Fraser_9to5

[Fraser_9to5]

1 April

Narrow Press ups – 30
Dips – 20
Bench Press – 5 x 5 x 85kg
Bent Over Rows – 5 x 10 x 65kg
Jump Rope Tabata 20 on 20 off
Zottman Curls – 4 x max x 9.5kg
Close Grip Bench – 4 x max x 60kg
Hammer Curls – 4 x max x 15kg
Hollow Rock – 3 x max

5 April

Narrow Press ups – 30
Dips – 20
Handstand – 50 secs
Push Press – 25 x 1 x 55k7.g
Pull ups – 30 x 1 x 1.25kg
Inverted Rows – 4 x 11
Jump Rope Tabata 20 on 10 off
Seated Incline DB Curls – 4 x max x 9.5kg

7 April

Agile 8 warm up
Box Jumps – 3 x 5
Back Squat – 100kg, 40 reps total in 9 mins 50 secs
KB Swing Tabata – 4 x 12 x 20kg

8 April

Narrow Press ups – 30
Dips – 20
Bent Over Rows – 5 x 10 x 65kg
Zottman Curls – 4 x max x 9.5kg
Narrow Press Ups – 2 x 25

12 April

Narrow Press ups – 30
Dips – 20
Handstand – 45 secs
Push Press – 25 x 1 x 57.5kg
Pull ups – 10 x 1 x 2.5kg, 10 x 2 x 2.5kg
Single Arm Push up Progression – 4 x 8
Inverted Rows – 4 x 10
Jump Rope Tabata 20 on 10 off
Seated Incline DB Curls – 4 x max x 9.5kg

15 April

Agile 8 warm up
Box Jumps – 3 x 5
Back Squat – 100kg, 40 reps total in 9 mins 59 secs
KB Swings – 1 x 15 x 20kg

Knackered from squats, too tired to KB swing.

[Fraser_9to5]

12 Nov

Back Squat – 3 x 6 x 75kg
RDL – 3 x 6 x 75kg
DB Lunge – 3 x 8 x 20kg
Lateral Lunge – 3 x 10 x 10kg (plate)
Single Leg Calf Raise – 3 x 10

Easy 60kg on squats and RDL last week, boosted it a little to 75kg this week. Had less of a problem with DOMS after this workout.

16 Nov

Incline DB Bench – 3 x 8 x 50lbs
DB Row – 3 x 10 x 50lbs
Alternate DB Bench – 3 x 8 x 50lbs
Inverted Rows – 10,10,8
Cable Tricep Pushdown – 3 x 8 x 35lbs
Cable Bicep Curl – 3 x 8 x 35lbs

Spent a week in NYC, had to deal with a hotel gym that maxed out at 50lb DB’s, which is 22.6kg.

20 Nov

Rowing Machine – 500m in 1:50.0
Boxing – Heavy Bag 10 mins
Cross-Trainer – 25 mins

As above, hotel gym and I was just fannying about after being woefully unfit on the rowing machine. I was walking about 15km/day round the city and although there was a fair amount of junk food I did have a healthy breakfast (Huevos Rancheros Quinoa Bowl from Fresh & Co.) most days.

21 Nov

Standing Vert Test – 49cm/19.25in (yikes!!!)
Power Clean – 3 x 3 x 60kg
Hex Deadlift – 2 x 4 x 100kg
Hip Thrust – 3 x 8 x 60kg
Swiss Ball HS Curls – 3 x 10

First session back home, this will be my second leg day. Give it a week or two and my vert will be back to normal, need my squat to be back over 100kg which I’m building to slowly.

[Fraser_9to5]

8 Nov

Incline Bench Press – 3 x 6 x 60kg
One Arm DB Row – 3 x 8 x 30kg
Close Grip Bench Press – 3 x 8 x 60kg
Inverted Rows – 15, 14, 12
DB Hammer Curl – 10, 8, 7 x 15kg

9 Nov

Rowing Machine – 8 x 1 on/1 off avg 1:49.8/500m

11 Nov

Bench Press – 3 x 6 x 70kg
Pull ups – 3 x 6 x 5kg
Push Press – 3 x 6 x 45kg
BB Row – 3 x 6 x 60kg
EZ Curl – 3 x 8 x 21kg
EZ French Press – 3 x 8 x 21kg
Hanging Leg Raise – 3 x 10

Will be another few weeks before I’m back to moderate strength, will try to increase the weight by 5-10% each week. I’m not near a sticking point yet, could have done 80kg bench and 30kg curls but there’s no rush.

[Fraser_9to5]

I finished an 8 week rowing workout and followed it with a Fasting Mimicking Diet.

Now my training will be standard barbell and dumbbell work until the end of the year.

5 Nov

Bench Press – 4 x 8 x 50kg
Pull Ups – 4 x 6
Push Press – 4 x 6 x 40kg
BB Row – 4 x 8 x 40kg
EZ Curl – 3 x 8 x 16kg, 1 x 8 x 18.5kg

This was really relaxed as I know I’m going to be very sore whatever I do, so nothing to be gained from making it a week of soreness.

6 Nov

Back Squat – 3 x 6 x 60kg
RDL – 3 x 8 x 60kg
DB Lunge – 3 x 8 x 20kg
Lateral Lunge – 3 x 10 x 10kg (plate)
Single Leg Calf Raise – 3 x 10

Again, not using heavy weight, merely getting the movement pattern back and ensuring I’m not so sore I can’t train legs again later in the week. I meant to do a vert test but I forgot. It’s very likely that after just one session back I will jump higher by the end of the week. It will be interesting to compare with the end of the last vert program as I’ve done no jumping since then, only rowing.

[Fraser_9to5]

25 Oct

Rowing Machine – 3 x 45 on/45 off @ 1:51.7 pace

Thought I’d give it a bit more oomph in this session and this was in the middle of the pace for 7:40 rowers. Over in no time and able to take a few days completely off to prepare now.

28 Oct

Step Test – 3 mins. 15 sec heart beats = 34
Estimated VO2max = 54.21 ml/kg/min

At 69.8kg this puts my predicted 2k row at 7:41, but having seen my friend beat his estimated VO2max by 2 I looked at 56.2 as well, giving me a range of 7:32-7:41 meaning a 500m pace target of 1:53-1:55 which is where I expected to be…

Rowing Machine – 2000m in 7:29.2!!!

Oh lord this hurt. My only change in tactic was 4 hard strokes at the start instead of 2, and treating it as 4 x 500m, finding a rhythm in the first three then going hard. After four hard strokes I was holding 1:50/500m pace and rather than panic I just went with it. I got through 500m relatively well and my 1k time was something like 3:42. Then with what felt like the same effort I saw it slowly tick up to around 1:53, where I was fighting to stop it going to 1:54 and beyond. The last 370m (precise I know) was horrible, I increased my stroke rate to compensate for the reduced power per stroke and held on for the end. With 150m to go I knew I had it but saw the predicted finish time flick between 7:29 and 7:30, and since the former sounds so much better I dug deep to hold 1:53. When I finished I was on the floor for almost 10 minutes and requested a bucket in case I threw up. Really proud of how hard I pushed myself as I know from previous maximal fitness tests that I wuss out when it gets really hard on the lungs.

You can see split times below and I’ll put a video up on my channel of the whole training program review.

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A post shared by 9to5 Strength (@9to5strength) on Oct 28, 2018 at 4:51am PDT

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