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