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no it's not based on jump height, although springy people tend to jump higher. kingfish jumps 40" but looks slow as fuck, he's just very powerful.

no springs (those mostly SSC primed muscles/ligaments and all that) in this jump. just the ever reliable creatine powered muscle contractions of the knees and glutes.

i did 4-6x 38"+ on good days. my 2nd jump is usually as good as the first. makes rebounding fun.

<a href="http://www.youtube.com/watch?v=B1z7RSzHLSw" target="_blank">http://www.youtube.com/watch?v=B1z7RSzHLSw</a>

Dec 8-14, 2013

Full Squats - Paused - Maintenance
455 #148 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1

Sun Dec 8 425x1 | +20. calves starting to feel better slowly.

Mon Dec 9 405x1 | +30. calves are normal now. did not have enough straight sleep. meeting at work. will use 440-455 tmrw. 

Tue Dec 10 440x1 | +10.

making progress again but not as strong as last month. did 56 straight 455s. cant even do 1 for 8 days now. will definitely get the 455 tmrw. didn't do stupid things lately like a high rep calf raise or that standing dumbell press. those fatigued some squat muscles. made me question my form because something did not feel right when i lift anything over 405. have to really stick with dips and chins.

Wed Dec 11 455#149 | +10. no problem with this today. routine lift. will do this again tmrw if i get 7.5hr+ sleep in the morning.

Thur Dec 12 425x1 | +10. 7.5hr sleep. i used to get repeatable 455s coming from a 7.5hr sleep. used to.

Fri Dec 13 405x1 | +10.  this is BS. need more than 7.5hr sleep.

Sat Dec 14 405x1 | +20. sub 7.5 hr sleep. will do better tmrw.

Calf Raise - Leg Press or Seated 45 Deg Sled - Paused
9x45s x20 Sat
4x45s x40 Thur

Cable Rows or Chins - Paused
BWx20 Wed Fri
100x20 Sun Sat

Dips - Paused
BWx20 Tue Thur

Seated Shoulder Dumbell Press - Paused did these seated now to rest back.
50x20 Mon Tue Wed Thur Sat
 
* week 2 of 2 - maintain 210-212BW. maintain (or get to. lol) 455x1 top set

Hey, what does the +20 mean? This one:
 

Sun Dec 14 405x1 | +20.

Dec 22-28, 2013

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1

Sun Dec 22 405x1 | +20 beginning to think that the volumes of shoulder pushing are tiring me overall. im not getting any weaker and can still force a 425 but 440-455 is impossible at this time. nothing feels strained or broken. just the feeling of overuse fatigue even after waking up from an 8hr+ sleep. if i dont get a 425-440 tmrw, i will cut everything else. did shoulder push volumes to look strong. will go 3-week vacation starting thur.

Mon Dec 23 405x1 x1 | +35 did another 405 after the 405 ramping singles. getting stronger but not enough leg explosiveness to pause rep 440 fast.  would have fatigued my back too much too soon if i put 440 and crawled that concentric. 425 would have been routine but decided to take it slow.

Tue Dec 24 405 x1 x1 | +35 gym was packed. thought about a 440 following the 405 but that means i have camp in the rack for another few minutes. decided to just take it easy for another day and repeated the 405. did this 2nd single within a min. of the first one. it felt just the same or a bit better

Wed Dec 25 405x1 | +35

Thur Dec 26 405 x1 x1 | +35 enough strength to rep 440 but still the same, it will be a grinding and uncomfortable lift. upper quads/hip muscles starting to feel recovered (no more of that overuse tightness soreness). need to get back to more 425+s to get better at lifting heavy. lowerback smashed again from doing very heavy leg press calf raises 2x this week. was expecting this. still sucks. can't sleep good.

Fri Dec 27 405x1 x1 | +35 last workout before i head to the airport for my 3-week vacation.

Sat Dec 28 365x1 vacationing. max of 365lb olympic sized plates. 80%RM to 455.  should be ok to maintain something heavyish.

Calf Raise - Leg Press or Seated 45 Deg Sled - Paused
9x45s x20 Tue
4x45s x20

Cable Rows or Chins - Paused
BWx20 Mon Tue Thur
100x20 Sun 

Dips - Paused
BWx20 Tue

Seated Shoulder Dumbell Press - Paused did these seated now to rest back.
55x20 Sun
 
* weak. resting. 455x1 1-2x per week until i feel better.

weird, why do you think the shoulder work hurts so much? i wouldn't think it's directly fatiguing to the back and other than stabilizing the bar your shoulders and chest aren't directly involved in the squat.

i do paused seated dumbell shoulder press with a neutral grip. yes, the fatigue on my back and other torso stabilizing muscles should be minimal to none.

the volume of shoulder work adds up fast. i do them with 50lb+ dumbells going for 20reps almost every day now.

deltoids and triceps probably taking the creatine that usually goes to the legs. 

when was the last day in a row you *didn't* squat 400+?

cardio like a boss.. got so far out the waves started to get violent. shoulders too wide for the life vest.

Jan 5- 11, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun Jan 5 405x1 | +20

Mon Jan 6 405x1 | +20
 
Tue Jan 7 405x1 | +20

Wed Jan 8 405x1 | +20

Thur Jan 9 405x1 |+20

Fri Jan 10 405x1 |+20

Sat Jan 11 405x1 |+20

Calf Raise - Leg Press or Seated 45 Deg Sled - Paused
9x45s x20
4x45s x20

Cable Rows or Chins - Paused
BWx20 Thur
100x20 skip for 3 weeks. 150lb full stack here
75x20

Dips - Paused
BWx20

Seated Shoulder Dumbell Press - Paused did these seated now to rest back.
55x20
65x20
 
* week 2 of 3. vacation.