Fraser_9to5

[Fraser_9to5]

NOTE: Upper body is in Bigger Arms in Six Weeks.

7 Feb

Back Squats – 25 x 75kg

Have been off for two weeks recovering from a horrible leg session that included 500 walking lunges, thought I’d take it easy and do one big set.

11 Feb

Back Squat – 3 x 6 x 110kg
RDL – 6,6,5 x 90kg (grip failed)
DB Reverse Lunge – 3 x 12 x 15kg per leg
Lateral Lunge – 2 x 10 x 10kg
SL Calf Raise – 3 x 12 x 10kg
Hollow Rock – 3 x 30 secs
Jump Squats – 150 in 5:34

Added in conditioning and will continue to do so. Squats were close, almost didn’t attempt the final rep but in the end it went up fine. My squat should be up at 120kg+ so I’m hoping it gets there quickly.

[Fraser_9to5]

Dec 3

Deload week

Deadlift 5 x 60kg, 5 x 75kg, 5 x 90kg
DB OHP 3 x 5 x 20kg
Press-ups 3 x 15

Dec 6

Rugby Match – 5th XV (Won 12-3)

Dec 9

KB Swings 2 x 15 x 15kg
Abductor/Adductor Raise 2 x 15
Power Clean 2 x 70kg, 2 x 75kg, 2 x 80kg, 2 x 85kg
Hex Bar Deadlift 5 x 100kg, 5 x 115kg, 8 x 130kg
Pogo Jumps 4 x 25 x 2.5kg
RDL 5 x 10 x 65kg
Leg Raise 4 x 9
Plate Pinch 3 x 30 secs w 10kg
Bench Press 5 x 75kg, 5 x 85kg, 5 x 97.5kg
Machine Row 5 x 10 x 20kg
DB Bench Press 27.5kg x 20, 20, 20, 16, 12
Cable Curl 5 x 10 x 35kg
Rotator Cuff

Dec 12

KB Swing 2 x 15 x 15kg
Adductor/Abductor Raise 15
Power Clean 2 x 75kg, 2 x 80kg, 2 x 85kg
Back Squat 5 x 90kg, 5 x 105kg, 7 x 120kg
BBB Back Squat 3 x 10 x 100kg

OHP 5 x 45kg, 5 x 50kg, 5 x 57.5kg
A1 Bench Press 80kg x 10, 5, 5, 4 (30-60 secs between exercises)
A2 Pull-ups 11, 7, 6

Dec 16

Machine Row 6 x 10 x 20kg
Bench Press 6 x 3 x 95kg
Alternate DB Bench Press (2 mins) 5 x 20 x 27.5kg, 16 x 27.5kg
Cable Curl 12, 12, 8, 8 x 35kg, 10 x 30kg
Rotator Cuff

Dec 17

BW 76.7kg (169lbs)

KB Swings 2 x 15 x 15kg
Adductor/Abductor Raise 2 x 15
Power Clean 2 x 70kg, 2 x 75kg, 2 x 80kg, 2 x 85kg, 2 x 90kg
Hex Bar Deadlift 3 x 107.5kg, 3 x 122.5kg, 7 x 137.5kg
Pogo Jumps 4 x 25 x 2.5kg
RDL 5 x 10 x 65kg
Hanging Leg Raise 4 x 10
Plate Pinch, double hand 3 x 30 secs x (2 x 10kg plates)

Dec 20

Rugby Match – 3rd XV (Won 78-7)

Played bottom of the table. So easy to break their defensive line that the ball rarely came out to me. Think I touched it three times and passed every time. Ran a lot of support lines, think I could’ve got 4-5 tries if people weren’t so selfish.

