Fraser_9to5

[Fraser_9to5]

Apr 2

Track Work
3 x 50E100F (50 build up 100 fast), flying 100 times: 10.82, 10.82, 10.80.

Muscle Ups
3 x 5

Dips
2 x 20

Deadlift
5 x 83.5kg
5 x 98.5kg
11 x 111kg

Bird Dogs
2 x 20

My lower back was in a new position for my flying runs and it felt like I couldn’t give 100%, there was a slight tailwind but if I can run those times now then it’s looking good for May and June. Deadlift was good, had to readjust grip after eight reps, might go alternate grip at heavier weights. Looking back that’s a really solid week of training and i’d like three more just like it before I open up on the 23rd with a 100m and maybe a 200m.

Apr 4

Track Work
2 x 60m, falling. 7.20mon PB, 7.28mon

Bench Press
5 x 82.5kg
3 x 93.5kg
4 x 105kg

DB Rows
3 x 8 x 42.5kg

Ab Wheel, 3 x 7

Was in great form doing blocks and flying runs even if my right hip flexor was a little tight, the 2nd 60m was a little forced and tense but the first was spot on. Did not expect four reps in bench and was beyond my sticking point and so close to a 5th rep. Switched to ab wheel as bridges have been tiring my abs for tomorrow’s weights.

Apr 5

Front Squat
3 x 87.5kg
3 x 100kg
6 x 112.5kg

Hang Power Cleans
1 x 4 x 78.5kg
1 x 4 x 83.5kg

Adductor Res. Band
2 x 12

Ab Circuit, 3 x 3 mins w 30 sec rest

Not that comfortable with front squat today, my back has been funny the last few sessions but not in a weak way. Cleans were explosive, ab circuit will be regretted tomorrow morning.

Apr 7

Track Work
2 x 3 x 80m, 32.5m IL, falling. All in 9.40-9.50 outside with swirling wind.

Back Squat
3 x 115kg
3 x 132.5kg
3 x 147.5kg

Almost didn’t do this as I was short on time, but I downed an energy drink and smashed my way through it. Might not try next week as I don’t have any safety measures to catch the bar if I fail. Will probably miss out Thursday weights altogether as the speed session takes enough out of me.

Apr 9

Track Work
100m, falling. 100m bend, falling. 11.85, 12.14.
150m, falling. headwind. 18.48

Deadlift
3 x 91kg
3 x 103.5kg
14 x 117.5kg

Bird Dogs
2 x 20

Wasn’t feeling it today at the track, reflected by my times. Used my wrist straps for deadlift and surprised myself with the reps I got out. Had a 50 hour work week so my times should bounce back next week now that I’m off for Easter.

Apr 11

Bench Press
5 x 55kg
5 x 65kg
5 x 77.5kg

DB Rows
2 x 8 x 42.5kg

Ab Wheel
3 x 7

Have a sore throat and general flu symptoms so giving it an extra day before I do track. Going to keep bench & deadlift on 5/3/1, for front & back squat i’m going to do week 1 every week and do an extra rep when I can.

Apr 12

Front Squat
5 x 80kg
5 x 92.5kg
7 x 107.5kg

Hang Power Cleans
2 x 4 x 83.5kg

Adductor Res. Band
2 x 12

Ab Circuit, 3 x 3 mins w 30 sec rest

Not recovered from illness yet, did weights today as a substitute. Upped the front squat as I felt fresh, 2nd set of cleans were good once I got my hips involved properly. Abs were much easier than last week.

Apr 16

Deadlift
5 x 98.5kg
3 x 111kg
10 x 123.5kg

Bird Dogs
2 x 20

Ab Circuit, 3 x 3 mins w 30 sec rest

Very happy with the deadlift as my back straightness wasn’t an issue and I didn’t need to think twice about being in the right position for each rep.

[Fraser_9to5]

Mar 16

Track Work
Blocks 2 x 20, 2 x 30, 2 x 40m
50, 60, 70m falling start. stopwatch broke.

