Flying 80m – 8.40, 8.50

Damn I felt good today, I think the hip flexor stretching i’ve done recently has improved my glute activation as it feels like i’m using them more at top speed. Only did two runs as i’m still recovering from the races on wednesday.

Hyper Extensions
2 x 20

Ab Bridges, 2 x 4 mins

July 18

Track Work
150, 120m falling. 17.42, 13.91.

The runs felt good enough, maybe expected a little faster in the 120, looking to approach 16.7 and 13.4 for those runs by the end of the year although right now that sounds optimistic.

Muscle Ups
6, 6, 10

Dips
20, 20, 15

Was 5kg heavier when I last did muscle ups and wow can I notice the difference. I was cautious for the first two sets and could’ve done more than ten in the last but had dips straight afterwards

July 19

KB Swings
3 x 15 x 16.5kg

A1 Full Squat
8 x 21kg (5cm off)
8 x 26.5kg (2-3cm off)
7 x 34kg (1-2cm off) + 1 x 34kg full depth (woo!)
8 x 40kg to box

A2 Squat to Stand Drill
3 x 6

SL Calf Raises
3 x 12 x 21kg

Plantar Flexor Res. Band pull
2 x 12

Ab Bridges, 4 mins

July 21

Track Work

250m (60 secs) 150m in 31.1 PB, 19.4 total 50.5 secs PB
(25 mins)
300m (60 secs) 100m in 39.3 PB, 12.4 total 51.7 secs

Surprised is not the word. I can’t attribute it all to the extra mobility as I did push harder this week, but I finished the 250m feeling great and didn’t lose form in any of the runs.

July 22

Single Leg Skipping (change legs every 5 hops)
4 x 60

A1 Squat to Stand Drill
4 x 6

A2 Full Squats
8 x 41kg
8 x 51kg
8 x 54.5kg
8 x 56.5kg

Glute-Ham Raise
3 x 6

Weighted Ab Circuit, 310 reps & bridges (80 sec side, 140 sec front)

July 23

A1 Weighted Dips
2 x 12 x 14kg
1 x 12 x 15kg

A2 Explosive Pushups
3 x 8

DB Rows
3 x 8 x 41kg

July 24

Track Work
2 x 40 build up 80 flying, 80m – 8.60, 8.68.

Times weren’t as fast as last week but I didn’t feel great this morning and the box jumps before it were laboured. Think part of the reason has been that i’ve performed better than expected the last few days and it has caught up with me.

July 25

KB Swings
3 x 15 x 16.5kg

A1 Squat to Stand
4 x 6

A2 Full Squats
8 x 44.5kg
8 x 61.5kg
8 x 66.5kg
8 x 69.5kg

SL Calf Raises
2 x 18 x 21kg

Plantar Flex. Res. Band
2 x 15

Ab Bridges, 2 x 4 mins 30

Squatting 61kg felt easy which is a nice sign of progress, and I managed to get up to BW to full depth on the final set. There’s a muscle near my hip which is a notable weak point and if I can continually target that then i’ll creep the weight up while maintaining very strict form. Good burn in the calves from raises.

July 27

Track Work (SPEED)
Blocks 5 x 30m
2 x 2 x Flying 25m

Glute-Ham Raises
2 x 6
1 x 8

A1 Squat to Stand
4 x 6

A2 Full Squats
6 x 68.5kg
6 x 76.5kg
6 x 78.5kg
6 x 81kg (form compromised on last two reps)

July 29

Blocks 2 x 30m, 2 x 40m
80, 100, 120m falling. 9.73, 11.94, 14.10 (steady headwind)

First run I was too relaxed, next two were good but times aren’t reflective due to winds.

Muscle Ups
3 x 7

Dips
20, 20, 17

July 30

KB Swings
2 x 15 x 16.5kg

A1 Full Squats
8 x 68.5kg
5 x 76.5kg
4 x 81kg
4 x 81kg

A2 Drop Jumps
3 x 5

Weighted Ab Work

[Fraser_9to5]

July 2

KB Swings
2 x 15 x 18.5kg

Power Cleans
1 x 81kg
1 x 86kg
1 x 88.5kg
1 x 91kg
1 x 93.5kg
1 x 96kg

Couldn’t get to the track today as it shut early so did power cleans.

July 4

Track Work
80, 100, 120m falling. 9.36, 11.47, 13.86

Bench Press
8 x 75kg
5 x 85kg
3 x 90kg
3 x 1 x 102.5kg
5 x 87.5kg

Third run was really tense and a mess. Power matrix in bench.

July 6

Track Work
250m (90 secs) 150m 33.4, 19.9 total 53.3 secs
300m (90 secs) 100m 39.6, 12.9 total 52.5 secs

Pacing was hard and I could’ve hit 52 flat as I intended to do. This replaces my 5x200m session and recovery will be cut followed by distance and then intensity upped.

July 7

Deadlift
3 x 108.5kg
3 x 123.5kg
7 x 138.5kg

Bird Dogs
2 x 20

Weighted Ab circuit, 295 reps & bridges

July 8

Alternate DB Bench
2 x 16 x 36kg
1 x 12 x 36kg

Explosive Pushups
3 x 8

DB Rows
3 x 8 x 45kg

Race on the 13th so not many weights before then

July 11

3 x 200m, 2 x 200m all in around 27 flat.

July 12

SL Calf Raises
1 x 12 x 10kg
1 x 12 x 20kg

Plantar Flexor Res. Band pull
2 x 12

I was at a biomechanics lecture the day before and direct calf work came up and these were discussed – I had a race the next day but wanted to see what they were like.

July 13

100m – 12.04 (-2.4)

Quite a strong headwind. Had the best first 40m of my life and was over a metre ahead and thought it was wrapped up but I hadn’t done a top speed session in a while and it showed when I was a little short of the pace and I ended up getting pipped by a few hundredths.

200m – 24.28 (-0.8)

This was almost 10pm at night as there were loads of 1500m races that dragged on. Again my acceleration was excellent and other than easing up a little at about 80m I ran how I wanted to, with good form on the straight but again a little lacking in top speed.

Times are meh but the last races have been a really nice tailwind so can’t make a direct comparison.

July 14

Deadlift
5 x 116kg
3 x 131kg
1 x 146kg PB
1 x 156kg PB

Hyper Extensions
2 x 20

SL Calf Raises
3 x 12 x 21kg

Plantar Flexor Res. Band pull
2 x 12

Weighted Ab circuit, 295 reps & bridges

This was my last bit of deadlit for the summer and I wanted a quick test of my 1RM. My back started rounding when I tried 161kg so I stopped, but 156kg is pretty good considering I weigh about 69kg at the moment.

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