 This topic has 16 replies, 1 voice, and was last updated 12 months ago by Fraser_9to5.

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July 28, 2020 at 7:08 am #10406Fraser_9to5Keymaster
May 2
Standing Vertical Jump – 21.5 inches (54cm)
Step In Vertical Jump – 22.5 inches (57cm)Found some chalk this time to make a mark. Pleased and a little surprised at the increase in the step in (4cm). I was talking to a guy who’d got to week 12 with no increase, rested up and tested in each of the next 3 weeks and it went up a little each time, so hoping for something similar.
VJB Plyometrics (Week 8)
Power Skipping
2 x 40mBox Squat Jumps
2 x 6Shock Jumps
3 x 5 x 75cmSL Calf Raises
2 x 8Back Squat
3 x 5 x 124.2kgBench Press
1 x 5 x 83kg
2 x 5 x 85.2kg9 May
100m – 12.0 hand timed. Ran 95% and I think my acceleration was maybe a bit less than that. The conditions were awful and I didn’t want to wait an hour and a half for the final so called it a day there. I slowed down the video to get an accurate time and it was around 11.9294.
11 May
Clean Pulls
3 x 4 x 72kgSeated Abduction
2 x 20One Arm Barbell Rows
3 x 8 x 38.5kgMay 13
Front Squat
3 x 7 x 87.5kgISO Hip Hold
3 x 5kg x 15 secsVertical Pushups
2 x 7May 15
VJ Test (55cm, 57cm)
Pullups
2 x 11I didn’t feel too springy during warmup so i’m pleased to maintain my vert.
May 16
Box Squat Jumps
3 x 5Back Squat (45cm)
5 x 128.5kg
2 x 5 x 133kgBench Press
2 x 5 x 81kg
2 x 85.5kg, 4 x 76.5kg, 5 x 67.5kg, 6 x 58.5kgMay 18
High Pulls
2 x 4 x 72kg
1 x 4 x 63kgOne Arm Barbell Rows
3 x 10 x 39.5kgSeated Abduction
2 x 20May 20
Front Squat
2 x 6 x 92kg
1 x 6 x 96.5kgVert. Pressups
2 x 8ISO Hip Hold
3 x 5kg x 15 secsMay 22
Bench Press
8 x 65.2kg
5 x 74.2kg
3 x 80.7kg
3 x 1 x 87.5kg
5 x 76.5kgMay 23
Box Squat Jumps
3 x 5Back Squat
4 x 137.5kg
4 x 142kg
4 x 137.5kgMay 25
High Pulls
3 x 4 x 63kgRows
3 x 8 x 41.8kgMay 27
Pullups
2 x 15ISO Hip Hold
3 x 5kg x 15 secsMay 29
Bench Press
8 x 67.5kg
5 x 76.5kg
3 x 83.2kg
1 x 94.5kg
2 x 0 x 94.5kg
5 x 81kgMay 30
Box Squat Jumps
3 x 5Front Squat
6 x 96.5kg
2 x 6 x 101kgJuly 28, 2020 at 7:10 am #10407Fraser_9to5KeymasterJune 1
High Pulls
2 x 4 x 63kgRows
2 x 8 x 41.8kgJune 3
Pull ups
2 x 10Clean Pulls
2 x 4 x 63kgJune 5
Box Squat Jumps
3 x 5Front Squats
2 x 5 x 101kgJune 6
Bench Press
8 x 67.5kg
5 x 76.5kg
3 x 83.2kg
4 x 81kgJune 10
Pullups (wide arm, full extension no momentum)
11, 10, 10Hang Cleans
2 x 4 x 63kgHip Extensor Res. Band
3 x 10ISO HS hold
3 x 15 secsStanding Knee Extension Res. Band
3 x 10June 12
Box Squat Jumps
2 x 5Shock Jumps
1 x 5 x 75cmFront Squat
1 x 6 x 101kg
1 x 4 x 105.5kgJune 13
Bench Press
8 x 67.5kg
5 x 77.5kg
3 x 82.5kg
1 x 95kg
0 x 100kg
5 x 80kgTried bench round mates house, 100kg was unnecessary but he wanted to see how I’d handle it.
