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Nice bro. I remember when i got my first dunks I felt on top of the world. I didn't know you were an Aussie as well! We got a few on this forum haha. Congrats.  

Cheers bro. Yeah there are a few, haha.

Congrats, bro.

Thanks bro!

I forgot to mention yesterday I woke up at ~84kg which is why I decided to head out to the gym to see if it made any difference being lighter. I was actually jumping slightly lower than my best though, so I think I can make a lot of improvement yet. But ultimately I need to get down to ~80kg though hopefully with athletic bodyfat levels and visible abs. I think that's got to my main goal now. I just want to get my squat up to 130x3 quickly before I can start cutting first. Is doing Smolov jnr crazy just to get the 130x3 out of the way? Or may be I should try Kingfisher's daily squatting thing. Need to decide soon, i wanna get this out of the way quickly.

In my position, if you had 2 weeks to put 5-15kg on your squat, what would be the best way?

I woke up sore around the right glute area. That's new. I can't remember the last time that's happened. Using that as feedback, may mean I need to strengthen my glutes for jumping.

today morning bw: 83.5kg (2006-2012 PR)

Training
FS 2x3x90 (PR)
BS 2x100, 4x95, 2x6x90,
BP 5,4x75, 4x72.5, 2x6x70

Rusty all round after the marathon pickup ball session yesterday. Could not backsquat for the life of me, but still managed to front squat PRs. Will work extra hard this week to recover lost ground on the lifts from illness.

Thanks chris, loads of good ideas there! I like the blanket hammer all the different possible weaknesses approach in case there is a glaring weakness or two which needs the most attention. Will try it out this week. I also agree with your assessment that daily squatting will probably make me 'weaker' in the short term which isn't what I want. I'm reluctant to smolov because while I know it works very well at peaking, I don't like my chances of holding on to the gains while cutting.

Could be a sign that your glutes are becoming stronger and providing a larger portion of the force in your jumps.  That's what happened to me when I started doing box squats last year and my pc became dominant.

Perhaps so! Now i'm kicking myself for not doing deadlifts and heavy belted squats. The reason of course I don't do these things is because I don't want to fucking injury myself since I have the worst form on deads and belted squats. But in the past I did a lot of those anyway, only wish I had still kept the strength I build while doing that dangerous shit. I know I keep saying i need to get back into deadlifting but i really do need to do. Maybe even starting light and doing high rep sets to start with, as long as form is good, and i can progress them that way.

Second day in a row waking up ~83.5kg - im a little confused really.  I mean it wasn't long ago i was 86kg and since getting the flu, i've lost weight of course, but it's starting to feel permanent? I'm happy about it. It was a big mental stumbling block being stuck over 85kg and i wasn't breaking under it for about 2 months i think. And then boom, overnight i'm under it. I'll take it. The best thing is it's given me extra motivation to get leaner and lighter, i have a feeling I can break into the 82kgs by the end of the month. And if that happens i'll definitely be under 15% for the first time in forever. It'll have been a long journey from a rather fat 112kg a coupla years ago down to 82.

Kind of lost my appetite last wk and today I was supposed to meet some friends for a buffet today and didn't go. Fuck that shit, I have an enormous appetite and I know what would happen and it's not good and I can't have that anymore.

 I'm recognising that a few months ago when I did a good amount of dieting and was beginning to get real lean, I'd jeopardise it all by binging. I know that's just my body reacting to the hunger and stuff but I should know better. Of course that's no big deal in a normal diet but the thing is, when you've been dieting a while, those binges end up undoing weeks of work, you're just primed for fat gain, and it all goes right back. And it's so easy to justify it in the name of recovery ("i wanna get some PRs brb eating like a pig) but that's all bullshit. It makes no difference. To be fair I was healing from injuries so it was justified. But now i'm healed up I have to be careful not to spin my wheels.

So i'm eating small serves of food, even nutritious food, no point going overboard, Im having smaller portions and not going back for seconds. If I keep eating like this consistently, no takouts,  eating clean, no seconds, i'll surely find my abs.

new soreness: hams, upper back, and the back of my arms (presses?).

more and more I think chrisbro's approach is sound. I have too many weaknesses. Could be abs, hams, quads, upper back, lower back, glutes, any of those. Not knowing which, just need to hammer them all hard.

