Fraser_9to5

[Fraser_9to5]

June 17

KB Swings
2 x 15 x 18.5kg

Back Squat
5 x 115kg
5 x 125kg
5 x 140kg

Ab Bridges
3 x 3 mins

Very comfortable squats, took my stance a little wider and didn’t even call for a spotter on the heavy set. Pleased to get my strength back and should be able to maintain from now until August while increasing my deadlift.

June 19

Track Work
80, 100, 120m falling. 9.48, 11.51, 13.94.

SLRDL
2 x 5 x 118.5kg

Ab Bridges
3 x 3 mins

Really hit and miss technique with the flat out runs, with the middle one being almost spot on. Lowered the weight in SLRDL and went through full RoM and felt very strong.

June 21

Track Work
3 x 200m, 2 x 200m – 25.8, 26.1, 26.6 25.4, 25.6

Had really heavy legs in the thrid rep and could barely make the line. Much stronger on the final two reps and pushed the last one so hard I threw up a bit at the side of the track. Haven’t pushed it that much in over a year.

June 22

Deadlift
5 x 76kg
5 x 88.5kg
5 x 103.5kg

Bird Dogs
2 x 20

Abs, 3 sets

June 23

A1 Alternate Bench Press
3 x 14 x 36kg

A2 Explosive Pushups
3 x 8

Dumbbell Rows
3 x 8 x 45kg

June 24

Track Work
3 x 120m. Last 80m times – 8.60, 8.55, 8.64

It was 40m build up and 80m fast so I timed the flying runs and was pretty pleased with those, as always i’ll look to lower that time over the next month or so.

June 25

KB Swings
2 x 15 x 18.5kg

Back Squat
5 x 120kg
5 x 130kg
5 x 140kg

Ab Circuit, 2 x 3 mins

This is an easy week but I didn’t want to do less today as I’ve only just got back to 140kg squats.

June 27

Track Work
80, 100, 120m falling start. 9.26 =PB, 11.44 PB, 13.72

SLRDL
2 x 5 x 118.5kg

Ab Bridges, 3 x 3 mins

Nice set of times today, everything was smooth from start to finish and the only improvement would be if I was fresher.

June 29

Track Work
3 x 200m, 2 x 200m – 26.0, 26.3, 26.1 26.2, 25.5

June 30

Deadlift
5 x 101kg
5 x 116kg
10 x 131kg PB

Bird Dogs
2 x 20

Weighted Abs, 3 sets

Alt DB Bench
3 x 14 x 36kg

Explosive Pushups
3 x 8

DB Rows
3 x 8 x 45kg

[Fraser_9to5]

June 3

Rest and recovery my arse, I was in a van following my friend as he cycled the length of the United Kingdom (874 miles) non-stop, and I ended up having to be a support rider for the night stages and the last bit, 170 miles in all. Got the worst quad doms of my life and it took me two days before I could get up or down stairs unassisted. He did it by the way, took 78.5 hours and raised loads for a children’s charity, f**king impressive mental strength.

Bench Press
5 x 75kg
5 x 85kg
4 x 97.5kg

DB Rows
3 x 8 x 45kg

Not bad, my triceps were tired from the cycle and I was expecting two reps at 97.5kg.

June 4

KB Swings
2 x 15 x 18.5kg

Back Squat (can’t climb stairs but I’ll be damned if I can’t squat)
5 x 110kg
5 x 120kg
4 x 130kg

Ab Circuit, 3 x 3 mins

Good session. I’m sick of my doms so wanted to give my legs something they’re used to recovering from, was cautious on the final set of squats and didn’t force a 5th rep. Not too optimistic about my return to track but I’ve pencilled in monday afternoon for the 5 x 200m session.

June 6

3 x 200, 2 x 200m – 28.1, 27.4, 26.3 26.1, 25.7

Legs were not their most coordinated to begin with and I over-estimated how fast I was running the first two reps. The last rep felt almost like a sprint so I think another week is needed before i’m back to full fitness.

June 7

Deadlift
3 x 103.5kg
3 x 118.5kg
7 x 133.5kg

Bird Dogs
2 x 20

Ab Circuit, 3 x 3 mins

Solid deadlift given my time off and cycling stuff, needed around 25 minutes to get off the floor after the final set though.

June 8

Bench Press
5 x 75kg
5 x 85kg
3 x 97.5kg
1 x 105kg

DB Rows
3 x 8 x 45kg

June 9

SLRDL
2 x 5 x 128.5kg

Ab Bridges, 3 x 3 mins

June 11

KB Swings
2 x 15 x 18.5kg

Back Squat
5 x 110kg
5 x 120kg
4 x 135kg

Ab Circuit, 3 x 3 mins

Did acceleration runs today and my right quad was aching quite a bit so I didn’t attempt a 5th rep. I’m still a few days from being back to normal, can’t wait to get back into my routine.

