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10 Sept
CMJ – 57cm
SL Box Jumps – 5 x 12 (per leg)
Box Jumps – 5 x 6
18″ Depth Jumps – 5 x 5
Jump Squats – 5 x 8 x 32.5kg
RDL – 2 x 4 x 95kg
Squat – 2 x 5 x 115kgVery pleased to start easing off with the weights, these sessions are long and arduous.
11 Sept
Planche Lean – 5 x 20 secs
Frogstand (5 mins practice) – 17 secs max
Sprinter Sit ups – 3 x 20Doing a few exercises for a potential full planche, these were okay.
13 Sept
Squat – 2 x 4 x 115kg (belted)
Hex DL – 2 x 4 x 127.5kg
Jump Squats – 5 x 8 x 32.5kg
18″ Depth Jumps – 5 x 5
Box Jumps – 5 x 6
SL Box Jumps – 5 x 12 (per leg)Something about early morning workouts makes my back feel untrustworthy, so I put on a weight belt for the squats. About 1h45 of exercise, legs are getting fatigued. No concern at all that my CMJ is only 57cm, when I ran track my box jumps would go up ~5cm when I eased off weights and I can see something similar happening here. The exercises feel laboured but I’m trying my best to be explosive.
14 Sept
Bench Press – 4 x 5 x 90kg
BB Rows – 4 x 5 x 80kg
Chin Ups – 3 x 10Really phoning it in with the upper body work, it’s still more than I did for Vert Shock and as long as I don’t lose strength I’m not fussed.
Very relieved to finish week 7 because I know next week is a taper and then I can relax before re-testing.
1 Sept
CMJ – 56cm
SL Box Jumps – 4 x 12 (per leg)
Box Jumps – 4 x 6
18″ Depth Jumps – 4 x 5
Jump Squats – 4 x 10 x 27.5kg
RDL – 4 x 5 x 87.5kg
A1 Squat – 4 x 5 x 107.5kg
A2 Poliquin Step Up – 3 x 8 x 20kgFirst set of squats were belted as I wasn’t feeling it today. Jumps felt sluggish which is reflected in my CMJ, quite heavy legs from all this training. Will make a point of increasing recovery measures for the final weeks.
2 Sept
Bench Press – 4 x 5 x 87.5kg
BB Rows – 3 x 6 x 75kg
Crunchy Frog Abs – 3 x 205 Sept
Squat – 4 x 5 x 107.5kg
Hex DL – 4 x 5 x 120kg
Jump Squats – 4 x 10 x 27.5kg
18″ Depth Jumps – 4 x 5
Box Jumps – 4 x 6
SL Box Jumps – 4 x 12 (per leg)Again almost 2 hours of training including the warm up. I banged my shins doing box jumps as I went for height and didn’t travel across enough. I like this more than Vert Shock because I’m still lifting weights and despite it not being the focus I’m gaining back a little more of my strength.
6 Sept
Bench Press – 4 x 5 x 90kg
BB Rows – 4 x 5 x 80kg
Chin Ups – 3 x 8Short on time, which happens a lot lately. The only thing I skipped was overhead press so it isn’t a problem. My schedule is different for the final weeks so I just shifted everything forward by one day, meaning legs are going to be Mon & Thurs instead of Sun & Wed.
Good week despite the banged up shins form the failed jump, part of improving is putting yourself through sessions where you almost feel tired before you’ve started. The rewards come when you allow your body a full rest, something I’ll get in two weeks time.
25 Aug
CMJ – 59.5cm / 23.5″
SL Box Jumps – 3 x 12 (per leg)
Box Jumps – 3 x 6
18″ Depth Jumps – 3 x 5
Jump Squats – 3 x 12 x 20kg
RDL – 3 x 6 x 87.5kg
Squat – 3 x 6 x 102.5kgSingle leg box jumps were awful, no rhythm at all and couldn’t work on hip extension. It’s possible I set the bench too high and that’s causing me problems. Everything else was great and I had a really solid gain on my vert.
26 Aug
Bench Press – 3 x 6 x 80kg
BB Rows – 3 x 6 x 70kg
Chin Ups – 3 x 828 Aug
Squat – 3 x 6 x 102.5kg
Hex DL – 3 x 6 x 112.5kg
Jump Squats – 3 x 12 x 20kg
18″ Depth Jumps – 3 x 5
Box Jumps – 3 x 6
SL Box Jumps – 3 x 12 (per leg)Better coordination with the single leg jumps, I reduced the distance by ~2 inches and that made all the difference. Phase II should be regular deadlift but I feel much more comfortable with a hex bar which shouldn’t be a problem including instead. My 1RM wa estimated at 150kg based on this site https://strengthlevel.com/52858-9to5strength where I’d been tracking my lifts.
30 Aug
Bench Press – 3 x 6 x 87.5kg
BB Rows – 3 x 6 x 75kg
DB OHP – 3 x 8 x 20kg
Chin Ups – 3 x 8Good workout, TOOL have a new album so I was blasting that in the gym at 7am.
Here’s my 2nd attempt at the single leg box jumps.
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 10kg20 Aug
Narrow Push ups – 30,20,12,12,6
Pull Ups – 12,11,6,7,4Short 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 10Good 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.
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 5kg12 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 3014 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 10Early 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 – 10,10,10,7,7,6I 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.