Dec 21

KB Swing 2 x 15 x 20kg
Adductor/Abductor Raise 2 x 15
Power Clean 2 x 70kg, 2 x 75kg, 2 x 80kg, 2 x 85kg
Back Squat 3 x 100kg, 3 x 112.5kg, 8 x 125kg
BBB Back Squat 5 x 10 x 90kg – filthy
Glute Bridge 3 x 12 x 30kg

Dec 24

Seated OHP 3 x 3 x 60kg
Lat Pulldown 10 x 50kg, 3 x 10 x 45kg, 1 x 10 x 40kg
Bench Press 3 x 10 x 65kg, 1 x 8 x 60kg
A1 Tricep Cable Pushdown 3 unknown plates on machine x 10, 10, 10, 12, 15
A2 Bicep Curls 5 x 10 x 30kg

Dec 30

BW 76.5kg (169lbs)

KB Swings 2 x 15 x 15kg
Adductor/Abductor Raise 2 x 15
Power Clean 2 x 70kg, 2 x 75kg, 2 x 80kg, 2 x 85kg
Hex Bar Deadlift 5 x 115kg, 3 x 130kg, 2 x 147.5kg
Pogo Jumps 4 x 25 x 2.5kg
RDL 5 x 10 x 70kg
Hanging Leg Raise 4 x 10

Dec 31

Bench Press 6 x 3 x 95kg
Machine Row 6 x 10 x 20kg
DB Bench Press 27.5kg x 10, 10, 10, 8, 5, 5
Tricep Cable Pushdown 6 x 10 x 25kg
Cable Curl 6 x 10 x 35kg
Rotator Cuff

——————————–

Quite a strong year, bench in particular was over 100kg a few times. Chopping and changing my sessions a lot.

[Fraser_9to5]

Nov 3 (Deload)

Hex Bar Deadlift 5 x 60kg, 5 x 75kg, 5 x 90kg
OHP 5 x 27.5kg, 5 x 32.5kg, 5 x 40kg

Nov 5 (Deload)

Bench Press 5 x 45kg, 5 x 55kg, 5 x 65kg

Nov 6 (Deload)

BW: 73.7kg (162lbs)

Hex Bar Deadlift 5 x 60kg, 5 x 75kg, 5 x 90kg
Pilates (20 mins)

Nov 9

BW: 74.1kg (163lbs)

KB Swings 2 x 10 x 15kg
Power Clean 2 x 5 x 70kg – performed as singles
Hex Bar Deadlift – 5 x 97.5kg, 5 x 112.5kg, 11 x 127.5kg
Pogo Jumps 4 x 25 x 2.5kg
RDL 4 x 10 x 65kg
Adductor/Abductor Raise 2 x 15
Grip Strength: Hex Bar Hold 100kg for 34 secs

Nov 10

OHP 5 x 42.5kg, 5 x 50kg, 8 x 55kg
Pulllups 5 x 6
A1 Curls 15kg x 10, 10, 9
A2 Crushers 15kg x 10, 10, 10
Plank 40 sec, V-Sit 15

Nov 12

Bench Press 5 x 75kg, 5 x 85kg, 5 x 97.5kg
Incline Rows 4 x 8 x 22.5kg
Close Grip Bench Press 4 x 8 x 70kg
Rotator Cuff 2 x 12 x 5kg

Nov 15

Rugby Match – 3rd XV (Won 41-5)

Scored one try.

Nov 17

Workout in a real gym! Metroflex in South London. http://goo.gl/7ZP1XB

KB Swing 2 x 10 x 15kg
Power Clean 3 x 4 x 70kg
Hex Bar Deadlift 3 x 105kg, 3 x 120kg, 7 x 135kg
Pogo Jump 4 x 25 x 2.5kg
RDL 4 x 10 x 65kg
Abductor/Adductor Raise 2 x 15
Hanging Leg Raise 4 x 8
Plate Pinch 3 x 20 secs with 2 x 5kg plates (so 10kg with left hand, then swap hands every 20 secs)

Nov 18

Bench Press 3 x 80kg, 3 x 90kg, 3 x 102.5kg
Incline Row (machine) 12 x 15kg, 3 x 12 x 17.5kg
Alternate DB Bench Press 32.5kg x 20, 20, 12, 12
Alt DB Curls 15kg x 10, 10, 9, 8
Rotator Cuff 2 x 12 x 5kg
Ab Wheel 3 x 15 (60 secs)

There are definitely some machines that I haven’t the scoobiest f**king doo how to use but I watched a guy use the machine row and jumped on after him to save me finding a sturdy bench for incline rows.

