I was on vacation all of last week and was able to get in two modified routines where I did some pushups, inverted pushups, lunge jumps, and depth jumps.

At the beginning of this week, my measurements were:

• Standing vertical jump: Increase of about 1" (I haven't had an increase in this measurement in a while)
• One-step vertical: Maybe 1"
• Running approach: Maybe 1"

When I played basketball on Wednesday, I noticed a definite improvement in my standing and one-step verticals. However, I was dealing with bronchitis and could hardly breathe running up and down the floor.

For weights this week, I did fairly well:

• Squats: 255 punds for 2 sets of 5, 265 pounds for one set of 3. For the last 2 sets where the weight is moved in slow and controlled manner, I had 225 pounds on the bar for the 4th set and then 225, 205, 185 for the fifth set.
• Deadlift: I switched to the hexbar for deadfilts and liked the feeling of that movement better than when I used the standard olympic bar.  I used only 225 pounds, which felt light, and I feel like I will be able to make a large jump in the wieght used this next week.
• Bench Press: I got up 215 punds for 3 reps and it wasn't difficult. What I am doing on Tuesdays is 4 sets of five using a ladder set-up where I increase the weight up to the last set. On Friday, I use the same weight for the first three sets that I used on Tuesday and than will increase the last set by 5 pounds and will perform 3 reps. for example.
• Tuesday: 130, 155, 180, 210 pounds for 5 reps each set
• Friday: 130, 155, 180 pounds for 5 reps each set; 215 pounds for 3 reps
• The following Tuesday, I will add 5 pounds to each set and will follow the same progression from Tuesday to Friday.
• Barbell rows: The exact same set-rep scheme and poundage used for bench press.
• Overhead press: I used the same set-rep scheme as I did for the bench press and barbell rows:
• Tuesday: 90, 115, 130, 150 pounds for sets of 5 reps
• Friday: 90, 115, 130 pounds for sets of 5 reps; 155 pounds for 3 reps.

 

Week 5

Midweek last week, a played basketball and felt like I could move around the court more easily than I could a couple of weeks ago when I last played. I was also running faster without any pain in my legs.

At the beginning of this week, here are my measurements:

• Standing vertical: No change
• One-step approach: 1" increase from last week
• Running vertical: 1" increase from last week

I have been combining the Madcow program from www.stronglifts.com with the Jump Manual. Starting this week, however, I will start following the Jump Manual to a "t".

Because of my schedule this week, I had to make a few adjustments to my training schedule; both the plyo day and weightlifting days were cut short and I didn't get in one of my upper body days.

Beginning of Week 4

Last week was busy with my work schedule and kids' activities. I was able to get in all of the workouts and even set a PR on the overhead press by putting up 145 lbs for 3 sets of 5 reps. About midweek, I was almost able to get my entire hand above the rim with a one-step, two-foot takeoff. However, I am still struggling with my approach off of a run; I am still losing a lot of momentum as I transition from horizontal to vertical movement.

Here are some thoughts on squats:

• I hurt my hip a few years back trying to go heavy on squats while using a powerlifters stance: Feet placed a lot wider than shoulder width. In my experience, and even if I have to use less weight,  a squat from an athletic stance or power position (see last weeks post) provides more stability for the knees and hips. Of course, I am squatting without a coach who could help me make corrections. However, a lot of squat programs that are focused on athletic performance recommend the athletic stance as it has a greater transfer of strength to athletic competition like basketball.

My measurements at the beginning of the week:

Standing vertical: No change
One-step approach: No change
Running approach: No change
Squats: On one of my sets, I put up 265 lbs. for 5 reps, but my right knee buckled on the last rep. My knee feels fine, but I'm going to be more careful with the amount of weight I use this week.
Bench Press: I put up 200 pounds on one of my sets of 5 reps.

My jumping form still needs a lot of work.