Fraser_9to5

[Fraser_9to5]

Mar 1

Rugby Training

Donkey Kicks
2 x 20 x 2.5kg

SL Glute Bridge
2 x 20

Back Squats
6 x 128.5kg
5 x 128.5kg
4 x 128.5kg

Ab Wheel
4 x 18

Mar 2

Alternate Shoulder Press
4 x 7 x 26.5kg

Underhand Inverted Rows
3 x 8

Bicep Curls
3 x 6 x 50kg

Decline Pushups
23, 23, 21

Pullups
12, 13, 9

Tricep Kickbacks
3 x 8 x 13.5kg

Wrist Rolls
3 x 5kg

Side Bridge, 80 secs
Front Bridge, 100 secs

Mar 4

Hang Cleans
2 x 4 x 83.5kg

Back Squats
7 x 128.5kg
2 x 6 x 128.5kg

Speed Skaters
4 x 24

Mar 5

Bench Press
7 x 83.5kg
6 x 83.5kg
5 x 83.5kg

Explosive Pushups
3 x 8

Bicep Curls
3 x 6 x 50kg

Tricep Kickbacks
3 x 8 x 13.5kg

Wrist Rolls
3 x 5kg

Press Up Challenge
4 x 25 (90 sec rest)

Side Bridge 2 x 80 secs
Front Bridge 105, 120 secs

Mar 6

Box Jumps
6 x 110cm

Track Work
20m – 3.18
4 x (2 x 20m sled, 20m run) (4 mins)
3.84, 3.87, 3.25 light sled + 10kg
4.09, 4.18, 3.21 medium sled + 10kg
4.06, 4.21, 3.25 ” ”
4.06, 4.15, – ” ”

Box Jumps
6 x 110cm

Hard Tempo
3 x 4 x 100m (30 sec, 2.5 mins)

15.2, 16.0, 15.2, 15.2
14.8, 15.3, 15.0, 15.0
14.6, 14.7, 15.0, 14.8

Mar 8

Alternate Shoulder Press
3 x 8 x 26.5kg

Inverted Rows
3 x 8

Bicep Curls
3 x 7 x 50kg

Decline Pushups
26, 26, 22

Pullups (Towel Grip)
7, 9, 7 and hang to failure

Tricep Kickbacks
2 x 8 x 13.5kg
1 x 8 x 14.5kg

Mar 10

Speed Skaters
2 x 26

Hang Power Cleans
2 x 4 x 83.5kg (easy)

Back Squats
7 x 128.5kg
2 x 6 x 128.5kg

Mar 11

P90X – Ab Ripper X

Mar 12

P90X – Ab Ripper X
400 reps

Bench Press
8 x 83.5kg
2 x 6 x 88.5kg

Explosive Pushups
3 x 8

Bicep Curl
3 x 6 x 51kg

Tricep Kickbacks
3 x 8 x 16kg

Press Up Challenge
4 x 25

Chin Ups (Towel)
6, 7, 4

Mar 14

Box Jumps
3 x 110cm
3 x 115cm

Track Work
20m – 3.21
4 x (2 x 20m sled, 20m run) (4 mins)
4.14, 4.05, 3.17 med sled + 10kg
3.99, 4.15, 3.18 up to med sled + 12.5kg after sub-4 run
4.26, 4.15, 3.15
4.11, 4.22, 3.08

Box Jumps
6 x 110cm

Tempo
4 x 300m (2.5 mins)
53.0, 52.3, 51.1, 51.9

Mar 17

Hang Power Cleans
3 x 10 x 58.5kg

Back Squats
3 x 10 x 108.5kg

Weighted Pressups
3 x 10 x 15kg

P90X – Ab Ripper X
400 reps, three stops

Mar 19

Hang Power Cleans
3 x 5 x 78.5kg

Back Squats
2 x 5 x 131kg
1 x 4 x 131kg

Speed Skaters
3 x 26

Bench Press (1)
1 x 5 x 91kg
2 x 4 x 91kg

Explosive Pushups (1)
3 x 8

Bicep Curl
3 x 8 x 45kg

Tricep Kickbacks
3 x 8 x 16kg

Chin Ups (Towel)
10, 9, 10

Side Bridge 120 secs PB!!
Front Bridge 150 secs =PB!!

