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You jump much better with the ball in-hand... the dodgeball video is awesome, you really get up there. I would just do that over and over and over... and then use a size 5 or size 6 ball to dunk it.

The only thing I feel like you could improve on pretty dramatically is your hip hyperextension, because really... it's VERY limited (just like in my case). But I have no idea how... possibly with TONS (tens of minutes) of hip flexor stretching and mobility stuff.

But if you (we) really do that I expect for both me and you additional inches for sure.

Awesome!!! Besides the obvious ( dunk ) , I love the power of the squat and the huge SLRVJ progress too! Keep it up man!!! 

thanks y'all. unathletic shortish guys of the world unite! interesting point about hip hyperextension, raptor. i'm trying to do a better job of pre-activating my glutes and hopefully that'll help, too.

WEIGHT: 176
SORENESS: none
ACHES/INJURIES: posterior left shoulder tweaking a wee bit
MENTAL STATE: very good

- warm up

- jumps x ~20
got a few good dunks with the dodgeball but inconsistent, missed more than i made. still felt good.

- paused squat 255 x 2; 225 x 3
legs weak/enervated weirdly. the 225 x 3 was explosive but 255 felt awful. huh.

- bench 185 x 8+3+3+3+3
nice pump

- cable pull through 140 x 20; 150 x 20,20

- kroc row 80 x 17(L),18(R)

- superset x 2
-- decline sit up 35 x 10
-- DB shrug 60s x 10
-- band pull apart x 10

some random other shit in there like a 2x25 DB plate pinch, some clapping pull ups, etc. good workout.

You shouldn't really care about your squat performance at this point - as long as the jumps become:

1) Higher
2) Smoother
3) Faster
4) Easier (less effort is needed)
5) BETTER

Then you're good to go.

oh, trust me, i don't care about squat performance right now. but it was notable to struggle with 255 after overpowering it easily the past few workouts.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: lower back a little tight
MENTAL STATE: good

- warm up

- SVJ x 5
- DSVJ x 10 (alternating LR and RL)
- SVJ x 5

- paused squat 260 x 3,3
super explosive

- bench 210 x 5,5,4
fucking god damn it, should have had 'em all.

- pull through 150 x 20
- kroc row 80 x 19(R),20(L)
- pull through 150 x 20

- stretch

little fuckers were throwing a party on the basketball court so i only had time for a warm up, a few layups and 1-2 SVJ and one-step jumps before they kicked me out to set up. it wasn't on the schedule. the lady who was in charge of setting up was a bitch about it, too: why don't people assume, as a baseline, that others are intelligent and generous? fuck it. rest of the workout was really good, jumps very springy, CNS firing. would have been a good day for jumping. jaio;wen;aoibha;osidgjhas;doicjas;idn 

a bit later on, did grip work with the COC.

lower back is super tight again today, worse than yesterday. i'm trying to figure out what that's from because it's not normal, first time i've had this kind of discomfort since i can remember. i stretched my hips out a bunch before bed last night and i still feel like an old person getting up off the couch. the only thing i can think of is the kroc rows, which do put some torque stress on the lower back. but i've been doing them for a few weeks and no problems. maybe it's because i decided to sack up and jump to 80lb DBs?