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whats going on.  3rd reboot of this journal but im getting after it.  Will no long be on a ship by the end of a year and will have much more consistency in my routine. 
I have been a poster off and on for a long time (2010 or before) and a inconsistent progress logger.  I NEED to get back to and defeat all my previous PRS and reach a physical fitness level and athleticism level i have never reached.   I am 28 but when i started vert training (18 or even earlier on the old forums terminal vertical i think or even other ones plus db hammer) i was 175 pounds or so and reached some decent numbers for being 5 10 and a half about 7 6 reach (or maybe 7 7)

Former PRS I wish to beat in the next year
-Weight (which will aid almost every other goal) 175! Prob my biggest struggle. Goal is 2 pounds a week slow and keep most of muscle mass
-Running Vert 34.5  (10 4.5 touch) "weak dunks"
Standing 30 inch
Squat at parallel 345 x 4
BSS 100s for 6-8 reps
Bench Press 315 for 6 reps
Pullups deadhang 18
1.5 mile time 9:24


Former VIDS
http://www.adarq.org/pics-videos-links/some-dunk-attempt-rvjs-and-a-few-threes/?topicseen

Former logs
http://www.adarq.org/quitters-deserters/my-basic-journal/
http://www.adarq.org/progress-journals-experimental-routines/jump-really-high(11-feet)-and-get-really-strongcut/

Thats all history im now 28 and weigh about 208.  I have been working out but pretty much only upper body and started to throw in a little BSS and low volume plyos.  Id say im severly undertrained vertical jump wise.  The best way i believe to move forward is to evaluate where i faltered before and after reflection and reading old logs this is what i come up with:
- consistency- this is number 1 for sure, i worked soemtimes for months sometimes for years somedays for days (ouch ) but never pto ut it all together and stayed true to the game plan. This has to change.
 -Body fat-  I was somewhat lean when i started but never where i needed to be to achieve a great vertical jump.  waist is way too big right now.
- Strength ratio-  I had somewhat strong legs but was not developed to where i needed to be repping big weight kingfish style.  Somewhat tangent to body fat.  when i can rep 405 and BSS with 100s for reps then i can reevaluate..
- Jumping-  I am a slow strong two foot approach jumper.  Its not pretty or refined.  Losing weight will help.  Coming from an untrained state lots of low level jumps and then actual verticals will help
Recovery plus sleep consistency
Pushing the limits-  overtraining is bad.  Not going hard in the paint is unexcusable. 

Secondary
- Mobility (YOGA), flexiblity, focus too much on upper body mass, overthinking

Current Stats
SVJ
RVJ
Bench 275 X   , 225 X
Pullups dead hang-
Squat 275 X xx
Waist 34.5 inches
Weight 208




Diet
Going to rate it 1-5
Lots and lots of veggies and lean meats.  Feel good abou what i eat compared to the junk ive had to eat lately. 

sleep+recovery

diet is key, man. 208 is too heavy.

Lord I'd break the scale then haha!!!

but hey I'm cool with grabbing rim at my current size, when I'm down around the 275lb weight class I can usually dunk consistently. Definitely some motivation there to shed some pounds and improve my athleticism!!!

For jumping no doubt. Kind of bulked and got upper body strength and mass way up past few months. But yea I'm not getting close to a PR without losing serious lbs.

you got the right idea for your goal though, shed a few pounds, hit a few PR's on squat, practice jumping technique, all that fun stuff lol.

After re reading old logs again some more observations(still need to check out my old old Db hammer one):

i got decent results being not very strong and only spurts of consistency, need to get 405 on my back and weigh slightly less than 190 with good body to truly dunk consistently IMO (best jumps were at 183-186 body weight range)
-consistency sucked a lot of interruptions
- overcomplicated it- need to get as strong as possible, do jumps, and improve work capacity/body weight issue
-responded way better to consistent workout frequency and just varying volume on days i dont feel great, never PRed after off weeks especially planned deloads.  if i dont feel good just shoot some hoops or do some jump rope or something.
-never reached body fat goals
-distracted by college and bouts of focus on otehr things besides vert (basketball team, college, long distance PRs)
- stay hungry stay focused. 

