3 Aug
Cycling – 2 x 4 miles
4 Aug
CMJ – 56cm / 22″
High Object Jumps – 4 x 10
Lunge Jumps – 4 x 10 (per leg)
18″ Depth Jumps – 4 x 5
Squat Jumps – 4 x 10 x 20kg
RDL – 4 x 5 x 87.5kg
A1 Squat – 4 x 5 x 102.5kg (2 sets with a belt)
A2 Modified Poliquin Step Up – 3 x 8 x 3.5kg
Feel more springy already. My back was still a bit tender from the previous week so I used my weight belt for some of the squats.
5 Aug
Bench Press – 4 x 5 x 87.5kg
BB Row – 4 x 5 x 75kg
DB OHP – 3 x 6 x 20kg
Chin Ups – 3 x 8
Crunchy Frog – 3 x 20
7 Aug
Back Squat – 4 x 5 x 107.5kg
RDL – 4 x 5 x 92.5kg
Jump Squat – 4 x 10 x 20kg
Depth Jump – 4 x 5
Lunge Jumps – 4 x 10
Rim Jumps – 4 x 10
Pleased with squats, weight is going up ~7.5kg each week.
8 Aug
Narrow Pushups – 30
Wall Handstand – 60 secs
Bench Press – 5,4,4,4 x 92.5kg
BB Row – 4 x 5 x 80kg
DB OHP – 3 x 6 x 20kg
Chin Ups – 3 x 9
Crunchy Frog – 3 x 20
I’ve wanted to do a full planche for ages and did some research earlier in the week. One article had three qualifying criteria which were 30 narrow pushups, a 60 second wall handstand and 20 dips, so I did two of these before the session. I missed some reps on bench as it was an early morning workout and my strength wasn’t there.