Stephen B.
Level 6 Valued Member
Tuesday: Performance Testing 2: Day 1
Vertical Jump: 21 inches, maybe 22
Horizontal jump (Start with toes behind line, measure from heel-- last time I might have measured from toes.): 90 inches, maybe 95 for one attempt (can't remember.)
Power clean: up to 165 for an easy single, then three failed attempts at 185lbs (I only have one set of 10's and 5's)- first two I couldn't get up, usually losing the bar forwards, last one I actually got under, but my right foot came forward again and I rolled forward into a kneeling position, then almost passed out before dropping the bar. I think the bar is going forwards- need to pull the bar up against my abs, and incorporate more singles with 165lbs.
Bridge floor press: Up to 150lbs (accidentally loaded 5lbs extra on the right side of my 145lbs attempt) for 3 sets in the bridge, then 155lbs floor press for a single. I don't like these movements, though it's my best option at this point. Might be able to rig a bench of sorts. I'll see.
Max chinups: 10 reps (last one super ugly.)
My bodyweight was just under 170lbs. So I basically have my bodyweight power clean, my bench still sucks, my jumps are still good, and my pulling needs work. I need to focus on my squats, bench, overhead press, clean, Chinups, rows and grip strength and continue to get more explosive.
Looking towards Offseason training: Potential Schedule:
Mon-Friday: Accessory and assistance movements, Iron Cardio, Airdyne Biking and plyometrics and maybe jump rope.
Monday: 25 minutes Easy Airdyne Bike
Tuesday: Iron Cardio 20 minutes (Muscle clean, press, overhead squat, weighted pullup)
Wednesday: Swings, Getups, 3x1 minute neck bridge holds, 3x6 dragon flags, 3x5 landmine rotations
Thursday: 4x10 skips, 4x10 plyo lockouts, Jump rope for 20ish minutes
Friday: Iron Cardio for 40 minutes
Saturday evening (When not competing):Top Set for 1-3 reps + Interrupted set
-Bench Press or weighted Dips
-Clean and Clean pull
-Fat Grip BB Rows.
-Squat
-Klokov Presses
-RDL?
Vertical Jump: 21 inches, maybe 22
Horizontal jump (Start with toes behind line, measure from heel-- last time I might have measured from toes.): 90 inches, maybe 95 for one attempt (can't remember.)
Power clean: up to 165 for an easy single, then three failed attempts at 185lbs (I only have one set of 10's and 5's)- first two I couldn't get up, usually losing the bar forwards, last one I actually got under, but my right foot came forward again and I rolled forward into a kneeling position, then almost passed out before dropping the bar. I think the bar is going forwards- need to pull the bar up against my abs, and incorporate more singles with 165lbs.
Bridge floor press: Up to 150lbs (accidentally loaded 5lbs extra on the right side of my 145lbs attempt) for 3 sets in the bridge, then 155lbs floor press for a single. I don't like these movements, though it's my best option at this point. Might be able to rig a bench of sorts. I'll see.
Max chinups: 10 reps (last one super ugly.)
My bodyweight was just under 170lbs. So I basically have my bodyweight power clean, my bench still sucks, my jumps are still good, and my pulling needs work. I need to focus on my squats, bench, overhead press, clean, Chinups, rows and grip strength and continue to get more explosive.
Looking towards Offseason training: Potential Schedule:
Mon-Friday: Accessory and assistance movements, Iron Cardio, Airdyne Biking and plyometrics and maybe jump rope.
Monday: 25 minutes Easy Airdyne Bike
Tuesday: Iron Cardio 20 minutes (Muscle clean, press, overhead squat, weighted pullup)
Wednesday: Swings, Getups, 3x1 minute neck bridge holds, 3x6 dragon flags, 3x5 landmine rotations
Thursday: 4x10 skips, 4x10 plyo lockouts, Jump rope for 20ish minutes
Friday: Iron Cardio for 40 minutes
Saturday evening (When not competing):Top Set for 1-3 reps + Interrupted set
-Bench Press or weighted Dips
-Clean and Clean pull
-Fat Grip BB Rows.
-Squat
-Klokov Presses
-RDL?
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