Need to attack training as follows
3 days in the gym and weight room:
-Good ass warmup (see below)
-Low level Plyos(pogo jumps, side to side, low box jumps, etc) or Max Effort jumps or depth jump or ME plyos (depth jumps at rim) or bounds or sprints.  Will keep it mainly low level plyos and max effort jumps (low volume) until i make some progress and lose some weight no need to overcomplicate this aspect.
-Squat 3x5 keep pushing weight up, throw in MEBM 20 reps adarqui reccomended. 

Core + upper twice a week
pullups and bench
shoulder press
tris bis
good glute activation drills
hip flexor
planks
situps and crunches 

Recovery
stretch foam roll and sleep well

Diet
- lots of veggies and good healthy meals lose them lbs slowly and steadly

Need to get as strong as possible in next 4 months in squat rack.  My jump form/reactivity/ has never been great a lot of room to imrpove.  405 on my back for good reps should do the trick no doubt. 

Fav warmup
Warm up I prefer to use before jumps,sprints, lower lift, ball etc etc


foam roll (in room beforehand)

mobility
rolls into v
side to side
prone scorpions
hip circles
glute bridges
hip stretch x 30 sec
recotris femoris/psaos x 30 sec
hip flexor x 30 sec
advanced glute bridge x 10 w/ 3 sec
jumping jacks x15
jumping jacks seal x 15
squats x 10
toe toeches x 10
leg swings x 10 each way
lateral lunges x 10 each
jump squats x
hip flexor x 30 sec
advanced glute bridge x 10 w/ 3 sec pauses
lateral line jumps 3x5 seconds


need to add to journal
1) SLEEP -
2) PHYSICAL STATE- 
3) STRETCH MOBILITY/FOAM ROLL/ACTIVE RECOVERY-
4) DIET

niiice MEBM! you plan to hit those 20 reppers every squat session? if so, legs should explode.

welcome back man.

I call those rvjs one-step. The plant 'steps' don't count. Not that it makes any difference but it is nice to have a global reference.
Also, third person wearing power perfect ii, we own the forum now 

terminology problem: i call that a two-step jump. the last step is a step. the bit where you have your foot off the floor is a weird false step.

I agree in general, I count false steps too. But I wouldn't count it in this case, his foot is in the air at all times. He does not gain any speed from the 'back' leg (R) to call it a step, he would push off his L either way.
Foggy area by definition though, not saying I'm right and you wrong, just laying out how I classify them.
Maybe we could call all those cases 0.5 so this one was 1.5?

Week 2 get strong

1) SLEEP - 8 or so hours 
2) PHYSICAL STATE-  4/5 pretty good from all the volume Monday. Feel solos
3) STRETCH/ACTIVE RECOVERY-  stretching and 1 hr yoga session plus foam roll at night
4) DIET- 4/5

Warm up- decent   

Tuck jumps- 3x5

Squat up to 3x5 295lbs. Def a good working weight for the next week or so. Felt heavy on back but got it up with decent Bar speed.  After 3-4 sessions I think I can get back to 315 and close in on previous Strength PRs(at a 15-20lb heavier body weight tho)
MEBM- not today left hip was a little off during the session

GHR 3x12 body weight

Pull-ups a few


Yoga-  1 hr class. Felt pretty solid and I need the mobility and flexibility work. Will try to hit this (free) class up 2-3 times a week.  Should be good for increased mobility/flexibility, recover, stress, and some glute activation as well.

Cool

Yep left hip joint is feeling rough. Warming up it was fine to do parallel squats yesterday however I'm feeling it again today. Pretty much described in the thread below. Sucks I was just getting my strength back...
http://forum.bodybuilding.com/showthread.php?t=138509543

So what I plan to do -
Feet together groin/feet stretch 5 mins a day
Squat to stand stretch
Defrancos lumber 11
Adductor work at gym+Glute bridges
More stretches and foam rolls
Any pain in the hole then def don't go that low
Put feet more forward. Possibly squat to a higher depth. Maybe Adarq style half squat
Use BSS instead of squatting 3 times a week . Break BSS PR with 3 sec pause  3x6 155lbs

Sucks..