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19 July
Depth Jump – 3 x 8 x 50cm
DB Split Squat Jumps – 3 x 8 x 7kg (3.5kg per hand)
Power Clean – 4,3,3,3 x 80kg
Top Squat ISO Push – 3 x 5 x 6 secs
Bulgarian Split Squat ISO – 3 x 4 x 40kg per leg (5 sec pause at 90 degree)
Swiss Ball Weighted Crunch – 3 x 12 x 20kg20 July
Rowing Machine – 4 x 500m (2 mins) in 1:54.6, 1:49.7, 1:55.7, 1:50.6
I don’t think rowing will take away from my lifting sessions, if anything it’s active recovery even though slightly tiring. A few new exercises for me on Thursday, the isometrics were weird and the depth jumps were higher than I was used to but I adapted quickly.
For the top squat i’ve seen someone put the barbell UNDER the safety pins and push up on them, which only works if the squat rack is bolted to the floor. Mine isn’t, so instead I put a heavy weight (200kg) and held it off the pins each rep. Possible I need to set it so i’m less upright next week. Here it is anyway..
12 July
Rowing Machine – 4 x 2 mins (2 mins rest)
I’d put the rowing machine in the conservatory over winter but left it there for summer. With the door closed it reaches temps above 55 degrees and that seems to have broken the computer system, so no display.
13 July
Bench Press – 4 x 8 x 65kg
Barbell Row – 4 x 8 x 65kg
Push Press – 4 x 8 x 35kg
Chin Ups – 4 x 8I’m doing a 6 week program starting Monday and wanted to get an upper body session in before then (away this weekend). I forget what I could bench for 8 but probably about 85kg, so it was depressing to struggle with the last rep of 65kg on set 4. Only done a few sets of press ups every week in the last 9 weeks and clearly lost strength & power. I wasn’t pushing it but I still aimed to be about 80% effort or above.
If you’re interested the workout i’ll be doing is another attempt at increasing my Vert and can be found here https://www.t-nation.com/workouts/get-strong-get-fast-get-vertical
I’ll do minor modifications like jump squats will be with a hex bar as that’s a perfect piece of equipment for that. If I happen to jump higher than 63cm/24.8inch on Monday’s vert test i’ll attribute that to Vert Shock, which I finished 12 days ago.
–GAP–
Vert Shock, separate log
11 July
It’s not coming home..
Power Clean – 3 x 60kg, 3 x 70kg, 3 x 80kg
Back Squat (1/2) – 4 x 60kg, 5 x 80kg, 5 x 90kg, 5 x 100kg, 3 x 110kg
Pull Ups – 3 x 8Sooooooo good to get back to lifting weights. Power cleans were sluggish and back squat was fine up to 100kg then 110kg made my adductors start to cramp. Finished with pull ups since i’ve done next to no upper body work in the last 9 weeks.
The plan is to recover from this session, then test my vert one last time for Vert Shock, before embarking on a 6-8 week lifting program to improve my power clean. The power clean has a strong correlation to CMJ ability, so I think i’ll try and gain 10% on that exercise and see how it tracks with a weekly vert test. My PB is 106kg but that’s the only time I got over 100kg and I was just super pumped in that workout. I think my fair PB is 90-92.5kg for now so 100-105kg would be a suitable target.
Here’s squats from today
30 June
Lateral High Jumps – 3 x 20
Depth Jumps – 3 x 8
Single Leg Box Jumps – 2 x 8 per leg
Seated Box Jumps – 3 x 81 July
OFF
Meant to do sprints but I was away at the weekend and had 4 hours sleep on the Saturday so decided it was more detrimental to try sprints than to skip the final session.
3 July
Re-Test Vert 63cm (24.75 inch)
I squeezed out one final cm gain which was nice. Annoyingly B’ball court was in use so nowhere to try running jumps.
I’ve since had a week off and i’m going to do a few weights sessions then try my vert one final time before undertaking a new workout plan.
As it stands Vert Shock took me from 55cm (21.6inch) to 63cm (24.75inch) standing vert.
Below is my vert test, with the solid chalk line indicating my starting height on day 1.
WEEK 8 (Unofficial)
25 June
Re-Test Vert 61cm (24 inch)
Around The Square – 3 x 4
Tuck Jumps – 2 x 12
Speed Skaters – 3 x 30
180 Squat Jumps – 3 x 10
Split Jumps – 3 x 1226 June
Re-Test Vert 62cm (24.4 inch)
Lateral High Jumps – 3 x 20
Depth Jumps – 3 x 8
Single Leg Box Jumps – 2 x 8 per leg
Seated Box Jumps – 3 x 8
Power Cleans – 5 x 60kg27 June
Uphill Sprints – 4 x 20m
Uphill Squat Jumps – 3 x 15
Clap Pushups – 2 x 10
V-Situps – 3 x 20
Plate Twists – 3 x 30 secs x 5kg29 June
Around The Square – 3 x 4
Tuck Jumps – 2 x 12
180 Squat Jumps – 3 x 10
Split Jumps – 3 x 12It’s not really cool for me to go sharing the entire Vert Shock Program on my journal, so i’m repeating week 1 on here but with the split jumps too. I also included power cleans as a little boost before I return to lifting weights properly.
I tested my vert as normal on Monday but then read the free PDF from Adam Folker where he shares 4 hacks for jumping higher. I implemented them all and tested my vert on the Tuesday and got 62cm (1cm higher) which is my new P.B.
Today is the 29th and i’ve just finished the training. I took out horizontal bounds because I read research that it has no impact on jump height and I think since this program is aimed at basketball players that’s why it’s been included. Since I only want to jump higher and have a sore right ankle I decided to drop those 3 sets completely. I’m going to include all the other exercises as normal.
Final re-test will be 3rd July where i’ll also go to my local court and see how close I can get to the b’ball rim.
Below is a still from my 62cm vert.
