Reply To: Get Vertical Program (July 2018)


    21 July

    Incline Press – 12,12,12,10 x 50kg
    Incline DB Row – 4 x 10 x 20kg
    Close Grip Bench Press – 12,9,7,6 x 60kg
    A1 EZ Curls – 4 x 12 x 21kg
    A2 EZ Decline Skull Crushers – 4 x 10 x 21kg
    DB Preacher Curl (self assisted) 3 x 5 x 11kg (5 sec eccentric)
    Stir The Pot (Abs) – 3 x 30 secs

    My work capacity has suffered after so long out the gym. Complete inability to repeat the same number of reps in the close grip bench but I refused to lower the weight to hit the target reps. This is quite a long session and arguably too much given it’s written as improving vertical jump. I’m not one to argue with beach weights though.

    Here’s my close grip bench press 1st set.