Adarq.org

At least we know one thing ^^^

You look at the ground when you bound and depth jump. If you make an effort to look forward and rebound as soon as you hit the ground you're going to do so much better at both these exercises.

I don't get what this is about.

Then it's probably a matter of technique (as far as bounding is concerned)

Yeah that makes sense.

I think I'm going to do something like what I've been doing so far, so no chezkenny, because I feel like I need some volume to grow a bit in the upperbody considering my execrable bench and overhead press numbers.

But as far as squatting goes, I'm thinking of going with a 5 rep set of full squats and a 5 rep set of half squats and a 5 rep set of deadlifts and call it a day (two days per week this). I'll also do some hip thrusts/KB swings for some dynamic component but that's pretty much it.

So it would be 5 full squats, 5 half squats, 5 deadlifts and then hip thrusts/kb swings. The load I'll use would be a PR attempt load on Monday and a lighter load on Thursday.

Otherwise, it's time for plyos baby! If I'm still jumping ~36ish off one leg after 4 months of no jumping of any kind, plyos should give me a boost.

Also, a good youtube channel for athletics:

http://www.youtube.com/user/sallBollocks/videos

But your form looked good and you were much closer to dunking with the ball in hand than off two feet the last time you attempted one-leg jumps.

Deadlifts give you a big waist as much as squats give you a big biceps. In fact, squatting can actually be a better stimulus for overall body growth (including the biceps) than the deadlifts are for a "big waist".