Reply To: Vertical Jump Bible (July 2019)

#10068
Fraser_9to5
Keymaster

29 July

Bench Press – 3 x 6 x 80kg
BB Row – 3 x 6 x 70kg
DB OHP – 3 x 6 x 20kg
Chin Ups – 3 x 8

Very basic upper body program based on what Kelly suggests in VJB. It’s horizontal push, horizontal pull, vertical push, vertical pull.

31 July

A1 Back Squat – 3 x 6 x 102.5kg
A2 Modified Poliquin Step Up – 3 x 8
RDL – 3 x 6 x 87.5kg
Jump Squat – 3 x 12 x 13.5kg
Depth Jump – 3 x 5
Lunge Jumps – 3 x 10
Rim Jumps – 3 x 10

Same exercises, reverse order. Rim jumps made me feel fat and old, I was too tired to even swipe the net of my 286cm rim. Depth jumps were better, lunge jumps too.

1 Aug

Bench Press – 3 x 6 x 87.5kg
Chin Ups – 3 x 8
Toe Touchers – 3 x 20

I did 4-5 hours dismantling a conservatory on 31 July and this morning my lower back was a mess. There was no single moment where I felt like I’d tweaked my back so it should be fine by the weekend, but it meant I couldn’t do rows or OHP.