Fraser_9to5

[Fraser_9to5]

1 Apr

OHP 1 x 40kg, 1 x 60kg, 1 x 70kg
Exercise Bike – 25km in 44:50 with resistance 3/7
SL Calf Raises 2 x 10

5 Apr

Bench 8 x 60kg, 5 x 80kg, 3 x 90kg, 1 x 100kg, 0 x 115kg, 1 x 110kg
Pullups 5 x 6

9 Apr

Power Clean 2 x 4 x 80kg
Deadlift 3 x 100kg, 1 x 120kg, 1 x 130kg, 1 x 140kg (belt for 140kg+), 1 x 150kg, 1 x 160kg, 1 x 170kg, 1 x 180kg
Bench Press 4 x 4 x 95kg
Lat Pulldown 10 x 50, 60, 60, 50kg

180kg deadlift was scrappy but 170kg went up smoothly.

13 Apr

Power Clean 3 x 10 x 65kg
RDL 3 x 10 x 70kg
Back Squat 3 x 100kg, 7, 8, 6 x 80kg
Bench Press 4 x 4 x 95kg
Machine Row 4 x 8 x 25kg
DB OHP 3 x 8 x 22.5kg, 1 x 5 x 22.5kg + 3 reps alternate
Pullups 4 x 7

18 Apr

Bench Press 4 x 8 x 70kg
Alt DB Curl 3 x 8 x 12.5kg

22 Apr

Tempo Runs 108 yds (98.75m) 2 x 5 with 50m jog 50m walk (avg 15.8, 14.5)

27 Apr

Tempo Runs (grass)

3 x 4 x 100m (50m jog, 50m walk recovery)

15.8, 15.7, 15.6, 15.0 (avg 15.5)
14.6, 15.0, 15.1, 15.0 (avg 14.9)
15.0, 15.5, 15.5, 13.5 (avg 14.9)

BW Walking Lunge 2 x 30

I had a body-weight of 78.1kg (172lbs) on 27th April. Don’t remember ever being that heavy.

[Fraser_9to5]

1 Mar

OHP 6 x 3 x 62.5kg
T-Bar Row 5 x 12 x 45kg
Bench Press 8,8,8,6,6 x 80kg (2 mins)
Lat Pulldown 6 x 10 x 50kg
Preacher Curl 5 x 8 x 20kg
Ab Ripper X

4 Mar

Power Clean 2 x 5 x 70kg, 5 x 75kg
A1 Back Squat 3 x 5 x 110kg
A2 Borzov Jumps 3 x 5
RDL 10,9,8,7,6 x 70kg
Bench Press (30 reps, 30 secs rest) 80kg x 13, 6, 5, 4, 2
Machine Rows 6 x 10 x 22.5kg
B1 Pull-ups (30) = 9, 7, 5, 5, 4
B2 Alternate DB Press (30) 20kg x 10, 8, 7, 5
Ab Ripper X

7 Mar

Power Clean 3 x 5 x 75kg
A1 Deadlift 3 x 5 x 120kg
A2 Squat Jumps 2 x 5 (forgot them first set)
Back Squat 12, 10, 8 x 90kg, 12 x 90kg, 10 x 95kg, 8 x 100kg
OHP 2 x (6 x 50kg, 5 x 55kg, 4 x 60kg)
T-Bar Row 5 x 10 x 45kg
Lat Pulldown 5 x 10 x 50kg
3 Way Shoulder Raise 12,10,8 x 5kg per hand

10 Mar

Power Clean 3 x 5 x 75kg
Back Squat 3 x 5 x 110kg
Bench Press 3 x 5 x 90kg
Bent Over Rows (smith machine) 6 x 10 x 50kg
Incline DB Press (30 total, 30 secs rest) 25kg x 14, 7, 5, 4
Deadlift 4 x 10 x 100kg (60 secs)
Hex Bar Shrugs 6 x 10 x 40kg

15 Mar

Power Clean 5 x 75kg, 4 x 80kg, 3 x 85kg, 2 x 90kg, 0 x 95kg
Back Squat 5 x 110kg, 4 x 115kg, 3 x 120kg, 2 x 125kg, 1 x 130kg
RDL 4 x 8 x 70kg
Bench Press 5 x 90kg, 4 x 92.5kg, 3 x 95kg, 2 x 97.5kg, 2 x 100kg
Machine Row 4 x 10 x 22.5kg
DB OHP 10 x 25kg, 10 x 22.5kg, 4+4 (alternate) x 22.5kg, 8 (alternate) x 22.5kg
Pullups 8,7,6,5,4

