Reply To: 2010 Training Log

#10406
Fraser_9to5
Keymaster

May 2

Standing Vertical Jump – 21.5 inches (54cm)
Step In Vertical Jump – 22.5 inches (57cm)

Found some chalk this time to make a mark. Pleased and a little surprised at the increase in the step in (4cm). I was talking to a guy who’d got to week 12 with no increase, rested up and tested in each of the next 3 weeks and it went up a little each time, so hoping for something similar.

VJB Plyometrics (Week 8)

Power Skipping
2 x 40m

Box Squat Jumps
2 x 6

Shock Jumps
3 x 5 x 75cm

SL Calf Raises
2 x 8

Back Squat
3 x 5 x 124.2kg

Bench Press
1 x 5 x 83kg
2 x 5 x 85.2kg

9 May

100m – 12.0 hand timed. Ran 95% and I think my acceleration was maybe a bit less than that. The conditions were awful and I didn’t want to wait an hour and a half for the final so called it a day there. I slowed down the video to get an accurate time and it was around 11.92-94.

11 May

Clean Pulls
3 x 4 x 72kg

Seated Abduction
2 x 20

One Arm Barbell Rows
3 x 8 x 38.5kg

May 13

Front Squat
3 x 7 x 87.5kg

ISO Hip Hold
3 x 5kg x 15 secs

Vertical Pushups
2 x 7

May 15

VJ Test (55cm, 57cm)

Pullups
2 x 11

I didn’t feel too springy during warm-up so i’m pleased to maintain my vert.

May 16

Box Squat Jumps
3 x 5

Back Squat (45cm)
5 x 128.5kg
2 x 5 x 133kg

Bench Press
2 x 5 x 81kg
2 x 85.5kg, 4 x 76.5kg, 5 x 67.5kg, 6 x 58.5kg

May 18

High Pulls
2 x 4 x 72kg
1 x 4 x 63kg

One Arm Barbell Rows
3 x 10 x 39.5kg

Seated Abduction
2 x 20

May 20

Front Squat
2 x 6 x 92kg
1 x 6 x 96.5kg

Vert. Pressups
2 x 8

ISO Hip Hold
3 x 5kg x 15 secs

May 22

Bench Press
8 x 65.2kg
5 x 74.2kg
3 x 80.7kg
3 x 1 x 87.5kg
5 x 76.5kg

May 23

Box Squat Jumps
3 x 5

Back Squat
4 x 137.5kg
4 x 142kg
4 x 137.5kg

May 25

High Pulls
3 x 4 x 63kg

Rows
3 x 8 x 41.8kg

May 27

Pullups
2 x 15

ISO Hip Hold
3 x 5kg x 15 secs

May 29

Bench Press
8 x 67.5kg
5 x 76.5kg
3 x 83.2kg
1 x 94.5kg
2 x 0 x 94.5kg
5 x 81kg

May 30

Box Squat Jumps
3 x 5

Front Squat
6 x 96.5kg
2 x 6 x 101kg