Nov 19

KB Swing 2 x 15 x 15kg
Hex Bar Deadlift 3 x 105kg, 3 x 120kg, 3 x 135kg
Pogo Jumps 3 x 25 x 2.5kg
Back Squat 3 x 10 x 100kg (60 secs)
Adductor/Abductor Raise 2 x 15
Hanging Leg Raise 4 x 8

Nov 20

BW: 73.4kg (162lbs) – not bad the day after legs

OHP 3 x 45kg, 3 x 52.5kg, 5 x 60kg
Pullups (35 total) 7, 10, 6, 6, 5 + 1
Close Grip Bench Press 8, 8, 8, 6 x 70kg
Single Arm DB Extension 16kg x 10, 7 – abandoned when I realised I could do tricep pushdown on the cable machine
Tricep Pushdown – 4 x 10 x 25kg
Bicep Cable Curl – 1 x 10 x 30kg, 2 x 10 x 35kg

Like a kid in a candy shop! It didn’t cross my mind that I can use the cables for my triceps and i’m really pleased with the pump I got with that compared to normal bi/tri work.

Nov 22

Rugby Match – 3rd XV (Lost 72-14)

Nov 24

Abductor/Adductor Raise 15 reps
KB Swing 2 x 15 x 15kg
Power Clean 3 x 4 x 70kg
Hex Bar Deadlift 5 x 112.5kg, 3 x 127.5kg, 2 x 145kg – grip was slightly wrong and the bar was tilting forwards
Pogo Jump 4 x 25 x 2.5kg
RDL 4 x 10 x 65kg
Hanging Leg Raise 4 x 8
Plate Pinch 3 x 20 secs with 2 x 5kg plates

Nov 25

Bench Press 5 x 85kg, 3 x 97.5kg, 1 x 107.5kg (assisted?)
Alternate DB Bench Press 27.5kg x 20, 20, 20, 18, 14 (60 secs)
Incline Row (machine) 3 x 10 x 20kg, 2 x 10 x 17.5kg
Cable Curls 5 x 10 x 35kg (60 secs)
Rotator Cuff 15 x 4.5kg external, 8 x 8.5kg internal

Nov 27

KB Swing 2 x 15 x 15kg
Power Clean 2 x 70kg, 2 x 75kg, 2 x 80kg, 2 x 85kg
Hex Bar Deadlift (hold just above floor 5 secs) 4 x 3 x 90kg
Back Squat 10, 10, 10, 6 x 100kg (60 secs)
Adductor/Abductor Raise 2 x 15
Hanging Leg Raise 4 x 9

Nov 28

OHP 5 x 50kg, 3 x 55kg, 4 x 62.5kg
Pull-ups (35 total) 13, 10, 6, 6
Bench Press 80kg x 10, 7, 5, 4, 4 (90 secs)
Tricep Pushdown – 5 x 10 x 25kg
Bicep Cable Curl – 4 x 10 x 35kg

[Fraser_9to5]

Oct 1

BW: 72.2kg / 159lbs

OHP 5 x 45kg, 3 x 50kg, 7 x 57.5kg
Pullups – 9, 7, 7, 5, 2
A1 DB Hammer Curls 20,20 x 10kg
A2 DB Skull Crushers 20,20 x 10kg
Burpees (1 min on/off) 22, 7* – *stopped as my bicep was pulling when on the ground

I tweaked my bicep on Sunday the morning after rugby and was hoping to sneak through this session without it flaring up.

Oct 2

Pilates (20 mins)

Oct 4

Rugby Match – 3rd XV (Won 59-17)

Scored one try.

