Reply To: Get Vertical Program (July 2018)


24 July

Bench Press – 4 x 8 x 72.5kg
Barbell Rows – 4 x 8 x 70kg
A1 Push Press – 2 x 8 x 45kg, 2 x 8 x 47.5kg
A2 Chin Ups – 4 x 8 x BW
Leg Raises – 3 x 12

26 July

Depth Jump – 3 x 8 x 50cm
DB Split Squat Jumps – 3 x 8 x 3.5kg
Power Clean – 4 x 4 x 80kg (new technique)
Top Squat ISO Push – 3 x 5 x 6 secs
Bulgarian Split Squat ISO – 4 x 40kg, 2 x 4 x 45kg per leg (5 sec pause at 90 degree)
Swiss Ball Weighted Crunch – 3 x 12 x 20kg

I have crappy form on power cleans so i’m trying to make through I pass through the pull phase with bar contact mid-hip, which requires chest up, slightly wider grip and thinking about coming round my knees and exploding up. Holding a good position was more tiring but I managed to get 4 reps every set.

27 July

Rowing Machine – 2 x 1000m row
3:44.2 (with a drag factor of 123)
3:49.6 (DF 137)

A slightly higher drag factor suits me as I can put more effort into each stroke but take longer between strokes. That being said, I was knackered for the 2nd one and almost came to a halt in the final 250m, going at a pace of 2:08/500m. Doing this the day after legs and still getting under 3:45 is fine for me, there’s a work competition around 11th August and I want to get around 3:30-3:35 if possible.