T Nation

Witlark's 'Reclaiming My Vert' Log


#1

After injuries and a long layoff, I’m starting to play volleyball again, and I need to add some air time. My dynamic vertical is now about 28", down from around 37-38" in my prime. I’m seeing things from a different perspective, and I don’t like it. This log is just an extra layer of protection against complacency.

If anyone ever reads this and wants to crush me for the weights I’m using, that’s cool. I could use the motivation. I have always been much more reactive than strong, and have relied on my athleticism for far too long. I’m 44, have an arthritic knee, inguinal hernia, and lower back problems, so I have to be somewhat careful. That said, this is the start of me not being so careful.

11/30 AM

BP 175 x 5,5,5,5,4
Pullup 162bw+35 x 6,6,5,5,5
Push Press 115 x 8,6,6,6,5
Pendley Row 135 x 7,6,6,6,6
Pallof Press Holds 3 x 30 sec
Rollout Holds 3 x 15 sec

11/30 PM P90X Chest, Shoulders & Triceps

12/1 AM

Rack Pulls 265 x 8,6,6,6,6
Box Squats 245 x 5,5,5,4,4
Hip Thrust 345 x 10,10,9,9,8
Top Squat 365@19 x 10,10,10,10,10
Russian Twist 33lb sandbag x 15,15,15
Side bends 80 x 15,15,15

12/1 PM Sprint Workout

12/2

55 sec rest between sets

DBBP (120) 8 x 10
1 Arm Row (90) 8 x 10
Step-ups (120) 8 x 10/leg
Dips (162+35) 8 x 10
Pullups (bw) 8 x 10
DL (185) 8 x 10
Hammer Curl (80) 8 x 10

92,800 lbs in 1:17

12/3 AM

BP 175 x 6,5,5,5,4
Pullup +35 x 7,6,5,5,5
Push Press 115 x 9,7,6,6,5
Pendley Row 135 x 8,7,7,6,6
Pallof Press Hold 3 x 30 sec
Rollout Hold 3 x 15 sec

PM P90X Back and Biceps

12/4 AM

Rack Pulls 265 x 6,5,5,5,4
Box Squat 245 x 5,5,5,5,4
Hip Thrust 355 x 9,9,9,9,9
Top Squat 375 x 10,10,10,10,10
Russian Twist 33 lb sandbag x 15,15,15
Side bends 80 x 15,15,15

PM Sprint Workout

12/5

DBBP (120) 8 x 10
1 Arm Row (90) 8 x 10
Step-ups (120) 8 x 10
Dips (+35) 8 x 10
Pullup 8 x 10
DL (185) 8x 10
Hammer Curl (80) 8 x 10

50 sec rest between sets
92,800 in 1:09


#2

12/7 AM

BP 175 x 7,6,5,5,5
Pullups +35 x 8,6,5,5,5
Push Press 115 x 10,7,7,6,5
Pendley Row 135 x 10,9,8,8,8
Pallof Press 3 x 30 sec
Rollout Holds 3 x 15 sec

Raise weight in push press, row

PM P90X Chest and Back

12/8 AM

Rack Pull 265 x 9,9,8,7,7
Box Squat 245 x 6,6,5,5,5
Hip Thrust 355 x 10,10,9,9,9
Top Squat 385@19 x 10,10,10,10,10
Russsian Twist 30 x 15,15,15
Side Bend 80 x 15,15,15

Raise weight in hip thrust, top squat

PM Sprint Workout

12/9

DBBP (120) 8 x 10
1 Arm Row (90) 8 x 10
Step-ups (120) 8 x 10
Dips (+35) 8 x 10
Pullups 8 x 10
DL (185) 8 x 10
Hammer Curls (80) 8 x 10

45 sec between sets. 1468 lbs/min


#3

12/10 AM

BP 175 x 7,7,6,5,5
Pullups +35 x 8,7,6,5,5
Push Press 120 x 9,8,7,6,5
Pendley Row 145 x 9,8,8,7,8
Pallof Press 3 x 30 sec
Rollout Holds 3 x 20 sec

PM P90X shoulders and arms

12/11 AM

Rack Pull 265 x 10,10,9,8,8
Box Squat 245 x 6,6,5,6,5
Hip Thrust 365 x 9,9,9,9,9
Top Squat 395@19 x 10,10,10,10,10
Russian Twist 30 x 15,15,15
Side Bends 80 x 15,15,15

Up in rack pull

PM Sprint workout


#4

12/12

DBBP (120) 8 x 10
1 Arm Row (90) 8 x 10
Step Up (120) 8 x 10
Dips (+35) 8 x 10
Pullups 8 x 10
DL (185) 8 x 10
Hammer Curl (80) 8 x 10

40 sec rest per exercise

12/14 AM

BP 175 x 7,7,6,6,5
Pullups +35 x 8,7,6,6,4
Push Press 120 x 10,8,7,7,6
Pendley Row 145 x 10,9,8,8,8
Pallof Press Holds 3 x 30 sec
Rollout Holds 3 x 20 sec

Up in push press and Pendley row. Struggled after playing vball the night before.

PM P90X chest, shoulders, and triceps

12/15 AM

Rack Pull 275 x 8,8,7,7,6
Box Squat 245 x 6,6,6,6,5
Hip Thrust 365 x 10,10,10,10,10
Top Squat 405@19 x 10,10,10,10,10
Russian Twist 30 x 15,15,15
Side Bends 80 x 15,15,15

Up in hip thrust. Drop pins to 18 and weight to 345 for top squat. Lower back sketchy today.

PM Jump Workout


#5

12/16

DBBP (120) 8 x 10
1 Arm Row (90) 8 x 10
Step Ups (120) 8 x 10
Dips (+35) 8 x 10
Pullups 8 x 10
DL (185) 8 x 10
Hammer Curl (80) 8 x 10

35 sec rest between exercises. 57:20 to complete. Not as efficient.

12/17 AM

BP 175 x 8,7,6,6,4
Pullups +35 x 9,7,6,5,5
Push Press 125 x 7,6,6,6,6
Pendley Row 150 x 8,8,7,8,8
Pallof Press 3 x 30 sec
Rollout Holds 3 x 20 sec

PM P90X back and biceps

12/18 AM

Rack Pull 275 x 8,8,8,7,7
Box Squat 245 x 7,6,6,6,6
Hip Thrust 375 x 8,9,8,8,9
Top Squat 345@18 x 10,10,10,10,10
Russian Twist 30 x 15,15,15
Side Bends 80 x 15,15,15

PM Jump workout

12/19

Started volume workout but could not finish due to tight back. Starting to get sinus infection.

12/21 AM

BP 175 x 8,7,7,6,5
Pullups +35 x 9,7,6,5,5
Push Press 125 x 8,6,6,6,6
Pendley Row 150 x 9,9,8,8,8
Pallof Press 3 x 30 sec
Rollout Holds 3 x 20 sec

PM P90X chest and back

12/22

Rack Pull 275 x 8,8,8,8,8
Box Squat 245 x 4,5,6,4
Hip Thrust 375 x 9,9,9,9,9
Top Squat 355 x 10,10,10,10,10
Russian Twist 30 x 15,15,15
Side Bends 80 x 15,15,15

No energy due to sinus infection. Off until 12/30