Fraser Young

[Fraser Young]

WEEK 2

24 Mar

Warm up
Push ups – 12,15,12,12,22
Cool down

I had a poor night of sleep but physically was feeling quite fresh. I’m not concerned that my final set hasn’t progressed from 22 as I can tell that the first 4 sets produce quite a bit of fatigue.

26 Mar

Warm up
Push ups – 14,17,13,13,22
Cool down

I strained my neck on the evening of the 24th doing overhead press so this was very uncomfortable to complete.

28 Mar

Warm up
Push ups – 16,19,14,14,21
Cool down

I only just squeezed past the target 20 reps. I have two tricks up my sleeve, longer rest and palmer cooling.

For the first six sessions I’ve used 75 seconds rest between sets, with a slightly longer 90 seconds before the final set. Even extending this out by 15-30 seconds will make enough of a difference that I should get through week 3.

Palmer cooling is a concept I picked up from the Andrew Huberman podcast, and it’s ideal for muscular endurance. The main reason our bodies fail at high rep is due to local overheating of the specific muscles used for the exercise. A solution is to cool the body via the palms of the hands (or soles of the feet if you wish), which has been shown to make very significant improvements to fatigue management in repeat sets. I don’t want to deploy this until a) I really need to and b) I’m confident that I can gauge how many reps my body can do without the cooling, so I can assess the effectiveness of cooling my palms.

[Fraser Young]

14 Mar

Weight – 69.1kg, 16% body fat
Measurements: Bicep tensed (36cm), Chest (101cm), Waist (79cm)

Bench Press – 1 x 90,95,100,105,110kg

Very close to failing 110kg, it was a real grind. Only ever been consistently able to 1RM 115kg so pleased to have most of that strength despite not fully focusing on bench press this year.

WEEK 1

17 Mar

Warm up
Push ups – 13,15,10,10,22
Cool down

Tougher than I thought it would be, and I can imagine finishing every workout with a set to failure will mean recovery is hard to come by.

19 Mar

Warm up
Push ups – 13,15,11,11,20
Cool down

Fully expecting a lower final set here given the muscle soreness. It doesn’t help that I’m doing a pretty intense opening week of sprint training but once I get through this week and rest I should be fine.

21 Mar

Warm up
Push ups – 14,16,12,12,19
Cool down

Only a little tired here. I had hoped to have a little more breathing room between the minimum reps in the final set, which in this case was 16, and my total. The end of week two involves a minimum target of 20 reps so I’m already a bit apprehensive. Hopefully a few days rest will do me good.

[Fraser Young]

Comp Week 8 of 8

27 Feb

Box Jumps – 3 x 3
MB Throws – 2 x 3
Blocks – 20,30,40m
70m (timed 60m in 7.98), slight headwind and about 5 degrees
Bench Press – 2 x 2 x 90kg
Stomach Vacuums – 6 x 10 secs

28 Feb

Drills – ABAB x 2
Drills – ACK, SL scissor
Build ups – 2 x 40m
10 x 100m with stretching in ~17.0 secs

1 Mar

CMJ, 57cm
Broad Jump, 239cm
MB Throws – 2 x 3
Blocks – 10,20,30,40m

3 Mar

Extended Warm Up
Massage Gun – Calves, Quads, Hamstrings (2 mins each leg & muscle group)

5 Mar – RACE DAY

County Champs – 60m Heats

7.63 secs (SB)

I ran a hand timed 4.42 sec 30m from 3 point start in warm up and a flying 30m in 3.33 so I knew I was in roughly the same shape as 3 weeks ago. The difference was that everyone in this race was faster than me so I had the motivation of chasing people. Really pleased to back up my earlier time and prove (to myself, mainly!) that it wasn’t a fluke.

I’m giving myself about 10 days off and then I’ll start training for the outdoor season.

