Reply To: Vertical Jump Bible (July 2019)

#10088
Fraser_9to5
Keymaster

25 Aug

CMJ – 59.5cm / 23.5″

SL Box Jumps – 3 x 12 (per leg)
Box Jumps – 3 x 6
18″ Depth Jumps – 3 x 5
Jump Squats – 3 x 12 x 20kg
RDL – 3 x 6 x 87.5kg
Squat – 3 x 6 x 102.5kg

Single leg box jumps were awful, no rhythm at all and couldn’t work on hip extension. It’s possible I set the bench too high and that’s causing me problems. Everything else was great and I had a really solid gain on my vert.

26 Aug

Bench Press – 3 x 6 x 80kg
BB Rows – 3 x 6 x 70kg
Chin Ups – 3 x 8

28 Aug

Squat – 3 x 6 x 102.5kg
Hex DL – 3 x 6 x 112.5kg
Jump Squats – 3 x 12 x 20kg
18″ Depth Jumps – 3 x 5
Box Jumps – 3 x 6
SL Box Jumps – 3 x 12 (per leg)

Better coordination with the single leg jumps, I reduced the distance by ~2 inches and that made all the difference. Phase II should be regular deadlift but I feel much more comfortable with a hex bar which shouldn’t be a problem including instead. My 1RM wa estimated at 150kg based on this site https://strengthlevel.com/52858-9to5strength where I’d been tracking my lifts.

30 Aug

Bench Press – 3 x 6 x 87.5kg
BB Rows – 3 x 6 x 75kg
DB OHP – 3 x 8 x 20kg
Chin Ups – 3 x 8

Good workout, TOOL have a new album so I was blasting that in the gym at 7am.

Here’s my 2nd attempt at the single leg box jumps.