Adarq.org

What's the tempo on the deep squat?

Definitely looking good. Sometimes my form sucks with low weights, I get bored and just go through the motions... which is why sometimes the most dangerous weight is a low weight. You don't respect the weight = bad form = injury.

Maybe you should try some low weight snatch grip deadlifts, see how they feel. If you do them right they should do pretty well in glute development, especially if you prestretched the hip flexors before and you exaggerate that posterior pelvic tilt.

Just took back my negged votes on the pitbull posts.

1) what tends to be the problem when one's RVJ is virtually the same as SVJ, and maybe even lower?

2) what factors cause one's actual vertical to be so much lower than theoretical vj calculator?  Shorter than average height?  legs to torso ratio?

1) Calf strength and jumping movement efficiency (lack of practice of actual jumps to the rim, not plyos)
2) Lack of jumping movement efficiency. When you build strength you build POTENTIAL of better jumps. To use that potential you need to practice jumping.

Why the heck it bothers you?

It's good you got rid of that. Sure it's kind of annoying not to know why but keep up the good work.

- calf raise with strict pause 225 x 20,20
oh man. the pause. ow. okay, now i know how to do these properly.

= awesomeness

You bet. Make sure not to bounce and to use a slow tempo when doing calf raises, otherwise there's going to be a pretty big contribution from the Achilles (taking away the actual muscle contribution of the calves themselves).

You'll get enough Achilles "training" doing plyos anyway, so no need for that. And I keep repeating this but I'd do calf raises in another day, maybe an upperbody day, and really focus on hammering them.