I just finished ripping off all the duct tape of my barbell. I had accumulated a few layers on the center knurl cos that thing was razor sharp and bruised up my back bad. I've had a bandage on my back for the last month and a half, and I wear like 3 layers of fabric between the bar and my skin, and several layers of tape as well but it still bruised me up. So finally ripped off the tape and spend a good 2 minutes with sand paper. It's not sharp now but it's not smooth either. Hopefully that's enough otherwise i'll sand it down some more. Must say the bar feels much more comfy and secure without the tape, may even improve form.

Training
SQ 1x115, 1x122.5 (failed 2nd rep badly), 1x112.5, 1x110
FS 2x95 (PR)
SQ 6x95 and i think i did another set with 97.5 but i can't remember how many reps
10x30m sprints (best time 04:63 - im not sure if its a pr? anyway i hit 04:65 consistently several times today- yes checked out as PR)
1 1 hand dunk, could barely palm the ball for some reason
BP 2x85 (ugly shitty set), 6x75, 8x70
chin ladders, 26 total reps

worst training in a long itme. next week im just gonna reset and work back up on backsquats. the failure today was very ugly, my back was rounded so much when I got pinned at hte bottom. I didn't expect to fail, i haven't failed in a long time, so i didn't set the pins high enough, meaning i had to rest the bar on a low pin (i leave it there for benches) and it crumbled me up in a dangerous position. no more of this bad form shit. i honestly thought i had 120+ for a triple today after finding the 115 pretty ok. but i got greedy, maybe if i had just gone with 3x117.5 i'd have got it too :/

not mentioning how bad front squats were today, every single rep i did today whether FS or BS sucked bad, my back was rounded, every single rep was horrible and dangerous. even warmups. I shouldn't have done RDLs and DLs last workout, i should save them for fridays, lesson learnt. i think my hams (or lb or abs or all of the above) were fried from wednesdays marathon hamstring sesh and i couldn't squat for shit. end of story.

horrible end to the week, reset and good form next week!

I swear it's the hardest lift to get right if it's off. When things are going right it's just automatic and you wonder what the fuss is about, but when it's not, it's the damnest thing! Get that 140 triple man, you've got plenty of back/leg strength given your nice DL, you just need to string together some consecutive progress over a few weeks. I know it's hard with your sport, it eats into recovery and training time so you can't help it either!

Btw i just checked and the 04:63 was a pr on the sprints. I guess that was the only good thing from today. Will take it. I realised while doing the 4 or 6th sprint that I could take LONGER strides, and somehow this made me get better times. There is definitely a trick/technique to these short sprints. Wish someone would tell me what it is! it's frustrating having to discover it myself thru trial and error

Woke up 84.15kg, thought I should go try dunk. Didn't eat anything, just sipped on a whey shake. This whole kellyb inspired idea of dunking when you're light is fucking dumb.  I won't do it again. Gotta have a solid meal in and well hydrated. Couldn't actually land any dunks, i was using a different ball and i couldn't even palm it, otherwise I would have got some dunks. Then played pickup ball for 3 hours. That was dumb. Finished up and could barely walk, got in the car and started feeling nauseous, like i was about to faint, and just really freezing cold. Somehow managed to get home ok, and popped some mini snickers bars and felt better. Guess was just suffering from low blood sugar. What a waste of a day. Couldn't even play well, was sluggish and slow, was getting beaten off the dribble and couldn't even block guys who were driving inside where I was waiting.

Not sure if i'll be able to lift tomorrow, blah, the fog continues. What would abishek do? Probably quit lifting and let the adrenals return to normal function. I lost my libido like 2 months ago for the first time ever, and it hasn't come back. Maybe i'm overtrained.

  Looks like youre having some rough days, hang in there.  Its important to remember when cutting, that the trip there is not the same as the stay.  Youll have some days like that for sure,  but look at them through the grand scheme of things, a few off days here and there  but youre achieving a much longer term goal in the process. Things will even out and youll  be able to make up for those days you felt "off" with no problem.