Q 6/17/11 Vertical 4A

I went home for a 10 day vacation. It was over 40C/110F for a few days, so I did not do as much training as I wanted to. I had one solid day of chin-ups, push-ups, and jump squats and another day of overhead press, cleans, and deadlifts using suboptimal weights.

6/17
Basketball Hoop Jump: 10 x2
I think I'm jumping higher than before. When I first started, touching the rim was max effort and most reps were around 3-7 inches below the rim. Today, most reps were around 1-3 inches below the rim and I was able to touch the rim without using max effort a few times. I should probably add running hoop jumps if I want to dunk. Maybe replace alternating lunge jumps with that and also do prowler on off days?

Alternating lunge jumps: 10 x2 per leg

depth jumps: 5 x2

squat jumps: 80lb x6 x2

Squats:
45 x5 x3
95 x5
135 x5
185 x4
225 x5
260 x5 x3 @8+, 9, 8
For the heaviest sets, I felt that my legs could handle more weight, but I was breathing hard despite the short sets and it was tough for my back to support the weight.

Romanian deadlifts:
135 x5
185 x5
225 x3 x3
Easy.

(Chinups, dips): (10, 12) x3