Fraser_9to5

[Fraser_9to5]

29 Nov

Standing Vert Test – 52cm/20.5in
Power Clean – 3 x 3 x 60kg
Hex DL – 3 x 3 x 110kg (focus on speed)
Hip Thrust – 3 x 6 x 75kg
Stir The Pot – 3 x 30 secs

Tender adductors from earlier in the week, they really are a weak point. The vert test was moderately enthusiastic but I can go higher. Before vert shock I could do 55cm, weird if I can’t even achieve that. Adductors meant I skipped swiss ball hamstring curls and felt delicate doing deadlifts and hip thrusts.

30 Nov

Forearm Measurements – Left (11 1/4″), Right (11 1/8″)
Grip Dynamometer – Left (47.2kg, 43kg, 50.1kg), Right (51.4kg, 53.3kg, 52.1kg)
Rack Pull 140kg – 2.5 seconds

I’m doing a grip strength 30 day challenge, using only the Power Ball gyroscope for training. These were pre-measurements. Surprised that my dominant arm (left) is weaker.

Incline Bench Press – 3 x 6 x 67.5kg
One Arm DB Row – 3 x 7 x 35kg
Close Grip Bench Press – 6 x 67.5kg, 2 x 6 x 70kg
Inverted Rows – 3 x 12
EZ Reverse Curl – 3 x 8 x 21kg
Stomach Vacuums – 4 x 10 secs

Power Ball – 5 x 8 seconds per arm
Finger Extensions – 2 x 20

The Power Ball was much harder than I thought. I planned to reach top speed and hold it for 10-15 seconds, but very quickly decided 8 seconds was more than enough. I’m not neglecting finger extensions, which train different muscles of the hand and forearm.

2 Dec

Rowing Machine – 4 x 500m (2 mins) in 1:51.7, 1:50.2, 1:52.2, 1:51.0

Power Ball – 5 x 8 seconds per arm
Finger Extensions – 2 x 20

Much better sequence, was trying to go under 1:53 average. Listened to EDM on headphones, seems to help distract me. Last rep was tough, pretended I was competing and needed a strong finish.

[Fraser_9to5]

1 Aug

Push Press – 4 x 4 x 50kg
Chin ups – 4 x 4 x 20kg
OHP – 4 x 4 x 47.5kg
Bench Press – 4 x 4 x 75kg
Pendlay Rows – 4 x 4 x 75kg
Ab Wheel – 3 x 5

3 Aug

Power Cleans – 4 x 4 x 70kg
Hex DL – 4 x 4 x 115kg
Bench Jumps – 4 x 4
RDL – 3 x 7 x 90kg
Sprinter Sit ups – 3 x 30

4 Aug

Push Press – 4 x 4 x 50kg
Chin ups – 4 x 4 x 20kg
OHP – 4 x 4 x 47.5kg
Bench Press – 4 x 4 x 75kg
Pendlay Rows – 4 x 4 x 75kg
L-Sit Hold – 10 x 10 secs

7 Aug

Power Cleans – 3 x 3 x 80kg
Back Squat – 4 x 3 x 105kg, 5 x 115kg
BOrzov Hops – 4 x 3
RLESS (DB) – 3 x 6 x 25kg
Seated Good Morning – 3 x 6 x 30kg
Hollow Rock – 3 x 30 secs

8 Aug

Push Press – 5 x 3 x 60kg
Chin ups – 5 x 3 x 20kg
OHP – 4 x 3 x 55kg, 5 x 60kg
Bench Press – 4 x 3 x 87.5kg, 4 x 95kg
Pendlay Rows – 5 x 3 x 80kg
Ab Wheel – 3 x 8

10 Aug

Power Cleans – 3 x 3 x 80kg
Hex DL – 4 x 3 x 132.5kg, 6 x 145kg
Bench Jumps – 4 x 3
RDL – 3 x 7 x 90kg
Sprinter sit ups – 3 x 30

12 Aug

Push Press – 4 x 3 x 60kg, 7 x 65kg
Chin ups – 4 x 3 x 20kg
OHP – 5 x 3 x 55kg
Bench Press – 5 x 3 x 87.5kg
Pendlay Rows – 6,5,4 x 80kg

—GAP—

60 days of German Volume Training, then Human Flag Training, then Smolov Jr. to finish the year, all in separate training logs.

