Yea I definitely need to clean up that form a little bit haha. I’m sure I make any real Olympic lifters very uncomfortable every time I go for a heavy clean.
Just posting what will be my main training schedule going forward with my jump focused training. Hopefully this will help me keep myself on track to the vertical gains. I will also be adding in a weekend volume focused Upper Body session but I’m not sure what exactly it will be yet. Probably something similar to the RE day from WS4SB.
Mondays Speed Lower
Lying Leg Curls 3x15-20
Leg Extension 3x15-20
Ankle Jumps 3x20
Speed Box Squats 10-12x2 45-60 sec rest
1 Leg 45 Degree Back Raise 2 sets each leg
Seated Calf Raise 2x10-15
Bulgarian Split Squat hold 1x60 sec
Tuesdays ME Upper
Y W T Holds each position 10 sec
Hang Power Snatch 3x2-3
Bench 3x4-5
Preacher Curls 3x4-5
DB Bench 3x5-8
1 DB Rows 3x8-10
DB Overhead Extensions 2x8-12
DB Rear Lateral Raises 2x10-15
DB Lateral Raises 2x10-15
Wednesdays Jump Lower
Lying Leg Curls 3x15-20
Leg Extension 3x15-20
Ankle Jumps 3x20
Low Box Depth Jumps 3x5
Jump Squat 3x5
Standing Vertical Jumps 3x5
Bulgarian Split Squat hold 1x60 sec
Hanging Knee Raises 3x10-20
Thursdays Heavy Lower
Y W T Holds each position 10 sec
Hang Power Snatch 3x2-3
Front Squats 3x4-5
DB Split Squats 3x5-8
Kneeling Leg Curls 3x6-10
DB Side Bends 3x8-12
DB Rdl 3x8-12
Seated Calf Raise 2x10-15
Weekend Upper Volume Day
Tbd
Still need to really figure out exactly what I want from this day but it will be something like this going forward
Upper Volume Day
Date: 2/18
Band Pull Aparts 100 reps
Shrugs 350 method
135x25 16 14
Floor Press 350 method
135x16 14 12
Underhand Rows 350 method
135x17 13 10
Was gonna add some abs work to the end but got invited to play basketball and decided that would count enough for me.
This speed day is gonna be my favorite day for awhile. Moving weight quickly is extremely pleasurable.
Speed Lower
Date: 2/19
Seated Leg Curls 3x15-20
70x20 20 20
Leg Extension 3x15-20
50x20 20 20
Ankle Jumps 3x20
Bw x20 20 20
Speed Box Squats 10-12x2 45-60 sec rest
45x10 135x5
155x2 2 2 2 2 2 2 2 2 2 2 2
185x5
Using boxes for my speed squats to keep my depth consistent and help me from going to deep on my heavier squats which is a problem that has started creeping up on me. Took a video with the 185 to see if I could keep the speed up and to see if I liked the height of the bench I was squatting on.
1 Leg 45 Degree Back Raise 2 sets each leg
Bw x6 5
Holy shit my left leg is bad at these. I could probably hit double the reps on my right leg compared to my left.
Seated Calf Raise 2x10-15
45x15 15
Bulgarian Split Squat hold 1x60 sec
Bodyweight
I got this from the vertical jump bible and this was damn difficult. Just barely got it with both legs.
2 Likes
Heavy Upper
Date: 2/20
Y W T Holds each position 10 sec
Hang Power Snatch 3x2-3
45x5 65x5
85x3 3 3
Gonna probably go up in weight with these as they are finally feeling pretty easy.
Bench 3x4-5
135x5
165x5 5 6 (PR)
It’s just a one rep PR but every little bit counts lol
Preacher Curls 3x4-5
60x5 5 5
DB Bench 3x5-8
70x8 6 5
1 DB Rows 3x8-10
70x10 10 8
DB Overhead Extensions 2x8-12
45x12 9
DB Rear Lateral Raises 2x10-15
10x15 15
DB Lateral Raises 2x10-15
10x15 15
These really pumped my shoulders up. Love ending a workout with a good pump
After my workout today was just messing around trying out different plyos that we all had done or had read about and wanted to mess around with. Well that went on for an hour or so of us bounding, skipping, depth jumping, broad jumping, and med ball throwing. While it was a lot of fun I now realize 12 hours later that both of knees are already letting me know that they may have been too much, especially considering I didn’t warm up a single part of my lower body beforehand smh. At least I’ll know why I’m suffering tomorrow.
