Fraser_9to5

[Fraser_9to5]

12 May

Around The Square – 3 x 4
Tuck Jumps – 1 x 10
Back Squat – 2 x 120kg, 3 x 8 x 80kg

This was for the end of my pre-season soccer training program and I had to estimate my 1RM in the squat. I probably had more reps in my legs but my mid-back was feeling really weak and there was nothing to gain from pushing it. It’s maybe a case of not squatting for 5 weeks as the pressure of Hex Bar Deadlift isn’t quite the same as the squat. I’ll check the sessions I was doing in March and modify them slightly before going back to it for the next month.

[Fraser_9to5]

Starting Stats (1st April)

Weight: 74.2kg
Estimated 1RM squat test: 5 x 120kg (135kg)
Broad Jump: 252cm
Standing Vert CMJ: 53.5cm
Bleep Test: Lvl 9 shuttle 11
QC Step Test VO2: 50.8
Peak Exp Flow: 735 L/min

Finishing Stats (11-12th May)

Weight: 73.5kg
Estimated 1RM squat test: 2 x 120kg (123kg)
Broad Jump: N/A
Standing Vert CMJ: N/A
Bleep Test: Lvl 9 shuttle 11
QC Step Test VO2: 50.8
Peak Exp Flow: 745 L/min

After all this I ended up scoring the same in both the step test and the bleep test, and slightly better in Peak Flow. With my hamstring injury I was never going to do well in the strength & power tests, so I didn’t even bother trying a broad jump or CMJ as it’s not a fair comparison. I gave squats a go and my T-spine felt weak which made me stop after two reps.

Overall I would change a few things before suggesting this program to others, which I’ll address in more detail when I make a video:
1) aerobic to Interval Training should be 4:1, while this had no aerobic. I would add in a 30-40 minute run once a week of steady state.
2) Without being biased by tearing my hamstring, the sprints aren’t ideal. To minimise risk of injury I would cut it off at 20m and maybe only do 8 x 10m, 4 x 20m in the first session and build that volume up too.
3) The program assumes we have some strength to hold on to, in the way it uses a 2 x 3 scheme for the big lifts. The friend who requested this hasn’t been to the gym all year so for him I would simply put in 3 x 6-8 of a main lift instead. I wouldn’t have new trainees go straight into moderately heavy triples.

[Fraser_9to5]

Dec 3

Staircase Sprint
3 x 3 sets

Staircase Bounds
3 x 2 x double steps

Sumo Deadlift
3 x 3 x 118.5kg

GHR
2 x 5

Sliding Leg Curl
2 x 8

Dec 4

Bench Press
3 x 94.5kg
3 x 96kg
3 x 97kg

followed by Explosive pushups x 5

Alternate DB Curls
2 x 9 x 19kg

Ab Ripper X
Complete – 350 reps

Dec 6

Back Squats
8 x 108.5kg
8 x 118.5kg

RLESS
2 x 8 x 68.5kg

SLRDL
2 x 8 x 28kg

Dec 8

Overhead Press
5 x 52kg
5 x 60kg
6 x 68kg

Alternate T-Bar Press
3 x 8 x 35kg

Weighted Pullups
3 x 8 x 7.5kg

Weighted Dips
3 x 18 x 7.5kg

Dec 9

Staircase Sprint
3 x 3 sets

Staircase Bound
3 x doubles

Sumo Deadlift
5 x 101kg
5 x 116kg
7 x 132kg

GHR
3 x 5

Sliding Leg Curl
3 x 8

Dec 10

Bench Press
5 x 72kg
5 x 83kg
7 x 94kg

Alternate DB Curls
3 x 7 x 20kg

Close Grip Bench Press
3 x 8 x 78.5kg

Rotator Cuff
2 x 3 x 10

Ab Ripper X to follow later this evening.

Dec 11

Back Squats
8 x 108.5kg
8 x 118.5kg
3 x 126kg

SLRDL
3 x 8 x 28kg

Pause Squat (5 sec ISO)
5 x 58.5kg

Dec 13

Track Work (Real track, not shitty gravel track in my home town)

6 x 400m (~8 mins rest) 5 in 72 secs, last one in 64.8 secs

Ironman Weights (First Series 30-60 secs rest, 2 sec concentric 4 sec eccentric)

Lat Pulldown 2 x 12 x 35kg
Split Squat 2 x 12 x 10kg
Press ups 2 x 8
Hip Thrust 2 x 12
DB Pullover 2 x 12 x 13.5kg
Decline Pushups 2 x 12
DB Bicep Curl 2 x 12 x 9kg
Tricep Kickback 2 x 12 x 1.5kg

