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this is my daily top warmup ramping set before the backoffs for the 6th straight day at low 190s BW (and without a leaning diet yet)

not a strict pause as i am still afraid of the form breakdown if i lean forward a bit. was able to a single 455 from a pause and i was lucky i didn't lean forward too much. erector chain would have been fried or broken.

i will vid this weight whenever i can because its just awesome to look at. 

455x1 6th straight day
<a href="http://www.youtube.com/watch?v=U08pdMzjKUo" target="_blank">http://www.youtube.com/watch?v=U08pdMzjKUo</a>

Fri 6:00am
Feb 15, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315 x1 x1
365 x1
405 x1 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10

Dip
Full ROM - Shoulder Width
- BW x0 rest

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495lb x0 - leg press. rest

* 405s were very heavy this morning. i made the workout quicker than usual because of a morning meeting but i still got at least 5mins rest for the top sets. the concentric was like a 455x1 coming from a strict pause without the torso lean. must be the 425s yesterday. i really took my time at the pause yesterday. i'l be stronger later. i'm always better in the afternoon when the morning sucks. strong post workout meal and lots of sitting down for classroom training today.

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Fri 4:30pm
Feb 15, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s
315,365,405,455x1 BW 192-194lb
425 x1 x1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495 x20 | leg press

* 455x1 top set for the 5th day. it was not as easy as yesterday. the lack of a midday sleep is catching up to me. 425s backup paused singles were very strict and controlled. planned to do 4 singles but lost interest in anything after the 2nd single. will get more rest and sleep and lift better tmrw. i can have my midday nap tmrw.

Wed 6:30am
Feb 13, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315 x1 x1
365 x1
405 x1 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495lb x0 - leg press busy. no worries here.

* 315 1st rep already felt very easy today for a cold morning coming from a lot of sleep. 9:00pm-1:00am-5:30am. will try and maintain the 455x1 top set later but will not go for a strict pause if i don't feel very very strong. do not have night shift work for classroom training this week. will use the midday lunch break to get my sleep. i don't eat midday anyway.

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Wed 4:30pm
Feb 13, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s
315,365,405,455x1 BW 192-194lb
425 x1 x1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495 x20 | leg press

* did the 455x1 top set with a stricter pause this time. concentric did not look as smooth/effortless as yesterday but i still made it up. this pause is not the same "i can pause all i want, and still get this thing up with no form colapse".. thats maxd at 425s right now. anything more the 425s with a total momentum kill will get my back beat.. it will still go up but i will break form at some point.
* i'm maintaining my weight right now at 192-194lbs. i'm not really pushing my top set anytime soon. i want to get at least 4x the 425s a day with enough recovery to still lift the 455 the following day. happy to get this top set consistently.

I say this with caution because I don't want to start this debate all over again.  But KF's experience with his squat bringing up his vertical jump comes with a high-bar squat.   You have increased your low-bar squat.  I don't want to bring back age old arguments with Steven Miller (if I recall that guy had some ridiculously high squat numbers paired with a comparatively poor vertical leap...)  or have someone start quoting Rippetoe.... but the lifts are not identical. IMO Greg Everetts book makes a good case for the better utility of high-bar squatting... but even if you are a low-bar disciple you have to realize the lifts are simply different and are one more reason you can't assume KF's experience will mirror yours.   

KF increased his high-bar olympic squat without sacrificing much speed whilst putting in a lot of practice in the standing full-squat vertical jump, and coming out with a net weight loss.  I don't believe he is the genetic outlier.  Most people could get somewhat comparable improvements using the same method.   However, you won't necessarily bring up your speed (something that's important for frisbee?) or increase your running DL vertical jump or SL vertical jump;  All goals you seem to have.   

I'm obviously a believer in the high-bar squat; in fact in some cases, I'd rather have athletes squat high-bar above parallel than low-bar squat.  The form for which you can squeeze out the most poundage (see kipping pullups) is often the form which will translate the least other movements.  While I am sure there are lifting coaches who know more than me who advocate the low-bar squat; all I know is I have seen a whole lot more people with big low-bar squats and poor vertical jumps, poor speed, poor pulls, poor dead lifts, poor front squats, etc than I have with the high-bar squat. I don't come across people too often who have added 100lbs to their high-bar squat and have stayed really stagnant in everything else.   Just anecdotal, though!

My biases aside, you might consider switching up your squat form just to have a break from squatting.  Some front squats or pause squats might be good to incorporate. 

Additionally, you said you only had 15m to bound?  I hope that doesn't mean you plan to do bounding on a basketball court or concrete.  I strongly advise you to do maximal effort bounding on a basketball court for a long duration of time and will just flat out ask you to stay away from concrete.  Bounding looks easy but it is hard.

yes.

Hello

I introduced myself already so now I'll show you some of my dunks. Still looking for some power and I know I can do this with regularly work which I didn't have last year because of injury.