[Fraser_9to5]

24 July

Power Clean – 3 x 5 x 60kg
Back Squat – 3 x 5 x 77.5kg
Borzov Hops – 2 x 5
RLESS – 3 x 6 x 50kg
Seated Good Morning – 3 x 10 x 30kg
Hollow Rock – 3 x 30 secs

25 July

Push Press – 3 x 5 x 45kg
Chin ups – 3 x 5 x 17.5kg
OHP – 3 x 5 x 42.5kg
Bench Press – 3 x 5 x 65kg
Pendlay Rows – 3 x 5 x 65kg
Ab Wheel – 3 x 5

27 July

Power Cleans – 3 x 5 x 60kg
Hex DL – 3 x 5 x 100kg
Bench Jumps – 3 x 5
RDL – 3 x 8 x 85kg
Sprinter Sit ups – 3 x 30

28 July

Push Press – 3 x 5 x 45kg
Chin ups – 3 x 5 x 17.5kg
OHP – 3 x 5 x 42.5kg
Bench Press – 3 x 5 x 65kg
Pendlay Rows – 3 x 5 x 65kg
Ab Wheel – 3 x 5

29 July

Rowing Machine – 10 x 1 min on 1 min off

31 July

Power Clean – 3 x 4 x 70kg
Back Squat – 4 x 4 x 90kg
Borzov Hops – 4 x 4
RLESS – 3 x 6 x 50kg
Seated Good Morning – 3 x 10 x 30kg
Hollow Rock – 3 x 30 secs

[Fraser_9to5]

1 July

Push Press – 4 x 4 x 50kg
Chin ups – 4 x 4 x 20kg
OHP – 4 x 4 x 47.5kg
Bench Press – 4 x 4 x 75kg
Pendlay Rows – 4 x 4 x 75kg

6 July

Push Press – 5 x 3 x 57.5kg
Chin ups – 5 x 3 x 20kg
OHP – 5 x 3 x 55kg
Bench Press – 5 x 3 x 85kg
Pendlay Rows – 5 x 3 x 85kg

10 July

Power Cleans – 4 x 4 x 70kg
Hex DL – 4 x 4 x 115kg
Bench Jumps – 4 x 4
RDL – 3 x 6 x 85kg

12 July

Push Press – 4 x 3 x 57.5kg, 6 x 65kg
Chin ups – 5 x 3 x 20kg
OHP – 5 x 3 x 55kg
Bench Press – 4 x 3 x 85kg, 9 x 85kg
Pendlay Rows – 5 x 3 x 80kg

[Fraser_9to5]

20 June

Power Cleans – 3 x 5 x 60kg
Back Squat – 3 x 5 x 77.5kg
Borzov Hops – 3 x 5
RLESS – 3 x 6 x 50kg
Seated Good Morning – 2 x 10 x 20kg, 10 x 25kg
Hollow Rock – 3 x 30 secs

23 June

Push Press – 3 x 5 x 45kg
Chin ups – 3 x 5 x 15kg
OHP – 3 x 5 x 42.5kg
Bench Press – 3 x 5 x 65kg
Pendlay Rows – 3 x 5 x 65kg
Ab Wheel – 3 x 5

24 June

Rowing Machine – 10 x 1 min on 1 min off
Sprinter Sit Ups – 3 x 30

26 June

Power Cleans – 3 x 5 x 60kg
Hex DL – 3 x 5 x 100kg
Bench Jumps – 3 x 5
RDL – 2 x 6 x 85kg, 8 x 85kg
Sprinter Sit ups – 3 x 30

27 June

Push Press – 4 x 4 x 50kg
Chin ups – 4 x 4 x 17.5kg
OHP – 4 x 4 x 47.5kg
Bench Press – 4 x 4 x 75kg
Pendlay Rows – 4 x 4 x 75kg
Ab Wheel – 3 x 5

30 June

Power Cleans – 4 x 4 x 70kg
Back Squat – 4 x 4 x 90kg
Borzov Hops – 4 x 4
RLESS – 3 x 6 x 50kg
Seated Good Morning – 2 x 10 x 25kg, 10 x 30kg
Hollow Rock – 3 x 30 secs

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