Fraser_9to5

[Fraser_9to5]

Sept 3

Deadlift
5 x 98kg
3 x 111kg
6 x 124kg

Seated Box Jumps (36in, ~91cm)
5 x 2.5kg
5 x 5kg
5 x 7.5kg

Good Mornings
4 x 10 x 63.5kg

Hanging Leg Raise
4 x 12

Sept 4

Bench Press
3 x 68kg
3 x 78kg
4 x 88kg

Close Grip Bench Press
4 x 9 x 63.5kg

Inverted Rows
4 x 10

Rotator Cuff
3 x 3 x 10

Sept 5

Box Shuttle Run (6 mins rest)
19.20, 18.91, 18.71 secs PB by 0.83 secs

Half Pitch Sprint (~50m)
6.45, 6.56

Double Suicides (6 mins rest)
3 mins 45 secs, 3 mins 37 secs. PB by 1 sec

Tempo – Run the length, walk the width x 12 average of 15.8 secs per run.
1 mile run/warm down – 6 mins 51 secs PB by 34 secs

Sept 6

Shoulder Press
3 x 47kg
3 x 54kg
3 x 61kg

Lat Pulldowns
3 x 10 x 55kg

Chin Ups
3 x 12

Dips
3 x 15

Sept 8

4 x 300m (5 mins rest) – 47.4, 48.4, 46.8, 49.9

Circuit A
lvl 3, 3

My Ciruits
5 x 3 exercises, 30s on/30s off

Sept 10

Deadlift
5 x 88kg
5 x 101kg
10 x 115kg

Seated Box Jumps, 36inch
5 x 5kg
5 x 7.5kg
5 x 10kg

Step Ups
2 x 8 x 53.5kg
2 x 8 x 56kg

Hanging Leg Raise
4 x 12

Sept 11

Bench Press
5 x 73kg
3 x 83kg
4 x 93kg

Close Grip Bench Press
4 x 9 x 63.5kg

Inverted Rows
4 x 10

Rotator Cuff
2 x 3 x 10

YEHHHHHHH!!! Best i’ve felt doing bench this year, completely in the zone, all lifts felt easy and I was fired up perfectly. Deadlift clicked yesterday, bench is on track today, happy happy man.

Sept 12

Box Shuttle Run (6-8 mins)
19.05, 19.20, 19.09 — P.B. is 18.71

Half Pitch Sprint (3 mins/6 mins)
6.34, 6.41, 6.45, 6.44, 6.50, 6.37 P.B. by 0.11 secs

1 mile
6 mins 21 secs P.B. by 30 secs

Sept 13

Shoulder/Push Press
5 x 51kg
3 x 57kg
2 x 64kg

Chin Ups
4 x 12

Dips – 4 x 15

Sept 16

Bench Press
5 x 65kg
5 x 75kg
8 x 85kg

Close Grip Bench Press
4 x 10 x 63.5kg

Inverted Rows
4 x 10

Rotator Cuff
2 x 3 x 10

Sept 17

Deadlift
3 x 95kg
3 x 108kg
10 x 121kg

Seated Box Jumps, 36 inch
5 x 7.5kg
5 x 10kg
5 x 12.5kg

Step Ups
4 x 8 x 58.5kg

Hanging Leg Raise
4 x 12

Sept 19

Shoulder Press (strict)
5 x 45kg
5 x 52kg
9 x 59kg !!

Chin Ups (1)
4 x 12

Dips (1)
4 x 15

Sept 20

Box Shuttle Runs (8 mins)
18.82, 18.71, 18.80 = P.B.

