Fraser Young

[Fraser Young]

WEEK 8

29 Nov

Throw In Technique – 20 throws
Throw Ins (Session 18) – 10 throws, median 18.7m
MB Slams – 4 x 5 x 5kg
EZ Bar Skull Crushers – 5 x 10 x 21kg
Pull ups – 6 x 5

It was 2 degrees in my garden and my fingertips were numb after the first throw. This had a big impact on my ability to grip the ball, which led to some very poor misthrows. I wanted to wake up my triceps with skull crushers but not go too heavy, but this ended up giving me about 6 days of DOMS 🙂

3 Dec

Pull ups – 3 x 6
Machine Rows – 3 x 8 x 25kg per side

I was doing a leg session in a public gym and threw in some upper body

WEEK 9

8 Dec

Throw In Technique – 100 throws

I was aiming for a metal structure as part of a basketball hoop and standing 22-24ft away. I do get the sense this is very valuable practice and an important part of a well rounded program.

11 Dec

Throw In Technique – 20 throws
Throw Ins (Session 19) – 10 throws, median 19.45m
MB Slams – 4 x 5 x 5kg
Pull ups – 7 x 5

It was a little warmer today but still 4-5 degrees and I had some misthrows (travelling about 15m). I did however set a new personal best of 21.4m. I haven’t hit a really nice throw yet and when I do I feel I have another metre or more to go. I’m also restricting myself to a 2.5 metre run up and even extending that to 3 metres will probably make a big difference.

[Fraser Young]

3 Dec

Front squat – 3 x 57.5kg, 3 x 65kg, 9 x 75kg
Around The Square – 3 x 4
Straight Leg DL – 5 x 10 x 47.5kg

9 Dec

Straight Leg DL – 3 x 50kg, 3 x 55kg, 6 x 62.5kg
Front Squat – 5 x 10 x 60kg
SL Calf Raises – 3 x 15 x BW

My grip failed me after 6 reps, a shame it’s the limiting factor but if I wear straps it only limits my true grip more.

12 Dec

Running – 5 x 400m (3 mins)
Times: 1:24, 1:20, 1:20, 1:20, 1:20

Much better conditions this time, I set off a bit slow on the first rep and halfway round it was 42 secs so I settled for going round in 21s/100m. Beyond that I was really pleased, especially the final rep as I didn’t want to do it and it was a tough final 150m.

If my journal goes back that far I will check what I used to do, but I believe it was extending out the distance at 20s/100m to reps at 500m, 600m etc. I used to do 1.6-2.4km of tempo running when I was a sprinter so doing 6 x 400m seems like a reasonable target, then turning that into 4 x 600m. I spoke to a guy at the track about joining a club, I will be a Masters athlete (35+) soon and I’d like to see what I can sign up to.

[Fraser Young]

WEEK 7

22 Nov

Throw In Technique – 20 throws
Throw Ins (Session 16) – 10 throws, median 19.9m
MB Slams – 4 x 5 x 5kg
Pull ups – 3 x 6

23 Nov

Sports Massage – 60 mins

My shoulders and chest were very tight and I’ve developed internally rotated shoulders from my time hunched over my laptop. She did a good amount of work on them and I bought a set of trigger balls to keep on top of my chest from here. Likely to go see her again in Jan/Feb

27 Nov

Throw In Technique – 20 throws
Throw Ins (Session 17) – 10 throws, median 20.2m
MB Slams – 4 x 5 x 5kg
Pull ups – 3 x 7

I’ve hit a 21 metre throw in each of the last three sessions and I felt like I could go another 1-2 metres if I caught one nicely. Still working on backspin during release and my grip is decent. I feel like the weighted ball work will add the most distance from here.

[Fraser Young]

25 Nov

Front Squat – 5 x 52.5kg, 5 x 62.5kg, 10 x 70kg
Around the Square – 3 x 4
Straight Leg Deadlift – 5 x 10 x 47.5kg

I skipped another 5/3/1 so it’s more challenging, would also like my straight leg DL to get to 50kg so I can ditch the 10kg plates.

28 Nov

Running – 3 x 400m, 2 x 400m (3 mins, 6 mins)
Times: 1:28, 1:24, 1:28 1:28, 1:32

What is scarily now more than 10 years ago I trained for my county decathlon championships and for the 1500m run I used to go round in 20 secs per 100m as long as I could. It was 1 degree and a stiff wind so I did repeats at 21-22 second 100m pace. The back straight was more like 24 seconds because of the wind, so on a still day I might get better times. It was certainly more the endurance than the pace, as 20 secs is very fluid and controlled for me.

[Fraser Young]

9 Nov

Front Squat – 3 x 55kg, 3 x 62.5kg, 12 x 70kg
Around The Square – 3 x 4
Straight Leg DL – 5 x 10 x 45kg

11 Nov

Straight Leg DL – 3 x 45kg, 3 x 52.5kg, 13 x 57.5kg
Front Squat – 5 x 10 x 55kg
SL Calf Raises – 3 x 12 x BW

14 Nov

Rest. I was short on time and unable to do the rowing.

16 Nov

Front Squat – 5 x 57.5kg, 3 x 65kg, 8 x 72.5kg
Around The Square – 3 x 4
Straight Leg DL – 5 x 10 x 45kg

18 Nov

Straight Leg DL – 5 x 50kg, 3 x 55kg, 8 x 62.5kg
Front Squat – 5 x 10 x 57.5kg
SL Calf Raises – 3 x 14 x BW

I’m still sitting around 6/10 effort for these sessions. I wanted to give myself a low starting point as it’s been a while since I’ve lifted consistently, but I’m in a position now where I might skip ahead. For the time being I moved front squats out to 57.5kg and could probably have done 60kg without much strain.

I’m trying to pack on mass on my legs and it feels like this isn’t enough stimulation, so weights and calories will go up next week.

21 Nov

Running – 2.8 miles in 30:42

This was my first run since moving house and I just wanted to scout out the area. It included a few bits of walking where I got lost and had to backtrack, but it was an okay route. The true loop is more like 2.5 miles if I go the right way.

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