June 14
Straight Leg Pull Back Res. Band
3 x 10June 19
Straight Leg Pull Back Res. Band
3 x 12June 20
Bench Press
8 x 67.5kg
5 x 76.5kg
2 x 83.2kg
6 x 76.5kgJune 22
Pullups
2 x 10Hang Cleans
2 x 4 x 63kgHip Extensor Res. Band
3 x 15ISO HS hold
3 x 15 secsStanding Knee Extension Res. Band
2 x 10June 27
Bench Press
8 x 67.5kg
5 x 77.5kg
3 x 82.5kg
3 x 1 x 95kg
5 x 80kgDeadlift
3 x 5 x 90kgJune 29
Pullups
2 x 12Hang Cleans
2 x 4 x 62.5kgHip Extensor Res. Band
3 x 15ISO HS hold
3 x 15 secsStanding Knee Extension Res. Band
2 x 10July 28, 2020 at 7:16 am #10408Fraser_9to5KeymasterJuly 1
Straight Leg Pull Back Res. Band
3 x 12July 3
Plyo Hurdle Jumps
4 x 6Shock Jumps
5 x 81cmDeadlift
3 x 6 x 100kgWall Sit/Ski Squats
120 secs with 20kg plate, squat every 15 secsJuly 4
Bench Press
8 x 72.5kg
5 x 80kg
3 x 85kg
1 x 97.5kg
1 x 97.5kg
1 x 97.5kg
5 x 82.5kgPressup Challenge
4 x 25 (1 min btw sets)July 6
Hang Cleans
2 x 4 x 65.5kgHip Extensor Res. Band
3 x 15ISO HS hold
3 x 15 secsJuly 8
SLRDL
3 x 10 x 26kgDB Rows
3 x 10 x 31kgJuly 10
Plyo Hurdle Jumps
4 x 6Deadlift
2 x 6 x 101.2kg
1 x 6 x 103.5kgJuly 11
Bench Press
2 x 8 x 75kg
1 x 7 x 75kgJuly 14
100m race – 11.9. Wet conditions and no wind. Didn’t explode out the blocks as I’d liked but from 10m onwards the transition was good and I was pleased with upright running posture. Not run in 14 weeks so cobwebs were bound to be there and for the conditions and execution I think the time is a fair reflection.
SLRDL
12 x 29kg
12 x 31.5kg
12 x 34kgBent Over DB Chest Flyes
3 x 8 x 4kgBarbell Curls
3 x 10 x 29kgLateral Raises
3 x 10 x 6kgMuch happier to do SLRDL with a barbell, had oblique problems when I got beyond 35kg with a DB last time I did them.
July 15
Plate Pinch Gripping
10kg – 60 secs
15kg – 33 secs
15kg – 30 secsSeated Twists
3 x 20 x 15kgJuly 17
Hurdle Hops
4 x 8 x ~50cmPower Skip
2 x 40mSpeed Hops
3 x 25m per legStanding Triple Jump
2 per leg, 19.5 feet (as in my feet)Shock Jumps
2 x 5 x 80cm—————– (20 mins rest)
SLRDL
3 x 10 x 37kgDeadlift
5 x 100kg
5 x 105kg
5 x 110kgSingle Leg Squats
3 x 8 x 65kg (f**k me!!)Plate Pinch Gripping
15kg – 40 secsSL squats after deadlift was savage, got a really good burn in glute and thigh. I’ve been running well in 2 of my 3 weekly speed sessions so I figured i’d sub out the shit one for plyos and weights.
July 18
Bench Press
8 x 75kg
5 x 80kg
5 x 82.5kgAlternate DB Bench
2 x 14 x 31kg
1 x 12 x 31kgDB Rows
3 x 12 x 33.5kgBent Over DB Flyes
3 x 15 x 4kgSeated Twists
3 x 24 x 15kgJuly 20
Hang Cleans
2 x 4 x 66kgISO HS Hold
3 x 15 secsBird Dogs
3 x 20July 21
Bench Press (90 secs rest)
15 x 60kg
11 x 60kg
7 x 60kgLateral Raises
3 x 12 x 6kgBarbell Curls
3 x 10 x 31.5kgDB Tricep Extensions
3 x 10 x 9.5kgJuly 22
Hang Cleans
4 x 68.5kg
4 x 71kgDwain Squats (aggressive up and finish on toes, like a jump squat without leaving the floor)
2 x 5 x 120kg
1 x 5 x 130kg
1 x 4 x 135kgI don’t know the name for squats rock onto toes so dwain squats it is. Wobbled on the 4th rep of 135 as I drove slightly behind the bar and forced it forward, didn’t want to risk a 5th.