Half Pitch Sprint (7 mins)
6.48, 6.37, 6.46, 6.32 P.B. by 0.02 secs

Flying Halfway to 18yd box (~40 yds)
3.72, 3.74, 3.73

1 mile
6 mins 36 secs — P.B. is 6 mins 21 secs

Sept 21

Bench Press
3 x 70kg
3 x 80kg
5 x 90kg

Close Grip Bench Press
4 x 8 x 68.5kg

Inverted Rows
4 x 10

Rotator Cuff
2 x 3 x 10

Sept 23

Shoulder Press
3 x 49kg
3 x 56kg
5 x 63kg

Chin Ups
4 x 12

Dips
4 x 15

Sept 24

Seated Box Jumps
3 x 5 x 10kg

Deadlift
5 x 101kg
3 x 115kg
4 x 128kg

Step Ups
4 x 8 x 58.5kg

Hanging Leg Raise
4 x 12

Sept 25

Bench Press
5 x 75kg
3 x 85kg
2 x 95kg

Close Grip Bench
4 x 8 x 68.5kg

Inverted Rows
4 x 10

Rotator Cuff
2 x 3 x 10

Sept 27

Yoga

My calves are SO TIGHT!!! It’s a priority to sort them out as I know it used to completely eliminate the ‘bounce’ you get when sprinting for the last few years and I’ve never really attacked them like I’ve done with hip flexors etc.

Sept 28

4 x 300m (7 mins)
45.7, 45.5, 45.2, 45.2

Shoulder Press
5 x 52kg
3 x 59kg
4 x 66kg

Chin Ups
4 x 12

Dips
4 x 15

Sept 30

Deadlift
5 x 94kg
5 x 108kg
5 x 123kg (barely, grip was going, skipped a cycle so i’m going back to the one I missed)

Seated Box Jumps
3 x 5 x 10kg

Overhead Squat
10 x 8.5kg
10 x 18.5kg
10 x 23.5kg
10 x 28.5kg
8 x 38.5kg

Dirty Back Squats
20 x 78.5kg

[Fraser_9to5]

Aug 1

Shoulder Press
5 x 45kg
3 x 51kg
6 x 57kg

Lat Pulldown
4 x 10 x 50kg

Bicep Curl
3 x 8 x 45kg

Tricep Kickbacks
3 x 10 x 11kg

Ok pressing, had a stomach bug again and spent 9 hours in the foetal position earlier today but shook it off long enough to complete this. Cut the assistance work as i’m doing the double session tomorrow.

Aug 2

Deadlift
5 x 80kg
5 x 92kg
10 x 104kg

Good Mornings
2 x 12 x 46kg
2 x 12 x 51kg

Hanging Leg Raise
4 x 10

Bench Press
5 x 70kg
3 x 79kg
2 x 90kg

Chest Flyes
4 x 12 x 25kg

Inverted Rows
4 x 10

Reverse Flyes
4 x 12 x 3kg

Aug 7

Deadlift
3 x 86kg
3 x 98kg
6 x 111kg

Good Mornings
4 x 12 x 58.5kg

Hanging Leg Raise
4 x 10

Bench Press
5 x 63kg
5 x 72kg
5 x 82kg

Chest Flyes
4 x 10 x 30kg

Inverted Rows
4 x 10

Reverse Flyes
4 x 12 x 3kg

Aug 13

Shoulder Press
5 x 42kg
5 x 48kg
7 x 55kg

Lat Pulldown
4 x 10 x 50kg

Bicep Curls
4 x 8 x 45kg

Tricep Kickbacks
4 x 10 x 11kg

Slightly poor pressing as I fumbled getting the bar to my shoulders. Might start taking it off a rack instead of cleaning it to the starting position. Assistance work was fine, my diet’s been poor over the last week but i’m home now so no excuses for eating chocolate bars! (have eaten at least 20 of them last week)

Aug 14

Deadlift
5 x 92kg
3 x 104kg
6 x 116kg

Good Mornings
4 x 12 x 58.5kg

Hanging Leg Raise
4 x 10

Aug 15

Shuttle Runs
39.7 secs, 37.2 secs

One Lap (~400m)
71.6 secs, DNF

I was shockingly bad today, getting so out of breath I couldn’t complete the second one lap run.

Aug 16

Bench Press
3 x 67kg
3 x 77kg
3 x 87kg

Close Grip Bench Press
4 x 10 x 58.5kg

Inverted Rows
4 x 10

Reverse DB Flyes
4 x 12 x 3kg

I really dislike the first few weeks coming back into full training as i’m battling doms, I don’t know how much to increase it each week as I don’t know what my body is capable of, and I struggle with things I know will be beneath me in a months time. I’m also 151lbs as I haven’t been eating properly since February.

