Vertical Jump Bible (July 2019)

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  • #10067
    Fraser_9to5
    Keymaster

      I’ve been waiting ages to do this one but due to holidays I haven’t been able to set aside 8 uninterrupted weeks this summer until now. Let’s go!!

      Body-weight: 72.5kg
      Waist: 82cm / 32″

      Flat Foot CMJ ~= 12″ Depth Jump.

      This determines the program I’m on, but I know already that strength isn’t my problem. I’ll be doing the Intermediate Full “Balanced” Program. I also squatted 112.5kg earlier in the week, which is 1.5x my body-weight. If I couldn’t do that then any jumps program would have to wait. My BW is 72.5kg but I only had a protein shake for breakfast so I normally sit around 73.5-4kg.

      28 July

      CMJ – 55cm / 21.6″
      Running Vert (5 step) – 60cm / 23.6″

      High Object Jumps – 3 x 10
      Lunge Jumps – 3 x 10 (per leg)
      18″ Depth Jumps – 3 x 5
      Squat Jumps – 3 x 12 x 13.5kg
      RDL – 3 x 6 x 80kg
      A1 Squat – 3 x 6 x 95kg
      A2 Modified Poliquin Step Up – 3 x 8 (for knee health)

      I really enjoyed that. The warm up is thorough as well. Repeat jumps tire me out so my general work capacity needs to rise. Squat jumps were awkward because under 20kg I either need dumbbells or my EZ bar. I chose the latter and it was weird on my back given it’s zigzag bar. There are only two lower body sessions each week and the second one reverses the exercise order, so squats first and high object jumps last, same sets & reps.

      When I did Vert Shock in May 2018 my CMJ was also 55cm but my running jump was 57cm so I have a 3cm headstart here. Good to see I haven’t gone a whole year making no progress at all.

      My best running jump was 66cm which left me at 292cm, with the rim at 305cm. Note also my waist measurement, in the Vert Bible it gives a table for height, weight and waist measurement for 10% body fat. An additional goal will be to get your waist measurement to this level if it isn’t already, as excess body fat hinders vert. At 5’9 and ~162lbs my waist is meant to be 32.5″, so I’m all good. According to my body fat scales I’m 16-17% body fat, and looking at pictures of people with that BF% I’d agree.

      #10068
      Fraser_9to5
      Keymaster

        29 July

        Bench Press – 3 x 6 x 80kg
        BB Row – 3 x 6 x 70kg
        DB OHP – 3 x 6 x 20kg
        Chin Ups – 3 x 8

        Very basic upper body program based on what Kelly suggests in VJB. It’s horizontal push, horizontal pull, vertical push, vertical pull.

        31 July

        A1 Back Squat – 3 x 6 x 102.5kg
        A2 Modified Poliquin Step Up – 3 x 8
        RDL – 3 x 6 x 87.5kg
        Jump Squat – 3 x 12 x 13.5kg
        Depth Jump – 3 x 5
        Lunge Jumps – 3 x 10
        Rim Jumps – 3 x 10

        Same exercises, reverse order. Rim jumps made me feel fat and old, I was too tired to even swipe the net of my 286cm rim. Depth jumps were better, lunge jumps too.

        1 Aug

        Bench Press – 3 x 6 x 87.5kg
        Chin Ups – 3 x 8
        Toe Touchers – 3 x 20

        I did 4-5 hours dismantling a conservatory on 31 July and this morning my lower back was a mess. There was no single moment where I felt like I’d tweaked my back so it should be fine by the weekend, but it meant I couldn’t do rows or OHP.

        #10069
        Fraser_9to5
        Keymaster

          3 Aug

          Cycling – 2 x 4 miles

          4 Aug

          CMJ – 56cm / 22″

          High Object Jumps – 4 x 10
          Lunge Jumps – 4 x 10 (per leg)
          18″ Depth Jumps – 4 x 5
          Squat Jumps – 4 x 10 x 20kg
          RDL – 4 x 5 x 87.5kg
          A1 Squat – 4 x 5 x 102.5kg (2 sets with a belt)
          A2 Modified Poliquin Step Up – 3 x 8 x 3.5kg

          Feel more springy already. My back was still a bit tender from the previous week so I used my weight belt for some of the squats.