Bench Press
5 x 52.5kg
5 x 65kg
5 x 75kg

DB Rows
3 x 8 x 42.5kg

Side Bridge 2 x 70 secs
Front Bridge 2 x 100 secs

I know one of the main rules of 5/3/1 is don’t tamper with it, but I’ve increased my rest week from 40,50,60% to 50,60,70%.

Mar 17

Front Squats
5 x 90kg
3 x 102.5kg
6 x 115kg

A1 DB Reverse Lunges
2 x 12 x 33.5kg

A2 KB Swings
2 x 15 x 18.5kg

Adductor Band
2 x 12

Ab Wheel
2 x 8

No Issues, cut the third set of a few of these as last week I was too sore to do circuits.

Mar 18

Turkish Get Ups

3 x 4 x 13.5kg

Running Arms

2 x 80
4 x 50

Mar 19

Track Work
80m, 90m falling start. 9.41, 10.37mon PB

Back Squats
5 x 120kg
3 x 136kg
2 x 152.5kg

Hip Thrusts
6 x 120kg
8 x 120kg

Ab Circuit, 6 mins

Very fluid 90m on mondo, couldn’t have pieced a much better run together. Wasn’t that motivated for back squats so happy to get a double out.

Mar 21

OH Shot Put (5kg)
15.30m PB

Track Work
100, 120, 120, 150, falling start. 11.50, ?, 13.53 PB, 17.20 PB

Deadlift
5 x 91kg
3 x 101kg
11 x 113.5kg

Bird Dogs
2 x 20

Jackknives
3 x 25

Wasn’t meant to do OH Shot but my friend wanted some competition, ended up throwing half a metre more than I’ve ever done. Nice series of runs, tied up in the last 20 metres of the 150 but the others were smooth. Had a rest then smashed out some deadlift reps, didn’t push it like last time as it’s an easy week starting tomorrow.

Mar 22

Bench Press
5 x 71kg
5 x 82.5kg
6 x 93.5kg

DB Rows
2 x 8 x 42.5kg

Side Bridge, 75 secs
Front Bridge, 120 secs

My right palm was hurting during the last set of bench, shouldn’t be an issue again but stopped a rep early. Feel like shit today, can’t walk properly.

Mar 24

Track Work
80, 90m falling. 9.30mon PB, 10.36mon PB

Back Squat
5 x 80kg
5 x 95kg
5 x 112.5kg

Hip Thrusts
2 x 8 x 80kg

Ab Circuit, 5 mins

Only a hundredth quicker in both runs but i’ll take that.

Mar 26

Track Work
100, 150, 150m falling. 12.11, 18.13, 18.11. slight headwind, no excuse.

Deadlift
5 x 58.5kg
5 x 73.5kg
5 x 83.5kg

Bird Dogs
2 x 20

Jack knives
4 x 20

Have been working a lot this week, still shouldn’t be running 12. and 18. under any circumstances. If this is how fast I run when I take weights easy on the Thursday then it’s no wonder my races are so poor.

Mar 28

Track Work
50, 60m falling. 6.22mon, 7.23mon

Bench Press
3 x 77.5kg
3 x 87.5kg
5 x 100kg

DB Rows
3 x 8 x 42.5kg

Side Bridge 2 x 80 secs
Front Bridge 2 x 100 secs

Mar 29

Front Squat
5 x 80kg
5 x 92.5kg
7 x 105kg

Reverse Lunges
2 x 12 x 33.5kg

Hang Power Cleans
2 x 4 x 78.5kg

Ab Wheel, 3 x 7

Sleep deprived and not in the mood, scrambled through the workout and will be getting an early night.

Mar 31

Track Work
2 x 3 x 80m, 30m intensity limit (stop accelerating), falling start. 9.34, 9.31, 9.40 – 9.31, 9.26 PB, 9.26 =PB.

Back Squats
5 x 107.5kg
5 x 122.5kg
5 x 140kg

KB Swings
2 x 15 x 18.5kg

New warm-up that’s really getting me fresh for track, short recovery runs so to p.b. with an intensity limit too was a good step forward. Was tired for squats so did bare minimum, and no abs as they still hurt from circuits yesterday.

