A couple years back I did a workout at my friends school gym. He was just coming off a powerlifting meet and it was leg day but he was sick of heavy stuff so we did reps. Some squats, then lots of machine work, and then leg press until we could leg press no more. We took my car, which at the time was a WRX with a very stiff clutch. It was a jerky ride home.
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Youāre making me want to throw more pressing into my week! Iāve got the āheavyā dips and light ones (I know that wasnāt quite what you said), I donāt suppose adding some pressing volume to my Monday would hurt recovery, hmmā¦
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Do it man, bro out. Make every day a push day.
Work for today:
Press:
5 x 40kg
5 x 50kg
8 x 55kg
8 x 3 @ 60kg
Notes:
- Had to cut this short before assistance and squats, missus had a definitely-not-an-emergency emergency.
- Definitely not recovered well from Friday. Upper chest still experiencing serious DOMs and slight DOMs in triceps. Strength is down, top set was meant to be for 10 although there is a confounding variable in that Iām now really smooth and controlled in all my reps, whereas previously Iād bounce the fuck out of them in order to get the most reps without having to breathe.
- Reps are feeling so controlled and smooth these days, no bouncing, shaking or instability, just a nice smooth, consistent bar path. Is this what having basic coordination feels like?
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You mean itās not?
It is for me, but Iām told other people do things that arenāt presses?
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Some people do this thing called pull ups, but you could just say youāre playing the game āthe floor is lavaā. 
That sounds like a lot of effort. If the floor is lava, I want a couch
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preposterous!
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Work for today:
Box jump:
3 x 5 @ some height
1 x 1 @ a bigger height
Baby log clean and press away:
3 x 8 @ 40kg?
Superset (10 rounds):
10 dips
5 pull ups
Notes:
- Went way off plan today for a change of pace and as Iām definitely not fully recovered.
- Box jumps because @Cyrrex said so. Last one was probably over 40 inches, it was two inches over the top of my hip bone, iāll measure that tomorrow probably when I get home. Just to clarify here: Iām not jumping high in any way, I just have really flexible hips. As part of my preparation for it, I put one foot on the top to see if I could just step up and I probably could have, with some effort.
- No idea on the weight of the baby log, I assumed it was 20kg, seems about right. The fact that I found pressing 40 ish kg hard work speaks to how much of a difference i find it pushing the weight out in front of me. These are difficult so i should do more of them.
- Found out i can just put the seat down in the assisted dips machine and do normal dips but at a decent height so my feet donāt hit the ground. Also found out I suck at dips really, really hard so doubled the planned workload. A lot of these were rest paused. Far more than should have been.
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Yeah, the thing about that Wendler challenge on the box jumps is that it doesnāt seem all that difficult compared to, for example, the broad jump challenge and some of the other stuff. I think it might be measured against his own biases. But still, we can feel good that we get full points for that one.
So does your freaky hip mobility transfer over to the broad jump? I guess that is the next challenge.
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Also, this is a really strange brag. Maybe you should start training Pilates.
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Maybe if youāre old and have the hip mobility of a box girder due to squatting 1000lbs, itās difficult. That box jump today involved very little warm up and practically no training.
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I think we need a bigger sample size. Obviously, you and I are probably just naturally amazing at jumping on boxes.
I dunno man, Iāve been eating plenty recently, Iām a pretty big sample size all by myself
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I did box jumps religiously for years. I donāt have a box anymore, but Iām honestly not sure how much Iām missing out. I could jump on a decently high box (added bumper plates to progress), but I honestly think I was showing off my hip mobility more than explosiveness.
My training will be about broad jumps because I suck at them. I struggle to get my hips through to land at a decent distance. Itās nice to know I can already face the test at the end if I need to cheat though
I think thatās a good decision. I like broad jumps. I donāt think you could go wrong with them, especially since Dan uses them as a performance indicator as well.
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Do you guys have a sandbox youāre jumping in or a similarly soft landing zone? Itās probably the way I do them but broad jumps are a pretty violent affair for me.
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You should probably back off on distance and focus on quality reps for a bit. Think of it as 85% work for jumps. If youāre really reaching to cover max distance then youāre probably not in a good landing position.
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Yeah, I think by definition a max broad jump will have you slamming down pretty hard. The one and only period of time I tried them was just on my hardword floor in my living room. Loud as hell.
I am curious at this statementā¦because I would have thought that your hip mobility would help you here? I mean, I have next to zero hip mobility, so I donāt know how it applies to either vertical or horizontal jumping.
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