Get Vertical Program (by Christian Thibs)

Viewing 5 posts - 6 through 10 (of 19 total)
  • Author
    Posts
  • #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.

    A post shared by 9to5 Strength (@9to5strength) on

    #7980
    Fraser_9to5
    Keymaster

    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.

    #8002
    Fraser_9to5
    Keymaster

    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.

    #8017
    Fraser_9to5
    Keymaster

    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

    #8018
    Fraser_9to5
    Keymaster

    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.

Viewing 5 posts - 6 through 10 (of 19 total)
  • You must be logged in to reply to this topic.