Mar 21

Box Jumps
5 x 105cm standing
5 x 110cm hop
5 x 115cm hop

Track Work
250m – 33.1
200m – 27.1
150m – 18.7

Mar 22

Hyperextensions
3 x 15

Pullups (Towel)
11, 9, 10

Upright Rows
3 x 8 x 46kg

Inverted Rows
3 x 9

Hang Power Cleans
3 x 5 x 78.5kg

Back Squat
3 x 5 x 131kg

Weighted Pressup
3 x 5 x 25kg

Ab Ripper X
400 reps

Mar 23

Box Jumps
2 x 5 x 110cm standing
3 x 5 x 110cm running

Bounding
3 x 30m (16, 14, 14) – strides required to get over 30m line

Track Work
3 x 40m (5.56, 5.62, 5.55)

Sleds (no added weight)
4 x 40m (6.44, 6.40, 6.42, 6.33)

Mar 24

Hang Power Cleans
3 x 10 x 58.5kg

Back Squats
3 x 10 x 108.5kg

Weighted Pressup
3 x 10 x 17.5kg

Ab Ripper X
400 reps

Mar 26 – Part 1

Hang Power Cleans
5 x 78.5kg
4 x 81kg
3 x 83.5kg
2 x 86kg
1 x 88.5kg

Back Squats
5 x 131kg
4 x 133.5kg
3 x 136kg
2 x 138.5kg
1 x 138.5kg

Weighted Pressup (1)
3 x 5 x 25kg

Explosive Pushups (1)
3 x 8

Part 2 – 1am

Bicep Curls
3 x 8 x 45kg

Tricep Kickbacks
3 x 8 x 16kg

Chin Ups (Towel)
6, 7, 5

Side Bridge 90 sec
Front Bridge 120 sec

Mar 28

Box Jumps
5 x 110cm standing
5 x 110cm hop
5 x 115cm hop

Track Work
250m – 35.6 (****ing ****)
200m – 26.7
150m – 18.8
100m – 12.1
50m – 6.25
TOTAL = 99.45 secs

So pissed off with my first rep I was fuming. Why turn up to the fucking track if you can’t even hit the first fucking rep. I think I pussied out in the acceleration phase and held a slower top speed all the way round. It got better and faster as the session progressed and I am happy to target a faster total time next week.

Mar 30

Hang Power Cleans
2 x 10 x 58.5kg
1 x 10 x 63.5kg

Back Squats
3 x 10 x 108.5kg

Weighted Pushups
3 x 10 x 25kg

[Fraser_9to5]

Feb 1

Tricep Kickbacks – 4 x 8 x 11kg

Pullups – 17, 18, 12

BB Upright Rows – 3 x 8 x 46kg

Inverted Rows – 3 x 8

BB Shrugs – 3 x 8 x 78.5kg

Side Bridge 2 x 75 secs
Front Bridge 2 x 90 secs

Feb 2

Donkey Kicks (5 sec ISO) – 2 x 10

SL Glute Bridge (5 sec ISO) – 2 x 10

Back Squats – 9 x 118.5kg, 8 x 118.5kg, 7 x 118.5kg

Seated Band Abduction – 20, 15

Ab Wheel Rollout – 4 x 15

Feb 5

Donkey Kicks – 2 x 20 x 2.5kg

SL Glute Bridge – 2 x 20

Back Squats – 10 x 118.5kg, 2 x 8 x 123.5kg

Seated Band Abduction – 2 x 20

Ab Wheel Rollout – 4 x 18

Feb 6

One Arm Pressup (Dresser) – 5 x 5

Inverted Rows – 3 x 8

Wide Arm Pushups – 17, 18, 19

Bicep Curls – 3 x 8 x 45kg

Decline Pushups – 27, 24, 20

Renegade Rows – 3 x 12 x 5kg

Feb 7

Box Jumps – 1 x 105cm, 5 x 110cm

Track Work
7 x 15m (2 mins)
7 x 25m (3 mins)