[Fraser_9to5]

Mar 1

Track Work
4 x (Blocks 2 x 20m, 25m 3 point)
3 x 50m falling start. (6.28mon, 6.18mon PB, 6.23mon)

Bench Press
3 x 75kg
3 x 86kg
5 x 97.5kg

DB Rows
3 x 8 x 42.5kg

Side Bridge, 2 x 60 secs
Front Bridge, 2 x 90 secs

No spotter in bench, a sixth rep was a possibility. I’m having trouble replicating my transition to upright running when coming out the blocks, need to do more runs starting from blocks and maybe include some longer runs with a controlled first 10m.

Mar 2

Front Squats
5 x 77.5kg
5 x 90kg
9 x 102.5kg

A1 Reverse Lunges
3 x 12 x 33.5kg

A2 KB Swings
3 x 15 x 18.5kg

Adductor Resistance Band
3 x 12

Ab Wheel, 2 x 7

Reverse lunge & KB swing combo kicked my ass, I threw up after the 2nd set and took a while to get off the floor after the last. Adductor strengthening as it’s a neglected muscle and there’s only one exercise in one of my circuits that hits it directly.

Was 72kg/158lbs at New Year, now up to 74.5kg/164lbs and although my focus is purely on strength/power gains it’d be nice to get to a lean 170lbs.

Mar 3

KB Swings
3 x 4 x 13.5kg

Upped the weight, manageable.

Mar 4

Track Work
80m (90 secs rest) 80m, falling start, 9.44, 9.53.

Back Squats
5 x 105kg
5 x 120kg
7 x 136kg

Hip Thrusts
2 x 6 x 115kg

Ab Circuit, 6 mins

Wanted 6 reps in squats, 7 were easy but knee wobbled a touch so racked it as a precaution.

Mar 6

Track Work
2 x 120m, falling start. 14.43, 14.28.
150m, 17.84. There was a headwind, but bottom line is I wasn’t fast enough.

Muscle Ups
3 x 4

Deadlift
5 x 78.5kg
5 x 91kg
14 x 101kg

Stiff Legged Deadlift
2 x 3 x 131kg

Bird Dogs
2 x 20

My back had nothing to give in RDL’s, three reps was pushing it but i’m going to keep the weight the same and not worry about how many reps I do each week. Relatively pleased with deadlift, once I find my groove I can smash the reps out and i’ve started at a low 90% 1RM (120kg) for 5/3/1 to give me time to find that groove.

Mar 8

Track Work
3 x (2 x 30m Blocks, 30m 3 point)
50m, 60m, 70m, falling start. 6.12 PB, 7.22 PB, 8.44

Bench Press
5 x 80kg
3 x 91kg
4 x 102.5kg

DB Rows
3 x 8 x 42.5kg

Side Bridge 2 x 60 secs
Front Bridge 2 x 90 secs

Very springy today, good PB’s and I messed up the last acceleration which is why the 70m is comparatively slower. Never repped over 100kg in bench before so it was nice to get four reps out. Love my diet, swapped my PWO milkshake for jacket potato, tuna and veg and my ratio to 25-50-25 and it feels right.

Mar 9

Front Squats
3 x 85kg
3 x 95kg
9 x 107.5kg PB

A1 DB Reverse Lunges
3 x 12 x 33.5kg

A2 KB Swings
3 x 15 x 18.5kg

Adductor Band Work
3 x 12

Ab Wheel
2 x 8

Guess my back got stronger from deadlifting because I could’ve gone on to maybe 11 reps in front squat, I actually counted and re-counted the weight once i’d racked it. Lunges & swings are hideous, love it.

Mar 11

Track Work
80m, 90m. falling start. 9.31mon PB, 10.50mon.

Back Squats
3 x 112.5kg
3 x 127.5kg
5 x 143.5kg

Hip Thrusts
6 x 115kg
6 x 120kg

Ab Circuit, 6 mins

Not remotely phased by having 140kg+ on my back now, I just got on with it. Got a busy weekend so shifting everything forward (again), so now my Saturday track session will be Monday morning.

