Forum Replies Created
- Posts
24 August
Incline Bench Press – 4 x 8 x 55kg
Incline DB Row – 4 x 8 x 20kg
Close Grip Bench Press – 4 x 8 x 60kg
A1 EZ Curl – 3 x 8 x 33.5kg
A2 Skull Crushers – 3 x 8 x 33.5kgBusy tomorrow so did this a day early. I reduced the weight in most exercises to give myself an easier session as it’s not doing much for my vert. I think I’ll do an easy jogging session next week along with some static stretching to aid recovery in my legs.
23 August
Depth Jump – 3 x 8 x 70cm
DB Split Squat Jump – 3 x 8 x 7.5kg
Power Clean – 3,3 x 82.5kg, 1 x 87.5kg, 1 x 90kg, 0 x 95kg
Top Squat ISO – 4 x 5 x 3 secs
Bulgarian Squat ISO – 4 x 55kg, 2 x 4 x 50kg (7 secs)Calf Stretch – 60 secs
TKE Stretch (P414) – 10 x 5 secsI thought I’d try and find my 1RM in power cleans, quite disappointed it isn’t higher. Looking at my recent PB’s I haven’t gone above 85kg but at the same time it’s rarely in my program. On top of my regular stretches I added in terminal knee extension and calf stretching. This is my last bit of lower body exercise for a while and now I want to recover and prepare for the final vert test next week.
I’ll move upper body weights to tomorrow which will be the final part of the six week program, then I’ll write up a review and make a video.
21 August
Bench Press – 5 x 4 x 90kg
Barbell Rows – 5 x 5 x 75kg
Push Press – 5 x 4 x 60kg
Weighted Chin Ups – 5 x 5 x 20kgSuch a nice and simple session, still effective. If they put this in Vert Shock it would have made things so much better rather than losing a lot of my strength.
22 August
TKE Stretch (P414) – 10 x 5 secs
Flexion Gapping (P418) – 40 secs
BB Heel Cord Smash (P426) – 50 secs
Spread and pull, Toe Dorsi & Toe Plantar (P440-441) – 50 secs
Single Leg Flex and Extension Rotation (P371) – 90 secsThese are from “Becoming a Supple Leopard” with page numbers. Thought i’d detail my soft tissue & mobility work since I haven’t done any up until now. The stretch on page 371 was magic for my hips and I felt so loose afterwards. I’ll do more on Saturday so that it doesn’t take me too long to be fresh for a re-test. I don’t think I need a whole week off, perhaps with legs on the 23rd I could do my final test on the 30th.
20 August
Vert Test – 59.5cm/23.5″
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 – 3 x 125kg, 3,2,3,3 x 130kg
RDL – 5 x 3 x 100kgSlightly higher back squat today, from 2 inches higher than previously. My full squats are to a 24cm box and this is significantly higher, so that knees are at 90 degrees. These were the most enjoyable ones and I don’t think I can do 3 x 130kg to depth so it is allowing me to squat more. Pleased with vert because I know my legs will be better after a deload/rest week. My P.B. is 63cm but most of vert shock I was hitting 60cm so to almost match that here is cool.
Here’s the vert test, I did 3-4 jumps and you can see the penultimate one was an almost identical chalk mark. My 63cm jump was a real stretch with the arm and left me off balance, so a controlled 59cm is promising.
18 August
Incline Bench Press – 4 x 9 x 60kg
Incline DB Row – 4 x 8 x 22.5kg
Close Grip Bench Press – 4 x 8 x 67.5kg
A1 EZ Curl – 4 x 8 x 31kg
A2 Skull Crushers – 4 x 8 x 31kgSkipped the preacher curl again, it seems excessive and makes no contribution to jumping ability. End of week 5, ankle has almost healed. I’m feeling the effects of consistent training even if it’s only 5 weeks and my body needs a break.
I think I missed recent calorie counts so here are the averages from the last two weeks:
6-12 Aug = P145 C262 F85 Cals 2390
13-19 Aug = P145 C246 F76 Cals 2250I had a few slices of pizza and a massive burger in the last week and possibly under-rated the calorie counts. My diet has been relaxed but still on track, i’m around 71kg and started this program at 69.5kg. Weight gain clearly isn’t the goal but I know I can still improve my power to weight ratio with some extra overall weight.