          5 Aug

          Bench Press – 4 x 5 x 87.5kg
          BB Row – 4 x 5 x 75kg
          DB OHP – 3 x 6 x 20kg
          Chin Ups – 3 x 8
          Crunchy Frog – 3 x 20

          7 Aug

          Back Squat – 4 x 5 x 107.5kg
          RDL – 4 x 5 x 92.5kg
          Jump Squat – 4 x 10 x 20kg
          Depth Jump – 4 x 5
          Lunge Jumps – 4 x 10
          Rim Jumps – 4 x 10

          Pleased with squats, weight is going up ~7.5kg each week.

          8 Aug

          Narrow Pushups – 30
          Wall Handstand – 60 secs
          Bench Press – 5,4,4,4 x 92.5kg
          BB Row – 4 x 5 x 80kg
          DB OHP – 3 x 6 x 20kg
          Chin Ups – 3 x 9
          Crunchy Frog – 3 x 20

          I’ve wanted to do a full planche for ages and did some research earlier in the week. One article had three qualifying criteria which were 30 narrow pushups, a 60 second wall handstand and 20 dips, so I did two of these before the session. I missed some reps on bench as it was an early morning workout and my strength wasn’t there.

          #10070
          Fraser_9to5
          Keymaster

            11 Aug

            CMJ – 57cm / 22.4″

            High Object Jumps – 5 x 10
            Lunge Jumps – 5 x 10 (per leg)
            18″ Depth Jumps – 5 x 5
            Squat Jumps – 5 x 8 x 27.5kg
            RDL – 5 x 4 x 92.5kg
            A1 Squat – 5 x 4 x 107.5kg
            A2 Modified Poliquin Step Up – 3 x 8 x 5kg

            12 Aug

            Bench Press – 5 x 4 x 92.5kg
            BB Row – 5 x 4 x 80kg
            DB OHP – 4 x 5 x 22.5kg
            Chin Ups – 3 x 10
            Sprinter Sit Ups – 3 x 30

            14 Aug

            Back Squat – 5 x 4 x 115kg (sets 1 & 4 with a belt)
            RDL – 5 x 4 x 95kg
            Jump Squat – 5 x 8 x 27.5kg
            Depth Jump – 5 x 5
            Lunge Jumps – 5 x 10
            Rim Jumps – 5 x 10

            Early morning squats are hard to get psyched up for, started off with a belt but got in the groove eventually.

            16 Aug

            Narrow Pushups – 20,20,20,20,12,8
            Pull Ups – 10,10,10,7,7,6

            I had laser tattoo removal on the evening of the 14th across my stomach which severely limits the exercises I can do for 3-4 days. I timed it so I have the longest gap before the next jumps session but knew I had to stumble through this upper body. I settled on 100 push ups and 50 pull ups having enjoyed the results from my 3 week program earlier in the year.

            #10087
            Fraser_9to5
            Keymaster

              18 Aug

              CMJ – 56cm / 22″

              High Object Jumps – 2 x 10
              Lunge Jumps – 2 x 10 (per leg)
              18″ Depth Jumps – 2 x 5
              Squat Jumps – 2 x 6 x 32.5kg
              RDL – 3 x 3 x 95kg
              A1 Squat – 3 x 3 x 115kg
              A2 Modified Poliquin Step Up – 3 x 8 x 10kg

              20 Aug

              Narrow Push ups – 30,20,12,12,6
              Pull Ups – 12,11,6,7,4

              Short on time so 80 push ups and 40 pull ups.

              21 Aug

              A1 Back Squat – 3 x 3 x 122.5kg
              A2 Poliquin Step Up – 3 x 8 x 16kg
              RDL – 3 x 3 x 100kg
              Jump Squat – 2 x 6 x 32.5kg
              Depth Jump – 2 x 5
              Lunge Jumps – 2 x 10
              Rim Jumps – 2 x 10

              Good session, felt strong in the squat and RDL. I skipped the second upper body session this week as I had really poor sleep due to tattoo itching and decided it’s not worth putting myself through a crummy workout.

              That’s the end of Phase I, in Phase II I ditch the lunge jumps (hooray!) and high object jumps and replace them with single leg box jumps and box squat jumps.

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