Oct 6

KB Swing (warm up) 2 x 10 x 15kg
Power Clean 3 x 8 x 60kg
Hex Bar Deadlift 5 x 105kg, 3 x 120kg, 5 x 132.5kg
Pogo Jumps 4 x 25 x 2.5kg

RDL 4 x 8 x 60kg (90 secs)

Abductor/Adductor Raises 2 x 15

Oct 6 part 2

BW: 72.7kg (160lbs)

Bench Press 5 x 82.5kg, 3 x 92.5kg, 2 x 105kg
Incline Row 5 x 10 x 22.5kg
Close Grip Bench Press 10,10,10,10,8 x 60kg
A1 Bicep Curls 20,20,20,18 x 10kg
A2 Skull Crushers 20,20,20 x 10kg
Rotator Cuff 2 x 12 x 5kg

Oct 9

BW: 73.3kg (161lbs) – poor diet last few days so not a lean gain

OHP 5 x 40kg, 5 x 47.5kg, 11 x 52.5kg
Pullups – 9, 8, 6, 5, 2
Ab Circuit (2 sets, 30 secs rest):
B1 Stir the Pot – 7 each way
B2 Side Plank with Raised Leg – 2 x 30 secs per side
B3 Hanging Leg Raise – 8
Burpees 1 min on/off x 3 – 20, 20, 20 – wasn’t happy with my overeating so put these back in for today

Oct 11

BW: 72.8kg (160lbs)

KB Swing (warm up) 2 x 10 x 15kg
Power Clean (2nd warm up) 3 x 6 x 65kg
Hex Bar Deadlift 5 x 95kg, 5 x 110kg, 8 x 122.5kg
Pogo Jumps 4 x 25 x 2.5kg
RDL 4 x 10 x 62.5kg (90 secs)
Abductor/Adductor Raises 2 x 15

Oct 12

BW: 72.5kg (160lbs) – always goes down the day after leg day

Bench Press 5 x 75kg, 5 x 85kg, 6 x 95kg
Incline Row 10,10,10,10,8 x 22.5kg
Close Grip Bench Press 10,10,10,10,8 x 60kg
A1 Bicep Curls 10kg x 20,20,20,20
A2 Skull Crushers 10kg x 20,20,20,16
Rotator Cuff 2 x 12 x 5kg
Abs – 3 x (Front Plank 30 sec w squeeze, V-Situp x 15)

Oct 14

BW: 72.9kg (161lbs)

KB Swings (warm up) 2 x 10 x 15kg
Hex Bar Deadlift 5 x 100kg, 5 x 110kg, 5 x 122.5kg
Pogo Jumps 4 x 25 x 2.5kg
BBB Back Squats 5 x 10 x 85kg
Glute Bridge 3 x 12 x 25kg

Oct 16

BW: 73.0kg (161lbs)

OHP 3 x 45kg, 3 x 50kg, 7 x 57.5kg
Pullups – 8,7,6,5,4
A1 Bicep Curls 10kg x 20,20,20
A2 Skull Crushers 10kg x 20,20,20
Front Plank 3 x 30 secs
V-Situps 3 x 15

Oct 18

Rugby Match – 3rd XV (Won 19-15)

Oct 19

BW: 73.4kg (162lbs)

OHP 5 x 47.5kg, 3 x 52.5kg, 6 x 60kg
Pullups – 10,8,6,6
Front Plank 3 x 30 secs
V-Situps 3 x 15

Oct 20

BW: 73.5kg (162lbs)

KB Swing (warm up) 2 x 10 x 15kg
Power Clean (2nd warm up) 3 x 6 x 65kg
Hex Bar Deadlift 3 x 102.5kg, 3 x 115kg, 3 x 130kg, 6 x 130kg
Pogo Jumps 4 x 25 x 2.5kg
RDL 4 x 10 x 65kg (90 secs)
Abductor/Adductor Raises 2 x 15

Oct 22

BW: 73.2kg (161lbs)

KB Swings (warm up) 2 x 10 x 15kg
Hex Bar Deadlift 3 x 100kg, 3 x 115kg, 3 x 130kg
Pogo Jumps 3 x 25 x 2.5kg
BBB Back Squats 3 x 10 x 90kg

Bench Press 3 x 80kg, 3 x 90kg, 3 x 102.5kg
Incline Row 3 x 10 x 22.5kg
Close Grip Bench Press 3 x 10 x 60kg
Rotator Cuff 2 x 12 x 5kg
Front Plank 3 x 40 secs, V Sit 3 x 15

Oct 25

Rugby Match – 3rd XV (Won 18-10)

Oct 27

OHP 5 x 42.5kg, 5 x 50kg, 8 x 55kg
Pullups 5 x 6

Oct 28

BW 72.7kg (160lbs)

