Week 8

Here are the improvements in my vertical jump measurements:

• Standing vertical: 1/2 to 1". That's two weeks in a row that I've seen an improvement in my standing vertical after not having any improvement for several weeks in a row.
• One-step vertical: Maybe 1/2" and my jump felt smoother and more powerful.
• Running vertical: Will measure on Wednesday when I'm playing basketball.

I've discovered that I can't perform all of the exercises listed in the Jump Manual. I can't perform lunge jumps: My knees can't take it. After performing lunge jumps, my performance in the remaining exercises for the day suffers as I have slow movements. After the workout, my knees ache and it takes a couple of days for the pain to go away. I tried changing my technique after reviewing some books and videos, but my knees still hurt with this exercise. So, I'm going to cut it out altogether. I may not replace it with another exercise, but I am thinking of doing box squats instead.

My best lifts for the week:

• Squats: 265 pounds for 5 reps
• Hexbar Deadlift: 255 pounds for 5 reps
• Bench Press: 220 pounds for 5 reps. The last rep was tough.
• Barbell rows: 220 pounds for 5 reps.
• Overhead press: 160 pounds for 5 reps

What I discovered about my squats the past 3 weeks:

• I tried a little wider stance and have been lifting barefoot; these changes were based on some of my readings. Today, I went back to the athletic stance that I described in week 3 and to wearing shoes. The shoes that I wear have a heel that is slightly elevated and this helps my feel better balanced and stronger coming out of the hole. My knees felt great after performing squats this week.