Fraser_9to5

[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

[Fraser_9to5]

1 June

Power Cleans – 4 x 4 x 70kg
A1 Hex DL – 4 x 4 x 115kg
A2 Bench Jumps – 4 x 4
RLESS – 4 x 4 x 57.5kg
RDL – 3 x 6 x 80kg
AB Wheel – 3 x 5

2 June

A1 Push Press – 4 x 4 x 52.5kg
A2 Chin ups – 4 x 4 x 15kg
OHP – 4 x 4 x 47.5kg
B1 Bench Press – 4 x 4 x 72.5kg
B2 Pendlay Rows – 4 x 4 x 72.5kg

5 June

Power Cleans – 5 x 3 x 80kg
Back Squats – 5 x 3 x 102.5kg
Borzov Hops – 5 x 3
RLESS – 3 x 67.5kg

Cut RLESS short as I felt awful

6 June

Push Press – 5 x 3 x 60kg
Chin ups – 5 x 3 x 20kg
OHP – 5 x 3 x 52.5kg
Bench Press – 5 x 3 x 82.5kg
Pendlay Rows – 5 x 3 x 82.5kg
3 Way Raise – 3 x 8 x 4.5kg
Leg Raises – 4 x 10

11 June

Push Press – 4 x 3 x 60kg, 3 x 67.5kg
Chin ups – 4 x 3 x 20kg, 5 x 20kg
OHP – 4 x 3 x 52.5kg, 7 x 57.5kg
Bench Press – 4 x 3 x 82.5kg, 6 x 92.5kg
Pendlay Rows – 4 x 3 x 82.5kg, 3 x 92.5kg
Ab Wheel – 3 x 5

13 June

Power Cleans – 5 x 3 x 80kg
Hex DL – 4 x 3 x 132.5kg, 3 x 145kg
Bench Jumps – 5 x 3
RDL – 3 x 6 x 80kg
Sprinter Sit ups – 3 x 30

15 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

[Fraser_9to5]

22 Nov

Incline Bench Press – 3 x 6 x 65kg
One Arm DB Row – 3 x 6 x 35kg
Close Grip Bench Press – 3 x 6 x 65kg
Inverted Rows – 3 x 12
DB Hammer Curl – 3 x 10 x 12.5kg

25 Nov

Rowing Machine – 4 x 500m (2 mins) in 1:54.8, 1:50.0, 1:55.2, 1:52.7

26 Nov

Back Squat – 3 x 6 x 90kg
RDL – 3 x 6 x 90kg
DB Lunge – 3 x 8 x 20kg
Lateral Lunge – 3 x 10 x 10kg (plate)
Single Leg Calf Raise – 3 x 10
Hollow Rock – 3 x 30 secs

RDL was tough, don’t need to go heavier.

27 Nov

Bench Press – 3 x 6 x 80kg
Pull ups – 3 x 6 x 10kg
Push Press – 3 x 6 x 55kg
BB Row – 3 x 6 x 65kg
EZ Curl – 3 x 8 x 26kg
EZ French Press – 3 x 8 x 26kg
Hanging Leg Raise – 3 x 10

Can go heavier on curls and press but all the main lifts were tough, Bench & Push Press in particular.

[Fraser_9to5]

22 May

Power Clean – 3 x 5 x 60kg
A1 Back Squat – 3 x 5 x 77.5kg
A2 Borzov Hops – 3 x 5
RLESS – 3 x 5 x 50kg
RDL – 3 x 6 x 80kg

23 May

A1 Push Press – 3 x 5 x 45kg
A2 Chin ups – 3 x 5 x 12.5kg
OHP – 3 x 5 x 40kg
B1 Bench Press – 3 x 5 x 62.5kg
B2 Pendlay Rows -2 x 5 x 50kg, 5 x 60kg
3 Way Raise – 3 x 8 x 4.5kg
Tension Planks – 5 x 10 secs

24 May

Running – 4 x 40 on 20 off, 4 x 30 on 30 off, 4 x 20 on 40 off
Sprinter Sit ups – 2 x 15

25 May

Power Cleans – 3 x 5 x 60kg
A1 Hex DL – 3 x 5 x 100kg
A2 Bench Jumps – 3 x 5
RLESS – 3 x 5 x 50kg
RDL – 3 x 6 x 80kg
Ab Wheel – 3 x 5

26 May

A1 Push Press – 3 x 5 x 45kg
A2 Chin ups – 3 x 5 x 12.5kg
OHP – 3 x 5 x 40kg
B1 Bench Press – 3 x 5 x 62.5kg
B2 Pendlay Rows -3 x 5 x 62.5kg
3 Way Raise – 3 x 8 x 4.5kg
Tension Planks – 3 x 3 x 10 secs

29 May

Power Cleans – 4 x 4 x 70kg
A1 Back Squat – 4 x 4 x 90kg
A2 Borzov Hops – 4 x 4
RLESS – 4 x 4 x 57.5kg
RDL – 3 x 6 x 80kg

30 May

A1 Push Press – 4 x 4 x 52.5kg
A2 Chin ups – 4 x 4 x 15kg
OHP – 4 x 4 x 47.5kg
B1 Bench Press – 4 x 4 x 72.5kg
B2 Pendlay Rows -4 x 4 x 72.5kg
3 Way Raise – 3 x 8 x 4.5kg
Hanging Leg Raise – 3 x 10

[Fraser_9to5]

1 May

Bench Press- 5 x 77.5kg, 3 x 87.5kg, 3 x 97.5kg
Incline Bench – 8,7,7 x 70kg
OHP – 8,7,8 x 45kg
Dips – 3 x 8 x 5kg
EZ Reverse Curl – 10,10,8 x 31kg
Skull Crushers – 9,8,7 x 36kg

2 May

Hex DL – 5 x 115kg, 3 x 132.5kg, 5 x 147.5kg
Back Squats – 3 x 8 x 95kg
BB Row – 3 x 8 x 65kg
Towel Chin ups – 4 x 5kg
Narrow BB Curl – 3 x 10 x 33.5kg
Abs

8 May

OHP – 5 x 52.5kg, 3 x 60kg, 2 x 1 x 67.5kg
Fat Grip Bench Press – 3 x 8 x 80kg
Zottman Curls – 3 x 8 x 15kg
Skull Crushers – 10,10,9 x 36kg
Hammer Curls – 3 x 8 x 15kg
Rear Delt Raise – 3 x 12 x 6kg

10 May

Power Clean – 3 x 3 x 80kg
Back Squat – 5 x 102.5kg, 3 x 115kg, 1 x 127.5kg
RDL – 3 x 8 x 80kg
Abs

12 May

Bench Press – 5 x 67.5kg, 5 x 80kg, 7 x 90kg
Incline Bench – 8,7,4 x 70kg
OHP – 8,8,7 x 45kg
Dips – 3 x 6 x 10kg
EZ Reverse Curl – 10,10,9 x 31kg

15 May

Hex DL – 5 x 105kg, 5 x 120kg, 5 x 135kg
Back Squat – 5 x 90kg, 2 x 5 x 100kg
BB Rows – 3 x 8 x 65kg
Chin ups – 6,6,5 x 10kg
Abs

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