Heavy Lower
Date: 2/22
Y W T Holds each position 10 sec
Hang Power Snatch 3x2-3
45x5 65x5
95x3 (PR) 3 3
These are developing quite nicely. I can see the day 135 goes up relatively soon
Front Squats 3x4-5
45x10 135x5
215x5 5 5
DB Split Squats 3x5-8
70x8 8 8 (PR)
So I haven’t been keeping track of my split squat PRs but I am pretty sure this is the heaviest weight I’ve ever done.
Kneeling Leg Curls 3x6-10
90x10 10 8
DB Side Bends 3x8-12
75x12 10 8
This thrashed my obliques
DB Rdl 3x8-12
60x12 12 12
Seated Calf Raise 2x10-15
45x15 15
Came back to the gym and hit an abbreviated jump day since I missed it earlier this week and my weekend is gonna be pretty busy. Also my legs were dead so I’m very happy to get this out of the way now and have a few days to recover
Jump Day
Date: 2/22
Ankle Jumps 3x20
Bw x20 20 20
Low Box Depth Jumps 3x5
Bw x5 5 5
Jump Squat 3x5
45x5 5 5
Bulgarian Split Squat hold 1x60 sec
Bodyweight
Tweaked my left knee playing basketball yesterday so swapping my speed day for my heavy upper day
Heavy Upper
Date:2/26
Y W T Holds each position 10 sec
Stair master 5 min
Leg Curls 3 sets
70x20
85x16
100x10
Adductor Machine 3 sets
100x20
115x20
130x20
Abductor Machine 3 sets
100x20
120x20
140x13
Bench 3x4-5
45x10 135x5
175x5 5 6 (PR)
Machine Preacher Curls 3x4-5
45x5
70x5 5 5
DB Bench 3x5-8
70x8 6 6
1 DB Rows 3x8-10
70x10 10 10
Machine Overhead Extensions 2 sets
50x25 70x15
Machine Pullovers 2 sets
90x20 140x15
Seated Cable Rows 2 sets
85x20 120x10
Speed Lower
Date: 2/27
Seated Leg Curls 3x15-20
70x20 20 20
Adductor Machine 2 sets
120x13 10
Abductor Machine 2 sets
120x13 10
Ankle Jumps 4x8
Bw x8 8 8 8
Paused Front Squat Work up to a heavy single
45x10 135x5 165x3 215x1
Speed Box Squats 10-12x2 45-60 sec rest
165x12x2
Seated Calf Raise 2x10-15
55x15 15
45 Degree Back Raise 2 sets
Bw x25 25
So I went and played tennis for two hours today. Not playing for 5 months means really makes the skills decline. Also I made a Hungarian core blaster after seeing it in one of the articles on here. Needed something so I could get more cardio types of workouts and the thing only cost me like 15 bucks. Not a bad deal
Just hit a quick 100 reps on it today
Kettlebell swings 100 reps
50x 40 35 25
1 Like
So playing tennis was far harder on my legs than I expected. After the snatch PR I felt like my legs were just worthless. So kept the rest of the workout short and I’ll hit it harder next week
Heavy Lower
Date: 3/1
Y W T Holds each position 10 sec
Hang Power Snatch 3x2-3
45x5 65x5
95x3 3 5 (PR)
Front Squats 3x4-5
95x5 135x5 185x3
205x5 5 5
DB Rdl 3x8-12
65x12 12 12
Seated Calf Raise 2x10-15
45x15 15
I get what you mean. It’s neural fatigue and it got the better of me way too many times. There are no tips, no hard and fast rules about recovering from that motherfucking shit. But what I can promise you is that if you don’t venture into the hellhole programming method called Crossfit (Snatch dropset till absolute failure of below 50% 1RM), you may survive the onslaught on most 1RM neural fatigue syndromes. Try to not do them in succession but I have to great fruition (+7.5KG improvement, not PB).
