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I stopped deadlifting for 2-3 months now.  Would this be detrimental to my vertical?  My main exercises are full squat paused, leg curls, and 45 degree hyper-extensions with 30 lb dumbells.

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How does this squatting plan sound.  3x per week consisting of:

hi volume day: 3 sets of 10

mid volume day: 3 sets of 5

and low volume heavy day: 3 sets of 3

or should I just stick with 3 sets of 5 and adding 5 lb each session?

I have noticed that on my full squats I have a very rounded upper back.  This makes my squats look kind of like a good morning  I've tried to correct it by standing army salute style but that won't do it.  It seems like the back of my shoulders are very rounded, and therefore won't allow me to hold the bar further back since it will hurt.

Possible exercises to help: shoulder shrugs?  reverse skull crushers? 

Eating clean diet is tough because insomnia develops when trying to sleep hungry.  I don't want to take meds b/c it doesn't resolve the problem.  Key is developing a circadian rhythm and keeping it.  I probably need atleast 150g protein a day and some good carbs and fats.

Breafast - 25g whey shake, egg, fruit, or some type of low glycemic carb, or no carb---> less than 300 calories, 25-40g protein

lunch - broccolli chicken/fish/steak, beans ---> 700 calories, 30-50g protein

snack- energy type bars/oatmeal/granola etc 100 kcal

late dinner (9 - 11 pm) - Rice or pastas, steak/meat, milk, beans, tacos, etc. ---> 1500 calories, 50-75g protein

So I will eat the most of my kcal from late dinner, so I can be stuffed and pass out easily to prepare for the long day tomorrow.   

<a href="http://www.youtube.com/watch?v=2cebHKFcXzQ" target="_blank">http://www.youtube.com/watch?v=2cebHKFcXzQ</a>

0:00, 6:57, 5:44, head over rim, dudes only 6'2. too bad his bball iq is at retard level.  proof: 6:13

I went up for a rebound, got up pretty high, and this aggressive midget who couldn't get that high stepped in and i landed on his foot. 

Midgets in basketball piss me off.  I am pretty short myself at 5'9 but midgets below 5'5 feel the need to play very aggressive to compensate for their height.  I should have picked this midget up and threw him at the glass window.

So now that i'm out from full contact and sprinting for 1-2 months, and squatting for atleast 3 weeks, what could i do to maintain my strength?  I have a degree 2 sprain, where there is a sharp pain if i put pressure on one side of my foot.  I tore one of the several ligaments in my foot.

<a href="http://www.youtube.com/watch?v=W1f1NhWAEwA" target="_blank">http://www.youtube.com/watch?v=W1f1NhWAEwA</a>

dude runs a 4.4 40