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