cross-posted from my log.
okay, reached intermediate goal of 2x/bw squat in mid-august and then was out of commission for three weeks. spent a week playing tennis, swimming and bike riding, then a week either in a plane or working my balls off in mozambique, with a few random-ish workouts thrown in, then most of a week recovering from the trip. now, having spent two months adding 25 pounds (should have been 30, god damn it) to my squat without putting on any weight, but also not putting any noticeable inches on my vert, it's time to focus on turning that new strength into better jumps.
so. here is my new plan. big h/t to adarq and arowe, this borrows pretty heavily from the plan that arowe used with a lot of success.
also, my diet has sucked the past few weeks but because i am blessed with awesome staying-lean genes, i've not gained an appreciable amount of weight or fat. going forward, i will focus a lot more heavily on meeting my protein quota, getting enough vegetables and staying away from refined sugars. in part because i'm so lean and generally like the way i look, i have a hard time being any more anal than that.
comments welcome from anybody who feels like it (well, unless adarq and lance really don't want other people commenting in here). the link to the post in my log is here:
http://www.adarq.org/forum/progress-journals-experimental-routines/no-bounce-need-bounce/msg60756/#msg60756.
relevant recent maxes:squat: 345
DLRVJ: 32-32.5"
workout 1: strength/volume- warm up
- sprints x 3-5
- DSVJ submax x 8-10
(- if feeling explosive, DLRVJ)
- depth jump 3 x 5
- ME pogos 4 x 5
- squat 3 x 5
- BSS 2 x 10/e
- OHP x 5,5,F
- chin up x 8,8,F
- core
- stretch
workout 2: power- warm up
- sprints x 3-5
- DSVJ submax x 5-6
- DLRVJ x 15-20
- MR half tucks 3 x 15-20
- ankle hops 2 x 20
- jump squat 3 x 2 OR power snatch x 5-6
- MSEM squat 2 x 3
- OHP x 3,3,F
- chin up x 8,8,F
- core
- stretch
workout 3: power- warm up
- sprints x 3-5
- speed line hops 3 x 10s/e
- DSVJ submax x 5-6
- DLRVJ x 15-20
- MR half tucks 3 x 15-20
- jump squat 3 x 2 OR power snatch x 5-6
- MSEM squat 2 x 3
- OHP x 5,3,1(F)
- chin up x 8,8,F
- core
- stretch
workout 4: jumping- warm up
- sprint x 3-5
- DSVJ submax x 5-10
- DLRVJ x until tired
- dips + # x 8,8,F
- DB row x 8,8,F/e
- core
- stretch
ad hoc off days- foam roll
- light conditioning (tempo sprints OR long walks OR messing about in the gym, e.g. TGUs, handstand practice, farmers' walks, etc.)
- stretch
