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350 looked solid as fuck!!! Nice rep! In agreement with the slow eccentric on 360lbs. I don't know about you but looking at the 350 lift you probably would have gotten 360 with similar speed. When that happens to me its usually mental along the line of, 'this is heavy, go slow so you can 'catch' it at the bottom'. Kick that 360s ass next time!

I'm at work and at my phone so I'll give a more detailed answer lately but what jumps out at.me is what you quoted from me, specifically 'you have to practice the movement regularly'. Then in your first paragraph of rebuttal you state

'(Paraphrased) all my RFD base movements decreased...but I wasn't practicing them'

How can you disagree then say that? Kelley is right. Most if not all gains (depending on the level of athlete) will come not during the strength training segment but when they actually practice more related exercises or do the actual movement. Well, yea! But as Raptor stated build a big motor then make it efficient. A 2L motor operating at 95% volumetric efficiency wont make the same power as a 4L motor operating at 95% VE. (All other things equal like cam profile, static/dynamic compression ratios, etc [read fast twitch fiber ratio, tendon lengths, bone structure ])


and yes, I'm a car fanatic and spend way to much on my cars lol

The difference is in how your body reacts to training.  Some people have issues recovering from extended strength blocks of work. For them I'd say a regular deload/peaking block would be beneficial (say every 'x' weeks) so that they don't burn out. Others may be better suited attaining certain strength goals before peaking or deloading. You can't have a generalized view of do this and this then do this as people react differently.

That also leads to your point that squats don't help this or that. Maybe for.you they don't help or don't help as much as another lift or exercise but for me...they might. Too many variable to say 'oh get a 2x bw squat and jump xx inches or run xx times'. Find what exercises work for you amd get stronger.  Which leads to my last point....

Any relative strength gain should have a positive correlation to your jump/sprint times as long as you can express it efficiently.  Without this you can get as strong as you want and it wont matter. You still have to practice the movements regularly to see gains.

Very true to your first part Avishek. You have to cultivate strength occasionally ANDthe differing stimuli from switching up training/exercises/rep schemes can shock the body towards gains as well. 

Right.  Not going to jump any higher hurt! The heavy reps suck but you have to get strong!!!

Holding top and bottom for a little, exploding up as fast as possible and letting it down slowly and controlled. I definitely don't want that weight coming down fast at all, happened once, Achilles didn't seem happy for a few days. That's how I try to do all my lifts (except speed squats), slow down and explode up as fast as possible while maintaining control. The way I see it is...train like everything is a 'jump'. You don't jump slowly so why lift slowly? Only difference is on the way down, with weights Ibtemd to err towards caution but practicing jumps I want to get into my plant as quickly as possible.

Hope that made sense, its late here lol!

Both. Lol! Its probably more in between quarter and a little less? I did a run up to the squat rack like I was about to do a DLRVJ and 'paused' at the bottom of my drop and set the pins just below that. My thinking was by doing that depth as fast as I can Im directly training the same pattern I use to jump. Shrug. Seemed like a decent idea although the jury is still out to see if it has any actual translation to my jumps. I'm using the bands for extra resistance plus they 'hold' the bar down and dont let it bounce on my traps/spine. Which btw really hurts lol! Tried my first set bandless and stopped mid set, dropped weight, added bands. Much better!

Updates

Friday Sept 20 2013
BW @ 173-176lbs
Motivation to lift again is high, energy up as well.
Ankle looks and feels great, still no clue what happened so I'll continue watching it.

Warmups

Depth Drops and Depth jumps:
3 sets of 5 each. Last set of DJ was very nice.

Hypers:
3 sets of 10 w/ 10lbs. Slow and controlled.

Paused Calf Raise on leg press:
610lbs x8, x8.

Squats:
225x3 paused, 275x1, 315x1, 365x1, 385x1, 405x1, 425x1. Tried a 440 but depth was shit. Wasn't strong enough and my hip/ankle mobility need work IMO.

Banded 1/4 squats (for speed):
495 (+120)x10. These suck but definitely recruit the right motor pattern for me. Back is always beat afterwards lol

Ended with back/biceps/abs and some shooting work. Felt great to be back at it!

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Sat Sept 21 2013

BW @ 174-176lbs.
Not a great sleep, energy was down but picked up considerably as I progressed.
Ankle feels great, upper back is a little sore.

Warmups

Box jumps and pogo jumps:
3 sets if 5 each. Last set of box jumps I used a weighted belt (12lbs, light stuff) for the first 3 reps, then dropped weight and performed last 2 reps. Surprising difference! Thinking of doing some more contrast training after this.

Ham curls:
140lbs x5, x5. Single leg 60lbs x12 each leg.

Deadlifts:
225x3 (deficit), 275x1, 315x1, 335x1, 355x1, 375x1F (grip). Realized I hadn't deadlift in a min due to all sort crap. 355 went up very easy, surprisingly. Probably should have tried 365 but said F it, couldn't grip 375 in a double overhand, thought briefly about trying a different grip but I'll just remember my straps next time. Not looking to jack up a bicep.

Had some sprints and shooting planned since I don't run enough but it was raining like crazy. Bah!

Overall not a bad workout, disappointed in the 375 fail but I'll get it.