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^ thanks peoples. i go so low without really thinking about it. the more i do the SVJ drills, the more my body finds/goes into the positon that will give me the highest jump. its working so far and im not messing with it.

Mon - AM
Aug 1, 2011

Jump Squats - 10-20-30%
- 55 8x2, 16x1
- 95 4x4
- 135 4x2
- 95 8x1

Jumps
- SVJ dunks with vball

Back
- seated cable rows with emphasis on spinal articulation x8-12

* tried doing the jumps first before a squat workout. jump squats to warmup but no pick up game to really get me sweating. jumps suck. i was only able to throw down a smaller ball. i get the same jump height after a squat workout and without a pick up game too. IMO, as long as the squat workout is not very high rep and adequate rests are taken, jumps that follow are not affected.

Mon - PM


[135x8][185x6][225,275x4][325x2][365,385,405x1]

Paused Ballistic Full Squats - Waveloaded - 50/70%RM
- 225 2x1
- 325 | 225 2x1, 2x1 x4

Jumps
- SVJ 2-hand dunks

* i was strong on the full squat wamrups. the 135-185-225 sets were so easy. the warmup in the morning helped form. could have gotten 425x1 paused too and it will not be as hard.  stopped at 405x1 to keep it easy. im trying to dissipate fatigue and be as recovered as i can from the heavy lifting.
* ballistic full squats with pause - go all the way down like a full squat but pull the bar / loosen the legs as im going down to make the decent as fast and safe as possible. make sure i dont blow a disk by really focusing in bracing my back. the 325s were not so bad but i have lots of room for improvement with this weight. 225s was like paperweight after a few sets of finding out how safely and fast i could do it. im getting a really good stretch in my quads/glutes on the landing..( i call the bottom position landing since im really dropping with the weight). the explosion from the bottom was really good on 225s. the 325 was ok. i was landing so fast on the 225s, the stretch from the impact was making me bounce up a bit. had to wait until the bouncing stops and from a complete stop, i explode upwards with the weight.
* played a game after the squats and did SVJ two hand dunks. i was really jumping high. i was forcefully pushing the ball down with two hands this time. no vids.  bad timing again.

BUMP!!!

now with dunk vid. very basic but not bad at all. since i realized that an SVJ 2-hand tomahawk is not going to happen until i add at least 4-6 on my SVJ, a shorter goal is get 40-42" SVJ repeatedly. with that jump, i should be able to push the ball down and have it hit the ground first before i do. il work on that now.

http://www.youtube.com/watch?v=qyieM7Gn9u8

^ thanks. For jump squats, most of the time i stay in the 10-20-30% Full Squat 1RM. I've gone as heavy as 50% but did not really find any benefit from it (to offset the very high injury rate), aside from a potentiation effect for a lighter set that follows.

i believe its already been studied that 30%RM is the most effective to use for JS for power development. right now, most of my JS reps are in the 10-20% because im still focused on heavy lifting.

Sat
July 30, 2011


[135x8][185x6][225,275x4][325x2][365,385x1]

#24 Heavy Half Squats - 110%|100%
- 405,425,440,455,475x2
- 495 x1
- 455 x2

Jump Squats - Light 10-20%
- 55 8x4
- 95 4x2
- 55 8x1

Jumps
- SVJ 2-hand dunks with volleyball

Back
- seated cable rows with emphasis on spinal articulation x8

* the 385x1 paused was already heavy. stopped there. did half squat doubles up to 475 and a single 495. i got good depth on it but really took a lot of effort to maintain form. just did 495x1 and a back up 455x2. legs not dom'd but im probably starting to accumulate lots of fatigue. its about time to maintainenance both the full and half squats.
* no pick up game. some light jump squats to loosen up legs from the heavy lifting. did some SVJ dunks with a smaller ball. cant even push the ball down with two hands. had to use 1 hand on some reps to make it look like a dunk.
* this is the last workout of progressive heavy half squats. il maintain the poundage but limit the reps to x1. will focus more now on jump squats + SVJ dunks. will give legs some time to freshen up.

i thought miller was dipping so low on his SVJs until i vid mine. lol


the highest i could get today.

