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DL-jumpers can benefit practicing SL jumps because bounding.
DL-jumping bball players can benefit even more practicing SL jumps because basketball.

Just don't overdo it , because the overload/forces in SL jumps are much higher.


Also, i just noticed this:

My back has been hurting since last week. Im putting it down to the dunks i did out of the blue Hopefully it will be gone by friday cause i wanna start seriously progressing my squats.

Nop, it's not the dunks, you can verify that if you ask.... entropy:

Squat notes:
Spinal erectors were torched from last workouts messy squats. Which meant everything was heavy and hard today, even warmups. Sigh. But i forced myself to do at least 130kg FS and a 137.5kg BS. I wanted 140 at least and 142.5kg ideally, but 137.5kg was a true max attempt so i didn't bother even trying 140kg from there.

It's funny, most people get their back work from doing raises/deadlifts/etc and for me, the only back work i do, is rescuing the bad squat here and there, effectively a good morning but with a weight close to a limit squat max. It gives rise to this zigzag effect where the next workout is really bad as my back recovers but after that happens, my back is then strong enough to push my squats further along from there.

Nop, it's not the dunks, you can verify that if you ask.... entropy:

Trust me, it's dunks, i always get it when i start back after a long layoff. Altho it might be squats too but idk.

Why put your back into unsafe positions with the deadlift, when you can do bad form squats and get a great spinal work?

The deadlift is just unsafe.

Just remember raptor

There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squatmorning

it's worth it like l'oreal

Training
FBS 2x126, 1x135 (PR)
BS 1x140, 1x130 (lol), 3x124.5 (lolx2)
OHP 6x3x60 (PR?)
WCU 2x91, 2x101, 2x106, 0Fx111, 5x96, 2x6x90.4
Plyo stuff - see notes;

Squat notes:
Good news is on a day i was weak af i still managed a local front squat PR. Bad news is that it's 10kg away from my alltime FS PR though I do happen to weigh 10kg less. I would like to close that gap and be within 5kg of my PR but while weighing 10kg less. Have a lot of work left to be done.

My bar speed has been so shit lately, think my CNS is battered but i dont understand y because ive been doing so little volume lately. Though have been maxing out every session i thought that wouldnt matter much. Not sure what to do from here. Being unable to rep 130kg is a deal breaker. Have to figure out a way to get myself stronger and better with reps.

I forgot to mention, ive bumped up my squat warmup from 3x100 im going to 2x126 now. I will try to progress it up to 2x127.5kg i think which is prob good for doing a single with 140kg next? Right now its hard af tho cause its pretty much my 2rm lol

Upper notes:
Surprised to see my OHP responding so well to the RSR inspired progression. I like the idea of keeping 60kg as my training weight for reps til i've mastered it. Lets stick with it and see where it takes me!

Plyomomumbojumbo bullshit:
Did about 250 skips total. Split it btw DL and SL. DJs, 2 sets of 5. and some bounds, total of 10 i think. Not sure if im doing these right but who cares it's all bullshit anyway. Oh and 5 dunks. bullshit dunks.
 

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am supposed to drive to the basketball court and do some dunks and other plymomumbo jumbo nonsens but with how shitty my CNS is, im questioning the point. Might do it anyways. After that, fml have to do upper body work too And conditioning. Cant be bothered.

This is a dumb conversation. I've squatted 20kg more before lol. why are you telling me 140kg is my true max? It's obviously not, im just weak right now, the solution isnt to embrace that weakness and accept it (because CNS bro), rather, it's to keep at it til im stronger

Because pussies say/do that and im not that, lets quote rocky

<a href="http://www.youtube.com/watch?v=SoPV5dPrKs8" target="_blank">http://www.youtube.com/watch?v=SoPV5dPrKs8</a>

I dont know. I'll give it another week and see if something changes. It may be that while my BS is 20kg below PR, my FS is only 10kg below. Which may mean perhaps that the FS is too high rather than BS being too low? Like when i was doing 150-160kg bs, my regular FS was i think 135-137.5kg while it's now 132-135kg whereas BS is absurdly low at 137.5-140. I'm really pissed of with my BS. Piece of shit isn't moving, which torments me bc i only really care about BS and FS is just a necessary distraction to keep myself honest. I dont want to back of FS yet though but perhaps i shud hold it there while my BS catches up to my previously attained regular maxes.

Btw i know where i went wrong last time. I fooled myself into thinking i had gotten stronger than i was, a 170/160/145 squat is nothing special, i was still weak. I should have been more humble and set my sights on somewhere else, esp when i wasn't even in danger of repping 140kg yet. So lesson learnt, will pay my dues and own 130-140kg for reps first, my goal being to do sets of 6 with 137.5kg before earning the right to rep 140kg and over. Btw whenever that happens, i'll automatically be good for a 180kg squat.

The Russians defined a 1RM as your best in competition, the absolute best you could achieve on the platform, with all the stress of being in front of a crowd. By some accounts, ‘meet nerves’ could add a spectacular 10% to a lifter’s numbers.

The Bulgarians used a different definition, calling for the best you can do right now, casually. No getting excited, no adrenaline rush, no elevated heart rate. No sitting in the corner listening to heavy metal for 15 minutes before hitting the lift. You just go do it, calm as you can. If you can’t hit it without getting nervous, it’s over your max for the day by definition.

I guess the advantage of the Bulgarian system is that you can make quick gains in a short amount of time. Yet long term it will lead to burnout.  Remember when the Bulgarian weightlifters were at their peak in the ’70s and ’80s, they often retired early, most likely due to injury. In contrast, the Russian lifters tended to have much longer careers. Another thing to take into account was that these lifters were juiced to the grills and their whole life was literally eat, sleep and train.

That said my advice would be to pick a program you believe in, bust your ass and stick with it for better or worse (hypocritical I know).