Aug 19

Shoulder Press
3 x 45kg
3 x 51kg
6 x 58kg

Lat Pulldown
5 x 10 x 50kg

Bicep Curls
5 x 8 x 45kg

5 min jog warm down

Aug 20

Deadlift
5 x 85kg
5 x 98kg
8 x 111kg

Good Mornings
4 x 12 x 58.5kg

Hanging Leg Raise
4 x 12

5 min jog

Aug 21

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

Close Grip Bench Press
4 x 10 x 58.5kg

Inverted Rows
4 x 10

Reverse DB Flyes
4 x 12 x 3kg

*Spotter touched the bar between reps.

Aug 22

Box Shuttle Run (6 mins rest) – On a football (soccer) pitch, start in corner of 18 yard box and go diagonal, short side, diagonal, short side, I reckon it’s about 100m but could be way off

20.16 secs, 19.70 secs, 19.54 secs

Double Suicides (6 mins rest)- 18 yard box and back x 2, recovery = time it takes to do that, halfway line and back x 2, recovery of that time, full pitch and back x 2. Stop clock. As an example the first run is 3 mins 48 but included 20 and 48 seconds recovery, so 2 mins 40 of actual running.

3 mins 48 secs, 3 mins 38 secs.

Tempo – Run the length, walk the width x 8 average of 15.8 secs per run.

1 mile run/warm down – 7 mins 25 secs

That was the perfect amount of running, though i’m sure my calves will disagree tomorrow. I hope the explanations aren’t confusing. I lifted them off a pre-season training web site for football and adapted them slightly to fit me. The mile run is a nice marker to see how fit I am and how much the session took out of me. It’s not flat out but i’m conscious of the time and maintaining the speed round and it does get me out of breath.

Aug 24

OH Press
5 x 48kg
3 x 54kg
3 x 61kg

Lat Pulldowns
5 x 8 x 55kg

Bicep Curls
5 x 9 x 45kg

Aug 27

Deadlift
3 x 91kg
3 x 104kg
6 x 117kg

Good Mornings
4 x 10 x 63.5kg

Hanging Leg Raise
4 x 12

Aug 28

Bench Press
5 x 63kg
5 x 73kg
6 x 83kg

Close Grip Bench Press
4 x 9 x 63.5kg

Reverse DB Flyes
3 x 12 x 3kg

Inverted Rows
4 x 10

Rotator Cuff
3 movements, 3 x 10

Aug 30

Yoga
60 mins

Circuit A
level 1,2,3

My Circuits
4 x 3 exercises, 30 sec on/30 sec off

Treadmill
9kph, 6deg – 5 mins
11kph, 5deg – 5 mins

Aug 31

Shoulder Press
5 x 44kg
5 x 51kg
8 x 57kg

Lat Pulldowns
4 x 10 x 55kg

Chin Ups
2 x 12
2 x 10+2

[Fraser_9to5]

