Fraser Young

[Fraser Young]

10 Jan

A1 Bench Press – 4 x 8 x 65kg
A2 UH Barbell Rows – 4 x 8 x 65kg
B1 Push Press – 3 x 7 x 50kg
B2 Pull ups – 3 x 7
C1 L-Sit – 3 x 15 secs
C2 Russian Twists – 3 x 30 x 10kg

12 Jan

A1 Bench Press – 4 x 8 x 65kg
A2 Underhand Barbell Rows – 4 x 8 x 65kg
B1 Push Press – 3 x 7 x 50kg
B2 Pull ups – 3 x 7
C1 L-Sit – 3 x 20 secs
C2 Russian Twists – 3 x 30 x 15kg

15kg was a bit much, I had no real stability moving the weight.

15 Jan

EZ Bar Skull Crushers – 4 x 8 x 28.5kg
EZ Bicep Curls – 4 x 8 x 31kg
MB Slams – 4 x 5 x 5kg

I did my MCL so was a bit worried about getting into position for skull crushers with a heavy weight.

17 Jan

A1 Bench Press – 4 x 8 x 67.5kg
A2 UH Barbell Rows – 4 x 8 x 67.5kg
B1 Push Press – 3 x 8 x 50kg
B2 Pull ups – 3 x 8

A bit jerky with the rows, also had to skip weights due to my knee. So pleased I could do the full session though.

19 Jan

A1 Bench Press – 4 x 8 x 67.5kg
A2 Underhand Barbell Rows – 4 x 8 x 67.5kg
B1 Push Press – 3 x 8 x 50kg
B2 Pull ups – 3 x 8

Quite tough, I can’t really push with my knee so push press is a lot closer to a strict press.

22 Jan

EZ Bar Skull Crushers – 4 x 8 x 31kg
EZ Bicep Curls – 4 x 8 x 31kg
MB Slams – 4 x 5 x 5kg

Good week of training, I can probably bench 70kg next week but not row it. EZ bar work can go up to 33.5kg too.

[Fraser Young]

11 Jan

SL Line Hops – 2 x fwd/bwd x 15 secs, 2 x left/right x 15 secs
Front Squat – 5 x 65kg, 3 x 75kg, 10 x 82.5kg
Straight Legged Deadlifts – 5 x 10 x 52.5kg

INJURED

I’ve never had this before but it’s a sharp pain on the inside of my knee which I’ve self diagnosed as an MCL strain. It’s almost certainly the line hops to blame, but weirdly I didn’t feel anything during my workout and only later was it bothering me. Since it wasn’t clear what caused it I downplayed it and continued climbing stairs, walking, crouching etc. and assuming it’ll be fine in the morning, but that made it wayyyy worse.

REHAB – MCL Strain (?)

15 Jan

Heel slides – 3 x 10
Seated Straight Leg Raise – 4 x 10
Dead bugs – 3 x 10
Single Leg Stand – 3 x 30 secs

I have a copy of the BMA (British Medical Association) guide to injuries and have been following that. This is their “early rehab” and I managed all of them pain free.

17 Jan

Low Box Step Ups – 3 x 15 per leg
Bird Dogs – NO!

Well.. that specific movement is a no go for my knee.

18 Jan

AM – walking 1.2 miles
PM – walking 1.5 miles

I ordered a knee brace and have been wearing it since the evening of the 16th, but took it off to try walking. It’s part of the next stage of rehab, and 20 minutes pain free is the goal. I did two walks to see how I’ll feel the next day, as the morning one was very slow (40 mins).

19 Jan

AM – walking 1.2 miles
Low Box Step Ups – 3 x 15 per leg

My leg feels no better in the last 3-4 days so I’m a little concerned about what recovery timeframe I’m looking at. I’ve only really had muscle injuries so this is new to me. If there’s no improvement this week I’ll see a doctor early next week. My knee felt worse doing the low box step ups today than on the 17th so I didn’t do my second walk. I’m probably getting ahead of myself and should still be in Rest, Ice, Compression, Elevation mode. Frustrating.

[Fraser Young]

26 Dec

Left: 51.6, 49.2, 51.9
Right: 54.3, 51.1, 52.6

27 Dec

Power Pinch: 3 x 3 x 5 secs
Power Grip: 3 x 4 x 5 secs
Sock Stretch: 5 x 5 secs

The sock stretch is for the finger extensors, and consists of spreading my fingers while inside the elastic part of an athletic sock. There are specially designed bands for this but a sock or the sleeve of a hoodie works fine.