KB Swings 2 x 10 x 15kg
Power Clean 3 x 6 x 65kg
Hex Bar Deadlift 5 x 110kg, 3 x 122.5kg, 6 x 137.5kg
Pogo Jumps 4 x 25 x 2.5kg
RDL 4 x 10 x 65kg (90 secs rest)
Adductor/Abductor Raise 2 x 15
Hex Bar Deadlift Hold – 70kg for 62 secs

Oct 29

BW 73.0kg (161lbs)

Bench Press 5 x 85kg, 3 x 95kg, 1 x 107.5kg
Incline Row 4 x 8 x 22.5kg (90 secs)
Close Grip Bench Press 8,8,8,5 x 70kg (2.5 mins)
A1 Bicep Curls 12.5kg x 12,12,12,12 (1 min)
A2 Skull Crushers 12.5kg x 12,12,12 (2 min)
Rotator Cuff 2 x 12 x 5kg
Front Plank 3 x 40 secs, V Sit 3 x 15

Oct 31

BW: 73.2kg (161lbs)

KB Swings 2 x 10 x 15kg
Hex Bar DL 5 x 110kg, 3 x 125kg, 2 x 140kg – grip failed almost immediately!
BBB Squat 5 x 10 x 95kg – FMLegs, that was rough

[Fraser_9to5]

Sept 1

Back Squat 5 x 95kg, 5 x 110kg, 3 x 5 x 125kg
Pogo Jumps 4 x 25 x 2.5kg
BBB Back Squats 5 x 10 x 85kg (60 secs)

Sept 2

Bench Press 5 x 75kg, 5 x 85kg, 3 x 5 x 95kg
Incline Row 5 x 10 x 20kg (60 secs)
Close Grip Bench Press 5 x 10 x 55kg (60 secs)
Rotator Cuff 2 x 10 x 5kg
Abs 2 x 2 mins

Sept 5

Back Squat 5 x 100kg, 5 x 115kg, 4,4,3 x 130kg – had to bail out in the first set trying a 5th rep
Pogo Jumps 4 x 25 x 2.5kg
BBB Back Squats 5 x 10 x 90kg (60 secs)
“Stir the pot” abs 3 x 5 each way
Slow Seated Leg Raise 3 x 10

Sept 5

Bench Press 5 x 70kg, 5 x 80kg, 9 x 90kg
Incline Row 10,10,10,7,6 x 22.5kg (60 secs)
Close Grip Bench Press 10,10,10,10,6 x 60kg (60 secs)
Rotator Cuff 2 x 10 x 5kg
Seated Leg Raise 3 x 20
Side Plank with Raised Leg 2 x 20 secs per side

Sept 8

Bench Press 3 x 72.5kg, 3 x 85kg, 7 x 95kg
Incline Row 10,10,10,9,7 x 22.5kg (60 secs)
Close Grip Bench Press 10,10,10,10,8 x 60kg (60 secs)
Rotator Cuff 2 x 10 x 5kg
Ab Circuit (3 sets, 30 secs rest):

A1 Stir the Pot 3 x 5 each way
A2 Side Plank with Raised Leg 2 x 20 secs per side
A3 Seated Leg Raise 3 x 15

Sept 9

Back Squat 5 x 90kg, 5 x 105kg, 7 x 120kg
Pogo Jumps 4 x 25 x 2.5kg
BBB Back Squats 5 x 10 x 95kg (60 secs)
Ab Circuit (30 secs rest):

A1 Stir the Pot 3 x 5 reps each way
A3 Hanging Leg Raise 6, 6, 3

Sept 11

Bench Press 5 x 80kg, 3 x 90kg, 4 x 100kg
Incline Row 10,10,10,9,5 x 22.5kg (60 secs)
Close Grip Bench Press 10,10,10,10,8 x 60kg (60 secs)
A1 DB Hammer Curls 2 x 20 x 10kg
A2 DB Skull Crushers 20, 15 x 10kg
Rotator Cuff 2 x 10 x 5kg
Burpees 3 x 15

Sept 15

Bench Press 5 x 72.5kg, 5 x 82.5kg, 7 x 92.5kg
Incline Row 10,10,10,10,7 x 22.5kg (60 secs)
Close Grip Bench Press 10,10,10,10,8 x 60kg (60 secs)
Ab Circuit (3 sets, 30 secs rest):

A1 Stir the Pot 3 x 5 each way
A2 Side Plank with Raised Leg 2 x 20 secs per side
A3 Hanging Leg Raise 3 x 6

B1 DB Hammer Curls 20,20,18 x 10kg
B2 DB Skull Crushers 20,20 x 10kg

Rotator Cuff 2 x 10 x 5kg
Burpees 3 x 15 – best of 48 secs

Sept 16

Pilates (20 mins) and Stretching (10 mins)

Sept 17

Rugby Training

8 attackers v 4-4-3 guys in tackle pads – like a gauntlet of defenders, had to work on rucking and exposing space

Attack v Defence, ~ 14 per team. Defence kick it out from their try line and come up to defend, turnover ends the game or if attack score.

Sept 18

OHP 5 x 40kg, 5 x 45kg, 8 x 50kg
Strict Pullups (30 total) 8,7,6,5,4 – dead hang each rep
A1 DB Hammer Curls 20,20,20,17 x 10kg
A2 DB Skull Crushers 20,20,20 x 10kg
Ab Circuit (3 sets, 30 secs rest):

B1 Stir the Pot 3 x 5 each way
B2 Side Plank with Raised Leg 2 x 25 secs per side
B3 Hanging Leg Raise 3 x 7

Rotator Cuff 2 x 12 x 5kg
Burpees 3 x 16 – best of 47 secs

Sept 21

Power Clean 2 x 8 x 60kg
Hex Bar Deadlift 5 x 90kg, 5 x 105kg, 10 x 120kg
RDL 4 x 8 x 60kg – easy
Ab Circuit (3 sets, 30 secs rest):

A1 Stir the Pot 3 x 5 each way
A2 Side Plank with Raised Leg 2 x 30 secs per side
A3 Hanging Leg Raise 3 x 8

Sept 22

Bench Press 3 x 77.5kg, 3 x 87.5kg, 4 x 100kg
Incline Row 10,10,10,7,9 x 22.5kg (60 secs)
Close Grip Bench Press 10,10,10,10,7 x 60kg (60 secs)
A1 DB Hammer Curls 20,20,20 x 10kg
A2 DB Skull Crushers 20,20,20 x 10kg
Rotator Cuff 2 x 10 x 5kg
Burpees 3 x 18 – best of 66 secs

Sept 23

Pilates (20 mins) and Stretching (10 mins)

Also did the self myofascial release on my calf from recent article and could tell the next day in pogo jumps.

Sept 24

Hex Bar Deadlift 5 x 90kg, 5 x 105kg, 5 x 120kg
Pogo Jumps 3 x 25 x 2.5kg
BBB Squats 3 x 10 x 85kg
SL Hip Raise – 3 x 12 (15 secs rest between legs)

Sept 25

OHP 3 x 42.5kg, 3 x 47.5kg, 8 x 55kg
Strict Pullups (25 total) 8,7,7,3
A1 DB Hammer Curls 20,20,20 x 10kg
A2 DB Skull Crushers 20,20,20 x 10kg
Ab Circuit (3 sets, 30 secs rest):

B1 Stir the Pot 3 x 6 each way
B2 Side Plank with Raised Leg 2 x 30 secs per side
B3 Hanging Leg Raise 3 x 8

Burpees – Tabata (4 mins) – 51 total

Sept 26

Pilates (20 mins), Stretching (10 mins), Self Myofascial release on HS, Calf, Tib Ant

Sept 27

Rugby Match – 3rd XV (Won 41-8)

Scored two tries.

Sept 30

BW: 72.6kg / 160lbs

Hex Bar Deadlift 3 x 100kg, 3 x 112.5kg, 4 x 125kg
Pogo Jumps 3 x 25 x 2.5kg
BBB Squats 3 x 10 x 85kg
Glute Bridge 3 x 15 x 20kg (90 secs rest)

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