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Hmm I'm currently around 34''ish on my SLRVJ with a 7'6.5'' reach. I reckon I need about 6'' over the rim to dunk it on an alley-oop or maybe off the dribble palming it. I'm about 3-4'' over the ring atm (depending on ring of course) so maybe another 2-3''? Getting close, whatever it is...just gotta keep working at it!

Wait, you were able to squat after that volume of sprints, single leg bounds and double leg bounds?

Yeah man, a bit crazy i know but it felt good afterwards...

Track

Dynamic warmup

2x30 pogos

4x8/leg - single leg bounds (getting better at explosiveness on this one)

Gym

Bench: 1x7@165lbs, 3x8@187lbs

Squat: 1x10@165lbs, 1x8@275lbs, 1x6@319lbs

Lat pulldown: 4x8-10@132lbs

Iced knees after, nothing major but right's a bit sore from the extended bball activity as of late

GYM (no track due to foot blister)

Bench: 4x8@185lbs

Concentration curl: 4x6-7@33lbs

Incline fly: 2x12@33lbs

BSS: 4x10-12/leg@2x36lb kettleball

DL Calf raise: 3x15@88lbs

Tricep pulley: 2x15@around 60-70lbs

Bicep pulley: 2x15@same weight

Bball

50-26W, my line: 8pts, 4-9FG, 0-2FT  () couple of steals, assts, rbds...not a bad game but I missed some easy shots, blister was annoying me. Had so much adrenaline before the game, my SVJs were huge, easy 31'', was wrapping my fingers around the rim so maybe even 32'', which would be sick. Gonna vertec test this weekend when I go home (check out home-made vertec page to see it!)

Jumps test/bball training

Bball training for an hour - layups, shooting drills etc.

5 or 6 SVJs - all around 30-31'' (touching ring or a bit over maybe)

5 SLRVJs - all around 33-34'' (getting halfway up my hand, had one good one where my take-off was perfect and was around knuckles)

About as high as last jumps test, but this time I was jumping off a concrete court (I always feel I jump higher on floorboards and turf over concrete). For a reference point a week before I started this journal I could JUST graze this particular rim on a RVJ. So I think what I'm doing is working, slowly but surely getting some gains  

GYM

Back extension holding 22lb plate: 3x10-12

Single leg calf raise holding 35lb plate: 2x12

Bench press: 3x8@185lbs

Squat: 1x8@165lbs, 2x8@275lbs, 1x8@300lbs

BSS: 3x10/leg holding 22lb kettleball in each hand

(No running today because of basketball tonight, don't wanna have nothing left because I'll prob play PG)

Thanks man.

how tall are you?  You looked like you were really getting up on that vid.

Roughly 6'0'' in shoes, yeah getting there but still lots of work to be done...