29 Dec

Power Pinch: 3 x 4 x 5 secs
Power Grip: 3 x 5 x 5 secs
Sock Stretch: 5 x 5 secs

Time to start adding reps.

31 Dec

Power Pinch: 3 x 4 x 5 secs
Power Grip: 3 x 5 x 5 secs
Sock Stretch: 5 x 5 secs

2 Jan 2022

Left: 54.5, 50.3, 51.9
Right: 53.2, 56.4, 54.3

I can tell just by how it feels that my grip is stronger, getting a nice linear gain so far.

3 Jan

Power Pinch: 3 x 4 x 5 secs
Power Grip: 3 x 5 x 5 secs
Sock Stretch: 5 x 5 secs

5 Jan

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

Added a rep again else I’ll be doing this for months.

7 Jan

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

9 Jan

Left: 54.5, 54.3, 49.9
Right: 54.1, 53.1, 50.1

I used a massage gun on my forearms prior to the final set and I’m pretty sure that sapped my max strength. I initially squeezed 47kg with each arm but ruled that one out and waited another few minutes. Interesting why that might be the case, it was a light pummelling on level 3 with the cushioned head, and of course my expectation was that it would improve things slightly.

That takes me to about 4 weeks and I think 8-9 weeks will be a nice stopping point, so around 60 days.

[Fraser Young]

GPP (4 week block)

3 Jan 2022

A1 Bench Press – 4 x 8 x 60kg
A2 Underhand Barbell Rows – 4 x 8 x 60kg
B1 Push Press – 3 x 5 x 50kg
B2 Pull ups – 3 x 6
V situps – 3 x 15
Russian Twists – 3 x 20 x 10kg

I know a rule of thumb is that you should be able to row what you can bench, so I kept both at 60kg. For push press I couldn’t be bothered to take my 15kg plates off the bar so I used that and was disappointed I couldn’t do 8 reps.

5 Jan

A1 Bench Press – 4 x 8 x 62.5kg
A2 Underhand Barbell Rows – 4 x 8 x 62.5kg
B1 Push Press – 3 x 6 x 50kg
B2 Pull ups – 3 x 6
V situps – 3 x 15
Russian Twists – 3 x 30 x 10kg

Quite quick to jump up the weight and will probably do the same next week. My 1RM should still be about 100kg so 60kg is quite comfortable.

8 Jan

EZ Bar Skull Crushers – 4 x 8 x 33.5kg
EZ Bicep Curls – 4 x 8 x 26kg
MB Slams – 4 x 5 x 5kg
Planks (1 arm 1 leg) – 3 x 60 secs

I must have miscalculated last time because 33.5kg was a bit too heavy for me, 31kg must be what I meant to write. Bicep curls can go heavier, but overall a solid week of training.

[Fraser Young]

4 Jan

Around The Square – 3 x 4
Front Squat – 3 x 62.5kg, 3 x 70kg, 10 x 80kg
Straight Legged Deadlifts – 5 x 10 x 52.5kg

Hitting a set of 10 on the front squats was quite tough, and my grip nearly gave out from the deadlifts.

6 Jan

Straight Legged Deadlifts – 3 x 50kg, 3 x 57.5kg, 10 x 65kg
Front Squat – 5 x 10 x 62.5kg
Single Leg Calf Raises – 3 x 16 x BW

9 Jan

Running – 5 x 300m in 57 secs (3 mins)
(6 mins)
3 x 200m in 36,36,34 secs

When I run I break it down into a per 100m pace. As a sprint athlete our coach would add 1 second for every 100m run at “tempo” pace. 100m would be 15 secs, 200 in 32 secs (16 secs per 100m), 300m in 51 secs (17 secs per 100m) and so on. I’ve been doing 20 secs per 100m previously because I wanted to do a mile at that pace, and the plan was to start at 400m reps and add 100m when I feel fit enough.

You can’t keep me away from faster running for long, so I went round 300m in 19 secs/100m and after a break I chose to resume with some faster 200’s. It was only on the last rep that I remember my old training and how I should be doing these in 32 secs, so I found a middle ground and ran a 34 second 200m. It’s very likely that I’ll mix in some shorter runs on this session as 20 secs per 100m is such a plod for me.

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