Bird Dogs 2 x 12
Side Bridge 2 x 40 secs
Front Bridge 2 x 60 secs
DB Side Bends 2 x 15 x 9kg
Press up Hand Walks 2 x 20

First things first, track. My friend is training for Ironman and was doing 10 x 400m with 4-5 mins rest, and I did reps 1,3,5,7,8 and we raced the final rep. Having done that there was NO chance of me doing RLESS when I came home so instead I joined him for his weights session, which we ended up going through twice. Some of the exercises like split squat, hip thrust and bicep curls were really tough in the 2X4 (or 4X2) tempo format and as long as they don’t blunt my max. strength noticeably i’m happy to include that session every week as it’s a little something different and had me way out my comfort zone.

Dec 14

Overhead Press
3 x 56kg
3 x 64kg
2 x 72kg
3 x 8 x 48.5kg

Chin Ups
3 x 11

Dips
3 x 25

Dec 16

Staircase Sprint
3 x 3 sets

Pause Squats (5 sec ISO)
5 x 63.5kg
5 x 68.5kg

Sumo Deadlift
3 x 108.5kg
3 x 124kg
3 x 140kg

GHR
3 x 5

Sliding Leg Curl
3 x 8

Dec 17

Bench Press
3 x 77kg
3 x 88kg
6 x 100kg

Alternate DB Curls
3 x 7 x 20kg

Close Grip Bench Press
3 x 6 x 83.5kg

Rotator Cuff
2 x 2 x 10

Ab Ripper X

Dec 20

Pause Squats
5 x 68.5kg
5 x 73.5kg
5 x 78.5kg

RLESS
3 x 8 x 68.5kg

SLRDL
3 x 8 x 28kg

Calf Lowers
2 x 25

Dec 21

Overhead Press
3 x 8 x 53.5kg

Dips
3 x 25

Chin Ups
3 x 12

Half-Kneeling Cable Lift
3 x 10 x 5kg

Ab Wheel
2 x 15

RKC Plank
45 secs

Dec 23

Sumo Deadlift
5 x 116kg
3 x 132kg
1 x 148kg

GHR 3 x 5

Sliding Leg Curl
3 x 9

Dec 24

Bench Press
5 x 83kg
3 x 94kg
2 x 106kg

Alternate DB Curls
3 x 8 x 20kg

Close Grip Bench Press
3 x 6 x 83.5kg

Rotateor Cuff
2 x 2 x 10

Ab Ripper X

Dec 25

20km Bike

It was very muddy where we went and although a few km were on road the majority of it was rough terrain and annoyingly was so bad in places my tyres were slipping and I had to walk the bike. Between us my mate and I fell over about 40 times and gaining any fitness out of it wasn’t really possible. Good fun though.

Dec 27

Pause Squats
5 x 78.5kg
5 x 83.5kg
5 x 88.5kg

RLESS
3 x 8 x 68.5kg

SLRDL
3 x 8 x 29kg

Single Leg Calf Lowers
2 x 25

Bare Foot Treadmill Walk
37 mins, 3 degree incline, 5.8kph

Dec 28

Overhead Press
3 x 8 x 53.5kg

Dips
3 x 25

Chin Ups
3 x 12

Half-Kneeling Cable Lift
3 x 10

Ab Wheel Standing
3 x 5

Dec 30

Sumo Deadlift
5 x 104kg
5 x 120kg
7 x 136kg

GHR
3 x 5

Sliding Leg Curl
3 x 9

Dec 31

Bench Press
5 x 73kg
5 x 84kg
7 x 96kg

DB Curls
3 x 8 x 20kg

Close Grip Bench Press
3 x 6 x 83.5kg

Note: This year started off in Loughborough, where I took on a full time position in a bar around March. That lasted until early July, I then did ~ 3 weeks of bar work during the Olympics before living with my parents in Crowborough for the rest of the year. I had given up competitive sprinting and was only playing rugby as something to do, so most of the year was a bit aimless.

[Fraser_9to5]

Nov 1

Pre-Rugby Broad Jumps
4 x 3

Rugby Training

All forward play again, lots of pushing no running. The broad jumps were ok, didn’t feel half as warmed up as with the deadlifts though.

