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For example, if I try to jump off my right leg, I will be EXTREMELY quad dominant and jump ~20 inches at best.

20"?!?! hard to believe. i'm getting almost 30 on those awful jumps in the vid.

overall seems okay. if it's me i'm doing more volume per set for most of the exercises, and correspondingly lower weights. a few things:

1. why are you putting calf raises between each exercise? that makes no sense. it's overkill and also weird to fatigue your calves in between exercises that engage your calves. i'd throw a couple sets of calf raises in at the end of the lower day and leave it at that.
2. i don't think you have enough bench volume if that's one of the things you're really trying to improve.
3. why 3x4 DL? you probably don't need this much. i'd just do the starting strength thing and work up to a heavy set of five if you really want to DL. if you're not interested in improving it, you could just drop it altogether.

Quote from: LBSS on June 30, 2014, 09:26:34 am

can you seriously do unassisted natural GHR? i find that kind of hard to believe...

Of course, before this workout when I used to squat tyres. I would do unassisted natural ghr while holding a slight heavy stone for 7 reps, Without stone I could do 10 easy, I used to do these for 10 reps in all my training, if by unassisted you mean without using your hands to get back up. This is what I concentrated on to focus on my hamstring. Now I can do about 5 or more maybe haven't done them in a while will see and maybe get a video.

holy crap. i guess that's proof positive that having beastly hamstrings doesn't make you fast.

vball dunk was nice mijo.

thanks b. kind of weak but better than nothing, i guess. 

I think you could dunk right now if you were to improve that clumsy looking plant and approach... it looks REALLY weird. It used to look better... wtf...

Look at how you "depth drop" over a very short drop and a weird angle

i think part of that is foreshortening because of the camera angle. but you're right, when i was jumping at all-time-high levels earlier this year i wasn't jump-stopping quite as markedly.

here are those february big dodgeball dunks again, gotta get back to this level:

<a href="http://www.youtube.com/watch?v=xaiZOr-tOcw" target="_blank">http://www.youtube.com/watch?v=xaiZOr-tOcw</a>

btw, mr. SLRVJ expert: got any tips for my hideous one-leg jumps? i took some footage of myself doing layups, too but didn't post because they're so much uglier than they feel. i look like a goofball, like a guy from a how-to-play-basketball PE video from the 50s.

Nice jumps! We are almost exactly at the same heights. From SVJ to full run-up to SLRVJs, we are getting the same rim touches.
If i had your vert or if you had my reach we would be at 10'10'' - 10'11'' lol

thanks vag! by our powers combined, we can dunk with two hands! given that i'm not getting arm extensions anytime soon and am if anything getting an arm retraction because of my shoulder problems, i'll have to settle for jumping higher.

Curled 50kg for 5 reps. Not strict. Come at me brahs.

sorry vag, i feel your pain.

i was pulling hard for CR, though, gotta rep CONCACAF! especially after mexico snatched defeat from the jaws of victory earlier. what a win that would have been.

haha i kind of thought we'd had this conversation before. guess i was feeling pedantic because of vag's journal.

was going to bound and sprint today but right as i was getting ready to leave the house it started to thunder. f that. so i did some KB swings and hand-to-elbow planks in a big ol' 10-set circuit and stretched. weak effort but better than nothing.

here's some vid of yesterday's jumps. sorry for the shit editing.

<a href="http://www.youtube.com/watch?v=O1SDTb9EKTs" target="_blank">http://www.youtube.com/watch?v=O1SDTb9EKTs</a>