Fraser Young

[Fraser Young]

Aug 30

Proper DB Rows
3 x 9 x 23.5kg

Alt DB Bench Press
1 x 18 x 33.5kg
1 x 14 x 33.5kg

BB Curls
2 x 10 x 37kg

Ab Circuit
15 mins

Aug 31

Eccentric SL Ham Curls
2 x 9 x 20kg

Wall Sit/Ski Squats
8 in 120 secs, 35kg

Played basketball for an hour as a warm-up/vert. practice. Wall sit was easy, what a difference a session without acceleration makes to my quads.

Sept 2

Deadlift – 1 x 10 x 93.5kg, 3 x 10 x 98.5kg
SLRDL – 2 x 10 x 44.5kg

Sept 5

Hurdle Jumps – 4 x 8 x 76/84cm
Jumps for Height – 2 x 6
Jump into Lunge – 2 x 6 per leg
Shock Jump – 3 x 5 x 80cm

Squats – 1 x 8 x 110kg, 1 x 8 x 115kg, 2 x 8 x 120kg
Eccentric SL Ham Curls – 1 x 8 x 21.25kg, 1 x 8 x 22.5kg
Side bridge – 1 min per side
Front bridge – 2 mins

[Fraser Young]

Mar 2 AM

Donkey Kicks
2 x 20 x 2.5kg

Bench Press
8 x 78.5kg
5 x 87.5kg
4 x 92kg

Mar 6

County Champs.

Heats – 7.45. Last heat so aware that I didn’t need to go all out to qualify. Less intense out the blocks and eased off at 45m.

Semi – ???. Better start, tense at the end as I was level with a guy and only one automatic qualifying spot. He won by a torso and a bit, maybe 6 or 7 hundredths. Electronic timing broke so we were given hand times, which aren’t even worth reporting.

[Fraser Young]

Feb 2 PM

Bench Press
8 x 78.5kg
2 x 6 x 85.2kg

Feb 4 PM

DB Arm Swings
3 x 40 x 2.5kg per hand

Explosive Press Ups
3 x 8

Stiff Legged Deadlift
2 x 12 x 113kg

Deadlift
3 x 4 x 122kg fast

Feb 11 AM

DB Arm Swings
3 x 40 x 2.5kg per hand

Explosive Press Ups
3 x 8

Stiff Legged Deadlift
2 x 12 x 113kg

Deadlift
3 x 4 x 122kg fast

Feb 14 PM

Clean Pulls
3 x 7 x 72kg

Back Squat (41cm box)
3 x 8 x 108.5kg

Bench Press
3 x 8 x 78.5kg fast

Feb 17 PM

Race – 7.55

It pains me to type that, I am so annoyed at myself. Granted I didn’t reduce my training load because it was a minor competition and I want to peak for counties, but to run my slowest time of the year on a fast track like that is infuriating. I got out ‘ok’, transitioned ‘ok’, and then had a complete absence of a top speed, and everyone just glided away from me. To make it worse there was a false start and I got out like a bullet the first time. The warm up area was too short to do a top speed run so I guess it was just a nasty surprise that I had no top speed to hit.

Back Squats
7 x 108.5kg
7 x 113kg
3 x 7 x 117.5kg
11 x 108.5kg

Feb 20 AM

Clean Pulls
3 x 7 x 72kg

ISO Hamstring Hold
3 x 15 secs

Bench Press
3 x 6 x 81kg fast

Feb 23 AM/PM

Donkey Kicks
2 x 20 x 2.5kg

Seated Abduction
2 x 20

Bench Press
8 x 78.5kg
2 x 5 x 87.5kg

Feb 25 AM/PM

Stiff Legged Deadlifts
2 x 12 x 113kg

Back Squats
2 x 5 x 117.5kg

Explosive Press Ups
2 x 8

Running Arms
3 x 40

Feb 27 PM

Clean Pulls
3 x 7 x 72kg

ISO HS Hold
3 x 15 secs

Bench Press
3 x 7 x 81kg

[Fraser Young]

Jan 16 AM

Clean Pulls
3 x 7 x 72kg

Front Squat
10 x 81kg
10 x 85.5kg
9 x 90kg

Bench Press
2 x 7 x 81kg
6 x 81kg

ISO HF Hold
3 x 15 secs

Jan 19 PM

Clean Pulls
3 x 7 x 72kg

Bench Press
2 x 7 x 83kg
6 x 83kg

Jan 21 AM

RDL

2 x 12 x 108.5kg

Deadlift
5 x 128.5kg
5 x 130.7kg
5 x 128.5kg

Press Ups
2 x 37

ISO HF Hold
3 x 15 secs

Jan 24 PM

Clean Pulls
3 x 7 x 72kg

ISO HS Hold
3 x 15 secs

Front Squat
8 x 87.5kg
8 x 92kg
8 x 94.2kg

Bench Press
2 x 6 x 85.5kg
7 x 78.5kg fast

Standing Plate Twist
3 x 18 x 13.5kg

Jan 30 AM

60m Race

Race 1 – 7.45. False start in the race didn’t help, made to go the second we got back behind our blocks. Got out well and then at 30m I just didn’t have a top speed to hit and didn’t make any progress through the field.

Race 2 – 7.47. Two false starts this time. It’s quite simple – you don’t move until the gun goes. 3rd time I got out the worst, good acceleration and four of us were level at around 35m, when I lost composure and tried to muscle it to the finish.

Frustration venting Deadlift
5 x 128.5kg
2 x 5 x 133kg

Rather annoyed that the false starts weren’t called back until 10m down the track, even if it doesn’t take much out of me it’s still hundredths of a second between a p.b. and angry deadlifts.

Bench Press
8 x 78.5kg
2 x 6 x 85.2kg

[Fraser Young]

WEEK 42

22 Jul

Planche Lean Hold – 28cm x 5,14,14,10 secs
A1 EZ Front Raise – 4 x 10 x 16kg
A2 Pull ups – 11,8,7,7

Good session, I’m looking to progress a little each time and edge closer to a straddle planche. My groin is tight at the moment so I’m avoiding any of the dynamic straddle exercises in favour of isometric holds.

25 Jul

Advanced Tuck Planche – 6,8,7,9,6,4,7,6 secs (53 total)
Sphinx Push ups – 28

This was quite scrappy, it was my abs that let me down as I couldn’t hold my legs off the ground. I’ve got my lean to the point where my weight shifts to the front half of my hands and I’m probably not far from progressing to a straddle. If you look at centre of mass with an advanced tuck compared to a nice wide straddle there’s probably not much between them

Here are my EZ bar front raises, I’ve felt much more positive about my overall upper body strength since I’ve got back in the gym.

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A post shared by 9to5 Strength (@9to5strength) on Jul 22, 2020 at 10:15am PDT

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