[Fraser Young]

Comp Week 7 of 8

19 Feb

Bike Tempo – 111,21312,111 (level 6, 100rpm, 150W)
Drills – ABAB x 2
Mobility – 6 exercises
A1 Pull ups – 2 x 11
A2 L-Sit Hold – 2 x 18 secs

20 Feb

Box Jumps – 3 x 3
MB Throws – 2 x 3
Blocks – 20,30,40,50m
70,80,90m flying times 3.45, 4.65, 5.85
Bench Press – 2 x 2 x 90kg
Back Squat – 3 x 2 x 107.5kg
Stomach Vacuums – 6 x 10 secs

Back to running 1.15-1.17 per 10m, not worried based on how much I improved last taper.

21 Feb

Bike Tempo – 2 x 6 x 45 secs (level 6, 100rpm, 150W)
Drills – ABAB x 2
Mobility – 6 exercises
A1 Pull ups – 2 x 11
A2 L-Sit Hold – 2 x 18 secs

22 Feb

MB Throws – 4 x 5
Accels – 3 x 40m in 5.60-5.65
4 x 80m with flying 40m in 4.65, 4.66, 4.57, 4.68
Skipped weights & abs

My 3rd 80m run was in the opposite direction as I felt a slight headwind. I’m pleased with this given how horrible I’m feeling and the two nights of poor sleep prior to this session.

24 Feb

Bike Tempo – 2 x 5 x 45 secs (level 6, 100rpm, 150W)
Drills – ABAB x 2
Mobility – 4 exercises
A1 Pull ups – 2 x 11

25 Feb

Plyometrics – 3 x 20m
Blocks – 30,40,50m
60,70,80,90 – flying 23/30/40/50m in 2.62, 3.31, 4.46, 5.61
Bench Press – 2 x 2 x 90kg
Back Squat – 2 x 2 x 100kg
A1 Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs

I thought I was being clever by timing a slightly longer distance, but at 37m I’m still accelerating and I found it awkward to start the timer at that point. Huge tailwind, 3+ m/s, but still happy to see times like that, equating to 1.11-1.13 secs per 10m. I almost ditched the squats because I feel like my quads are always tired, but dropping it to 100kg was enough.

It was five degrees and windy today, not my favourite outdoor training. Bring on the final week of the winter season.

[Fraser Young]

Comp Week 6 of 8

14 Feb

Bike Tempo – 2 x 6 x 45 on/15 off (level 6, 100rpm, 150W)
Mobility – 6 exercises
Drills – ABAB x 2
A1 Pull ups – 2 x 11
A2 L-Sit Hold – 2 x 18 secs

I was reading about a speed skater’s training sessions and he was holding 200W for hours on end, so I figured I could work a bit harder in my bike tempo.

15 Feb

Broad Jumps – 3, best of 250cm
MB Throws – 4 x 5
Accels – 3 x 40m in 5.50, 5.44, 5.47 secs
2 x 70m (WB recovery) – flying 30m in 3.33, 3.32
2 x 80m (WB recovery) – flying 40m in ??, 4.44
Back Squat – 3 x 2 x 105kg

The broad jump was on the basketball court, surface might be a bit grippier than my garage floor. There was a very favourable tailwind, probably about 2m/s if not more, which led to fast times.

17 Feb

Plyometrics – 3 x 20m
Blocks – 30,40,50m
2 x 80m – flying 40m in 4.52 (gusting tailwind)
300m in 44.5 secs
Bench Press – 2 x 2 x 90kg
Back Squat – 2 x 2 x 107.5kg
A1 Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs
Prone Cobra – 3 x 25 secs

Good session, running about 1.13 secs per 10m. Nice to dip under 45 secs for 300m for the first time.

This was a shortened week having competed on the Sunday, with only two speed sessions. I am in the process of registering for my County Championships which would be 5th March and that will be my second and final race of the indoor season. I’m actually a bit demotivated having set such a surprising time in my first race, but I’m only 2 weeks away from giving my body a break.

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