Fraser Young

[Fraser Young]

Week 3

17 Dec

Power Clean – 3 x 3 x 65kg
Back Squat – 6,6,6,4 x 105kg
Hip Thrust – 4 x 8 x 70kg
Lateral Lunge – 2 x 10 x 10kg
SL Calf Raise – 3 x 10 x 5kg

18 Dec

Bench Press – 6,6,5 x 85kg
Pull Ups – 6,6,5 x 15kg
BB Rows – 3 x 6 x 70kg
EZ Curl – 3 x 6 x 33.5kg
EZ French Press – 3 x 8 x 31kg
Rear Delt Raise – 2 x 12 x 2.5kg
Leg Raises – 3 x 10

20 Dec

Walking Lunges – 5 x 70 per leg (3 mins rest, total 350)
Sissy Squats – 13,13,13,11 (total 50)
Swiss Ball HS Curls – 13,7,8,7,8,7 (total 50)
Glute Raise – 12,11,11,11 (total 45)

21 Dec

Incline Bench – 3 x 6 x 72.5kg
DB Row – 9,8,7 x 35kg
Inverted Rows – 3 x 16
Close Grip Bench – 3 x 8 x 70kg
EZ Reverse Curls – 3 x 8 x 26kg

23 Dec

Rowing Machine – 3 x 500m avg 1:52.0

Decent week, think I could make Friday a higher volume upper body day. Felt apprehension before lunges because I know how much they suck, considering breaking it down into smaller sets but okay for now. It took around 30 mins to complete the lunges which is crazy, ~4 mins per set and 3 mins rest.

I had been hovering around 2600kcal/day and making steady progress but I got impatient and had some 2900kcal days, all the xmas treats at my office make that easy. Need to stay strict and not let my diet go to shit just because I’m “bulking”, keep it clean!

Below is 105kg back squat, I’m really getting in the groove now and it reminds me how much I love lifting heavy(ish) weights

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A post shared by 9to5 Strength (@9to5strength) on Dec 18, 2018 at 2:54am PST

[Fraser Young]

Week 2 (ill)

10 Dec

Back Squats – 3 x 4 x 100kg
Hip Thrusts – 3 x 6 x 70kg
Calf Raises – 3 x 10

11 Dec

Bench Press – 3 x 6 x 80kg
Pull ups – 3 x 5 x 15kg
Push Press – 3 x 5 x 60kg
BB Rows – 3 x 6 x 70kg

13 Dec

Walking Lunges – 5 x 65 per leg (3 mins rest, total 325)
Sissy Squats – 4 x 12 (total 48)
Swiss Ball HS Curls – 8,7,8,7,7,7 (total 44)
Glute Raise – 12,10,9,10 (total 41)

Much better than last week, allowed an extra minute recovery for the lunges and recovered way quicker over the next few days.

16 Dec

Rowing Machine – 2 x 500m in 1:53.1, 1:53.9

Been ill most of the week which meant skipping upper body on the 14th as I had a chesty cough. Feel like I’m 1-2 days away from being better, will be training as normal from next week.

[Fraser Young]

—GAP—

I’m finishing the year with an 8 week program for bigger legs. You will find that in a separate log. I’m continuing my power ball grip strength workouts every other day.

[Fraser Young]

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 Young]

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.

[Author]

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