Adarq.org

I think jumping three times a week while adding those 50kg to your squat (and not adding more than 5kg bodyweight in that time) will SURELLLY improve your SVJ in almost ANY situation <700lbs!

Well I mean there's still significant reactive "activity" for lack of a better term in the SVJ, and since depth jumps increase "voluntary RFD" as well as "involuntary RFD" I feel like there's really no need for traditional RFD work unless added in for variety.

50kg is a friggin HUGE increase on your squat, and if your at the weight where you're wonder if an extra 50kg can slow you down, then ur squatting like 500lbs man. I'm pretty sure if you just play basketball or do some mod/light plyos and there's not really a big reason for your old 1RM to not increase in speed at least a LITTLE bit.

BOSS LIFT!!! How long have you been lifting? That was great depth and alot of weight. I am thinking about Smolov and i'm wondering if it works for athletic gains(speed, vert, agility..ect.) like i want it to. How has it worked for you? Would you recommend that I do it even though my max is ~225ish ?

http://www.joeskopec.com/smolov.html that's the right workout right? there are alot of smolovs out there it seems

Been lifting since after basketball season of Freshman year, HS. Now I'm a freshman in college. However, I wouldn't say I have 4 years of squatting. It's closer to 2.75 or 3 years because I never lifted over the summer or during basketball season in some of the years, and it stalled my progress a lot.

At your level I think you shouldn't do smolov yet. Maybe when you max at around 315 you should try it. As for athletic gains, it's working very well for me because I am pretty reactive already so the strength gains help a lot. Squat gains have always directly translated into my VJ and RVJ provided my bw remained the same.

To answer your confusion about the different "smolovs," there's only two. The link that you gave me is the "true" smolov cycle. It consists of four different cycles, including an intro, a base mesocycle, a switching phase, and then an intense phase. It lasts 13 weeks. It is ONLY used for squats.

Then there is smolov junior (which is what I'm doing). Smolov jr is nearly identical to the BASE MESOCYLE of the regular smolov program, except the rep scheme is changed a bit to make it a tiny bit easier (but still difficult as hell). It lasts 3 to 5 weeks, depending on how long you  want to do it (minimum 3). Since it's a bit easier, the same rep scheme can also be used to bring up your bench press or deadlift (but when ppl do it for the bench, the increases in weight from week to week are about 5lbs less since the bench improves slower than the squat). However, there are no other phases in it. For me, I've decided to continue on with the weeks since I haven't stalled yet (I'm on week 6 right now).

Smolov Base Mesocycle (for squats only)
Monday - 4x9 at 70% 1RM
Wednesday - 5x7 at 75% 1RM
Friday - 7x5 at 80% 1RM
Saturday - 10x3 at 85% 1RM

Smolov Junior Cycle (for squats, bench, or deadlift)
Monday - 6x6 at 70% 1RM
Wednesday - 7x5 at 75% 1RM
Friday - 8x4 at 80% 1RM
Saturday - 10x3 at 85% 1RM

Those are the weights for week 1. After week 1, add 20lbs to each day. For every week after that, add just 10lbs to each day.
(but if you're doing it for the bench press, the increments are half as big)

If you're still confused, here's a chart from my log:

Quote from: Dreyth on February 07, 2011, 12:29:10 am

I'm just more excited about the camera lol. It's a Nikon s8100... my main motivation for buying it wasn't the video or picture qualty, but rather, the AUDIO quality. I wanted a camera that wouldn't distort from the loud bass when I go to trance events. I tested this one out on my friends Yamaha speakers, blasted the volume and subwoofer, and the thing picked up the bass clean as crystal on playback without distorting lol.

Can't wait to test it out at this Paul van Dyk gig in NYC in about 2 weeks.

haha nice.. my playsport zx3 audio seems to be weak, from my latest dunk vid i uploaded.. it has a weak sound, seems the bass is weak.

By weak bass, do you mean that the bass is too low in volume or that it can't handle the bass?

I'd rather have this:
http://www.youtube.com/watch?v=AMpldUyIvIc (live the bass was INSANNEE)
than this:
http://www.facebook.com/photo.php?fbid=1512923157762&set=a.1481838940676.59633.1674900050&pid=1107092&id=1674900050#!/video/video.php?v=427080217546

1st Set of 345x3
10th Set of 345x3

From today's workout. The angle makes it look like I'm not going as low as I used to, but I still am!
If you look at the white line on my shorts, it hits just below parallel. In this video, it looks like I'm going lower, but the line on the shorts goes to just below parallel as well http://www.youtube.com/watch?v=jplDf8iYtWA. Same depth.

I like mid-bar. I think that's what I'm doing... it's still pretty high though. Usually I squat with the barbell on the very top of my traps. Now I put the barbell an inch lower because it's a lot more comfortable and I can lift easier. It kind of rests behind the very top of my traps. But it's still DEFINITELY not resting on my rear delts, not even touching the top of them. I use a narrow stance and go near-ATG. I break parallel all the time, but only maybe every 5th rep do I hit rock bottom. Actually, I'm uploading a video of it right now in HD

Will be in the pics/vids section.