Adarq.org

The cited study did not look at the training effect of exercises on the depended variable of VJ height, but a completely different topic, which is unrelated. And if someone comes and claims that it IS related, then this person hopefully does not perform squats to improve VJ - since I can tell you that power-output will be very low for a heavy squat - and hopefully, according to this study, only performs unweighted VJs, since those, according to the presented measurements, are highest in power-output (whatever that means).

This sums it up perfectly , i was about to type the exact same thing!  

Ah, got me there todday, when i say vi i refer to vim, we even have them aliased on our machines, to open vim u type vi

Why should i?
There are so many options , ramp to money set , ramp to #RM . steady weight for all sets , back-up set(s) for equal reps , back-up set(s) for higher reps , blah blah blah...
As i said , this is a GPP/hypertrophy oriented workout , i don't believe such alterations can really make a real difference, pushing as much as possible and progressive overloading is the key here.

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ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT JUMPING.

2011 ON/OFF DAYS : 69-17
2012 ON/OFF DAYS :   12-6

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20 January 2012

Bodyweight@session : ~189 , been eating light lately , many soups etc.
Soreness : none
Injuries/aches : none

ME lower workout.

SQUATS:
5@165 ( +11lbs )
5@176 ( +11lbs )
5@187 ( +11lbs )
5@198 ( +11lbs )
4@209 ( +11lbs ) ( -1 rep )
-All sets and reps ATG.
-4th rep@209 was a grinder so didn't even try a 5th.
-Very happy with improvements.
 
BB LUNGES:
6@132 each leg
6@136,5 each leg
6@143 each leg
-Switched to normal lunges , gotta get used to the movement , felt unnatural today.

STANDING CALVE RAISES:
1x15@165 ( same )
1x15@176 ( same )
1x15@187 ( same )

Don't underestimate vi. It may be the most difficult editor ever indeed , takes so much time to learn it and get used to it , but it may also be the most powerful one. Once you get used to the basic features to do your job , you start learning more complicated features, macros etc. This builds up if you use it for work , new needs come up , new ways to cover them are discovered. In the end ( after using it at work for ~8 years ) i prefer vi over any high-tech editor, just personal opinion though.
Adarqui, so the lack of GUI is a matter of choice? Don't understand it. Install one of the most recent linux editions , like ubuntu. You get an easy and friendly gui , pnp for most devices , access to the basic stuff you need ( youtube , flash etc ) and when you get sick of gui just open a terminal , make it full screen, there you are

Thanks man!
About posture , i always had a horrible one , 'kyphosis' or 'forward head'. The latest years ( after i started working out again ) it has improved significantly. I didn't know that posture is related to bench/pull ratio but fwiw you are right , the strength ratio between them used to be 1:1 when i was working out in my 20's , now somehow my back is much more willing to get stronger and bigger than my chest.

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ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT JUMPING.

2011 ON/OFF DAYS : 69-17
2012 ON/OFF DAYS :   9-5

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13 January 2012
Just some lower body stretching , counting the days as off.

14 January 2012
Skiing 9am to 4pm

15 January 2012
Skiing 9am to 3pm

16 January
Legs toasted. Also got  some light gastroenteritis from all the shit we ate at the mountains. Total rest.

What's with the new form on squats? You dropped too much , you were squatting 140+ for 5 reps 1 month ago , 40kg ( ~90lbs ) is too much of a drop for a form change , i think you are missing some precious overloading potential that way.