Apr 1
RDL
2 x 10 x 117.5kg
Deadlift
3 x 4 x 108.5kg
ISO Hip Hold
6 x 5kg x 15 secs
Apr 4
Standing Vertical Jump – 21.5 inches (54cm)
Step In Vertical Jump – 21 inches (53cm)
My training partner was there this time to accurately see where I touched, and this could explain the difference to week 1 as from my p.o.v. they looked around 58cm. It’s the end of 3 heavy weeks of training and probably a better indication of the very least I can jump and not my true rested max.
VJB Plyometrics (Week 4)
4 Star Drill
2 x 10
Ankle Jumps
3 x 15
Lunge Jumps
3 x 12 x 3kg per hand
1,2,3 Jumps
2 x 10
Jump Squat
3 x 8 x 41.5kg
Walking Lunges
2 x 12 x 30kg
Back Squats
3 x 6 x 117.5kg
Good to get to the end of that phase, I looked a right prat doing 1,2,3 jump and wouldn’t have seemed out of place in a meadow carrying a butterfly net. I’ve looked ahead and I’m happy with the new phase, it’s less volume than these 4 weeks and should fit in well.
Apr 5
Bench Press
7 x 78.5kg
Vertical Pushups
2 x 6
Apr 6
Plyo Low Squat Ankle Jump
3 x 30
Apr 8
RDL
2 x 10 x 117.5kg
ISO Hip Hold
4 x 5kg x 15 secs
Apr 11
VJB Plyometrics (Week 5)
Power Skipping
2 x 40m
Speed Hops
2 x 20m per leg
Box Squat Jumps
2 x 6
Tuck Jumps
2 x 15
SL Calf Raises
2 x 15
Bench Press
6 x 78.5kg
2 x 6 x 80.7kg
Back Squat
3 x 6 x 117.5kg
Apr 13
RDL
2 x 10 x 117.5kg
Donkey Kicks
2 x 16 x 2.5kg
Bench Press
2 x 6 x 80.7kg
6 x 83kg
Apr 15
Front Squat
6 x 87.5kg
2 x 7 x 87.5kg
ISO Hip Hold
4 x 5kg x 15 secs
Vertical Pushups
1 x 8
1 x 7
Apr 18
VJB Plyometrics (Week 6)
Power Skipping
2 x 40m
Speed Hops
2 x 20m per leg
Box Squat Jumps
2 x 6
Tuck Jumps
2 x 12
SL Calf Raises
2 x 12
Back Squat
3 x 6 x 117.5kg
Bench Press
2 x 6 x 80.7kg
1 x 6 x 83kg
Apr 20
Bench Press
6 x 80.7kg
6 x 83kg
5 x 83kg
RDL
2 x 10 x 117.5kg
Donkey Kicks
2 x 18 x 2.5kg
Apr 24
100m race – 11.88.
Ok that was not a full effort. My lower glute was tight and aching on thursday, and wasn’t much better today. I tried foam roller & stretching but it wasn’t letting me accelerate beyond 25m without tightening up. It wasn’t the kind of thing that I felt would tear so I raced anyway, but beyond 30m I had nothing more to give and lost a good 2 metres there. Short of serious headwinds that’ll be my slowest race of the season, and I feel confident that I can build on it.
Apr 25
VJB Plyometrics (Week 7)
Power Skipping
2 x 40m
Speed Hops
2 x 20m per leg
Box Squat Jumps
2 x 6
Tuck Jumps
2 x 10
Shock Jumps
2 x 5 x 75cm
SL Calf Raises
2 x 10
Back Squat
1 x 5 x 117.5kg
2 x 5 x 124.2kg
Bench Press
1 x 5 x 83kg
2 x 5 x 85.2kg
Apr 27
Bench Press
2 x 5 x 85.2kg
1 x 5 x 83kg
RDL
2 x 10 x 117.5kg
Seated Abduction (Resistance Band)
2 x 20
Apr 29
Front Squat
3 x 7 x 87.5kg
ISO Hip Hold
3 x 5kg x 15 secs
Vertical Pushups
1 x 7
1 x 6