Reply To: Get Vertical Program (July 2018)


13 August

Vert Test – 57cm/22.4″
Floor to Ceiling Jumps – 3 x 8
Hex Bar Squat Jumps – 3 x 8 x 45kg
Speed Squat – 5 x 2 x 75kg (45 secs)
1/2 Back Squat – 3,3 x 125kg, 3 x 130kg, 1 x 135kg, 1 x 130kg
RDL – 5 x 3 x 100kg

I had to wear an ankle strap and it was pissing it down with rain so my vert test wasn’t too enthusiastic. Still I think it’s reflective of how I feel relative to last week, legs are a bit heavy. I stuck my barbell inside the rack so I could use the safety bars, meaning I tried to go heavier on squats and failed a double at 135kg. Squatting to 90 degree knee bend feels so unstable and I really dislike it, shallower or deeper would be fine but there’s something about changing direction at that position that feels horrible.

14 August

Bench Press – 6,6,5,5,5 x 85kg
Barbell Rows – 5 x 6 x 70kg
Push Press – 4 x 6 x 55kg
Weighted Chin Ups – 4 x 5 x 20kg

Here’s Skwats from Monday: