Get Vertical Program (July 2018)

[Fraser_9to5]

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.

A post shared by 9to5 Strength (@9to5strength) on Jul 31, 2018 at 7:13am PDT

[Fraser_9to5]

2 August

Depth Jumps – 3 x 8 x 50cm
DB Split Squat Jumps – 3 x 8 x 3.5kg
Power Clean – 3 x 85kg, 3 x 4 x 80kg
Top Squat ISO – 3 x 5 x 6 secs
Bulgarian Squat ISO – 3 x 4 x 50kg (5 secs)

Wrong approach to power cleans, think improving RFD is more important than maxing out the weight I use. If anything I should drop it to 75kg and work on form. I narrowed my grip slightly and that was effective. Top squat is a killer.

3 August

Rowing Machine – 10 x 250m (1 min rest) average of 55 secs

Wondering whether this workout is having a negative effect on my Monday session. It’s for a competition at work which should be scheduled for next week, so after that I can have Fridays to recover and foam roll.

[Fraser_9to5]

4 August

Incline Press – 55kg x 12,12,11,10
Incline DB Rows – 4 x 11 x 20kg
Close Grip Bench Press – 4 x 10 x 60kg
A1 EZ Curl – 2 x 11 x 26kg, 2 x 11 x 28.5kg
A2 Decline Skull Crusher – 2 x 11 x 26kg, 2 x 11 x 28.5kg
DB Preacher Curl w Assist – 3 x 5 x 13.5kg (5 secs down)

End of week three! Nice to start getting my strength back, two weeks ago I was curling 21kg bar and already up to 28.5kg. Think I should be around 35-40kg for 10. This is still not the main focus of the program so i’m not overly pushing it in these upper body sessions. Doing 8 sets of 10 seconds of stomach vacuums every day in August so i’ve scrapped the other ab work.

[Fraser_9to5]

6 August

Vert Re-Test – 59cm/23.2″
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 – 4 x 120kg, 3,2,2,2 x 125kg
RDL – 3 x 90kg, 3 x 100kg, 2 x 3 x 110kg
Stomach Vacuums – 8 x 10 secs (doing these daily)

Week 4-6 sees heavier squats and in some cases fewer reps. Surprised myself with RDL, filmed it to check back stayed flat.

7 August

Bench Press – 6 x 80kg, 4,4,4,6 x 85kg
Barbell Rows – 5 x 6 x 70kg
Push Press – 4 x 4 x 55kg
Weighted Chin Ups – 4 x 6 x 10kg

9 August

Rowing Machine – 800m (~2:45) 300m (1:10)

This was a 3 x 1000m rowing challenge but we ended up attempting 800,800,800,600 with me on first and last legs. Didn’t recover at all well and completely blew up trying to hold any kind of pace the second time and had to change. Kind of ruined it for the team as it was my suggestion to stop at 800m on my row as I felt my pace dropping. We came 3rd out of 3.

Evening Session:

Depth Jumps – 3 x 8 x 70cm
DB Split Squat Jumps – 3 x 8 x 7kg
Power Clean – 5 x 3 x 75kg
Top Squat ISO – 4 x 5 x 3 secs
Bulgarian Squat ISO – 2 x 4 x 50kg, 4 x 55kg (7 secs)

Power Cleans were too easy and I haven’t learned the new technique well enough to consider it practice. Depth jumps weren’t too bad at all given the height, needed high level of focus to avoid injury.

Here’s a few depth jumps from 70cm…

A post shared by 9to5 Strength (@9to5strength) on Aug 9, 2018 at 11:27am PDT

[Fraser_9to5]

11 August

Incline Press – 4 x 9 x 60kg
Incline DB Rows – 4 x 8 x 22.5kg
Close Grip Bench Press – 4 x 9 x 65kg
A1 EZ Curl – 4 x 8 x 31kg
A2 Decline Skull Crusher – 4 x 8 x 31kg

I did stomach vacuums for abs and skipped the preacher curl because I was short on time and it’s not having an impact on my jumping ability. I rolled my ankle on Friday, the positive being that’s the longest time I have in a week before my next lower body session. Still feel it today (Sunday) but since i’m not doing any change of direction I should be okay jumping on it on Monday.

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