19 Mar

Power Cleans 4 x 4 x 80kg
A1 Back Squat 4 x 4 x 115kg
A2 Borzov Jumps 4 x 4
Deadlift 4 x 10 x 110kg (2 mins)
Bench Press 4 x 4 x 95kg
Lat Pulldown 4 x 10 x 50kg
T-Bar Rows 4 x 10 x 45kg

24 Mar

Abs

25 Mar

Press-ups, 50
Hex Bar DL 3 x 5 x 70kg

30 Mar

Exercise Bike – 25km in 52:52 with resistance 3/7
SL Calf Raises – 10

[Fraser_9to5]

1 Feb

Bench Press 5 x 3 x 92.5kg, 3 x 97.5kg
Pullups 5 x 6
Incline DB Bench 2 sets of 3 x 10 x 22.5kg
Machine Row 6 x 10 x 21.25kg
Kneeling Cable Crunch 4 x 12 x 70kg
Tricep Pushdown 6 x 10 x 35kg

3 Feb

KB swings, Abductor/Adductor & Glute work to warm up
Power Clean 2 x 75kg, 2 x 80kg, 2 x 85kg, 2 x 90kg
Back Squat 4 x 100kg, 4 x 110kg, 4 x 120kg, 2 x 4 x 125kg
Plyo Jumps 2 x 25 x 2.5kg
Smith Machine RDL 5 x 8 x 75kg (90 secs)

5 Feb

OHP 2 x 3 x 60kg, 3 x 3 x 62.5kg, 3 x 60kg
T-Bar Row 6 x 10 x 40kg
Bench Press 5 x 8 x 75kg (2 mins)
Lat Pulldown 10 x 40kg, 3 x 10 x 50kg, 2 x 10 x 40kg
Kneeling Cable Crunches 4 x 12 x 70kg
Cable Curl 6 x 10 x 40kg

7 Feb

Rugby Match – 4th XV (Lost ~70-12)

10 Feb

Power Clean 2 x 2 x 80kg, 2 x 2 x 85kg
Deadlift 4 x 4 x 120kg, 4 x 130kg
Plyo Jumps 2 x 25 x 2.5kg
Bent Over Rows 5 x 5 x 75kg
BBB Deadlift 5 x 10 x 80kg

12 Feb

Bench Press 6 x 3 x 95kg
Weighted Pullups 2 x 6 x 5kg, 3 x 5 x 5kg
Incline DB Press 2 x 3 x 10 x 22.5kg
Machine Row 6 x 10 x 21.25kg
Kneeling Cable Crunch 4 x 15 x 70kg
Tricep Pushdown 5 x 8 x 40kg (90 secs)

14 Feb

Power Clean 2 x 75kg, 2 x 80kg, 2 x 85kg, 2 x 90kg
OHP 6 x 3 x 62.5kg
Back Squat 5 x 4 x 120kg
Plyo Jumps 2 x 25 x 2.5kg
T Bar Rows 3 x 10 x 40kg, 3 x 10 x 45kg, 4 x 55kg
Smith Machine RDL 5 x 8 x 75kg (90 secs)

15 Feb

Bench Press 3 x 8 x 80kg, 7 x 80kg, 5 x 80kg
Lat Pulldown 6 x 10 x 40kg
BB Bicep Curl 3 x 10 x 30kg

17 Feb

Deadlift (deload) 3 x 5 x 70kg
Bench Press (deload) 3 x 5 x 60kg
Exercise Bike 12 mins
Treadmill 12 mins

18 Feb

Exercise Bike – 50 mins

Just plodded along on it, was only there to keep my girlfriend company in the gym.

19 Feb

OHP (deload) 3 x 5 x 30kg
Back Squat (deload) 3 x 5 x 60kg
Abs 3.5 mins

21 Feb

Rugby Match – 5th XV (Won 25-5)

Scored one try.

