Fraser_9to5

[Fraser_9to5]

20 July

Push ups – 3 x 20
Pull ups – 3 x 9
DB Hammer Curl – 3 x 8 x 17.5kg
Sprinter Sit ups – 3 x 30

22 July

Vertical Jump Bible Testing
Back Squat – 5 x 80kg, 3 x 100kg, 1 x 112.5kg

The program states a minimum squat of 1.5x BW, not a problem for me but I wanted to officially register it since I have been busy repping ~100kg.

24 July

Bench Press – 3 x 6 x 90kg
BB Rows – 3 x 6 x 75kg
Chin ups – 10,8,8
Ab Wheel – 3 x 12

25 July

ATS – 2 x 4, Tuck Jumps – 10
Swiss Ball HS Curls – 15
Back Squat – 3 x 6 x 90kg
RDL – 3 x 6 x 80kg
Circuit – 20 squats, 20 squat jumps, 20 alt lunge, 20 lunge jumps, 10 step ups x 3 in 2:10, 2:16

I’ll be doing Kelly Baggett’s Vertical Jump Program starting on Sunday so I wanted to play around with roughly the weights I’ll be using in squat & RDL. I have a “readiness” circuit for plyo’s that I did two rounds of, hard on the legs.

[Fraser_9to5]

15 July

Hiking – 15km, 800m elevation gain

16 July

Hiking – 16.6km, 1180m elevation gain

17 July

Hiking – 20.7km, 1000m elevatino gain

18 July

Hiking – 22km, 1390m elevation gain

19 July

Hiking – 25.2km, 1520m elevation gain

I was in the Tatra mountains in southern Poland with my wife. The first two days carrying 10kg pack, then other 3 days about 8kg pack. It included Kozi Wierch and Swinica for those familiar with the range, setting off from Zakopane or Koznice each morning.

I did 20 push ups one of the days but otherwise not a lot for the upper body, some of the steep sections did have chains and I was using my arms for those.

[Fraser_9to5]

8 July

Bench Press – 4 x 6 x 90kg
BB Rows – 4 x 6 x 75kg
A1 Chin Ups – 11, 9, 8
A2 Skull Crushers – 10, 9, 9
Ab Wheel – 3 x 12

10 July

I Love Basketball Sample Session
Activation Drills, 10 approaches
Box Jumps – 3 x 10
Elbow Reaches – 3 x 10
Single Leg HF Holds – 3 x 20 secs
SL Pogo Jumps – 3 x 6
Good Morning (3 sec ISO) – 3 x 8 x 30kg
Hex DL – 5 x 10 x 90kg (2 mins)
Toe Touchers – 3 x 12
Poliquin Step Ups – 1 x 10

11 July

A1 OHP – 3 x 8 x 52.5kg
A2 Inverted Rows – 20, 15, 15
RDR – 3 x 12 x 3kg
Weighted Push Ups – 15, 12, 10 x 20kg
EZ Curls – 3 x 8 x 36kg

13 July

Cross-Country Run – 5.66km in 32:30
1km times: 5:20, 5:40, 5:55, 6:00, 5:45

[Fraser_9to5]

1 July

Bench Press – 6,6,5,5 x 90kg
BB Rows – 5 x 8 x 70kg

Possibly short of time, not sure why I skipped the other exercises.

2 July

Around The Square – 2 x 4
Tuck Jumps – 2 x 10
Back Squat – 4 x 6 x 105kg (belted)
Good Morning (3 sec ISO) – 3 x 8 x 25kg
BB Reverse Lunge (3 sec ISO) – 3 x 8 x 30kg
Hip Flexor Hold (5 sec ISO) – 2 x 8
Hollow Rock – 3 x 30 secs

Cycling – 2 x 4 miles

3 July

A1 OHP – 3 x 8 x 50kg
A2 Inverted Rows – 18, 15, 14
RDR – 3 x 12 x 3kg
Weighted Push Ups – 10, 12, 10 x 20kg
EZ Curls – 3 x 10 x 33.5kg

4 July

Swiss Ball HS Curls – 20 (using as a priming exercise)
Vert Test 56cm
Hex Bar DL – 3 x 110kg, 3 x 125kg, 3 x 140kg
Hip Thrust – 3 x 8 x 110kg
Good Morning (3 sec ISO) – 3 x 8 x 25kg
BB Reverse Lunge (3 sec ISO) – 3 x 8 x 30kg

6 July

Cross-Country Run – 5.4km in 33 mins
1km pace – 5:20, 5:46, 6:09, 6:20, 6:40

7 July

Around The Square – 2 x 4
Tuck Jumps – 2 x 10
Swiss Ball HS Curls – 20
Back Squat – 4 x 110kg, 2 x 2 x 115kg, 4 x 110kg
Circuit – 20 squats, 20 squat jumps, 20 alt lunge, 20 lunge jumps, 10 step ups x 3 in 2:15, 2:11, 2:10
Hollow Rock – 40s, 35s, 35s

[Fraser_9to5]

24 June

Around The Square – 3 x 4
Tuck Jumps – 2 x 10
Back Squat – 4 x 8 x 102.5kg
Good Morning (3 sec ISO) – 8 x 20kg, 2 x 8 x 25kg
BB Reverse Lunge (3 sec ISO) – 3 x 8 x 30kg
Hip Flexor Hold (5 sec ISO) – 2 x 5
Hollow Rock – 3 x 30 secs
Prone Hyper Ext – 3 x 8

25 June

Bench Press – 6,6,6,5 x 90kg
BB Rows – 4 x 8 x 70kg
A1 Chin Ups – 10,9,8
A2 Skull Crushers – 3 x 8 x 36kg

Grass Run – 6.4km in 36 mins
Pace per km = 5:17, 5:30, 5:23, 5:37, 6:01, 5:57, 5:35

The plan is to extend this out to around 10km to build up my ability to do slow and steady running. Took a lot of effort to not walk as my breathing really goes nuts whatever the pace is.

26 June

Cycling – 2 x 4 miles

Commute on a Boris Bike.

27 June

Vert Test – 55cm
Power Clean – 5 x 1 x 80kg
Back Squat – 4 x 6 x 105kg
Hip Thrust – 6,7,8,6 x 110kg
Good Morning (3 sec ISO) – 3 x 8 x 25kg
BB Reverse Lunge (3 sec ISO) – 3 x 8 x 30kg

28 June

Incline Bench Press – 3 x 6 x 75kg
DB Rows – 4 x 8 x 40kg
Rear Delt Raise – 3 x 12 x 3kg
A1 Close Grip Bench – 8,7,7 x 80kg
A2 Concentration Curls – 3 x 6 x 20kg
Burpees – 30 on 60 off x 4 (40 total)

Better conditioning, I read someone’s program which stated 100 burpees in 5 minutes is a great conditioning goal and to train it you should always work at “race pace” of 1 burpee every 3 seconds. I did 10 in 30 seconds and will build on that.

29 June

Grass Shuttle Runs
Levels 6-7 as a warm up
Starting from level 8.1, 6 runs: 10.1, 9.8, 9.9, 9.7, 9.8, 9.7 (3 mins rest)

Again using the bleep test audio, there’s something about the pace of level 9 that gets me. It’s a little too fast for my “plodding along” pace but my next gear is too tiring to maintain. I was pleased to go further than last week, a less tiring warm up helped. Each run was around 1 min 50 secs which is a good duration, if I could complete levels 8 & 9 for 6 reps and bring the rest down to 2:30 that would be amazing.

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