Nov 3

Rugby Match

League Game v Uckfield 2nd XV Won 13-0

I had to be a linesman the first half, played the second but wasn’t passed to ONCE. Only time I touched it was when they dropped it and I picked it up and passed it to someone. Basically 40 minutes watching us kick it and hopelessly chase, not what I call rugby. The other winger was equally frustrated and I hope this isn’t how they play every week. By the time I had to run it’d been about 80 minutes since i’d warmed up so I wasn’t risking my hamstrings and jogged everywhere, probably good I didn’t get the ball cos i’d have pulled something.

Overhead Press
3 x 53kg
3 x 61kg
6 x 68kg

Weighted Chin Ups
3 x 12 x 7.5kg

Weighted Dips
3 x 18 x 7.5kg

Alternate T-Bar Press
2 x 8 x 35kg

Nov 4

Broad Jumps
4 x 3 (best of 89 inches, 7 ft 5)

Sumo Deadlift
5 x 110kg
3 x 124kg
3 x 138kg

GHR
3 x 5

Sliding Leg Curls (Double Leg)
3 x 10

Dragon Flags
3 x 6

Nov 5

Bench Press
5 x 79kg
3 x 89kg
5 x 100kg

Alternate DB Curls
3 x 9 x 19kg

Close Grip Bench Press
3 x 8 x 73.5kg

Rotator Cuff
2 x 3 x 10

Nov 6

Broad Jumps
4 x 3 (best of 95 inches, 7 ft 11)

Track Work
3 x 200m, 2 x 200m (4 mins, 10 mins)
29.4, 29.0, 27.9 28.3, 29.8

Nov 7

Bench Press
3 x 92kg
3 x 93.5kg
3 x 94.5kg

followed by Explosive Pushups x 5

Alternate DB Curls
3 x 9 x 19kg

Nov 8

Overhead Squats
10 x 41kg
10 x 51kg
11 x 56kg
9 x 63.5kg

Sumo Deadlift
2 x 3 x 128.5kg then Box Jumps 6

Nov 11

Broad Jumps
4 x 3 (best of 99 inches, 8 ft 3)

Sumo Deadlift
5 x 98.5kg
5 x 113.5kg
6 x 128.5kg

Sliding Leg Curls
3 x 10

GHR
3 x 5

Dragon Flags
3 x 6

Nov 12

Bench Press
5 x 70kg
5 x 81kg
8 x 91kg

Alternate DB Curls
3 x 9 x 19kg

Close Grip Bench Press
2 x 8 x 78.5kg
1 x 6 x 78.5kg

Rotator Cuff
2 x 3 x 10

Nov 14

Broad Jumps
3 x 3 (best of 99 inches, 8 ft 3)

Track Work
3 x 200, 2 x 200m (2.5 mins/ 10 mins)
28.8, 29.0, 29.6 29.0, 28.3

Bench Press
3 x 93.5kg
3 x 94.5kg
3 x 95.5kg
then 5 x explosive pushups

Alternate DB Curls
2 x 9 x 19kg

Nov 15

Overhead Squats
8 x 43.5kg
8 x 53.5kg
8 x 58.5kg
8 x 63.5kg

Step ups
3 x 8 x 63.5kg

Nov 17

Overhead Press
5 x 52kg
5 x 60kg
5 x 68kg

Weighted Chin Ups
3 x 12 x 7.5kg

Weighted Dips
3 x 18 x 7.5kg

Nov 18

Broad Jumps
3 x 3 (best of ~8 ft)

Sumo Deadlift
3 x 105kg
3 x 120kg
6 x 135kg

GHR
3 x 5

Sliding Leg Curls
3 x 8

Nov 19

Bench Press
3 x 76kg
3 x 86kg
7 x 97kg

Alternate DB Curls
3 x 9 x 19kg

Close Grip Bench Press
3 x 8 x 78.5kg

Rotator Cuff
2 x 3 x 10

Ab Ripper X
5 sets + 16 reps (141 total reps)

Nov 21

Bench Press
3 x 93.5kg
3 x 94.5kg
3 x 95.5kg

then 5 x explosive pushups

Alternate DB Curls
3 x 9 x 19kg

Split Squat Glute Activation
3 x 6

Nov 22

Overhead Squats
8 x 43.5kg
8 x 53.5kg
8 x 58.5kg
6 x 66kg PB

Step Ups
3 x 8 x 66kg

Ab Ripper X
6 sets + 14 reps (164 total reps)

