Squat 4x9 215
Calf Raise 170 3x10 really easy
DB Bench 45 3x8
DB OHP 35 3x8
DB row 60 3x8
Afterwards I was flying. Got around 42, and 40 avg. On the 8’3 rim I got my neck to it. I did a 2 foot dunk from the freethrow line (Tdub esque)
Tried some dunks from an oop on 10’, timing was bad and so was oop so i missed them. But I was getting around 6-7 inches above rim.
Despite this being high freq squats meant to destroy me, I’m responding amazingly to it. Jumping 42" after squatting during this program is unbelievable.
Keep up the good work. I’ve always found that lifting before jumping has a residual effect. A while ago I was doing my sets of cleans and a vertec was near by, just messing around I tested my vert between sets and found that I was hitting 2-3 inches higher. It probably had a complex effect on the jumping.
Be careful, although this method will work incredibly well, performance may plateau and then decline if a proper down period isn’t followed. Whats your down week set up like? 3 hard 1 easy?
I’m going to test my sprints sometime in the next few weeks. Based on my strength and jumping ability what do you think would be a good time to shoot for, for the 100m?
I don’t like asking questions like this…
So after lifting I went and did some dunks on 8’3 got my head about 8" above the rim max; which would be about 40". Weird thing is that when I was jumping on 10’ I was getting 2" above the rim. Which is terrible. It doesn’t make sense only getting 36". Crying or Very sad
It’s not bad because I used to never get that high after lifting, but on the 10’ jumping just felt really weird.
Before lifting: 148lbs!!! I weigh 148! Last Saturday i was 135
Jumped and got 4 inches above the rim
Squat 7x5 240; hard, last 2 set I only took 1 breath between reps, I found it easier
Seated Calf Raise 3x10-5-5 90
DB bench 3x10 50
One Legged Calf Raise 3x30
OHP 3x8 65
Calf Raise 5x20 90
Toe Raise 3x20 45
Done with smolov; all I did was the base cycle and I didn’t even finish it. It was easy yet I need to rest for basketball. So I’ll have 5-6 day s of rest and by then I should be flying! Today I got 38-40", which is nice.
I was going to lift today but I wasn’t feeling it, so I decided to play basketball and jump.
So I went in and did some light lifting and light jumping. I did 2 36-38" running vertical jumps, a 31" standing vertical jump, and a 2xbw squat. Body weight of 141.5
I did about 10 jumps before squatting(7 on a lower rim), I would have done more, maybe got the 40 icon if i was more warmed up, but I didn’t want to be exhausted for the squats.
Damn, I don’t know what to say… I have good news and bad news.
Good News
I’m above my old self…
I jumped like 42-44" at a gym I’ve never jumped over 42. I threw down some nasty dunks, one miss flew high and far off backboard.
Bad News
I think I’m getting some jumpers knee. I have to chill with all the jumping, so no unnecessary jumping like today. No jumping for like a week though.
I had basketball open gym today. I Think I’m the fastest on the team, or 2nd fastest, this other guy who’s playing football is fast as hell too.
I need to test my speed sometime soon…
I had 2 hours of basketball while sick, (expletive).
Allergies flared up again, so FML.
But I still went to open gym today, and I think it was good for me.
Played Basketball for 1.5 hours, like 20 minutes of conditioning Sad.
Then we went and lifted;
Bench 95 3x4, light
Squat 260x3, could have easily gotten 5
Push Jerk 95x4, shoulders were dead
DB Shrugs 60x8