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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.
WEEK 15
15 Jan
Raised Planche Lean – 7 x 10 secs
L-Sit Tuck Hold – 25,25,19,20,17 secsGood session.
I had another laser tattoo removal treatment on the morning of the 16th which means I couldn’t do anything the rest of the week. Will resume as normal on the 22nd.
14 Jan
Single Leg Around The Square – 3 x 4
Hex Bar Jump Squats – 2 x 5 x 40kg
Seated Box Jumps – 3 x 5
Back Squat – 4 x 6 x 100kg RPE 5.3 (out of 7)16 Jan
SL ATS – 3 x 4
A1 Front Squat – 6 x 65kg, 6 x 70kg, 6 x 75kg, 6 x 80kg
A2 Tuck Jumps – 4 x 6
Swiss Ball HS Curls – 18,15
Sissy Squats – 10,11 x 6kgUsed my EZ curl bar for sissy squats, felt better. Pleased to add 5kg in every set of front squats, can probably settle around 75-80kg for a few weeks.
19 Jan
SL ATS – 3 x 4
Jump Squats – 2 x 5 x 40kg
2 step approach – 7 per side
Floor to Ceiling Jumps – 3 x 8
RLESS – 8 x 55kg, 2 x 8 x 60kgNot focused on RLESS and missed a rep by wobbling, 60kg is tough if I reach full depth. 2 step approaches were good, jumping in the open rather than at my hoop is helping, part of me holds back when I’m getting so close to the wall.