Nov 24

Overhead Press
3 x 56kg
3 x 64kg
3 x 72kg

T-Bar Press
3 x 8 x 35kg

Weighted Chin Ups
3 x 12 x 7.5kg

Weighted Dips
3 x 18 x 7.5kg

Nov 25

Staircase sprints
3 x 3 sets

Staircase Bounds
2 x single step
1 x double step

Sumo Deadlift
5 x 113kg
3 x 128kg
2 x 143kg

GHR
3 x 5

Sliding Leg Curls
3 x 8

Nov 26

Bench Press
5 x 81kg
3 x 92kg
4 x 102kg

Alternate DB Curls
3 x 9 x 19kg

Close Grip Bench Press
3 x 8 x 78.5kg

Ab Ripper X
Complete – 11 sets

Nov 27

Yoga

Nov 28

Track Work
3 x 200, 2 x 200m (2.5 min/10 min)
30.5, 30.4, 31.9 30.2, 33.0

Ridiculous wind. At least it wasn’t raining and I could actually do the session, but the wind was around 20mph directly against me down the back straight, and the home straight is always flooded so I don’t have a choice to run with it. The most I’ve run into in a race is -2.4 m/s, this was probably around -8.0 m/s and I was verging on stationary jogging on the final rep.

Nov 29

Overhead Squats
8 x 48.5kg
8 x 53.5kg
8 x 58.5kg
5 x 68.5kg

SLRDL (Single Leg Russian Deadlift)
1 x 8 x 19kg
1 x 8 x 23kg
1 x 8 x 28kg

RLESS (Rear Leg Elevated Split Squats)
3 x 8 x 68.5kg

[Fraser_9to5]

Oct 1

Bench Press
5 x 67kg
5 x 77kg
5 x 87kg

Close Grip Bench Press
3 x 10 x 68.5kg
1 x 7 x 68.5kg

Inverted Rows
4 x 10 x 2.5kg (rested on my stomach)

Rotator Cuff
2 x 3 x 10

Oct 2

Interval Running
2 x 2250m, 11 mins each w 6 mins walk recovery

Oct 3

Yoga

Oct 4

Rugby Training

Overhead Squats
10 x 28.5kg
10 x 33.5kg
10 x 38.5kg
10 x 41kg
10 x 43.5kg

Dirty Back Squats
20 x 83.5kg

Oct 5

Overhead Press
5 x 47kg
5 x 54kg
6 x 62kg

Alternating T-Bar Press (explosive)
2 x 12 x 25kg
1 x 12 x 27.5kg

Weighted Chin Ups (1)
4 x 12 x 2.5kg

Weighted Dips (1)
4 x 15 x 2.5kg

T-Bar Half Moons
1 x 20 x 20kg
2 x 16 x 30kg

Oct 7

Deadlift
3 x 98kg
3 x 112kg
6 x 126kg

Seated Box Jumps
3 x 5 x 10kg

Step Ups
3 x 8 x 58.5kg
1 x 8 x 61kg

Dragon Flag Abs (!!)
3 x 8

Oct 8

Bench Press
3 x 72kg
3 x 82kg
5 x 92kg

Alternate Curls
1 x 8 x 14.5kg
2 x 8 x 16kg
1 x 8 x 17kg

Close Grip Bench Press
3 x 8 x 71kg

Rotator Cuff
2 x 3 x 10

Oct 9

Track Work

4 x 300m (8-11 mins rest)
44.2, 42.8, 41.3, 45.5

Oct 11

Overhead Squats
10 x 28.5kg
10 x 38.5kg
10 x 43.5kg
10 x 48.5kg PB
10 x 51kg PB

Dirty Back Squats
20 x 91kg PB

I’m 73kg (160lbs) and pretty lean, would like to be 75kg by xmas, my t-shirts and jeans are still looser than i’m used to.

Oct 12

Overhead Press
3 x 51kg
3 x 58kg
5 x 66kg

Alternate T-Bar Press
3 x 12 x 30kg

Weighted Chin Ups
4 x 12 x 5kg

Weighted Dips
4 x 15 x 5kg

T-Bar Half Moons
3 x 16 x 35kg

Oct 13

Rugby Match – Friendly v Hellingly 3rds Won 36-5

Good to play again. Pitch was awful due to the rain, sank about 2 inches when I put a foot down and some parts of the pitch had half an inch of surface water. Played about 45 mins, first possession I ran round two people and set up a try, after that I was soaked and didn’t want to go flat out in case I tore a hamstring. Injury-free and think I made a good enough impression to warrant a place in the squad for next weeks game against the league leaders East Grinstead 3rds.