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Upper Shoulders Arms
Date: 3/3
Btn Press 2 sets
45x10 95x5
Btn Push Press worked up to a 5RM
115x5
125x5
135x5
Stopped there as the last two reps were starting to make me grind a bit and I just wanted to keep all these reps clean
DB Press 3x6-10
35x10 10 10
DB Shrugs 3x8-12
60x12 12 12
Machine Preacher Curls 3x6-10 2 up/1 down
55x10 10 10
These were brutal. Really slow on the eccentric burned!!
Incline DB Curls 3x8-12
15x12 12 9
I feel like I have been really neglecting my biceps and these hit them exactly as I need them.
Skullcrusher 4x5 Very slow eccentric
50x5 5 5 5
Dips 3 sets
Bw x8 7 6
Wow my arms were crushed by the time I got to these
Im realizing I’m having some kind of left knee and ankle issue that I think stems from spraining my ankle a little bit ago so I think I’m gonna slow on the calf intensive jumps such as depth jumps and start adding some tkes and some more calf stretching as I can’t keep trying to push it on a leg that’s not 100 percent.
Since I’ve been having ankle problems I’m gonna turn my speed day into more of a volume lower body day. This is my first little play at it.
Volume Lower
Date: 3/6
Goblet Squats 2x10
50x10 60x10
Don’t know why I ever stop doing these.
DB Split Squats 3x5-8
75x8 (PR) 8 8
These were just terrible, everything from my legs to my forearms were shaking
Barbell Calf Raise 3x10-15
95x 15 15 15
Rdl 3x6-10
135x10 10 10
Hanging Knee Raise 3 sets
Bw x10 10 10
All in all I’ll probably add some more to this day but this seemed like a good base for something going forward. Also I may have to move to using a bar for my split squats soon. My grip was almost a problem today
Heavy Upper
Date:3/7
Y W T Holds each position 10 sec
Hang Power Snatch 3x2-3
45x5 65x5
95x3 3 3
Seated Cable Rows 3x8-10
100x10
140x10
160x5
Bench 3x4-5
45x10 135x5
185x5 (PR) 4 3
This PR was a hell of a set. Extremely excited to hit another bench PR. I’m gonna go for 195 next week for 5 but then I think I’m gonna move back down and build myself up again.
Lat Pulldown 3x8-10
90x10
120x10
135x6
DB Bench 3x5-8
70x8 8 6
Curls 3x5-8
60x8 5
50x8
DB Overhead Extensions 2x10-15
35x15 15
DB Lateral Raises 2x10-15
15x15 15
Heavy Lower
Date: 3/9
Y W T Holds each position 10 sec
Lying Leg Curl 3x6-10
90x10 10 10
Hang Power Snatch
45x5 65x5 95x3 115x3 (PR)
Back Squat ramp up to 1 RM
45x10 135x5 185x4 225x3 275x2 (PR) 295x1 (PR)
Damn I love a good day of PRs 
DB Rdl 3x6-10
65x10 10 10
Seated Calf Raise 3x10-15
45x15 15 12
Hanging Knee Raise 2x10-15
Bw x10 10
This workout was great so I decided I had to add a couple videos of my PRs
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I like that my 200th post is a shoulders and arm fest. That’s what I call a plan coming together lol
Upper Shoulders Arms
Date: 3/11
Y W T Holds each position 10 sec
Btn Press 2 sets
45x10 95x5
Btn Push Press 3x3-5 Slow Eccentric
125x5
Holy shit these were tough. Really slowed down on the eccentric and it thrashed my shoulders
Seated DB Press 3x6-10
40x10 9 8
DB Shrugs 3x8-12
65x12 12 12
Machine Preacher Curls 3x6-10 2 up/1 down
55x10 10 10
Incline DB Curls 3x8-12
15x12 11 9
These incline curls burn more than any exercise I’ve ever done. Idk if that’s the exercise or just how weak my biceps are but jeez
DB Overhead Extension 3x6-10
40x10 10 10
DB Hammer Skullcrusher 3x6-10
20x5
15x7 6
Switched to dumbbells as using a curl bar for Skullcrushers usually bothers my wrist. This worked out very well outside of me forgetting how weak my arms are