June 13

Track Work
3 x 200, 2 x 200m – 25.1, 26.0, 26.2 25.6, 26.7

After last week I didn’t want to run a slow first rep so I hit the bend and held strong to the line. Was not expecting 25.1!! My endurance held up so well, on another day I could easily have run 27’s for the rest of them after a time like that. I hit the 4th rep with the intention of scraping a 26 low on the last rep but my technique went and I shuffled through the line.

Next target is all sub 26 which I could’ve done today with a bit of consistency.

June 14

Deadlift
5 x 111kg
3 x 126kg
5 x 141kg

Bird Dogs
2 x 20

Weighted Ab Circuit

Didn’t push it, they were five very comfortable reps and my lower back was nice and straight.

June 15

A1 Alternate Bench Press
3 x 12 x 36kg

A2 Explosive Pushups
3 x 8

Dumbbell Rows
3 x 8 x 45kg

[Fraser_9to5]

May 16

Track Work
3 x 200m, 2 x 200m – 26.6, 26.6, 25.9 26.3, 25.8

Landed a 125cm box jump today! Felt incredibly reactive and smashed 120cm so put up 125cm (49 inches) and got it on the second attempt. Pleased with my 200m times as well, took the first two a little easy and am confident I can get down to 26 flat in the next month or so.

May 17

Kettlebell Swings
2 x 15 x 18.5kg

Back Squat
5 x 110kg
5 x 125kg
5 x 140kg

Ab Circuit, 9 mins

Legs felt kind of hungover today, they were perfectly fine for the squats but about an hour later I could barely get off the sofa and felt drained.

May 18

Bench Press
5 x 75kg
5 x 85kg
4 x 97.5kg

DB Rows
3 x 8 x 45kg

May 19

Deadlift
5 x 68.5kg
5 x 83.5kg
5 x 98.5kg

Bird Dogs
2 x 20

Ab Wheel, 3 x 7

May 21

Track Work
4 x 90m, 30 build up, 60 fast.

SLRDL
2 x 5 x 128.5kg

Ab Bridges, 9 mins

May 23

Track Work
3 x 200m, 2 x 200m – 26.4, 27.6, 27.1 26.8, 27.0

Easy session with a race coming up on Wednesday. The wind was gusting strongly and made it very difficult to run consistent times, so those were consistent effort levels.

May 25

100m – 11.8 +0.7 (Hand Timed – Electronic timing failed :S)

Got out pretty well and maybe came up too soon, was coming back on people but the last 20m felt like the last 40m of the first race and my legs were a mess.

200m – 23.88 +2.1 (races either side of this were +0.4 and this was the only illegal wind of the meet)

Was in lane 1 of race C but asked to be upgraded to the empty lane 7 of race B so I was near enough asking to come last. I conserved energy on the bend and hit the straight well, perhaps leaning back a little but I got through the line without fading and nearly got another PB. Pleased with the consistency as those conditions weren’t as good as my first race.

Bench Press
5 x 75kg
5 x 85kg
5 x 97.5kg

DB Rows
3 x 8 x 45kg

May 26

Deadlift
5 x 98.5kg
5 x 111kg
10 x 126kg

Bird Dogs
2 x 20

Abs, Various weighted, 170 reps

Ten reps is my new limit and even if I can go on I will stop, which was the case today. I felt really fresh and didn’t want to use up all that energy deadlifting a mediocre weight for lots of reps.

I’m away tomorrow on a road trip until Tuesday, I will do some sort of cardio to keep my fitness up but it’ll be a nice rest and recovery for my body.

[Fraser_9to5]

May 1

KB Swings
2 x 15 x 18.5kg

Back Squat
5 x 110kg
5 x 125kg
5 x 140kg

Ab Circuit, 9 mins

Worked on trying to move the bar as fast as possible from the bottom of the squat. That was the easiest 5 @ 140 has felt. Should’ve been the 200 session today but there was a track meet on.

May 2

Track Work
3 x 200m, 2 x 200m. 26.9, 26.8, 26.7 – 26.3, 26.7
(2.5 mins/10 mins)

Tailwind probably gave me up to half a second advantage but either way I’m happy with the consistency and that I didn’t ease up on any of the reps.

May 3

Bench Press
5 x 85kg
3 x 95kg
1 x 107.5kg
0 x 112.5kg
1 x 107.5kg

DB Rows
3 x 8 x 45kg

Had absolutely no intensity today, none. I had that feeling when you come back from a few weeks off where you know you’re capable of lifting the weight but your body struggles to co-ordinate it. Tried 112.5kg as I did the bare minimum to complete 5/3/1 and I got beyond my sticking point when my right arm collapsed a bit.

May 4

Track Work

60m falling, 7.29.

May 5

Deadlift
3 x 98.5kg
3 x 113.5kg
8 x 128.5kg

Bird Dogs
2 x 20

Ab Wheel, 3 x 7

I half assed the deadlift as I didn’t have time to let breakfast settle or really wake up fully. Form was good for the 8 reps and I’m pleased with that.

