Fraser_9to5

[Fraser_9to5]

18 Feb

ATS – 3 x 4
Tuck Jumps – 2 x 10
Back Squat – 6,5,5 x 112.5kg (last set with belt)
RDL – 3 x 6 x 90kg
DB Reverse Lunge – 3 x 12 x 15kg
Lateral Lunge – 2 x 12 x 10kg
SL Calf Raise – 3 x 12 x 10kg
Hollow Rock – 40,40,30 secs
Prone Hyper-extension – 3 x 6
Jump Squats – 150 in 4:33

ATS is Around The Square, an exercise from Vert Shock. I tweaked my back in the tuck jumps and didn’t want to injure myself in squats so stuck my lifting belt on for the final set. Jump squats aren’t too bad, might put hands on head to make it more aerobically challenging.

20 Feb

Fasted Walking – 35 mins

21 Feb

Vert Test 52cm/20.5″
Power Clean – 8 x 1 x 80kg
Hex DL – 5 x 3 x 125kg
Hip Thrust – 4 x 8 x 100kg
Swiss Ball HS Curls – 15,10,13,11

Bit miffed my vert isn’t higher. Tried hook grip for power cleans, weird but has potential. Hex DL still really easy.

[Fraser_9to5]

19 Feb

Bench Press – 3 x 6 x 92.5kg
Pullups – 8,8,7 x 10kg
Pendlay Rows – 3 x 6 x 75kg
Zottman Curls – 3 x 7 x 15kg
Bench Dips – 10,10,9 x 40kg
Incline DB Curls – 3 x 11 x 10kg
Decline Skull Crushers – 12,11,9 x 31kg
Rear Delt Raise – 2 x 12 x 2.5kg
BB Wrist Flexion – 20,20,16 x 20kg
DB Wrist Flexion – 20,20,16 x 4.5kg
Leg Raises – 3 x 12

Bench still going strong, every rep done. Made bench dips harder by shortening the recovery because I don’t want to start piling 50-60kg on my lap.

22 Feb

Incline Press – 8,8,7 x 72.5kg
DB Rows – 3 x 7 x 40kg
Close Grip Bench Press – 8,7,5 x 80kg
Reverse EZ Curl – 3 x 6 x 31kg
Seated OH DB Extension – 3 x 12 x 20kg
DB Preacher Curl – 2 x 10 x 12kg
Seated DB Hold – 55,45,33 secs x 20kg

24 Feb

Close Grip Bench Press – 3 x 8 x 80kg
Wide EZ Curls – 3 x 6 x 36kg
EZ Skull Crushers – 3 x 10 x 31kg
DB Hammer Curl – 10,9,7 x 15kg
1 Arm DB Ext – 12,12,10 x 12kg
Concentration Curls – 2 x 10 x 12kg

Bumped regular curls to 36kg and felt wayyy better, bicep was definitely activating here. Arms are feeling thick now, 16 inches with the pump.

[Fraser_9to5]

14 Feb

Vert Test 52cm/20.5″
Power Clean – 8 x 1 x 80kg
Hex DL – 5 x 3 x 120kg
Hip Thrust – 7,8,8,7 x 100kg
Swiss Ball HS Curls – 13,12,11,11
Conditioning (5 mountain climbers, 1 burpee x 25) – 8 mins 45 secs

I had a 55cm vertical in May last year prior to doing Vert Shock, would like to be jumping higher than that this year (I’m considering another vert program). Switched cleans to singles, allows me more focus on maximising each rep and I used a loose 1 min rest. Having done all those lunges in my leg program I felt like increasing my volume, so instead of 3 sets of DL, Hip thrust and Swiss ball curls I did 5, 4 & 4 sets.

[Fraser_9to5]

12 Feb

Bench Press – 3 x 6 x 90kg
Pullups – 8,7,6 x 10kg
Pendlay Rows – 3 x 6 x 75kg
Zottman Curls – 10 x 10kg, 2 x 8 x 12.5kg
Bench Dips – 3 x 8 x 30kg
Incline DB Curls – 12,9,8 x 10kg
Decline Skull Crushers – 3 x 12 x 28.5kg
Rear Delt Raise – 2 x 12 x 2.5kg
BB Wrist Flexion – 15,12,10 & 15,9 x 20kg
DB Wrist Flexion – 15,12,10 & 15,9 x 4.5kg
Leg Raises – 3 x 12

My bench is coming back, 90kg was comfortable. Switched to pendlay rows as I prefer them, slowly lowering each rep. I move Incline DB curls to the higher rep exercise as it feels more of a finisher.

15 Feb

Incline Press – 8,8,7 x 72.5kg
DB Rows – 3 x 6 x 40kg
Close Grip Bench Press – 7,6,6 x 80kg
Reverse EZ Curl – 3 x 8 x 28.5kg
Seated OH DB Extension – 3 x 12 x 20kg
DB Preacher Curl – 2 x 12 x 11kg
Seated DB Hold – 3 x 40 secs x 20kg

Close grip still doesn’t hit the tricep as much as I remember them doing a few years ago. Still effective.

17 Feb

Close Grip Bench Press – 8,8,7 x 80kg
Wide EZ Curls – 3 x 8 x 33kg
DB Skull Crushers – 10,9,8 x 14kg
DB Hammer Curl – 10,10,9 x 14kg
1 Arm DB Ext – 3 x 12 x 10kg
Concentration Curls – 2 x 12 x 10kg

Was at work so did this at a local Virgin Active, hence the different weights. Good session here, used the cable machines for activating biceps & triceps but stuck to my normal main exercises.

