Reply To: Get Vertical Program (July 2018)

#7938
Fraser_9to5
Keymaster

28 July

Incline Press – 4 x 12 x 52.5kg
Machine Rows – 4 x 12 x 42.5kg
Close Grip Bench Press – 4 x 10 x 60kg
A1 BB Curl – 4 x 12 x 23kg
A2 Decline Skull Crusher – 4 x 12 x 23kg
DB Preacher Curl w Assist – 3 x 4 x 12.5kg (5 secs down)
Stir The Pot – 3 x 30 secs

I was on the Isle of Man so did this in a local gym, hence the machine rows.

30 July

Vert Re-Test – 57cm/22.4″
Floor to Ceiling Jumps – 3 x 9
Hex Bar Squat Jumps – 3 x 8 x 30kg
Speed Squat – 5 x 2 x 60kg (45 secs)
1/2 Back Squat – 4 x 4 x 110kg
RDL – 4 x 6 x 80kg
Stomach Vacuums – 4 x 10 secs

Flight delayed so really crappy day and this was 8pm session, no enthusiasm to do vert test or back squats but I powered through.

31 July

Bench Press – 4 x 8 x 75kg
Barbell Rows – 4 x 8 x 70kg
Push Press – 4 x 8 x 50kg
Weighted Chin Ups – 4 x 8 x 5kg
Leg Raises – 3 x 12

Building up my bench again, feel weak after 9 weeks off. Here’s my chin ups, starting to add weight again while keeping it strict.