Fraser_9to5

[Fraser_9to5]

18 Aug

CMJ – 56cm / 22″

High Object Jumps – 2 x 10
Lunge Jumps – 2 x 10 (per leg)
18″ Depth Jumps – 2 x 5
Squat Jumps – 2 x 6 x 32.5kg
RDL – 3 x 3 x 95kg
A1 Squat – 3 x 3 x 115kg
A2 Modified Poliquin Step Up – 3 x 8 x 10kg

20 Aug

Narrow Push ups – 30,20,12,12,6
Pull Ups – 12,11,6,7,4

Short on time so 80 push ups and 40 pull ups.

21 Aug

A1 Back Squat – 3 x 3 x 122.5kg
A2 Poliquin Step Up – 3 x 8 x 16kg
RDL – 3 x 3 x 100kg
Jump Squat – 2 x 6 x 32.5kg
Depth Jump – 2 x 5
Lunge Jumps – 2 x 10
Rim Jumps – 2 x 10

Good session, felt strong in the squat and RDL. I skipped the second upper body session this week as I had really poor sleep due to tattoo itching and decided it’s not worth putting myself through a crummy workout.

That’s the end of Phase I, in Phase II I ditch the lunge jumps (hooray!) and high object jumps and replace them with single leg box jumps and box squat jumps.

[Fraser_9to5]

11 Aug

CMJ – 57cm / 22.4″

High Object Jumps – 5 x 10
Lunge Jumps – 5 x 10 (per leg)
18″ Depth Jumps – 5 x 5
Squat Jumps – 5 x 8 x 27.5kg
RDL – 5 x 4 x 92.5kg
A1 Squat – 5 x 4 x 107.5kg
A2 Modified Poliquin Step Up – 3 x 8 x 5kg

12 Aug

Bench Press – 5 x 4 x 92.5kg
BB Row – 5 x 4 x 80kg
DB OHP – 4 x 5 x 22.5kg
Chin Ups – 3 x 10
Sprinter Sit Ups – 3 x 30

14 Aug

Back Squat – 5 x 4 x 115kg (sets 1 & 4 with a belt)
RDL – 5 x 4 x 95kg
Jump Squat – 5 x 8 x 27.5kg
Depth Jump – 5 x 5
Lunge Jumps – 5 x 10
Rim Jumps – 5 x 10

Early morning squats are hard to get psyched up for, started off with a belt but got in the groove eventually.

16 Aug

Narrow Pushups – 20,20,20,20,12,8
Pull Ups – 10,10,10,7,7,6

I had laser tattoo removal on the evening of the 14th across my stomach which severely limits the exercises I can do for 3-4 days. I timed it so I have the longest gap before the next jumps session but knew I had to stumble through this upper body. I settled on 100 push ups and 50 pull ups having enjoyed the results from my 3 week program earlier in the year.

[Fraser_9to5]

3 Aug

Cycling – 2 x 4 miles

4 Aug

CMJ – 56cm / 22″

High Object Jumps – 4 x 10
Lunge Jumps – 4 x 10 (per leg)
18″ Depth Jumps – 4 x 5
Squat Jumps – 4 x 10 x 20kg
RDL – 4 x 5 x 87.5kg
A1 Squat – 4 x 5 x 102.5kg (2 sets with a belt)
A2 Modified Poliquin Step Up – 3 x 8 x 3.5kg

Feel more springy already. My back was still a bit tender from the previous week so I used my weight belt for some of the squats.

5 Aug

Bench Press – 4 x 5 x 87.5kg
BB Row – 4 x 5 x 75kg
DB OHP – 3 x 6 x 20kg
Chin Ups – 3 x 8
Crunchy Frog – 3 x 20

7 Aug

Back Squat – 4 x 5 x 107.5kg
RDL – 4 x 5 x 92.5kg
Jump Squat – 4 x 10 x 20kg
Depth Jump – 4 x 5
Lunge Jumps – 4 x 10
Rim Jumps – 4 x 10

Pleased with squats, weight is going up ~7.5kg each week.

8 Aug

Narrow Pushups – 30
Wall Handstand – 60 secs
Bench Press – 5,4,4,4 x 92.5kg
BB Row – 4 x 5 x 80kg
DB OHP – 3 x 6 x 20kg
Chin Ups – 3 x 9
Crunchy Frog – 3 x 20

I’ve wanted to do a full planche for ages and did some research earlier in the week. One article had three qualifying criteria which were 30 narrow pushups, a 60 second wall handstand and 20 dips, so I did two of these before the session. I missed some reps on bench as it was an early morning workout and my strength wasn’t there.

[Fraser_9to5]

29 July

Bench Press – 3 x 6 x 80kg
BB Row – 3 x 6 x 70kg
DB OHP – 3 x 6 x 20kg
Chin Ups – 3 x 8

Very basic upper body program based on what Kelly suggests in VJB. It’s horizontal push, horizontal pull, vertical push, vertical pull.

31 July

A1 Back Squat – 3 x 6 x 102.5kg
A2 Modified Poliquin Step Up – 3 x 8
RDL – 3 x 6 x 87.5kg
Jump Squat – 3 x 12 x 13.5kg
Depth Jump – 3 x 5
Lunge Jumps – 3 x 10
Rim Jumps – 3 x 10

Same exercises, reverse order. Rim jumps made me feel fat and old, I was too tired to even swipe the net of my 286cm rim. Depth jumps were better, lunge jumps too.

1 Aug

Bench Press – 3 x 6 x 87.5kg
Chin Ups – 3 x 8
Toe Touchers – 3 x 20

I did 4-5 hours dismantling a conservatory on 31 July and this morning my lower back was a mess. There was no single moment where I felt like I’d tweaked my back so it should be fine by the weekend, but it meant I couldn’t do rows or OHP.

[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.

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