It’s the start of week nine!
Great start to the week, my velo numbers are up about 3 mph across the board from last week and my numbers in the weight room are solid too.
I feel strong and I’m starting to get into some velo push days and it’s awesome. Yesterday I got up to 92 mph from flat ground with the 4oz. Here’s the video:
It’s good to see improvement from week to week and once I get more acclimated to the high intensity my arm will feel better and I’ll start to see some really big numbers.
On to weight lifting…
So I’ve got less volume in the weight room during this block and while it’s still a strength block there will be more focus on bar speed. I won’t be training to failure any more and my percentages will remain high but the rep range will be lower.
My main lifts will all be in the 3 rep range with percentages between 85 and 90. The volume will be highest during the lower percentages and taper as I increase the weight.
Yesterday was deadlift and I used 445 for sets of 3 and the weight felt good and seemed to move faster than before so I can tell my strength level is improving. I added in some assistance work with more of a power focus as well and it was fun to move some heavy weight fast. We did some half depth front squats and really got after it in terms of bar speed and weight.
I also tested my power numbers yesterday and saw improvement in my vertical jump, but my other numbers stayed the same. However, my average distance per jump in the broad jump did improve so that was encouraging. Some of this I will chalk up to a technique deficiency, because improvements in the broad jump past a certain level primarily come from technique improvement. Also, I had already thrown earlier in the day so I will retest these again soon on a day that I’m more fresh.
Thanks for following me on my journey to the show and stay tuned for more updates this week!