May 7

Track Work
4 x 120m Easy-Fast-Easy.

SLRDL
2 x 5 x 123.5kg

Ab Circuit, 9 minutes

Pretty tired from track work so took a break before weights. Hamstrings had doms the next day and have a little tightness in them this morning.

May 9

Track Work
3 x 200m, 2 x 200m. 26.9, 27.4, 27.0 – 27.4, 27.0
(2.5 mins/10 mins)

Took this session easy as i’m racing on Wednesday (100 and 200m), plus my hamstrings were feeling tight even after a warm up. Didn’t work the bend in the 2nd and 4th reps and ended up going through 100 in 14 secs.

May 11

100m – 11.79 +0.5

Got out well but by 60m the wheels were coming off and it felt scrappy. Always happens in the first race so I’m not fussed and it was faster than anything I ran last year, good to blow the cobwebs out.

200m – 23.84 +1.5 PB

Booooom. Great reaction, solid bend, mate said I was leaning back too much as I hit the straight so work to be done there but I didn’t fade much. That 200 session is paying dividends as I’ve only done two full ones and my fitness is good as is lactic tolerance. Old PB was 23.9 hand timed and 24 something electronic but was expecting to open with 24.5.

Bench Press
5 x 55kg
5 x 67.5kg
5 x 77.5kg

DB Rows
2 x 8 x 45kg

May 12

Deadlift
5 x 106kg
3 x 121kg
7 x 136kg

Bird Dogs
2 x 20

Ab Wheel, 3 x 7

Only got up to a very poor 2 x 140kg last time I deadlifted so this is new ground for me. I’m keeping on top of my stretching and can see myself progressing well over the next 6-8 weeks.

May 14

Track Work
3 x 50m
3 x 100m EFE

SLRDL
2 x 5 x 128.5kg

Ab Circuit, 9 mins

Quads were sore from the accelerations so I missed out a final run.

[Fraser_9to5]

Apr 18

Track Work
80, 100, 120m falling. 9.59, 11.73, 13.88 slight headwind.

KB Swings
2 x 15 x 18.5kg

Back Squat
5 x 110kg
5 x 125kg
5 x 140kg

Ab Circuit, 11 mins (!!!)

My rec fem is getting fatigued halfway through warm up and is noticeable during my runs, think I need to reduce the volume somewhere so was going to switch front squat for split squat but don’t know if that will make much difference (feel free to tell me if you know). My times have been down for a week and it’s winding me up because I was hitting form. Pleased to match my numbers in back squat and took the rest out of abs and then did an additional 2 mins, solid workout.

Edit: rectus femoris is suffering from excessive drills (new warm up includes 400m+ of drills) so I’m reducing the volume in my warm up and eliminating my day of drills to be replaced with a morning jog and myofascial stretching.

Apr 19

Bench Press
5 x 72.5kg
5 x 85kg
6 x 95kg

DB Rows
3 x 8 x 45kg

No spotter so didn’t risk bench.

Apr 22

Hang Power Cleans
2 x 4 x 83.5kg

Split Squats
2 x 6 x 80kg
1 x 6 x 85kg

Ab Circuit, 9 mins

Quite poor balance in split squats, had to focus on the path my front leg was taking to get it right. Have anterior pelvic tilt issues from overly tight hip flexors, doing a standard lunge exercise in the mornings to correct this. I’m leaning up a little but if my strength drops i’m going back to a bigger diet. Spoke to the guy who owns a supplement store in town and he has me back on ZMA and attempting to eat salmon once a week.

Apr 24

Track Work
3 x 200m, 2 x 200m. 28.7, 28.0, 28.0 – 27.8, 26.8
recovery (2.5 mins between reps, 10 mins between sets)

Deadlift
5 x 68.5kg
5 x 78.5kg
5 x 91kg

Bird Dogs
2 x 20

Ab Circuit, 6 mins

200m runs at 80% effort, but because of the short recovery they end up being full effort to maintain the target times. Feel I could do them all in 27.5 so will try that next week.

Apr 25

Bench Press
3 x 77.5kg
3 x 90kg
5 x 101kg

DB Rows
3 x 8 x 45kg

All good, happy to rep at 100kg or more.

Apr 27

Deadlift
5 x 91kg
5 x 106kg
17 x 118.5kg

(10 minutes on the floor)

Bird Dogs
2 x 20

Ab Wheel, 3 x 7

Probably pushed it a bit too much in deadlift considering I have a speed session in two days, this will be the last time I do over a dozen reps. The first ten flew up then it slowed and the last rep was dubious. All good now, off for a hot/cold shower.

Apr 29

Track Work
4 x 120m Easy-Fast-Easy.

SLRDL
2 x 6 x 118.5kg

[Author]

Posts