Fraser_9to5

[Fraser_9to5]

WEEK 10

9 Apr

OH Squat – 2 sets
Lateral Exercises – 3 sets each
Jump Squat variation – 4 sets
Squat/Jump superset – 4 sets
Reverse Plank – 3 sets
Balance Exercise – 2 sets

10 Apr

Core/balance/feet supersets

12 Apr

3 Jump Variations – 3 sets each
Jump Practice – 10 mins
RLESS Variation – 3 sets

13 Apr

Core/balance/feet supersets

14 Apr

OH Squat – 2 sets
Lateral Exercises – 3 sets each
Jump Squat variation – 4 sets
Squat/Jump superset – 4 sets
Reverse Plank – 3 sets
Balance Exercise – 2 sets

Superb week of training, loving this so much. I hit a 2cm personal best on the Sunday session and feel like I’m getting slightly more explosive each week rather than more run down. Here’s my new best vert, 70cm / 27.5″

View this post on Instagram

A post shared by 9to5 Strength (@9to5strength) on Apr 12, 2020 at 4:23am PDT

[Fraser_9to5]

20 Mar

TEST DAY

Pull ups – 0 reps

Hardly a surprise, she managed a very slight bend in the arms but was still nowhere near achieving her first pull up. I was impressed at how much her active hand improved and that she was able to start doing negative reps, her grip strength on the 18th for her right hand was up at 38.5kg so she’s certainly stronger, just not there yet.

[Fraser_9to5]

WEEK 4

This marks the end of the frequency method and a return to more traditional training.

29 Feb

Dynamometer Grip Test 10.30am: Right 36.7kg, Left 31.3kg

Negative Rep (3 secs down) – 1
Bent Arm ISO Hold w Chin Over Bar – 0 secs
Active Hang – 33,30,20,37 secs

This is five max effort sets, starting with the most difficult variation you can handle, taking 2-3 mins rest. My wife managed a controlled negative, so starting at the top of a pull up and lowering slowly for a count of 3. She couldn’t hold the top position at all so she did 4 sets of active hang.

2 Mar

Negative Rep (3 secs down) – 1
Active Hang – 12,8,8,11,9,6,5,6,2 secs

This was a rest-pause method (15 secs rest) starting with the most difficult variation as above, and finishing when you can barely hold the active hang. She’s done deadlifts the day before and said her abs were hurting and so performance was down.

5 Mar

Negative Rep (3 secs down) – 2,1,1,1
Active Hang – 35, 28 secs

This was the same as the first workout of the week but with 6 sets instead of 5. She has improved enough that she can do multiple sets of negative reps, even if it’s only 1-2 reps it’s very controlled.

WEEK 5

It was recommended to take at least 2 days off before doing this week, which involves training 5 days in a row.

9 Mar

Negative Rep (3 secs down) – 4 x 1
Bent Arm ISO Hold w Chin Over Bar – 0 secs
Active Hang – 15 secs

This looks like the end of week 4 but it’s actually 3 sets of the hardest variation you can do, then 1 set each of negative, flexed hang and deadhang. Again still unable to hold the bent arm at the top of a pull up for any amount of time.

10 Mar

Negative Rep (3 secs down) – 8 total

You take the maximum reps you can do of the hardest exercise, multiply by 5, and do that many spread across the day, sort of a more advanced frequency method. It was my fault for not checking until late in the day that this was the session, so she only had time to fit in 8 reps.

11 Mar

Negative Rep (3 secs down) – 2
Active Hang – 9, 2 secs

This was the drop set day with 15 secs rest, aiming to beat the previous attempt. Her hands were really sore from all this exercise and that was the limiting factor which meant she failed the active hang pretty quickly.

12 Mar

Negative Rep (3 secs down) – 9 total

Unable to find time to fit in all 10 quality reps so just 9 here.

13 Mar

Negative Rep (3 secs down) – 4 x 1
Bent Arm ISO Hold w Chin Over Bar – 0 secs
Active Hang – 12 secs

The same session as the 9th.

[Fraser_9to5]

WEEK 27

I’m coming back to Tuck Planche as I really want to nail it for 20 seconds then get into advanced tuck.

8 Apr

Tuck Planche – 15, 10 secs
PPPu – 8,8,6
Bent Arm Tuck Planche – 11 secs

I did a short session on the living room floor and having had time away from tucks I started off with a personal best of 15 seconds (previous was 13 secs on 22 Jan). I’m confident I have the exercises to improve and I’ll implement them in twice weekly training and work my way to 20 seconds.

12 Apr

Tuck Planche – 10,9,10,5,5 secs
Raised Planche Lean – 20, 16 secs

I was surprised at how weak I felt when doing these and that it was a real struggle to get to 10 seconds compared to a few days earlier. Typing it up now I realised that I did circuit training with a lot of push ups and some planche lean a few days ago and that must have knackered me. I will look to train either Wed/Sat or Wed/Sun and stick to the 4-5 exercises I feel are most beneficial. I have renewed my patience but I’m expecting to hit 20 seconds by my first session of May.

[Fraser_9to5]

PHASE 3

WEEK 9

2-3 Apr

Deload. I had an epsom salts bath, did additional mobility and one light cardio session.

5 Apr

3 Jump Variations – 3 sets each
Jump Practice – 10 mins
RLESS Variation – 3 sets

Good session, nice to be back. I managed a 67cm/26.4″ vert from a 2 step approach during the warm up, then didn’t better that the whole session. Technique is still hit and miss, I feel like I could hit one jump perfectly and get another 1.5 inches.

6 Apr

Core/balance/feet supersets

7 Apr

OH Squat – 2 sets
Lateral Exercises – 3 sets each
Jump Squat variation – 4 sets
Squat/Jump superset – 4 sets
Reverse Plank – 3 sets
Balance Exercise – 2 sets

Great workout, the lateral exercises took a bit of getting used to, I had to refer back to the video a few times between sets to be sure I’m doing the right thing. I don’t play basketball but this will have great carryover to rugby once I start that up again.

Here’s the 293cm from a 2 step, only 11.8cm/4.6″ from the rim.

View this post on Instagram

A post shared by 9to5 Strength (@9to5strength) on Apr 5, 2020 at 3:57am PDT

[Author]

Posts