July 2

Bicep Curls
3 x 8 x 45kg

Tricep Kickbacks
3 x 8 x 16kg

Chin Ups (Towel)
9, 7, 6

Explosive Pushups
3 x 8

Wide Arm Pushups
20, 20

Diamond Pushups
16, 16

Side Bridge, 60 secs
Front Bridge, 90 secs

July 3

Power Clean to Front Squat
3 x 5 x 50kg

Single Leg RDL
3 x 8 x 21kg

Single Leg Squat
4 x 8 x 50kg

Prone Hyperextensions
3 x 12

July 14

Bench Press
9 x 68.5kg
8 x 71kg
2 x 8 x 68.5kg

Inverted Rows
4 x 8

Overhead Press
3 x 8 x 45kg
1 x 7 x 45kg

Lat Pulldowns
8 x 40kg
8 x 45kg
8 x 55kg
8 x 50kg

Bicep Curls
3 x 8 x 45kg

Tricep Kickbacks
3 x 8 x 13.5kg

Standard grip barbell hold
68.5kg for 47 secs

July 15

Deadlift
5 x 75kg
5 x 86kg
10 x 97kg

Good Mornings
2 x 12 x 21kg
1 x 12 x 26kg
1 x 12 x 31kg

Hanging Leg Raise
4 x 8

July 16

Shoulder Press
5 x 39kg
5 x 45kg
10 x 51kg

Lat Pulldown
4 x 10 x 50kg

Bicep Curls
4 x 8 x 45kg

Tricep Kickbacks
4 x 10 x 13.5kg

July 18

Clean to Front Squat
3 x 8 x 50kg

SL Squat
5 x 49kg
5 x 56kg
abandoned

Step Ups
3 x 8 x 48.5kg

SLRDL
4 X 10 X 21kg

Machine Chest Flyes
1 x 10 x 20kg
2 x 10 x 25kg

Prone Reverse DB Flyes
3 x 12 x 1.5kg

July 20

Deadlift
3 x 80kg
3 x 91kg
10 x 102kg

Good Mornings
1 x 12 x 31kg
2 x 12 x 36kg
1 x 12 x 41kg

Hanging Leg Raise
4 x 10

Bench Press
5 x 61kg
5 x 70kg
5 x 79kg

Inverted Rows
4 x 10

Machine Chest Flyes
4 x 10 x 25kg

Prone Reverse DB Flyes
4 x 12 x 2.5kg

July 23

Overhead Press
3 x 42kg
3 x 48kg
8 x 54kg

Lat Pulldown
4 x 10 x 50kg

Bicep Curls
4 x 8 x 45kg

Tricep Kickbacks (slow)
4 x 10 x 11kg

July 24

Deadlift
5 x 86kg
3 x 97kg
5 x 108kg

Good Mornings
1 x 12 x 41kg
3 x 12 x 46kg

Hanging Leg Raise
4 x 10

Bench Press
3 x 66kg
3 x 75kg
3 x 84kg

Inverted Rows
4 x 10

Chest Flyes
4 x 12 x 25kg

Reverse Flyes
4 x 12 x 3kg

[Fraser_9to5]

June 1

Bench Press
3 x 5 x 86kg

Inverted Rows
3 x 9

Bicep Curls
3 x 8 x 45kg

Tricep Kickbacks
3 x 8 x 16kg

Ab Ripper X
11 mins 44 secs

Really pleased with bench, I took my feet a little wider to get a solid ground contact and that made all the difference – could’ve done around 7 reps on this weight.

June 9

Shoulder Press
3 x 8 x 26.5kg

Underhand Inverted Rows
3 x 8

Bicep Curls
3 x 8 x 47.5kg

Tricep Kickbacks
3 x 8 x 16kg

Decline Pushups
20, 26

Pullups (Towel)
9, 8

Ab Wheel, 20 reps

June 15

Back Squats
5 x 108.5kg
5 x 118.5kg
2 x 5 x 123.5kg

June 21

Medicine Ball Throws
4 x 5

Running Drills

Track Work
4 x 300m (10 mins rest) – 43.0, 43.8, 43.1, 45.2

2 x 25m Forward Lunges

[Fraser_9to5]

May 1

Weighted Pressups (1)
3 x 12 x 25kg

Explosive Pushups (1)
3 x 6

Bicep Curls (2)
3 x 8 x 45kg

Tricep Kickbacks (2)
3 x 8 x 16kg

Chin Ups (Towel)
10, 8, 7

Side Bridge, 75 secs
Front Bridge, 90 secs

May 2

Box Jumps
5 x 110cm standing
5 x 110cm jump in

Track Work
3 x 200, 2 x 200m (2.5 mins/10 mins) – 25.3, 27.9, 27.4 27.9, 28.4

Don’t let me do my first rep with girls watching, I will always try to show off even if it’s tempo. Ruined my legs with that first run and they felt heavy and tight for the rest of the session.

May 3

Back Squats (1)
2 x 5 x 128.5kg
1 x 5 x 118.5kg

Alternating Jumps (1)
3 x 8

Ab Ripper X
14 mins 12 secs

May 4

Alt. Shoulder Press
3 x 8 x 26.5kg

Underhand Inverted Rows
3 x 8

Bicep Curls
3 x 8 x 47.5kg

Tricep Kickbacks
3 x 8 x 16kg

Decline Pushups
23, 25, 21

Pullups (Towel)
9, 6, 8

Ab Wheel
20 reps

Hit my head on the 2nd set of pullups and had to stop… idiot. Ok that was a good workout, struggled on shoulder press and curls but those aren’t getting any heavier so if I can keep up consistent training it should be a breeze.