Here's my youtube channel http://www.youtube.com/user/maverickdaw?feature=mhee

and there you can check one of my last dunk session. My older videos before injury / lower rims and many others you can see too

<a href="http://www.youtube.com/watch?v=_IDAlw-BEV8" target="_blank">http://www.youtube.com/watch?v=_IDAlw-BEV8</a>

impressive jumping.

if you want to lessen the stress to your knees from the jumps, hang on to the rim after a dunk for a few seconds so you land squared and only from a 30+ drop.

Up to you, I know in the past you've gotten gains when your squat numbers have been near PR levels so you might not want to decrease the strength emphasis. I guess my thinking lately is that leg strength measures are very important for vertical jump up until a certain relative level (each individual's number is probably different depending on style, structure etc., but let's say say 2xBW for squat or 2.5xBW for DL). Beyond this point though, unless you are really committed to gaining freakish relative strength like Kingfish or those Broz lifters (fairly long-term effort/impossible for some), then eventually I think you'll have to incorporate more speed/strength expression work if you wanna get higher.

the stronger i get, the better my SVJs get. you cannot express the strength that you do not have. my jumps continually improve IMO because i believe that i will jump higher - there is nowhere this new +lbs in  my squat is going to go.

the problem could be that you expect things to happen quick. i'e, squatted 350 today.. let me test my jump in a few days and see how many inches i've gained. i could wait 2-3 weeks doing squat maintenance and a lot more SVJ reps until i see myself adapt to the SVJ stimulus.

also, when you reach a squat PR.. do not use that as a basis of strength. it's the repeatable poundage (with very little STIM) that matters. IMO. 

good luck buddy.

edit: these SVJ drills worked really well for me. i go for max reps.

<a href="http://www.youtube.com/watch?v=sDScwmqe1kk" target="_blank">http://www.youtube.com/watch?v=sDScwmqe1kk</a>

Fri 8:00am
Feb 8, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315 x1 x1 x1
365 x0
405 x0 x0

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x0

Dip
Full ROM - Shoulder Width
- BW x0

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495lb x0 - leg press

* workout at home. had to use a 1-day work vacation because my colds didn't improve yesterday. cannot work in an aseptic environment sneezing and coughing. i do not use sick days. i'm not really sick. sick = stuck in bed IMO. i've never been sick in all my 12 years of work.
* i was worried that my weight will take a hit so i force fed myself yesterday even though everything is near tasteless and drank lots of water (32oz x2). slept at wet 196BW. sweat like crazy the whole night and woke up at 189lb. too much water really works the other way - you lean out. i was quickly back in the 190s because i was very thirsty this morning. i'm feeling a lot better now. no more headache.

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Fri 4:00pm
Feb 8, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s
315,365,405,440x1 BW 188-192lb
425 x1 x1

Chins
Full ROM - Neutral Grip - Maintenanceoo
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495 x20 | leg press

* yes, i used a vacation day instead of a call-in-sick. they are 2 different things. i have accumulated a large amount of vacation hours already that is why i use them. i could take 6 weeks off from work with the hours i've saved. my company treats us very well, i will not abuse the benefits. thats that.
* BW to 194-196 has to wait for another 1-2 weeks. this week was a struggle with this dehydration thing. 440x1 was again routine but the backoff 425s are feeling heavier and heavier. i will be stronger tmrw as i am already drinking and eating better.

Wed 6:00am
Feb 6, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315 x1 x1 x1
365 x0
405 x0 x0

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 405lb x20 - 45 deg seated sled

* lowerback tired. its also very cold. from low-mid 50s down to 39-42F this morning. the 315s felt good but will really burn out if i put something heavier without allowing the erector chain to recover some more. strong post workout meal and another set of 6-8hr daytime sleep. slept 8:30pm-5:30am last night. work night starts tonight til friday. short 3 day week. sucks that my back got beat like this. if i still feel weak later, i'l skip the backoff sets for now.
* leg press calf raise - will try 495x20 clustered in 10s next time. 405s too light now

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Wed 4:00pm
Feb 6, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 430s
315,365,405,440x1 BW 188-192lb
425 x2 x2 | 1.1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495 x20 | leg press
 
* slept 8:30am-11:30am-2:30pm. was not looking forward to lifting 440 this afternoon as i was already having a hard time getting out of bed. my lowerback is strained somewhere. annoying but nothing close to an injury. i actually lifted stronger today than yesterday. a smooth 440x1 and decided to take it easy on the backoff sets. IMO, 430s are too heavy at this time. 425s hit the spot. single, rack for 60secs.. another single. 5 mins. repeat. do this loading until i get my diet to catch up and take me to the 194-196BW.
*  495x20 leg press calf raise felt like 405s until the 16th rep.. it became painful but nothing that will require a reset.