Mar 14

Track Work
2 x 120m, falling start. 14.44, 14.31 (headwind)
150m, falling start. 17.62

Deadlift
3 x 83.5kg
3 x 96kg
15 x 108.5kg

Bird Dogs
2 x 20

Jackknives
4 x 20

Abbbbbssssoooluuuttelllyyy WRECKED from deadlift. My back started spasming and I was on the floor for 10 mins convulsing, felt bizarre. Scraped through the rest of the session and god help me for tomorrow’s DOMS.

[Fraser_9to5]

Feb 16

Front Raises
3 x 8 x 9kg

Feb 17

Track Work
2 x 80m, falling start. 9.39mon, 9.47

Back Squats
5 x 100kg
5 x 105kg
5 x 110kg

Hip Thrusts
2 x 5 x 85kg

Ab Circuit, 5 mins

Messed up my stopwatch times in track, first one I pressed it too late and the second too soon. Added a tenth on the first one (9.29 to 9.39) to compensate, seems about right and a lot better than last week. No issues in the gym, cruised it.

Feb 21

Track Work
Blocks, 20, 2 x 30m
50, 60, 70, 80m, falling start. (6.22, 7.31, 8.40, 9.43)

Bench Press
5 x 70kg
5 x 80kg
8 x 91kg

DB Rows
3 x 8 x 42.5kg

Side Bridge 2 x 60 secs
Front Bridge 2 x 90 secs

Would’ve liked a few hundredths off each of my runs, was happy out of blocks though which is more important. Back for more 5/3/1, bench this week and front/back squats start up next week. The 4-6 rep range is going well, where possible I will go to 3-5 depending on the exercise.

Feb 22

Front Squats
5 x 80kg
5 x 90kg
3 x 105kg

Stiff Legged Deadlift
2 x 5 x 126kg

Bird Dogs
2 x 20

Ab Wheel, 2 x 7

Felt great today, everything was at 95% but I could tell I was in P.B. shape.

Feb 23

Front Raises
3 x 8 x 9kg

KB Swings
15 x 6kg
15 x 8.5kg
15 x 11kg
15 x 13.5kg

Wanted to put in kettlebell swings on Saturday so did a quick practice to find a good starting weight. Sets of 15 or less will do me. Picked up the movement pretty quickly as my med ball throws have already taught me to hip snap.

Feb 26

Race – Sh*t. Moving on… (7.57)

KB Swings
1 x 15 x 13.5kg
2 x 15 x 16kg
1 x 15 x 18.5kg

SL Eccentric Ham Curls
1 x 6 x 27.5kg
1 x 6 x 30kg

DB Reverse Lunges
1 x 12 x 21kg
1 x 12 x 31kg
1 x 12 x 33.5kg

Dips
4 x 20

Jack Knives
5 x 20

Eccentric SL Calf Lowers
4 x 20 x 18kg

F**king useless legs.

[Fraser_9to5]

Feb 1

Front Squats
5 x 90kg
3 x 100kg
4 x 110kg PB

Stiff Legged Deadlift
2 x 5 x 131kg

Bird Dogs
2 x 20

Ab Wheel, 10 in total

Relatively untroubled by front squat, could’ve done another few reps. Can’t say the same for RDLs, I think that was the hardest I’ve tensed my glutes in forever. I thought I was going to seize up, didn’t go as low as normal for the last few reps as I was ready to implode. Was out of caffeine drink so maybe need that to maintain the intensity in that particular exercise.

Oh and my left adductor was bugging me in blocks yesterday, doing a little strengthening using resistance bands to clear that up and I haven’t noticed it this afternoon.

Feb 2

Dips

3 x 25

Front Raises

3 x 8 x 9kg

Running Arms

2 x 80
4 x 50

No issues.

Feb 3

Back Squats
5 x 125kg
3 x 135kg
3 x 145kg

Hip Thrusts
2 x 5 x 110kg

Ab Circuit, 6 mins

Again, no issues. Would be happy repeating this for the next two week as maintenance then tapering for the final race.

