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Nah, the deadlift can be way too much an "isolated" low back exercise. You can use very little leg strength and a lot of low back to lift in the deadlift.

In terms of upperbody I'd limit my training to pushups, chinups, pullups and dips.

But ASSUMING one uses a lot of legs, like when I dead lift, I feel it the most on my hamstrings. 

I don't like the bodyweight exercises because I can do 20+ in all 4 of those exercises now, so doing dips and push ups, is just as time inefficient as bench pressing to me. 
Basically what I'm asking is, If I just do the big 3 lifts, bench/deadlift/squat, will those 3 be enough to work my WHOLE body (mainly the back as well)?  If I can limit my workout to just those 3, with a little core, I can be pretty time efficient and lower body focused.

156lbs?  Are you gonna just leave your weight alone, or are you going to drop to 145 like you said before? 
If you are still planning to hit 145, are you going to do it after you hit a specific strength number or something?

On another note, June 4 is almost here man.

Hey guys, On July 3, I will be going to England for 8 weeks to study abroad.  As much as I am dedicated to achieving my goal of dunking, I want to make the most of my time abroad, taking in the culture/traveling/meeting new people, which means, having training as a top priority will not be possible, and not smart to do IMO, since 8 weeks is not that long.

However, I do still want to advance in my training, and I believe I can squeeze out 2 training days a week, for like a hour each.  Here are my current stats:

BW: 151~153lbs
SVJ: 29"
DLRVJ: 34"
SLRVJ: 38"
Max Parallel Squat: 235lbs
Max Dead lift: Havent done this in like 3 months, but it was 250lbs 3 months ago

I think it's safe to say that my plyometric ability/reactive strength/RFD/explosive strength are pretty good right now, and where I can REALLY make gains in my vertical will come from strength gains RIGHT?

I will not be playing basketball at all, nor any plyo's, just weight room 2 days a week probably and make each session as time efficient as possible.  Will the following schedule I came up with, help me in my goals from now til end of August to do the following:

1)maintain all upper body mass/strength
2)maintain plyometric ability/reactive strength/RFD/explosive strength
3)Get STRONGER lower body

Here's the schedule:

Mondays - Squats 4x3 (lower body)/ Dead Lift 3x4 (lower body/mid,upper back)/ Superset 3 sets of Bench Press (upper body) & Leg Raises (core)
Thursdays - Squats 4x3/ Dead Lift 3x4/ Super set of Weighted Exploding Step Ups & Bench Press

I was thinking the Weighted Exploding Step Ups 1x/week will help me keep my reactive/explosive ability, and chose this specific exercise since I'm a 1 legged jumper.

What do you guys think?  

Lol, just watched the vid again and AUT says core and flexibility. Time do get flexible!

DO NOT excessively train core strength and flexibility because of this video.  They don't HELP your vert, they can only HURT it, if not developed to a certain degree.  If you have enough flexibility and core strength to do a MAX effort jump while keeping your spine/pelvis stable (which isn't that much), any more core and flexibility training will not = inches on your vert.

AUT: "Leave them legs alone"  NO.

I know what you're thinking, he's AUT!  higher vert than anyone on here.  He's genetically gifted with those hops, he did not get those hops from AB training and stretching.  Sorry but he does not know what he's talking about.  But can you blame him, he's born with a ridiculous vert, and a dumb coach told him it's all abs and of course he'll believe it.

How many more inches you need to dunk bro?

i got a single of 145, before i sprained the ankle. abt parallel, or just a hair above.

i tried going lower, but anything lower than that, my butt starts going in.

weird thing is, my quads almost never feel the doms, and it was always my groin first, then mayb my glutes.

145 KG's I assume.  Wow so similar, I always get doms on my groin mainly, and a little on my glutes, hardly ever on my quads too.

Your first dunk in that video looked the highest I've seen so far.  Maybe I'm wrong, but it looked like you were floating upwards lol

Quote from: Ineedtodunk on May 20, 2011, 12:44:58 am

Lance, just got to say, I love these single leg bounds, so thanks for putting them up.  I still suck at them, but I just love doing them for some reason.  And guess what, I PR'd with another inch now.  Obviously it wasn't JUST the bounds, but ever since I started them, and increased my jump session frequency, I did add 3".  My main focus right now, is to master these.  Can't wait for those bounding progression videos.  

But I had a question:  On each "bound", am I supposed to swing my arms and my other leg as I would in a SLRVJ?

NICE man, thats a very big improvement, 3 inches is no joke when it comes to jumping!  And yea, use the most powerful/coordinated arm swing you can muster up.

Does that include a leg swing too, with the non bounding leg?

And, I'm doing 3 sets of all 3 types of bounds.  Is this enough per session, or would doing more be more beneficial?

Thanks.