Adarq.org

Hi everyone,

My name is Brandon and I am on this forum to try to con Lance into helping me with my training, haha.  I would like to dunk a basketball though and jump higher after that and see what happens.

Training history:  I started off like many unfortunate souls with Air Alert.  I moved on to the jump manual which was initially a good program but lacks customization.  Although Jacob is available for consultation, he is not always accessible and lacks basic variety in his program (the jump manual is merely a template).  I have no history of injury.  I am currently following the vertfreak system and trying to work with Lance to make sure I am programming everything properly.

Stats:  I need about an inch more to dunk a basketball.  I can alley-oop a basketball right now.  I am 6'1" and have a standing vertical of 30".  My running vertical is not much higher because I lack the requisite form otherwise I think I'd be able to get one down already.  I am 180 pounds and 9 to 9.5% bodyfat.  I would kill a man in hand to hand combat for an extra inch on my vertical.

I am posting my log here for Lance to review.  I used to squat only to parallel but now I perform full (A2G) squats.  I used to romanian deadlift but now do straight leg deadlifts so some of my initial tests on these lifts might be a little low based on unfamiliarity with the lifts.  Anyway, here is my log.

I have my Monday and Friday workout here but I also do 4x4 running vertical jumps, core, and upper body wednesday, 4x4 running vertical jumps and box jump workout A on Thursday, and 4x4 jumps and core on Sunday. I take Tuesday and Saturday off.  Everything below is listed in a reps x sets (as opposed to sets x reps) format.

Week 1 - Monday
8 x 100meters sprints
Full squat 3 reps x 8 sets - 205 pounds
Bulgarian split squats 3x5 - 20 pounds (each hand, each leg)
Stiff leg deadlifts 5 x 5 - 185 pounds

Week 1 - Friday
Stiff leg deadlifts - 5 x5 185 pounds
Box squats 6x4(60%) - 160 pounds
Hang cleans 3x5 - 135 pounds
Power snatch 2x4 - 75 pounds
Jump squat 4x4 - 95 pounds

Week 2 - Monday
8 x 100meters sprints
Full squat 3 reps x 8 sets - 210 pounds
Split squats 3x5 - 25 pounds
Stiff leg deadlifts 5 x 5 - 185 pounds

Week 2 - Friday
Stiff leg deadlifts - 5 x5 190 pounds
Box squats 6x4(60%) - 160 pounds
Hang cleans 3x5 - 135 pounds
Power snatch 2x4 - 75 pounds
Jump squat 4x4 - 95 pounds

Week 3 - Monday
8 x 100meters sprints
Full squat 3 reps x 8 sets - 215 pounds
Split squats 3x5 - 30 pounds
Stiff leg deadlifts 5 x 5 - 195 pounds

Week 3 - Friday
Stiff leg deadlifts - 5 x5 205 pounds
Box squats 6x4(60%) - 160 pounds
Hang cleans 3x5 - 140 pounds
Power snatch 2x4 - 80 pounds
Jump squat 4x4 - 95 pounds

Notes:  I am just concerned about setting my squat percentages during weeks 6-10 of the intermediate strength based vertfreak template and would like help doing that.  I will update this log weekly.