Feb 5

Track Work
2 x 2 x 120m MASSIVE tailwind, falling start. Times: 13.62, 13.50, 13.63, 13.57.

SL Eccentric Ham Curls
1 x 6 x 27.5kg
1 x 6 x 30kg

Turkish Get Ups
1 x 4 x 9kg
2 x 4 x 11.5kg

Prone Jackknife
3 x 12

Insane winds today, must have been 8 m/s. Kind of works as overspeed training and was pleased that my form didn’t suffer. Read the article the other day condemning crunches so put in jackknives, always wanted to do Turkish get ups but have a low ceiling in my basement so brought the weight into the lounge to try them – wow. I was quite out of breath, sweating and my shoulders felt the hardest worked muscle group. Back is pretty tight so didn’t do muscle ups.

Feb 7

Track Work
Blocks, 5 x 30m
3 x 50m, 3 point start. Times: 6.41, 6.40mon, 6.34

(mon = Mondo, we have one lane of the 2012 track surface, it’s a lot faster to run on – yes I’m aware my best time wasn’t on it)

Bench Press
8 x 82.5kg
5 x 95kg
3 x 100kg
3 x 0 x 115kg
5 x 95kg

DB Rows
3 x 8 x 42.5kg

Front Bridge 2 x 90 secs
Side Bridge 2 x 60 secs

110kg crept up last week so didn’t expect to get 115kg today, the second rep was closest but I started to lift my bum off the bench so housemate took it off me before I tweaked something. Can do the abbreviated 8,5,3,5 next week as a rest. Also managed to land a 120cm (47in) box jump before track, have been wanting that for an absolute age and cleared it by a few cm.

Feb 8

Front Squats
5 x 90kg
3 x 100kg
4 x 115kg

Stiff Legged Deadlift
2 x 5 x 131kg

Bird Dogs
2 x 20

Ab Wheel, 11 reps

Close to limit on front squat, one more rep was there but happy to leave something in the tank. Much better RDL’s, got a little lower and really light up my glutes and hamstrings. Face planted the first ab wheel rollout, hadn’t recovered from bird dogs, cranked out 11 good reps after an extra minute.

This weekly layout seems to have a really good balance and it feels like i’m peaking for every important workout.

Feb 10

Track Work
2 x 70m falling start, 8.53, 8.50.

Back Squats
5 x 125kg
3 x 135kg
3 x 147.5kg

Power Cleans
1 x 88.5kg
1 x 93.5kg
1 x 98kg

Ridiculously tight VM on my right leg, thought it was a tendon/ligament problem at first so after two average runs I stopped my session and went home. Rolled it for 5-10 mins and it’s a lot better. I was happy to do squats with it but not hip thrusts, so did a few power cleans. I have around 60 mins of stretching on Sundays and missed it last weekend so it’s entirely my own fault and a lesson to not be lazy in future.

Feb 12

Track Work
2 x 2 x 120m, falling start. 13.81, 13.56, 13.63, 13.72.

Muscle Ups, 3,2,1
Dips, 2 x 25

SL Eccentric Ham Curls
1 x 6 x 27.5kg
1 x 6 x 30kg

Turkish Get Ups
3 x 4 x 11.5kg

Prone Jackknife
3 x 15

Really caught the middle two runs and got some great acceleration off the bend, felt fast today. Was lying on the track for 15 mins after the last run and didn’t have much left for muscle ups. Turkish get ups are good fun.

Feb 14

Track Work
Blocks 2 x 30m, 2 x 40m, 2 x 60m

Bench Press
8 x 82.5kg
5 x 95kg
3 x 100kg
5 x 95kg

DB Rows
3 x 8 x 42.5kg

Side Bridge 2 x 60 secs
Front Bridge 2 x 90 secs

Easing up on the weights during the week and speed sessions will be 95% on Thursday and Saturday, race is the 26th.

Feb 15

Front Squat
5 x 77.5kg
5 x 82.5kg
5 x 87.5kg

Stiff Legged Deadlift
2 x 5 x 103.5kg

Bird Dogs
2 x 15

Ab Wheel, 12 reps total

Everything around 75% today, felt like a warm up.

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