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^ i dont train RVJ, but right now id say a good SVJ +2-3".. max at +4" at one point. vert was in the high 20s when i started and squat strength was up to the high 200s very quickly. took years to get from 315-365.. same as 365-405s..

Sun
July 10, 2011

Jump Squats - Waveloaded Light 10-20%RM
- 55,95 16x1 warmup
- 95/55 wave 8x2 x2

Jumps
- SVJ test 37x4
- volley dunks

* my glutes were sore from yesterdays workout. quads were ok. not stiff. did the jump squats.  a waveload 95/55 is 95x8, remove plates and do 55x8 right away. did it twice today. a pickup game and then vid my SVJ test. i sucked. did more volley SVJ dunks for more jump volume.

Wed
July 13, 2011


[135x8][185x6][225,275x4][325x2][365,385x1][405x0]

Jump Squats - Light 10-20%RM
- 55 8x2
- 95 8x1
- 95|55 8x1/8x1

Jumps
- Volleyball SVJ dunks 10x2

* i want to play some pick up ball this afternoon so i decided to do my explosive half squats early in the morning.  i was not completely recovered from the heavy monday squat workout, but IMO it shouldn't be so bad because i plan to do explosive halfs up to 440x4 only. i felt tired coming out of the pause on 405x1 and midway up, the bar got heavy. i gave up on the rep. i'm fatigued more that im used too because i rarely fail a paused 405.. skipped the supra max half squats and just did some light jump squats and jump drills.
* will do the pick up ball this afternoon.. probably a set or two of 55|95lb jump squats as warmups. if im fresh enough, il do the explosive 440 half squats on thursday.
* feels bad to get pined by 405. should have just non-paused it.

Fri
July 15, 2011


[135x8][185x6][225,275x4][325x2][365,385,405x1]

#17 Heavy Half Squats - 113%RM + Explosive 97%
- 425,440,455,475,495x2
- 515 x2
- 440 4x1,5x2

* legs felt recovered and paused full squats were ok. not the strongest but not very weak either. will not get a paused 425 today based on how much effort i had to use to get 405 up.
* did supra max half squats up to 515x2 to potentiate some explosive 440s x4. blasted the first 4 easily on 440. did x5 for 2 more sets just to get more reps going. im getting close to repping 455x4 explosively. will probably start a supra max maintenance at that point and concentrate more on jump drills while giving myself some time-off to recover from the heavy lifting.

somewhere i have seen a study that found SVJ and CMJ were higher the deeper subjects went, even with loads. bah, can't find it right now, will try to dig it up...

I'd be interested in this study as well! If you can dig it up, plz post it in articles or something. Thx!

Mon
July 18, 2011

Jump Squats - Waveload 10-20-30%
- 55 8x2
- 95 8x1
- 95|55 8x1/8x1 x2
- 135|95 6x1/8x1 x2
- 95 8x1

Jumps
- SVJ 2 hand dunk with bball x4

* did not overdo the volume of the 30% jump squats to prepare for tmrws heavy half squats. i jumped better today after a pick up game. 2 hand SVJ dunks with bball were better than yesterday. i was able to push the ball down instead of just putting it above rim and letting it drop on its own. thats ~ 1-2" higher jump.

Wed
July 20, 2011

Jump Squats - Waveload 10-20-30%
- 55 8x2
- 95 8x1
- 95|55 8x1/8x1 x1
- 135|95 4x1/4x1 x2
- 95 8x1

Jumps
- SVJ 2 hand dunk with volleyball x8-10

* jump squat volume on 135 maxed at x4 and waveloaded with 95x4. did a pick up game as warmup to SVJ double hand dunks with a volleyball. full rest day on thursday and some explosive half squats up to 455x4 on friday if im not feeling very strong. go up to 515x2 otherwise.

^ i prefer to do my SVJ 2-hand dunks with a smaller ball when im not completely recovered because i dont have to jump as high to get the ball to clear the rim.  i can easily do 8-10 reps consecutively dunking a smaller ball before i start to breath heavy. also, i prefer to push down a smaller ball than to do a weak dunk with a bball.

Fri
July 22, 2011


[135x8][185x6][225,275x4][325x2][365,385,405x1]

#20 Heavy Half Squats - 100%
- 425,440x2
- 455 2x1, 4x1

Jumps