[Fraser_9to5]

Dec 3

Bench Press 8 x 82.5kg, 5 x 95kg, 3 x 100kg, 1 x 115kg PB, 0 x 120kg, 0 x 117.5kg
Pendlay Row 6 x 3 x 75kg
A1 OHP 5 x 5 x 57.5kg
A2 Pullups 5 x 5
B1 Bicep Curls 3 x 5 x 42.5kg
B2 Skull Crusher 3 x 5 x 42.5kg

Dec 4

SLRDL 3 x 12 x 50kg
RLESS 25 x 45kg, 20 x 47.5kg, 15 x 50kg
DB Walking Lunge 2 x 30 x 15kg
SL Calf Raise 3 x 20
Tibialis Anterior Raise 3 x 20
Crunches 3 x 20 x 7.5kg
Supine Leg Raises 3 x 20

Dec 5

A1 Incline DB Chest Press 15 x 27.5kg, 12 x 27.5kg, 18 x 22.5kg
A2 DB Row 15 x 27.5kg, 12 x 27.5kg, 20 x 20kg
3 Way Raise 3 x 15 x 5kg
Incline Hammer Rows 3 x 15 x 20kg
B1 DB Preacher Curl 2 x 15 x 15kg
B2 OH 1 Arm DB Ext 2 x 15 x 12.5kg

Dec 8

Hang Power Clean & Jerk 5 x 8 x 47.5kg

Dec 9

Back Squat 4 x 117.5kg, 3 x 4 x 122.5kg, 4 x 125kg, 4 x 120kg
Deadlift 8 x 115kg, 6 x 122.5kg, 4 x 130kg, 3 x 140kg – extra rep
GHR 5 x 5
Calf Raises 3 x 8 x 70kg, 2 x 6 x 80kg
Abs 3.5 mins

Dec 10

Bench Press 8 x 85kg, 5 x 97.5kg, 3 x 102.5kg, 2 x 1 x 115kg =PB, 1 x 110kg, 3 x 97.5kg
Pendlay Rows 6 x 3 x 75kg
A1 OHP 5 x 5 x 60kg
A2 Pullups 5 x 5
B1 Bicep Curls 3 x 5 x 42.5kg
B2 Skull Crushers 3 x 5 x 42.5kg

Dec 11

SLRDL 3 x 12 x 50kg
RLESS 25 x 45kg, 20 x 50kg, 15 x 55kg
DB Walking Lunge 2 x 30 x 17.5kg – up from 15kg
SL Calf Raise 3 x 20
Tibialis Anterior Raise 3 x 20
A1 Crunches 3 x 20 x 7.5kg
A2 Supine Leg Raises 3 x 20

Dec 12

A1 Incline DB Chest Press 15 x 27.5kg, 12 x 27.5kg, 19 x 22.5kg – almost 20 reps…
A2 DB Row 15 x 27.5kg, 12 x 27.5kg, 20 x 22.5kg
3 Way Raise 3 x 15 x 5kg – very tough
Incline Hammer Rows 3 x 15 x 20kg
B1 DB Preacher Curl 2 x 15 x 15kg
B2 OH 1 Arm DB Ext 2 x 15 x 15kg

Dec 13

Run 4 miles (40 mins)

Dec 16

Run 7.2 miles (66 mins)

Dec 17

Bench Press 8 x 85kg, 5 x 97.5kg, 3 x 102.5kg, 1 x 115kg =PB, 1 x 117.5kg PB, 0 x 120kg, 4 x 97.5kg
Pendlay Rows 6 x 3 x 75kg
A1 OHP 5 x 5 x 60kg – again resorted to push pressing
A2 Pullups 5 x 5 – slow eccentric
B1 Bicep Curls 3 x 5 x 42.5kg
B2 Skull Crushers 3 x 5 x 42.5kg

Dec 18

SLRDL 3 x 12 x 50kg
RLESS 25 x 50kg, 20 x 52.5kg, 15 x 57.5kg
SL Calf Raise 1 x 20
Tibialis Anterior Raise 1 x 20
A1 Crunches 1 x 20 x 7.5kg

Dec 20

Back Squat 4 x 117.5kg, 2 x 4 x 122.5kg, 4 x 120kg, 2 x 4 x 115kg
Deadlift 8 x 115kg, 6 x 122.5kg, 4 x 130kg, 2 x 150kg
5 mile run – 45:18 (avg 9:03/mile pace)

Dec 30

12.6 mile run – 2:26:02 (avg 11:30 ish /mile pace)

This was initially meant to be on xmas morning but due to the flooding, and the fact we were running round a lake with a path that’s close to the waters edge at the best of times, we postponed it. It was still pretty dire, we were constantly slipping and had to walk through sections that were ankle deep with water and mud. The one clear section on a decent path was 9:30/mile pace which is what we were hoping for. There were undulating hills and in the last two miles my hip flexors really seized up and again I had to walk hilly sections. I don’t really care about the time it was just a bit of fun, but I think we’d be nearing 2 hours on a dry day.

Overnight my knees ached and I borrowed some trainers that were worn on the outside so my feet were sore throughout and for four days afterwards. Muscles were surprisingly ok but I guess we were going bloody slow, quads, hams, glutes, calves were all fine straight away.

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