May 7

Hang Power Cleans
3 x 5 x 78.5kg

Back Squats
3 x 5 x 123.5kg

SL Glute Raise
3 x 20

Bit of Pantera and Korn’s Twisted Transistor gave me some adrenaline to get through this. Worked on technique in cleans and getting a controlled full depth squat. Finished with glute/HS raises, really felt these and hopefully it’ll give my posterior chain some extra strength.

May 8

Weighted Pressups (1)
3 x 12 x 25kg

Explosive Pushups (1)
3 x 6

Bicep Curls
3 x 8 x 47.5kg

Tricep Kickbacks
3 x 8 x 16kg

Chin Ups (Towel)
12, 7, 6

May 10

Back Squats (1)
1 x 5 x 123.5kg
2 x 5 x 128.5kg

Alternate Split Jumps (1)
3 x 8

SL Glute Raise
1 x 20

Side Bridge, 80 secs
Front Bridge, 100 secs

May 11

Box Jumps
5 x 110cm standing
5 x 115cm jump in

Track Work
3 x 200, 2 x 200m – 27.7, 27.9, 27.0 26.7, 27.0

May 14

Bench Press
2 x 5 x 88.5kg
1 x 4 x 88.5kg

Bicep Curls
3 x 8 x 45kg

Tricep Kickbacks
3 x 8 x 16kg

Inverted Rows
3 x 8

Ab Ripper X
11 mins 0 secs

May 16

Box Jumps
5 x 105cm standing
4 x 110cm jump in

Track Work
3 x 200, 2 x 200m – 26.9, 27.0, 27.5, 27.9, 28.3

May 19

Hang Power Cleans
5 x 81kg
4 x 83.5kg
3 x 86kg
2 x 88.5kg
1 x 91kg

Back Squats
5 x 128.5kg
4 x 131kg
3 x 133.5kg
2 x 136kg

May 22

Box Jumps
5 x 105cm standing
5 x 110cm hop

Track Work
3 x (90m Easy-Fast-Easy, 9 mins, 90m Fast-Easy-Fast)

May 25

Bench Press
3 x 5 x 83.5kg

Bicep Curls
3 x 8 x 45kg

Tricep Kickbacks
3 x 8 x 16kg

Inverted Rows
3 x 8

May 26

Back Squats
3 x 5 x 126kg

Alternate Jumps (touch floor and ceiling)
3 x 6

Side Bridge, 90 secs
Front Bridge, 120 secs

May 28

Shoulder Press (1)
3 x 8 x 26.5kg

Underhand Inverted Rows (1)
3 x 8

Bicep Curls (2)
3 x 8 x 47.5kg

Tricep Kickbacks (2)
3 x 8 x 16kg

Decline Pushups (3)
30, 24

Pullups (Towel) (3)
11, 8

May 29

Box Jumps
5 x 110cm standing
5 x 110cm hop

Track Work
90m (5 mins) 90m 10.83, 10.84
90m + 2 feet (5 mins) 90m + 3 feet 10.90, 11.04
2 x 10m

Not sure why I moved the cone, guess I get frustrated when I know i’m half a second off my best so I changed it up to a distance i’d never run. Rest period was too short but even my first run totally fresh I ran the exact same time as my easy-fast-easy runs which makes me think I only have one gear and completely lack top speed. I’m expecting a jump in times as I see it being a co-ordination issue and it will click again and I can sprint with proper technique as it’s currently very laboured and lacking intensity.

May 31

Back Squats
3 x 5 x 126kg

Alt. Jumps (floor-ceiling)
3 x 6

Side Bridge 90 secs
Front Bridge 120 secs

One of my hardest final reps on squats but I surprised myself by not panicking or rocking out of position and I just eased the weight up. Think i’m adjusting to these weights and not getting intimidated by the numbers.

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