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4 Feb
Jump Squats – 2 x 5 x 40kg
Seated Jumps – 3 x 5
Back Squat – 1 x 110kg, 1 x 120kg, 3 x 4 x 120kg, 7 x 110kgI was toying with trying a 1RM but when I got to 120kg I realised I could rep it out. It was definitely tough and I couldn’t do a 4th set but I could stay at 120kg and work on increasing reps.
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After this I looked ahead to the jumps program I was going to do, and it was disappointing to say the least. I then ended up watching several hours of PJF Performance on YouTube without knowing he was the author of Vert Code Elite. He seemed so knowledgeable that my mind was made up, and I bought a monthly subscription. See that in a separate journal.
WEEK 17
29 Jan
Tuck Planche Pulses- 3,3,5,4,3,3,2 (23 total)
Nice to do more of these, already felt more controlled.
1 Feb
Raised Planche Lean (straddle) – 10,8,6,2,2
Tuck Planche – 10, 11 secs2 Feb
Ab Ripper X (missed about 12 reps)
Last week my hip flexors hurt for 5 days and my abs for four. This is just pure hard work to get through it.
You can’t quite tell how red my face was but this was me busting a gut to hold the complete end range for 1-2 seconds. My elbows were flaring up the day before so I did a longer warm up and more deliberate cool down. I want to start each session with a max effort from now on because I feel like it’s been too long doing a tuck and when I hit 20 seconds I’ll gladly move on. My best is 13 seconds and I want to add 2-3 seconds a week so I can start looking at advanced tuck planche.
WEEK 16
22 Jan
Tuck Planche Pulses – 5 x 3 reps
Tuck Planche – 13 secsI watched another tutorial video and it had these in, you go from an L-sit tuck hold into a brief tuck planche for a few reps. Anything which gives me more control is a positive thing.
26 Jan
Tuck Planche – 8,8,6,7,5 secs (34 total)
Ab Ripper X – missed about 12 reps across the 13-14 minutesI need to up my game with abs and Ab Ripper X (part of the P90X series) is the most brutal and effective ab workout I know. I did it at Uni and after 2 weeks my front plank went from 1 min 30 to 2 min 30 and my front squat went up 10kg because my core could hold the weight.
28 Jan
SL ATS – 3 x 4
Hex Bar Jump Squats – 2 x 5 x 40kg
Seated Box Jumps – 3 x 5
Back Squat – 4 x 8 x 105kg RPE 6.5 (out of 7)Wanted to test myself with 4 x 8 and pleased to get it done. Could repeat it next week to see if RPE comes down, but more likely to try and play with 110kg.
30 Jan
SL ATS – 3 x 4
A1 Front Squat – 6 x 70kg, 2 x 6 x 75kg, 6 x 80kg
A2 Tuck Jumps – 4 x 6
Swiss Ball HS Curls – 20, 18
Sissy Squat – 18, 162 Feb
SL ATS – 3 x 4
Hex Bar Jump Squats – 2 x 5 x 40kg
Practice Jumps – 30 mins (15-20 efforts)Technique was good, height was disappointing. I was jumping about 58-60cm which on reflection is probably fair given fatigue in my legs from weights. The focus of these months is to get my squat strong enough to do a higher level of Jump Science, so for now measuring my height is a distraction.
Here’s my new technique:
21 Jan
SL ATS – 3 x 4
Hex Bar Jump Squats – 2 x 5 x 40kg
Seated Box Jumps – 3 x 5
Back Squat – 4 x 6 x 105kg RPE 5.8 (out of 7)I’m ready to start bumping up these weights. If you look at my best lifts log https://strengthlevel.com/52858-9to5strength/squat you can see that my estimated 1RM floats around 125-135kg and it’s on the low end now. I want to squat 2x BW then try a higher level of Jump Science, which right now would mean 145kg.
23 Jan
Digging mud & clay – 3.5 hours
Far from being a rest day, I went to my parents to help my dad dig a trench and load the earth into a skip. There was lots of wet clay soil and it was a struggle, my calves were really tight afterwards.
26 Jan
SL ATS – 3 x 4
Jump Squats – 2 x 4 x 50kg
2 step approach – 6 per side
Floor to Ceiling Jumps – 3 x 8
RLESS – 3 x 8 x 60kgMy hex bar had 50kg on it so I tried heavier jump squats, it might be nice to do a spectrum in case 40kg wasn’t the perfect weight for developing power. My approaches were good, I found Isaiah Rivera on YouTube and his tutorial videos for jumping made so much sense to me https://www.youtube.com/channel/UCw1mvHj6NL86Pj01IeBvjWA I might test my standing vert next week and if it’s good enough I could pop to the basketball court and see if I can touch the backboard. RLESS were much stronger, I rested 90 secs between each leg and that allowed better balance and focus.