Box Jumps 1 x 110cm, 5 x 115cm

Feb 9

Donkey Kicks – 2 x 20 x 2.5kg

SL Glute Bridge – 2 x 20

Back Squats – 10 x 123.5kg, 7 x 128.5kg, 6 x 128.5kg

Seated Band Abduction – 2 x 20

Side Bridge, 2 x 75 secs
Front Bridge, 2 x 90 secs

Feb 12

Donkey Kicks – 2 x 20 x 2.5kg

SL Glute Bridge – 2 x 20

Back Squats – 2 x 8 x 128.5kg, 6 x 128.5kg

Seated Band Abduction – 2 x 20

Side Bridge, 2 x 80 secs
Front Bridge, 2 x 100 secs

Feb 13

Tricep Kickbacks – 4 x 8 x 12kg

Bicep Curls – 3 x 6 x 50kg

Explosive Pushups – 3 x 10

Chin Ups – 14, 14, 12

Wide Arm Pushups – 20, 20, 20

Diamond Pushups – 15, 14, 12

Weighted V-Situps
12 x 5kg hand, 5kg feet
2 x 12 x 7.5kg hand, 5kg feet

Feb 14

Box Jumps
2 x 105cm
3 x 110cm
3 x 115cm

Track Work
6 x 20m (2.5 mins)
4 x 30m (3.5 mins)
2 x 30m (4.5 mins)

Feb 15

Pullups – 14, 15, 12

Inverted Rows – 3 x 9

Upright Rows – 3 x 8 x 46kg

Hyperextensions – 3 x 10

BB Shrugs – 3 x 8 x 78.5kg

Feb 16

Donkey Kicks – 2 x 20 x 2.5kg

SL Glute Bridge – 2 x 20

Back Squats – 2 x 8 x 128.5kg, 1 x 7 x 128.5kg

Side Bridge, 60 secs
Front Bridge, 60 secs

Renegade Rows – 4 x 10 x 5kg

Feb 18

Rugby Match (Won 46-12)

Played outside centre as a few of the backs were away this week. Scored the first try from inside our own half, saw a gap and burst through it and then fended off the full back to touch down. I felt quicker and stronger than I’ve ever been on the pitch and wouldn’t mind testing my skills for the 3rds next time i’m free. Got taken off early in the 2nd half which was a bit annoying because i’d played a whole half uphill and wanted to show my pace on a decline.

Feb 22

Hang Power Cleans
2 x 88.5kg
3 x 93.5kg
4 x 88.5kg

Back Squats – 20 x 88.5kg PB

Speed Skaters – 3 x 20

Weighted V-situps
5 x 12 x 7.5kg Hand, 5kg Feet

Feb 24

Alternate Shoulder Press – 4 x 8 x 24kg

Underhand Inverted Rows – 3 x 8

Bicep Curls – 3 x 6 x 50kg

Decline Pushups – 21, 22, 19

Pullups – 12, 12, 12

Tricep Kickbacks – 3 x 8 x 13.5kg

Side Bridge, 70 secs
Front Bridge, 100 secs

Feb 27

Tricep Kickbacks – 4 x 8 x 13.5kg

Bicep Curls – 3 x 6 x 50kg

Explosive Pushups – 3 x 8

Chin Ups – 15, 17, 14

Wide Arm Pushups – 19, 19, 17

Diamond Pushups – 14, 14, 11

Weighted V-Situps
4 x 15 x 7.5kg hand, 5kg feet

Feb 28

Rugby Training

Feb 29

Pullups – 16, 15, 13

Inverted Rows – 3 x 9

Upright Rows – 3 x 8 x 46kg

Hyperextensions – 3 x 12

BB Shrugs – 3 x 8 x 78.5kg

Renegade Rows – 4 x 10 x 5kg

[Fraser_9to5]

3 May

Hex Bar DL – 2 x 3 x 130kg
Swiss Ball HS Curl – 2 x 10
Hip Thrusts – 3 x 10 x 90kg
Sprinter Sit ups – 3 x 20
Conditioning: Jump Squats 150 in 7:36 (cramp)

I needed 3 sets of HS curls to “complete” the next level but I was clearly capable of that so moved on to hip thrusts. I got calf cramp during jump squats so they took a lot longer. This session is two days early as I have a super busy day on the 5th.

