Reply To: Vertical Jump Bible (July 2019)

#10087
Fraser_9to5
Keymaster

18 Aug

CMJ – 56cm / 22″

High Object Jumps – 2 x 10
Lunge Jumps – 2 x 10 (per leg)
18″ Depth Jumps – 2 x 5
Squat Jumps – 2 x 6 x 32.5kg
RDL – 3 x 3 x 95kg
A1 Squat – 3 x 3 x 115kg
A2 Modified Poliquin Step Up – 3 x 8 x 10kg

20 Aug

Narrow Push ups – 30,20,12,12,6
Pull Ups – 12,11,6,7,4

Short on time so 80 push ups and 40 pull ups.

21 Aug

A1 Back Squat – 3 x 3 x 122.5kg
A2 Poliquin Step Up – 3 x 8 x 16kg
RDL – 3 x 3 x 100kg
Jump Squat – 2 x 6 x 32.5kg
Depth Jump – 2 x 5
Lunge Jumps – 2 x 10
Rim Jumps – 2 x 10

Good session, felt strong in the squat and RDL. I skipped the second upper body session this week as I had really poor sleep due to tattoo itching and decided it’s not worth putting myself through a crummy workout.

That’s the end of Phase I, in Phase II I ditch the lunge jumps (hooray!) and high object jumps and replace them with single leg box jumps and box squat jumps.