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Once again, 6x35m sprints is terribly low volume. It barely qualifies for a warmup. Step your game up.

running will interfere with lifting while you adapt. wouldn't worry about the weak HPC and squats (not that you were).

True, that is what i thought too. But until you hear it from someone else it is more an excuse than a reasoning, so nice to hear it!

In other news, i am down with a cold since Sunday. No fever, but huge sneezing and coughing and overall weakness. I would be ok with it and see it as a forced deload, but the upcoming weekend it is Easter here, so i get 4 more 'obligatory' off days. So i will try to train through it today that i feel a tiny bit better. Might overdose on caffeine to make up for the weakness.

4 April 2015

Bodyweight@session : ~85,5kg
Soreness : none
Injuries/aches : none

[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE

Workout #12 ( Week #4 )

HANG POWER CLEAN
5@20kg
3@30kg
2@40kg
1@50kg
0@60kg
0@60kg
2@50kg
2@50kg
2@50kg
0@60kg
-Weak. 60 wouldn't go up.

HIGH BAR FULL SQUAT:
MSEM :
1@90kg
1@95kg
1@100kg
1@100kg
1@100kg
1@100kg ( -5 kg )
MEBM:
15@65kg
-Weak here too. 100kg was hard, couldn't go for 105 like last week.
Also couldn't go for more than 15 for finisher.

BB OHP:
10@37,5kg ( -1 rep )
8@37,5kg ( +1 rep )
5@37,5kg ( +1 rep )
Total = 23 reps ( +1 rep )
-Getting there. But not there yet.

BENT OVER DB ROW:
9 each hand @ 36kg ( +4 kg ) , ( -3 reps )
8 each hand @ 36kg ( +4 kg ) , ( -2 reps )
7 each hand @ 36kg ( +4 kg ) , ( -3 reps )
Total =  24 reps ( -8 reps )
-I had to move to 36kg from 32kg, there are no 34kg DBs, WTF!
So went down quite some reps. But still very strong.

SEATED PAUSED CALF RAISE:
15@45kg ( +5 kg )
15@45kg ( +5 kg )
15@45kg ( +5 kg )
-Barely got that. But got it.

What was the 1RM sequence? If your max was 155 the first time, try this next time ( if your plates don't add up to my numbers don't freak out, do 70 or 80 instead of 75 for example ):

Dynamic warmup.
Hip flexor stretches.
2 mins rest
SQUAT:
5@BW
1 min rest
5@45lbs ( bar )
1 min rest
5@75lbs
1 min rest
3@105lbs
2 mins rest
2@135 lbs
3-4 mins rest
1@155 lbs
After that, keep adding 5 lbs with 3-4 mins rest. So 155, 3-4 mins , 160 , 3-4 mins, 165, 3-4 mins etc. When you fail, rest 3-4 mins and retry the failed load. If you fail again, that's it.

Do that a few times, as I said again you can't expect to meet your real max in your first squat session ever. Body and CNS will adapt to the new movement and you will see huge gains every new time. It should take 3-4 tries before we have a 'reliable' max. Oh and do NOT do that every day, leave 48 hrs at least between tests.

PS : I agree with ChrisM and that is a basic principle , you better fail than lift it wrong. Your form must be tight and your depth legit. What weight you squatted does matter, and it matters a lot, but if it was not a legit squat, it does not count, you can't make safe conclusions out of it.

I did not say you won't gain anything from jumping. On the contrary, you must never neglect the actual jumping when you are training for... jumping, that is self-explanatory.
I also did not doubt that if he had not jumped that much he would be jumping lower.
Kilganon is not just another dude that got to add 5-10'' to his jumps, he is arguably the best dunker on the planet and his maximum RVJ is a world class +50''.
Many young kids will look up to him. That is why the advice "just dunk a lot every day" annoys me, it is misleading.
I do believe your n=1 experience that got you to 33'' by just jumping. But that does not change the jump-training science basic facts:
YES, if you jump a lot you will improve your vert some.
YES, people that are naturally strong can go a longer way by just jumping.
But, sooner or later, you will have to strength-train if you want to approach your potential.
Even Kilganon, if a professional coach took him, be sure he would have him strength-train too. He does not have to because he is already over 50'' so why bother. But if he had to chase his full potential and do it right, be sure the squat rack would become his good friend too.

^^^
I agree with acole, you can dunk now.
When i landed my first ( from the very few total ) 10' dunk, my max touch was the exact same as yours, 1'' below wrist, being able to flex my wrist in the rim but barely.
And i didn't even need a lob, just a ball with a damn good grip that i could palm. The ball in the hands detracted a couple of inches but even with wrist at-or-a-tiny-bit-below rim you can have the ball over the rim and power it down with your fingers. Just have to have a really good grip at it.
Here is the snapshot from that dunk, that frame is the maximum height of the dunk, next frame i am starting to flex the wrist to land it:



PS :

Everyone knows: if vag thinks it's xx'', then it is, end of story.

 

That would be great.
Although keep in mind that it might take a few sessions to find your real max, you can't just go squat for the first time in your life and get a reliable max. But you gotta start, haha.
Videos of squats and jumps will be very very helpful.

I second everything that acole said.
7'25'' is an ok length though, you might probably be able to palm the ball if you practice and train it a bit.
But still, i guess a perfectly timed lob is a better bet for you. Because when you jump with the ball in your hands , you lose a couple of inches from your jump ( inferior arm swing ).
So to get to that 10'6'' with the ball in your hands, you need to be able to get around 10'8'' without it, so now it is 45''.
33 to 43 is doable, much more doable for someone who has never lifted. The first 4-5'' inches should be rather easy, but then it takes much more effort and planing and time. But it is doable.
Now, generally doable does not mean it is doable for you. Get yourself to a gym, you might have never lifted but you may already be freakish strong. We need to determine your absolute and relative strength ( squat ) before starting to suggest things.