6 May

Pushups – 23,22,21
A1 Chin Ups – 3 x 10
A2 Face Pulls – 3 x 10
Lat Raises – 4 x 12 x 3.5kg
B1 BB Shrug – 3 x 10 x 80kg
B2 DB Tri Ext – 3 x 10 x 15kg
Swiss Ball Situps – 3 x 12 x 20kg

Good session, flying up for chin ups and shrugs were strong too.

7 May

Running warm up – https://www.youtube.com/watch?v=FJdU4GhdQf0
Grass Shuttle Runs: 4 x 4 mins (3 mins rest)

Similar pace to last week but with a minute less rest. When I do something like this I think back to a book on habits where there’s three zones: comfort, stretch and stress. You panic yourself in the stress zone by trying too much and you don’t change at all in your comfort zone. I was trying to keep a pace that meant my breathing was uncomfortable but not extreme and not letting up for the whole 4 minutes. I can tell from the pace I go through the first rep in that my fitness is in a better place than week 1.

[Fraser_9to5]

30 Apr

Running warm up – https://www.youtube.com/watch?v=FJdU4GhdQf0
Grass Shuttle Runs: 4 x 4 mins (4 mins rest)

Completed this with no concern at all that it might damage my hamstring, I was able to run relaxed and whatever pace I wanted. I check my watch at the point I was completing my 3 minute runs in week 1 and recently it’s been ~2:50 but the first rep I went through in 2:33 then the rest back at 2:50 pace. I pushed myself quite hard and was briefly on the floor after a few reps before getting up and walking it off.

2 May

Bench Press – 2 x 3 x 95kg
Incline DB Bench Press – 16, 13 x 25kg
A1 DB Rows – 3 x 9 x 35kg
A2 Rear Delt Flyes – 3 x 8 x 3.5kg
EZ Bar Curls – 3 x 12 x 31kg

Start of week 5. The upper body is very manageable, this session was no more than 45 minutes thanks to the superset. Bench press is maintenance, meaning the goal is to maintain my current strength rather than progress it and that seems to be effective.

[Fraser_9to5]

25 Apr

Stretches – Hamstring spectrum, Holding Large Globe, General Quad, Calf, Shin, Sole of Foot

Bench Press – 2 x 3 x 95kg
Incline DB Bench Press – 17, 13 x 25kg
A1 DB Rows – 3 x 8 x 35kg
A2 Rear Delt Flyes – 3 x 8 x 3.5kg
EZ Bar Curls – 12,11,11 x 31kg

26 Apr

Swiss Ball HS Curl (assisted) – 1 x 10
Hamstring Bridge Walkouts – 2 x 10

Swiss ball curl was causing discomfort in the injured hamstring and I completed one set of 10 with my arms holding a squat rack to reduce the effort the legs put in before switching to walkouts. The walkouts were much better than last week and I consider that Phase 2 completed from this recovery protocol https://thebarbellphysio.com/ultimate-guide-hamstring-strain-rehabilitation/ maybe 5-7 days before I want to try the swiss ball though.

28 Apr

Hex Bar DL – 2 x 3 x 130kg
Hip Thrusts – 10 x 60kg, 2 x 10 x 70kg
Sprinter Sit ups – 3 x 20

I skipped the conditioning as it was KB swings and my leg had done enough. Hex bar was back to what I lifted in week 1 while hip thrusts were at 70kg vs 100kg in week 1. This time next week I’ll do conditioning meaning I’m almost doing all of WS4SB 3 except for the sprint session.

29 Apr

Push ups – 30, 22, 18
A1 Chin up – 10,9,9
A2 Face Pull – 10,10,10
Lat Raises – 4 x 12 x 3.5kg
B1 BB Shrug – 3 x 10 x 75kg
B2 DB Tricep Ext – 3 x 15 x 13.5kg
Swiss Ball Situps – 3 x 12 x 20kg

Good session, felt strong. Upped the shrugs, completed all reps of tricep extension and brought back the ab exercise. This is Week 4 Day 5 and even with my injury I am probably going to end up fitter by the end of week 5.

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