23 Feb

Power Clean 2 x 75kg, 2 x 80kg, 2 x 85kg
Deadlift 5 x 4 x 125kg
Plyo Jumps 2 x 25 x 2.5kg
Bent Over Rows 5 x 5 x 70kg
Deadlift 5 x 9 x 90kg (75 secs)

24 Feb

Bench Press 2 x 3 x 95kg, 2 x 3 x 100kg, 2 x 3 x 95kg
Weighted Pullups 6,6,5 x 5kg, 2 x 6 x BW
Incline DB Press 3 x 10 x 22.5kg, 10,10,7 x 22.5kg
Machine Row 2 x (2 x 10 x 22.5kg, 1 x 10 x 20kg)
Tricep Dips 15, 12, 9, 8
Ab Ripper X – complete

27 Feb

Power Clean 2 x 75kg, 2 x 80kg, 2 x 85kg
Back Squat 5 x 4 x 120kg
Plyo Jumps 2 x 25 x 2.5kg
RDL 5 x 8 x 80kg

[Fraser_9to5]

22 Jan

Power Clean – 3 x 3 x 75kg
Back Squat – 6,6,6,4 x 107.5kg
Hip Thrusts – 4 x 6 x 100kg
Seated SL Calf Raise – 2 x 15 x 25kg
Standing SL Calf Raise – 2 x 12 x 10kg
Hollow Rock – 3 x 30 secs

Good session, nice to improve hip thrusts. I pushed it in the 3rd set of squats and had nothing for the final set. Switching up calf raises to hit the soleus using a seated raise.

23 Jan

Bench Press – 3 x 6 x 85kg
Pull ups – 3 x 4 x 15kg
BB Rows – 3 x 6 x 70kg
Leg Raises – 3 x 12

Short and sweet, surprised that having done 3 weeks of 50 pull ups a day I struggled so much with them. I did have a week off but perhaps my body needs longer to fully recover. Making a point of including abs more often now.

25 Jan

Walking Lunges – 5 x 100 (3 mins)
Sissy Squats – 13,14,12,13 (52 total)
Swiss Ball HS Curls – 14,14,14,14,14,12 (82 total)
Glute Raises – 14,14,13,14 (55 total)

Wow. I took a caffeine pill to reduce perceived exertion and also made a metal playlist to get me through the lunges, and it worked well at first. The last few sets were very stop-start, doing 10 at a time and the sets were 5.5 to 7 minutes each. I’ve not been paying attention to whether I beat my totals each week in the other exercises, in fact I know I haven’t, but I give my all and stop when my technique breaks down. I do them with 2 minutes rest as longer seems excessive.

I’m incredibly relieved to finish this, my legs feel like they’ve built up a lot of training effect and 10-14 days of rest should see the results come out. I have my before photos and measurements, so once I’m fully recovered I’ll do the after ones and post the results on my YT channel.

Right now it felt like there should have been a middle ground between 50 reps and 300 reps, because going up to 500 reps gave me the impression I was getting diminishing returns and maybe doing 300-400 reps with a small weight would have been a better compromise. If you add up the time I was actively lunging it was around 30 solid minutes, which is crazy. I’m only 72.5kg so perhaps people with BW of 80-90kg would benefit from the greater resistance of the movement and feel like it was doing more for them. I really like the other three exercises though, and will bear them in mind when I’m writing a program for myself, as well as the fact that high rep training is an option and it doesn’t always have to be heavy sets of 3-5 for progress.

[Fraser_9to5]

14 Jan

Power Cleans – 3 x 3 x 75kg
Back Squat – 6,6,5,5 x 107.5kg
Hip Thrusts – 4 x 8 x 90kg
Lateral Lunges – 2 x 10 x 10kg
SL Calf Raises – 3 x 14 x 5kg

Quite annoying to make such slow progress in this session, squats feel no easier each week though hip thrusts are improving which is nice. I think once I finish and let my legs fully recover I will probably jump about 5-10kg in my squats.

17 Jan P.M.

Walking Lunges – 5 x 60, 1 x 100 (400 total)
Swiss Ball HS Curls – 14,16,15,12,9,14 (80 total)
Sissy Squats – 11,12,12,14 (49 total)

18 Jan A.M.

Walking Lunges – 2 x 25 (50 total)
Glute Raise – 12,12,13,14 (51 total)

I split this session up because it was late evening and I needed to factor in food and sleep. The morning session was a nice opportunity to film my reps, though my knees felt like they were going to explode so it was quite tough to do them. Next week is the finale, 500 reps of walking lunges.

Here’s the morning footage, which I plan to use when doing the YouTube results video.

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A post shared by 9to5 Strength (@9to5strength) on Jan 18, 2019 at 1:28am PST

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