week 10

jump squats
5 x 30kg
5 x 40

speed squats
3 x 60kg
3 x 70
3 x 80
3 x 90
3 x 95
3 x 100
3 x 100
3 x 105

last set was slow, couldnt get up fast enough...

pullups
2 x 8reps
3 x 10

barbell stepups
3 x 60
3 x 70
3 x 80
3 x 90
3 x 95
3 x 100

overhead press
5 x 30
5 x 35
5 x 40
3 x 45, failure
4 x 40

week 10

dashes
4 x 50m, near max effort

was winded after it, amazing what a difference of 10% effort makes...

pullups
4 x 10

depth drops
4 x 5, abt a few inches above knee.

week 9

speed squats
3 x 50
3 x 60
3 x 70
3 x 80
3 x 90
3 x 95
3 x 100
3 x 102.5

pullups
3 x 8
2 x 10

barbell stepups
3 x 50
3 x 60
3 x 70
3 x 80
3 x 90
3 x 95

hanging straight leg raise
5 x 10

overhead press
5 x 30
5 x 40
5 x 45
3 x 45

actually was shooting for 5 reps, but failed at the 3rd one haha...

week 8

speed squats
3 x 50
3 x 60
3 x 70
3 x 80
3 x 85
3 x 90
3 x 95
3 x 95

last set was more a regular squat, no more juice left haha.

pullups
4 x 8
1 x 10

barbell stepup
3 x 50
3 x 60
3 x 70
3 x 80
3 x 90

hanging straightlegged raise
5 x 10

hang cleans
4 x 40
4 x 50

week 7

done last week, but didnt update...

tried some explosive or speed squats, just trying to get up as fast as possible.

some warm up sets.
50kg x 3
60 x 3
70 x 3
80 x 3 x 3

beyond 80kg, speed was noticeably slower already, so did 2 more sets at that weight.

pullups
5 x 8

lateral raises
10kg each hand x 4 x 10

hanging straightlegged raises
4 x 8

barbell step up
singles from 50kg to 80/90kg, cant remember :/
3 triples at the weight i stopped, ie 80/90 haha.

week 6 day 1

1st workout in the new year.
Happy New Year everyone!

500m fast jog

5 x 50m dashes, 75-85% intensity

3 x 5 bounding

3 x 5 single leg depth jumps, off mid shin height

3 x 8 single leg rebounding box jumps, mid shin height

2 x 5 single leg depth jumps, height just below knee cap

2 x 5 depth jumps, height a few inches above knee cap

4 x 10 pullups

2 x 5 depth drops, done by jumping off a knee height bench