Reply To: Vertical Jump Bible (July 2019)

#10070
Fraser_9to5
Keymaster

11 Aug

CMJ – 57cm / 22.4″

High Object Jumps – 5 x 10
Lunge Jumps – 5 x 10 (per leg)
18″ Depth Jumps – 5 x 5
Squat Jumps – 5 x 8 x 27.5kg
RDL – 5 x 4 x 92.5kg
A1 Squat – 5 x 4 x 107.5kg
A2 Modified Poliquin Step Up – 3 x 8 x 5kg

12 Aug

Bench Press – 5 x 4 x 92.5kg
BB Row – 5 x 4 x 80kg
DB OHP – 4 x 5 x 22.5kg
Chin Ups – 3 x 10
Sprinter Sit Ups – 3 x 30

14 Aug

Back Squat – 5 x 4 x 115kg (sets 1 & 4 with a belt)
RDL – 5 x 4 x 95kg
Jump Squat – 5 x 8 x 27.5kg
Depth Jump – 5 x 5
Lunge Jumps – 5 x 10
Rim Jumps – 5 x 10

Early morning squats are hard to get psyched up for, started off with a belt but got in the groove eventually.

16 Aug

Narrow Pushups – 20,20,20,20,12,8
Pull Ups – 10,10,10,7,7,6

I had laser tattoo removal on the evening of the 14th across my stomach which severely limits the exercises I can do for 3-4 days. I timed it so I have the longest gap before the next jumps session but knew I had to stumble through this upper body. I settled on 100 push ups and 50 pull ups having enjoyed the results from my 3 week program earlier in the year.