welcome man!
AGE: 20
HEIGHT: 5 ft 9.5 in
WEIGHT: 172-177 lbs
SLEEP SCHEDULE: On weekdays I'm in bed by 11 or 12 and up around 7. Weekends I sleep in a little. No trouble falling asleep but it's hard to get up.
BODY TYPE: Athletic/muscular proportional
GOALS: 45" vert, jump better off of one foot (I really want to dunk), 400lb squat, 275 lb bench, improve sprint speed, 500lb dead lift, improve core strength
CURRENT ABILITY: Vert is around 32"-35", 345 max squat, 235 max bench, 400 max dead lift
impressive lifts man, and 32-35" SVJ is very good stuff. what is your RVJ (off one foot & two)? I take it 32-35" is your standing vert, based on your lifts, you definitely have that type of capacity for power.. you seem like the type that has a very good correlation between squat strength and vert, so getting that squat up will definitely add those inches. What i'm curious about is running vert though, sounds like it might only be marginally better than your svj, maybe 35-37"? Forgive me if I misinterpreted your vert and it was really your running vert eheh, there's a possibility of that I see.
INJURY HISTORY: Never broken any bones, I've had issues with my knees though. Had tendonitis in both knees twice now. Still feel stiff sometimes. Strained a hamstring and quad but that was years ago.
When is the last time you had tendonitis in the knees? Sounds somewhat recent..
TRAINING HISTORY & ACHIEVEMENTS: I gained 15lbs senior year of high school but lost weight and stopped gaining strength when I got to college (weight dropped to 155). I couldn't find anyone to go to the gym with me on a regular basis. Also played basketball immediately after lifting most of the time. This year has been better (lift in the morning, basketball at night) and I've put the weight back on.
CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: No real program. Since getting back to school most of my focus has been on my lower body. I've been scattering upper body exercises into workouts. Lift Mon, Wed, Fri morning at 10 and usually once on the weekend. Play basketball 3-4 times a week at night for 2-3 hrs.
Nice! sounds like you're in pretty good shape man.. If that workout is still producing gains, then stick with it for now, but their are a few things you might want to incorporate.. Do you do any form of unilaterals (walking lunge, bss, etc), that would help with your single leg running vert (SLRVJ). Some form of targeted p-chain work would also be important, I assume you do some form of GHR? One more thing that would be important for now, for reactivity in the single leg jump (and even double/SVJ etc), is what we do alot around here, multi response tuck jumps (
http://www.adarq.org/forum/adarq-org-special-content/adarq-org-exercise-index/msg10122/#msg10122), regardless of how much basketball you are playing, getting in some MR tuck jumps prior to lower body lifting would still be beneficial, because it is very much on the "spring" end of the spectrum. MR tucks or pogos are really effective at giving you a bit more pop in your jump.. due to how much basketball you're playing, i don't see a need right now for anything more intense like a single leg bound progression or focusing alot on short sprinting.
BRIEF OVERVIEW OF CURRENT DIET: Stay away from junk food as much as I can, no fast food or soda. Eat breakfast everday. Not too many veggies in my diet. Limited to what they make in the school cafeteria for the most part. I take fish oil and a multi-vitamin daily.
nice man!
IMPORTANT ACTIVITIES: School is really the only thing that gets in the way. It takes up a good amount of my time but other than Tuesdays and Thursdays I'll have a good amount of time to get a workout in.
I notice you dropped some workouts in your log, will definitely be following and making some suggestions that may be of help.
peace man!
