Reply To: Vertical Jump Bible (July 2019)

August 1, 2019 at 10:31 am #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.