Reply To: Get Vertical Program (July 2018)


    20 August

    Vert Test – 59.5cm/23.5″
    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 x 125kg, 3,2,3,3 x 130kg
    RDL – 5 x 3 x 100kg

    Slightly higher back squat today, from 2 inches higher than previously. My full squats are to a 24cm box and this is significantly higher, so that knees are at 90 degrees. These were the most enjoyable ones and I don’t think I can do 3 x 130kg to depth so it is allowing me to squat more. Pleased with vert because I know my legs will be better after a deload/rest week. My P.B. is 63cm but most of vert shock I was hitting 60cm so to almost match that here is cool.

    Here’s the vert test, I did 3-4 jumps and you can see the penultimate one was an almost identical chalk mark. My 63cm jump was a real stretch with the arm and left me off balance, so a controlled 59cm is promising.