Fraser Young

[Fraser Young]

WEEK 11

16 Apr

OH Squat – 2 sets
Lateral Exercises – 3 sets each
Jump Squat variation – 4 sets
Squat/Jump superset – 4 sets
Reverse Plank – 3 sets
Balance Exercise – 2 sets

17 Apr

Core/balance/feet supersets

19 Apr

3 Jump Variations – 3 sets each
Jump Practice – 15 mins
RLESS Variation – 3 sets

I felt quite flat in this session but was still getting close to my PB. I trained before 11am and I think I’m most powerful early afternoon, but also there’s a touch of fatigue coming through from the weekly training load. I’m less optimistic about jumping well next Sunday but also more confident that after a deload I’ll be adding at least an inch to my PB.

20 Apr

Core/balance/feet supersets

21 Apr

OH Squat – 2 sets
Lateral Exercises – 3 sets each
Jump Squat variation – 4 sets
Squat/Jump superset – 4 sets
Reverse Plank – 3 sets
Balance Exercise – 2 sets

In my Squat/Jump superset I’ve now set up a hoop in my garden and I was a few inches down on the 21st compared to the 16th. My legs are starting to feel a little heavy again and these are also earlier in the day so I’m not concerned.

Here’s a jump from the 16th, I edited it to show how high I jump relative to myself. This wasn’t my best of the day and the hoop is around 298cm (touching it would mean a 72cm vert).

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A post shared by 9to5 Strength (@9to5strength) on Apr 16, 2020 at 9:30am PDT

[Fraser Young]

WEEK 28

16 Apr

Tuck Planche – 5,5,10,11,12,13,14,13 secs (83 total)

Focus on pushing the ground away.

19 Apr

Planche Lean – 20 secs (warm up)
Bent Arm Tuck Planche – 16,18,15,18,12 secs
PPPu – 3,4,6
L-Sit (raised feet) – 17,17,15 secs

The pseudo push ups were with the biggest lean I could handle, trying to keep the forearm angle as I descend. I didn’t want to get caught up doing the regular tucks as I’d be trying to set a PB and neglect the bigger picture. Will try advanced tuck from next week as I feel ready.

[Fraser Young]

WEEK 10

9 Apr

OH Squat – 2 sets
Lateral Exercises – 3 sets each
Jump Squat variation – 4 sets
Squat/Jump superset – 4 sets
Reverse Plank – 3 sets
Balance Exercise – 2 sets

10 Apr

Core/balance/feet supersets

12 Apr

3 Jump Variations – 3 sets each
Jump Practice – 10 mins
RLESS Variation – 3 sets

13 Apr

Core/balance/feet supersets

14 Apr

OH Squat – 2 sets
Lateral Exercises – 3 sets each
Jump Squat variation – 4 sets
Squat/Jump superset – 4 sets
Reverse Plank – 3 sets
Balance Exercise – 2 sets

Superb week of training, loving this so much. I hit a 2cm personal best on the Sunday session and feel like I’m getting slightly more explosive each week rather than more run down. Here’s my new best vert, 70cm / 27.5″

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A post shared by 9to5 Strength (@9to5strength) on Apr 12, 2020 at 4:23am PDT

[Fraser Young]

20 Mar

TEST DAY

Pull ups – 0 reps

Hardly a surprise, she managed a very slight bend in the arms but was still nowhere near achieving her first pull up. I was impressed at how much her active hand improved and that she was able to start doing negative reps, her grip strength on the 18th for her right hand was up at 38.5kg so she’s certainly stronger, just not there yet.

[Fraser Young]

WEEK 4

This marks the end of the frequency method and a return to more traditional training.

29 Feb

Dynamometer Grip Test 10.30am: Right 36.7kg, Left 31.3kg

Negative Rep (3 secs down) – 1
Bent Arm ISO Hold w Chin Over Bar – 0 secs
Active Hang – 33,30,20,37 secs

This is five max effort sets, starting with the most difficult variation you can handle, taking 2-3 mins rest. My wife managed a controlled negative, so starting at the top of a pull up and lowering slowly for a count of 3. She couldn’t hold the top position at all so she did 4 sets of active hang.

2 Mar

Negative Rep (3 secs down) – 1
Active Hang – 12,8,8,11,9,6,5,6,2 secs

This was a rest-pause method (15 secs rest) starting with the most difficult variation as above, and finishing when you can barely hold the active hang. She’s done deadlifts the day before and said her abs were hurting and so performance was down.

5 Mar

Negative Rep (3 secs down) – 2,1,1,1
Active Hang – 35, 28 secs

This was the same as the first workout of the week but with 6 sets instead of 5. She has improved enough that she can do multiple sets of negative reps, even if it’s only 1-2 reps it’s very controlled.

WEEK 5

It was recommended to take at least 2 days off before doing this week, which involves training 5 days in a row.

9 Mar

Negative Rep (3 secs down) – 4 x 1
Bent Arm ISO Hold w Chin Over Bar – 0 secs
Active Hang – 15 secs

This looks like the end of week 4 but it’s actually 3 sets of the hardest variation you can do, then 1 set each of negative, flexed hang and deadhang. Again still unable to hold the bent arm at the top of a pull up for any amount of time.

10 Mar

Negative Rep (3 secs down) – 8 total

You take the maximum reps you can do of the hardest exercise, multiply by 5, and do that many spread across the day, sort of a more advanced frequency method. It was my fault for not checking until late in the day that this was the session, so she only had time to fit in 8 reps.

11 Mar

Negative Rep (3 secs down) – 2
Active Hang – 9, 2 secs

This was the drop set day with 15 secs rest, aiming to beat the previous attempt. Her hands were really sore from all this exercise and that was the limiting factor which meant she failed the active hang pretty quickly.

12 Mar

Negative Rep (3 secs down) – 9 total

Unable to find time to fit in all 10 quality reps so just 9 here.

13 Mar

Negative Rep (3 secs down) – 4 x 1
Bent Arm ISO Hold w Chin Over Bar – 0 secs
Active Hang – 12 secs

The same session as the 9th.

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