July 24
Hurdle Hops
4 x 8 x ~55cmPower Skip
2 x 40mSpeed Hops
3 x 25m per legStanding Triple Jump
2 per leg, 21 feetShock Jumps
2 x 5 x 80cm(15 mins)
SLRDL
3 x 12 x 42kgDeadlift
5 x 105kgSingle Leg Squats
2 x 8 x 70kg
1 x 10 x 70kgPlate Pinch Gripping
15kg – 41 secsJuly 25
Bench Press
8 x 75kg
5 x 82.5kg
5 x 85kgAlternate DB Bench
2 x 16 x 31kg
1 x 14 x 31kgDB Rows
3 x 12 x 36kgBent Over DB Flyes
3 x 12 x 5kgSeated Twists
3 x 30 x 15kgJuly 27
Hang Cleans
2 x 4 x 73.5kgBird Dogs
3 x 20July 28
Bench Press (90 secs rest)
13 x 70kg
9 x 70kg
6 x 70kgDB Tricep Extensions
3 x 12 x 9.5kgLateral Raises
3 x 12 x 6kgBarbell Curls
3 x 10 x 34kgJuly 30
DB Rows
3 x 9 x 41kgExplosive Pushups
3 x 10Seated Twists
3 x 24 x 20kgEccentric SL HS Curls
5 x 10kg
8 x 10kg
8 x 12.5kgJuly 31
Hurdle Hops
4 x 8 x 76cmPower Skip
2 x 40mSpeed Hops
3 x 25m per legStanding Triple Jump
2 per leg, 22 feetShock Jumps
2 x 5 x 80cm(30 mins)
Deadlift
1 x 5 x 108.5kg
2 x 4 x 116kgSLRDL
2 x 12 x 44.5kgSingle Leg Squats
2 x 10 x 70kg
1 x 11 x 70kgPlate Pinch Gripping
15kg – 46 secsJuly 28, 2020 at 7:18 am #10409Fraser_9to5KeymasterAug 1
Bench Press
8 x 77.5kg
5 x 85kg
5 x 87.5kgAlternate DB Bench Press
2 x 18 x 31kg
1 x 14 x 31kgDB Rows
3 x 11 x 41kgBent Over DB Flyes
3 x 12 x 5kgSeated Twists
3 x 24 x 20kgAug 3
Bird Dogs
3 x 20Hang Cleans
2 x 4 x 73.5kgEccentric SL HS Curls
1 x 8 x 12.5kg
2 x 8 x 15kgAug 4
Chin Ups
3 x 15Bench Press (90 secs rest)
15 x 70kg
9 x 70kg
6 x 70kgDB Tricep Extensions
3 x 12 x 9.5kgLateral Raises
3 x 12 x 6kgBarbell Curls
3 x 9 x 37kgAug 7
Deadlift
2 x 4 x 118.5kgBack Squat (39cm)
2 x 6 x 110kg
1 x 5 x 115kgWall Sit/Ski Squats
8 in 120 secs 25kgAug 8
Bench Press
8 x 77.5kg
2 x 5 x 85kgAlternate DB Bench Press
2 x 18 x 31kgProper DB Rows
1 x 10 x 16kg
2 x 10 x 18.5kgBent Over DB Flyes
2 x 12 x 5kgSeated Twists
3 x 24 x 20kgAug 10
Eccentric SL HS Curls
2 x 8 x 15kgAug 11
Proper DB Rows
1 x 10 x 18.5kg
2 x 10 x 21kgAlt DB Bench Press
2 x 20 x 31kgBarbell Curls
2 x 10 x 37kgAug 14
Back Squat
6 x 110kg
6 x 115kg
2 x 5 x 120kgEccentric SL Ham Curls
8 x 15kg
2 x 8 x 16.25kgWall Sit/Ski Squats
8 in 120 secs, 30kgAug 15
Proper DB Rows
3 x 10 x 21kgAlt DB Bench Press
2 x 20 x 31kgSeated Twists
3 x 26 x 20kgBent Over DB Flyes
2 x 12 x 5kgJuly 28, 2020 at 7:19 am #10410Fraser_9to5KeymasterAug 17
Hang Cleans
2 x 4 x 73.5kgEccentric SL Ham Curls
2 x 8 x 16.25kgHang cleans flew up, pleased with my power.
Aug 18
Chin Ups
3 x 15Proper DB Rows
3 x 11 x 21kgAlt DB Bench Press
2 x 16 x 33.5kgBB Curls
2 x 10 x 37kgAb Circuit
15 minsAug 21
Pullup Challenge
40 in 2:10Squats
1 x 6 x 110kg
1 x 6 x 120kg
1 x 5 x 125kgEccentric SL Ham Curls
3 x 8 x 16.25kgWall Sit/Ski Squats
8 in 120 secs, 30kgAug 27
Deadlift
4 x 10 x 88.5kgAug 29
Hurdle Jumps
4 x 8 x 76/84cmJumps for Height
3 x 6Jump into Lunge
3 x 6 per legShock Jump
3 x 5 x 80cmSquats
2 x 8 x 110kg
2 x 8 x 112.5kgEccentric SL Ham Curls
2 x 9 x 20kgSide bridge 2 x 1 min per side
Front bridge 2 minsAug 30
Proper DB Rows
3 x 9 x 23.5kgAlt DB Bench Press
1 x 18 x 33.5kg
1 x 14 x 33.5kgBB Curls
2 x 10 x 37kgAb Circuit
15 minsAug 31
Eccentric SL Ham Curls
2 x 9 x 20kgWall Sit/Ski Squats
8 in 120 secs, 35kgPlayed basketball for an hour as a warmup/vert. practice. Wall sit was easy, what a difference a session without acceleration makes to my quads.

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