Fraser Young

[Fraser Young]

REHAB – MCL Strain (?)

22 Jan

Bird Dogs – 2 x 10
Lawnmowers – 3 x 10 x 6kg
Front Squats – 10 x 20kg, 10 x 30kg, 10 x 35kg
Walk – 1.2 miles in 19:45

The intermediate recovery stage suggests walking a set distance faster each time until you are able to do a full jog. The other milestone I need to pass is 50% of my 1RM in the squat, which would be 50kg.

23 Jan

Walk – 1.2 miles in 18:00
Front Squats – 10 x 35kg, 10 x 40kg, 10 x 45kg

25 Jan

Rowing Machine – 500m in 2:16
Front Squats – 5 x 52.5kg, 5 x 57.5kg, 5 x 65kg, 5 x 75kg
Stiff Leg Deadlift – 5 x 10 x 40kg

This isn’t far off my usual session and I’m quite pleased that squats is one of the first things I’ve regained the ability to do.

27 Jan

Jog – 1.2 miles in 13:30
Bird Dogs – 2 x 10
Stiff Leg Deadlifts – 5 x 47.5kg, 5 x 55kg, 8 x 62.5kg
Front Squats – 5 x 10 x 60kg

30 Jan

Run – 1 mile in 6:59, 0.5 miles in 3:25, 2 x 400m (1:42, 1:20)

I set out at 8 minute pace but realised I could push it and go for 7 minutes. That tired me out and I wasn’t able to repeat the feat, so I took 3 min breaks every lap or two. That’s my intermediate recovery completed, my knee isn’t near 100% but I can start some gentle plyometrics next week.

[Fraser Young]

26 Jan

Left: 53.0, 53.5, 55.1
Right: 52.5, 53.6, 52.7

28 Jan

Left: 50.7, 49.0, 49.6
Right: 50.2, 48.2, 47.4

30 Jan

Left: 55.5, 50.2, 48.1
Right: 50.6, 49.7, 47.6

I don’t know where that 55 came from, but that’s the end of week 7 and I plan to approach this again with the XX-Heavy Tension Grip Master. I’m now capable of 3 sets of 10 reps with 5 second holds for the “power grip”, and the power pinch is only really training my little finger.

I tested each finger separately as well as testing without my little finger, and it contributes 5-6kg towards my total score. The heavy tension grip master I own is only actually 9lbs of force per finger, so everything but my little finger can achieve that easily. The XX-Heavy is 13lbs and the most resistance they sell, so if I can’t improve with that then my question is answered whether they offer any benefit for weightlifters.

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[Fraser Young]

SPP (3 week block)

Throw Ins (Session 23) – median 19.2m

I needed a few throws to get back in the rhythm as it’s been 4 weeks. My best was 20.8m in this series so I’m near where I was and the SPP block should improve my power.

Bench Press – 10 x 75kg, 4 x 5 x 80kg
Push Press – 5 x 4 x 55kg
A1 EZ Skull Crushers – 3 x 8 x 31kg
A2 EZ Bicep Curl – 3 x 8 x 31kg

My GPP bench press has been within myself so I didn’t know what I could actually do with a max effort. I stuck 75kg on the bar and tried a set of 10, meaning a predicted 1RM of 100kg and my 4 x 5 was to be 80% 1RM. The arm superset was with a minutes rest and was a nice challenge.

5 Feb

Incline Bench Press – 5 x 4 x 70kg
DB Pullover – 5 x 4 x 25kg
A1 DB Row – 3 x 8 x 30kg
A2 Pull ups – 8,8,5
Rotator Cuff Resistance Band – 2 x 10

I rarely do incline bench so 70kg was a complete guess based on my flat bench weight. The DB pullover is another exercise I have minimal experience with and I thought my lats were going to come off at full extension. The 60 seconds rest got the better of me and I couldn’t do the third set of pull ups.

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I’m optimistic this 3 week phase can add a metre or two to my average throws.

[Fraser Young]

24 Jan

A1 Bench Press – 4 x 8 x 70kg
A2 UH Barbell Rows – 4 x 7 x 70kg
B1 Push Press – 3 x 8 x 52.5kg
B2 Pull ups – 3 x 8
L-Sit ISO – 3 x 20 secs

26 Jan

A1 Bench Press – 4 x 8 x 70kg
A2 UH Barbell Rows – 4 x 7 x 70kg
B1 Push Press – 3 x 8 x 52.5kg
B2 Pull ups – 3 x 8
L-Sit ISO – 3 x 20 secs

29 Jan

REST

I decided to drop the final session so I’m fresh for testing my throw in distance.

[Fraser Young]

10 Jan

Power Pinch: 3 x 6 x 5 secs
Power Grip: 3 x 8 x 5 secs
Sock Stretch: 7 x 5 secs

I meant to do 7 reps of power grip, hence 7 of sock stretch, but accidentally did too many. This was too difficult and I wasn’t fully closing the gripper on some reps.

12 Jan

Power Pinch: 3 x 6 x 5 secs
Power Grip: 3 x 8 x 5 secs
Sock Stretch: 7 x 5 secs

Did I reduce the volume after making a mistake? Pfft no, stuck with 8 reps and coped better. My first set was submaximal but strong enough to close the gripper, whereas before I was doing max effort each time.

14 Jan

Power Pinch: 2 x 6 x 5 secs
Sock Stretch: 7 x 5 secs

A bit overloaded here, didn’t have the strength so cut the session short.

16 Jan

Left: 54.4, 53.5, 54.6
Right: 52.8, 51.1, 53.8

My left hand is catching up but I’m still sitting at ~54kg which I did two weeks ago.

17 Jan

Power Pinch: 3 x 6 x 5 secs
Power Grip: 3 x 10 x 5 secs
Sock Stretch: 10 x 5 secs

I felt good after the Friday half session so extended out to the full 10 reps.

19 Jan

Power Pinch: 3 x 6 x 5 secs
Power Grip: 3 x 10 x 5 secs
Sock Stretch: 10 x 5 secs

21 Jan

Power Pinch: 3 x 7 x 5 secs
Power Grip: 3 x 10 x 5 secs
Sock Stretch: 10 x 5 secs

I tried a 7th rep on the power pinch but afterwards I felt like I’d mildly strained both little fingers. It really is a case of being caution with this kind of training.

23 Jan

Left: 54.1, 53.2, 52.8
Right: 50.1, 52.1, 52.3

That’s the worst sequence with my right hand in about a month but not far off my best with left hand. I was noticeably sore in both forearms and I’m probably overreaching and need to ease back. I don’t mind short periods of hard training but I’m clearly not recovering in 48 hours so I’ll take it easy next week. I did 2 mins per forearm with a massage gun and they feel much better, definitely no grip tomorrow and maybe 2 sets on Wed & Fri.

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