Reply To: Get Vertical Program (July 2018)


23 July

Vert Re-Test – 58cm/22.8″
Floor to Ceiling Jumps – 3 x 8
Hex Bar Squat Jumps – 3 x 8 x 30kg
Speed Squat – 5 x 2 x 60kg (45 secs)
1/2 Back Squat – 5 x 105kg, 5 x 110kg, 5,4 x 115kg
RDL – 4 x 6 x 80kg
Stomach Vacuums – 4 x 10 secs

Experiencing higher gravity today, could barely get up the wall in vert test. Have been feeling the effect of weight training and unlike Vert Shock I could see my jumps staying poor until the program is over. No panic, that’s how weight training differs from plyo’s, super-compensation and all that.

I pushed harder in back squats while being aware that my endurance is poor and I can’t repeat the same weight as well. 5 x 115kg is still not great given i’m squatting higher than usual, and I should really be in the 130kg range by the end of 6 weeks.

I’m back over 70kg BW now, likely due to a higher carb intake. Macros for the last week averaged P142 C254 F77 Cals 2270.

Here’s jump squats from today: