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^I am sure sprints play their (important) role. If i had to attribute the jumping progress to somewhere though, it would be the DJs and jump squats i've been doing the past 2 weeks. I could feel the jump-squat movement pattern in the SVJs and the depth jump movement pattern in the RVJ plants. But i don't like attributing good jumps to one thing only. For example, it could be the previous day buffered singles. Because legs actually felt like crap but sprints and jumps performance was great. So it could be a potentiation thing. Also the reduced bodyweight&bodyfat by themselves could lead to 1'' of gains. Generally, I am doing a multi-faceted training now and i am improving all aspects, so we can't tell what improves what. And i don't care much currently, I'll take it as it is!

Body composition measurements:

Exactly the same with 10 days ago:

Net morning weight : 87kg / 191,5lbs
Waist : 90cm / 35,4''

Online bodyfat estimation : 17.2%
BI scale bodyfat estimation : 16.9%
AVERAGE bodyfat estimation : 17.05%

I expected some progress because the gym wet weight was dropping lately. No progress
Will try to reduce carbs a bit more, also up the volume of tempos.

What do you mean reverse in the air?

Ahh I see.

Well progress then.

7 May 2014

Bodyweight@session : ~88kg
Soreness : none
Injuries/aches : none

Kelly Baggett's simple periodization routine

PHASE I , Week 3/3

Session B:

9'' DEPTH JUMPS:
2x10
-Mostly good, couple of great ones.

JUMP SQUATS ( not rhythmic, reset each rep ):
8@20kg
8@20kg
-Same with depth jumps.

HIGH BAR FULL SQUAT:
1@90kg ( -2,5kg )
1@100kg ( -2,5kg )
1@107,5kg
1@115kg ( +2,5kg ) , real 1RM 
1@105kg ( +2,5kg )
1@105kg ( +2,5kg )
1@100kg ( -2,5kg )
1@100kg ( -2,5kg )
-Changed the loading. Smoother now, jumps for the heavy single after last warmup set of 80kg are 10-10-7,5-7,5.
It worked, 115kg is again the most i have ever full squatted. True 1RM, very very hard rep.
The last 4 reps are supposed to be 90% 1RM but i took some weight off at the last two, to get some more speed-strength out of them.
I am amazed about what a big difference those 5kg make. 105kg singles are challenging, not grinders but hard. 100kg are speed reps.

BENCH PRESS:
7@65kg
7@65kg
-Better control than last two times but still not able to do an 8th rep.

PULLUPS:
6@BW ( +1 rep ) , 
6@BW ( +1 rep ) , 
-Yes, it is that silly PR, when it is the 2nd time in your life doing those so you get 1 rep more, lol.

PAUSED STANDING CALVES RAISES:
20@55kg
20@55kg ( +1 rep )
20@55kg ( +2 reps )
-Suddenly i am on a steady progress here. I attribute it to the heavy leg press 3x10 raises of the other session i've been doing lately.

SEATED WEIGHTED CRUNCHES MACHINE:
Forgot them, FFFFFUUUUUU.

10 May 2014

Bodyweight@session : ~87,25kg, too low, ate too light yesterday and today until training.
Soreness : none
Injuries/aches : none

Kelly Baggett's simple periodization routine

PHASE I , Week 3/3

Session A:

9'' DEPTH JUMPS:
JUMP SQUATS ( not rhythmic, reset each rep ):
-Was sort on time, gonna do them tomorrow.

HIGH BAR FULL SQUAT:
6@80kg ( -2,5kg )
6@87,5kg
6@95kg ( +2,5kg ) , ties 6RM 
6@90kg ( -2,5kg )
6@90kg ( -2,5kg )
-Not good. Legs were too weak. 95kg was too hard, so hard that i had to reduce the weight for the two remaining sets.
Maybe it was that i got only 4 hours of -bad- sleep, maybe too tired from the max singles and the 15x100 tempos of the previous days, maybe both.
Also the 6RM PR tie means nothing, i have much higher predicted 1RMs lately, i just never did 6 reps.

HORIZONTAL LEG PRESS CALVES 'RAISES':
10@460lbs ( +10 lbs )
10@460lbs ( +10 lbs )
8@460lbs ( +10 lbs ) , ( -2 reps )

CHINUPS:
8@BW+10kg ( -1 rep )
8@BW+10kg ( +1 rep )
-I would have been better here but i had to do them at a different bar which was much thicker, it ruined my pulling mechanics somehow.

DIPS:
7@BW
7@BW ( +1 rep )
-Progress again. Much better control and depth. Total reps PR too.

Depth/form @ dips:

Yeah this is a fun time. If anything, make sure you finish fresh your workouts. If not, then the weights are too heavy.

Wouldn't it be smarter if you did 3x5 or even 5x3 in the jump squats, maybe with less pause in between sets (1 minute tops, just to keep the workout shorter)?