Oct 14

Deadlift
5 x 105kg
3 x 119kg
4 x 133kg

Seated Box Jumps
3 x 5 x 10kg

Step Ups
4 x 8 x 61kg

Dragon Flags
4 x 6

Oct 15

Bench Press
5 x 77kg
3 x 87kg
3 x 97kg

Alternate DB Curls
4 x 9 x 16kg

Close Grip Bench Press
3 x 8 x 71kg

Rotator Cuff
2 x 3 x 10

Oct 16

Track Work
4 x 300m (10-12 mins rest)
42.6, 40.1, 42.1, 42.4

Resistance Band Dorsiflex
3 x 15

Oct 17

Overhead Squats
10 x 38.5kg
10 x 48.5kg
10 x 51kg
10 x 56kg
3 x 58.5kg (arms were having none of it)

Dirty Back Squats
20 x 101kg BOOOOOMMMMM!!!

Oct 20

Rugby Cancelled…

Overhead Press
5 x 54kg
3 x 62kg
4 x 70kg

Alternate T-Bar Press
3 x 10 x 35kg

Weighted Chins
4 x 12 x 7.5kg

Weighted Dips
4 x 18 x 7.5kg

T-Bar Half Moons
3 x 16 x 40kg

Oct 21

Deadlift
5 x 94kg
5 x 108kg
9 x 123kg

Seated Box Jumps
3 x 5 x 10kg

Step ups
4 x 8 x 61kg

Dragon Flags
4 x 6

Oct 22

Bench Press
5 x 68kg
5 x 79kg
6 x 89kg

Alternate DB Curls
4 x 9 x 16kg

Close Grip Bench Press
3 x 8 x 71kg

Rotator Cuff
2 x 3 x 10

Oct 23

Track Work
4 x 300m (9-11 mins recovery)
43.6, 41.1, 41.8, 43.8

Resistance Band Dorsiflex
3 x 15

Isometric Oblique Twist
3,2,2 x 3 sec hold

I wrote recovery instead of rest because that’s what it is, a painful 10 or so minutes to stop breathing like you’re going to die, get your legs moving and get back to the start line. Whoever does lactic training on a regular basis is mentally unwell. I am going to do 200m next week as a little tester before trying this again as unlike 5/3/1 there’s no escaping the need to rest once in a while from this kind of physical self-abuse.

Oct 24

Bench Press (1 board)
3 x 90kg
3 x 91kg
3 x 92kg

Immediately after each set – Explosive Pushups x 5

Alternate DB Curls
3 x 8 x 17kg

Oct 25

Rugby Training

Oct 26

Overhead Squats
10 x 41kg
10 x 51kg
10 x 56kg =PB
10 x 61kg PB

Sumo Deadlift (concentric only)
3 x 3 x 128.5kg

Immediately after each set – 20 inch box jumps x 6 at speed

ISO HS Hold (resistance band)
3 x 10 secs

Oct 27

Overhead Press
5 x 49kg
5 x 57kg
6 x 65kg

Weighted Chins
3 x 12 x 8kg

Weighted Dips
3 x 18 x 8kg

Alternate T-Bar Press
3 x 8 x 35kg

T-Bar Half Moons
3 x 16 x 40kg

Oct 28

Sumo Deadlift
3 x 101kg
3 x 116kg
6 x 131kg

Seated Box Jumps
3 x 5 x 10kg

Step Ups
3 x 8 x 63.5kg

Dragon Flags
3 x 6

Oct 29

Bench Press
3 x 73kg
3 x 84kg
5 x 95kg

Alternate DB Curls (+1 Right Arm)
3 x 8 x 17kg

Close Grip Bench Press
3 x 8 x 71kg

Rotator Cuff
2 x 3 x 10

Oct 30

Pre-Rugby Deadlifts

2 x (2 x 131kg + 5 box jumps)

Rugby Training

Pretty much a 40-minute game, very little rest and I was dead by about halfway. Made a good few runs and warmed up fully beforehand which put my mind at ease, still only ran 95%.

Oct 31

Bench Press
3 x 91kg
3 x 92kg
3 x 93kg

Immediately followed by 5 Explosive Pushups

Alternate DB Curls
3 x 8 x 19kg

Overhead Squats
10 x 41kg
10 x 51kg
7 x 58.5kg

ISO Oblique Twist
3 x 3 x 3 secs

ISO HS Hold (resistance band)
3 x 15 secs

Dorsiflex Resistance Band
3 x 15

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