Fraser Young

[Fraser Young]

28 Jan

SL ATS – 3 x 4
Hex Bar Jump Squats – 2 x 5 x 40kg
Seated Box Jumps – 3 x 5
Back Squat – 4 x 8 x 105kg RPE 6.5 (out of 7)

Wanted to test myself with 4 x 8 and pleased to get it done. Could repeat it next week to see if RPE comes down, but more likely to try and play with 110kg.

30 Jan

SL ATS – 3 x 4
A1 Front Squat – 6 x 70kg, 2 x 6 x 75kg, 6 x 80kg
A2 Tuck Jumps – 4 x 6
Swiss Ball HS Curls – 20, 18
Sissy Squat – 18, 16

2 Feb

SL ATS – 3 x 4
Hex Bar Jump Squats – 2 x 5 x 40kg
Practice Jumps – 30 mins (15-20 efforts)

Technique was good, height was disappointing. I was jumping about 58-60cm which on reflection is probably fair given fatigue in my legs from weights. The focus of these months is to get my squat strong enough to do a higher level of Jump Science, so for now measuring my height is a distraction.

Here’s my new technique:

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A post shared by 9to5 Strength (@9to5strength) on Feb 2, 2020 at 4:50am PST

[Fraser Young]

21 Jan

SL ATS – 3 x 4
Hex Bar Jump Squats – 2 x 5 x 40kg
Seated Box Jumps – 3 x 5
Back Squat – 4 x 6 x 105kg RPE 5.8 (out of 7)

I’m ready to start bumping up these weights. If you look at my best lifts log https://strengthlevel.com/52858-9to5strength/squat you can see that my estimated 1RM floats around 125-135kg and it’s on the low end now. I want to squat 2x BW then try a higher level of Jump Science, which right now would mean 145kg.

23 Jan

Digging mud & clay – 3.5 hours

Far from being a rest day, I went to my parents to help my dad dig a trench and load the earth into a skip. There was lots of wet clay soil and it was a struggle, my calves were really tight afterwards.

26 Jan

SL ATS – 3 x 4
Jump Squats – 2 x 4 x 50kg
2 step approach – 6 per side
Floor to Ceiling Jumps – 3 x 8
RLESS – 3 x 8 x 60kg

My hex bar had 50kg on it so I tried heavier jump squats, it might be nice to do a spectrum in case 40kg wasn’t the perfect weight for developing power. My approaches were good, I found Isaiah Rivera on YouTube and his tutorial videos for jumping made so much sense to me https://www.youtube.com/channel/UCw1mvHj6NL86Pj01IeBvjWA I might test my standing vert next week and if it’s good enough I could pop to the basketball court and see if I can touch the backboard. RLESS were much stronger, I rested 90 secs between each leg and that allowed better balance and focus.

[Fraser Young]

WEEK 15

15 Jan

Raised Planche Lean – 7 x 10 secs
L-Sit Tuck Hold – 25,25,19,20,17 secs

Good session.

I had another laser tattoo removal treatment on the morning of the 16th which means I couldn’t do anything the rest of the week. Will resume as normal on the 22nd.

[Fraser Young]

14 Jan

Single Leg Around The Square – 3 x 4
Hex Bar Jump Squats – 2 x 5 x 40kg
Seated Box Jumps – 3 x 5
Back Squat – 4 x 6 x 100kg RPE 5.3 (out of 7)

16 Jan

SL ATS – 3 x 4
A1 Front Squat – 6 x 65kg, 6 x 70kg, 6 x 75kg, 6 x 80kg
A2 Tuck Jumps – 4 x 6
Swiss Ball HS Curls – 18,15
Sissy Squats – 10,11 x 6kg

Used my EZ curl bar for sissy squats, felt better. Pleased to add 5kg in every set of front squats, can probably settle around 75-80kg for a few weeks.

19 Jan

SL ATS – 3 x 4
Jump Squats – 2 x 5 x 40kg
2 step approach – 7 per side
Floor to Ceiling Jumps – 3 x 8
RLESS – 8 x 55kg, 2 x 8 x 60kg

Not focused on RLESS and missed a rep by wobbling, 60kg is tough if I reach full depth. 2 step approaches were good, jumping in the open rather than at my hoop is helping, part of me holds back when I’m getting so close to the wall.

[Fraser Young]

WEEK 13

OFF

Unintentionally. I didn’t train near New Year because I was sharing an apartment and didn’t have a good space to set up. Then I flew back to the UK and had a few days of work. In the back of my head I initially had a vision of my YT video title being “Learning to Tuck Planche in __ days” but the number of days is less and less important to me each time I train.

WEEK 14

7 Jan

Raised Planche Lean – 10,10,10,10,10,10,9 secs
L-Sit Tuck Hold – 25,25,22,22,20 secs

This is my structure from now on. 3 times a week, same exercises each day. I started doubling up my gym days so legs and planche training are an hour or so apart. When I have to go to work it’s tough to squeeze a workout in, so this is easier for me.

9 Jan

V-Sits – 15,14,14,11
Tuck Planche w Toes – 5 x 20 secs

I took the tuck planche position and dropped my lower legs (note I still try to tuck the thighs into chest) which makes it about 60-80% the intensity of a proper tuck planche. I did this for advanced frogstand and it transferred well.

11 Jan

Tuck Planche – 8,8,8,8,6,8 secs (54 total)
1 Arm 1 Leg Plank – 4 x 40 secs

Instead of doing a series of max efforts, I tried to stop short of failure to maintain freshness. I misread my timer for the penultimate hold and it just shows what happens when you take 30 secs off my 3 minute rest. The goal is not to annihilate my shoulders and abs, just aiming for stimulus -> response and building up each week.

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