^ no. always did the heavy lifting before the jumps. i dont really tire myself that much because of the long breaks between sets.

Thur
July 28, 2011


[135x8][185x6][225,275x4][325x2][365,385,405,425x1]

Jump Squats - Waveloaded 10-20-30%
- 55 8x2
- 95 4x2
- 135 | 95 2x1, 4x1
- 135 | 95 4x1, 4x1
- 135 | 95 2x1, 4x1

Jumps
- SVJ 2-hand dunks with volleyball x6-8

Back
- seated cable rows with emphasis on spinal articulation x8

* felt pretty good waking up this morning. legs were not tired and i felt strong. i also wanted another crack at the 405x1 paused that i dropped yesterday. last weeks fridays squats were weak. could be because the last squat workout prior to that was on a tuesday. 2 days of no squats detrained me.
* it was a good idea to lift today. got my paused reps all the way to 425x1 and it is starting to feel easier now. did some cable rows in between wamrup squat sets to get the erectors really going.
* BW at gym - 180. empty 178. maintaining sub 180s while still improving / maintaining my lifts. not bad.
* did not do my half squats. i cannot be overdoing the supra max lifting. did waveloaded jump squats instead with low volumes. no pick up game. went straight to SVJ dunks with a volleyball for my jump drills. if i got a better warmup from a pick up game (and break a sweat), bball dunks would be doable. got repeated 37-38s today. 39-40 not happening when im cold.

Mon
July 25, 2011


[135x8][185x6][225,275x4][325x2][365,385,405,425x1]

#22 Heavy Half Squats - 113%|100%
- 440,455,475,495x2
- 515 x2
- 455 x2

Jump Squats - Light Warmup 10-20%
- 55 8x2
- 95 4x1

Jumps
- SVJ 2-hand dunks with bball x4

* after my squat workout yesterday, i did some road biking for ~ 2 hours as a liesure run / recovery. it worked really good. i felt very strong today. this should have been a jump squat day with a pickup game and more SVJ drills. change of plans and did another round of heavy half squats.
* i was 178lb at the gym, but did not feel weak at all. did paused full squats up to 425x1. my 1RM full squat is probably in the 465-475 now. this is the 2nd time i hit 425x1 paused. it was not easy.. but i got it up there without collapsing my mid back coming from a 1.5 sec pause at the bottom when my hams are sitting on calves.
* did the 90 deg half squats up to a top set of 515x2, followed by a back up set of 455x2. did not do too much volume as i am 2 workouts away from maintenance. did the jumps squats with the reset and emphasis again on the depth.

^ i prefer to do my SVJ 2-hand dunks with a smaller ball when im not completely recovered because i dont have to jump as high to get the ball to clear the rim.  i can easily do 8-10 reps consecutively dunking a smaller ball before i start to breath heavy. also, i prefer to push down a smaller ball than to do a weak dunk with a bball.

Fri
July 22, 2011


[135x8][185x6][225,275x4][325x2][365,385,405x1]

#20 Heavy Half Squats - 100%
- 425,440x2
- 455 2x1, 4x1

Jumps

Tue
July 19, 2011


[135x8][185x6][225,275x4][325x2][365,385,405x1]

#19 Heavy Half Squats 113% + Explosive 97%/100%
- 425,440,455,475,495x2
- 515 x2
- 440 4x1
- 455 4x3

* legs are well recovered today. could have gotten a paused 425x1. did heavy half squats up to a top set of 515x2. it was not very heavy. i could have gotten 525/535 halfs. top set is not my focus right now. i just need x2 with a heavy weight to get my explosive x4 reps eaiser. the 515 x2 followed by 440x1 worked nicely. only did 1 set of 440. time for 455x4 because i got good speed on 440 now.
* i will do this same routine until i get to 24 workouts with the supra max heavy half squats. then i will go maintenance while doing more jump drills and jump squats. maintenance will be like ramping singles/doubles up to 545 eventually while limiting the back up explosive reps to 1 set.
* no jump drills today.. will do some tmrw, probably volleyball dunks if im tired.