Week 28

Not a great week. My legs were extremely tired when I played basketball. I felt like I was jumping higher for rebounds, but I didn't test my vertical because of how tired I was. My legs were also really tired when I tried to perform my plyometric exercises.
Overall, I am getting stronger and I feel like I'm rebounding better than I've been able to in a long while.

• Squats: I worked up to 315 pounds for 3 reps. I pushed through the reps with a lot of force.
• Deadlifts: I worked up to 315 pounds for 3 reps. I performed deadlifts after squatting and didn't have a lot of energy at that point.
• Bench press: My left hand keeps feeling better after breaking it 7 weeks ago. I did lose some strength on my lifts, but not as much as I thought I would.
• Day 1: 200 pounds for 7 sets of 5 reps
• Day 2: 215 pounds for 10 sets of 3 reps
• Barbell Rows: 210 pounds for sets of 5 reps
• Overhead Press: 130 pounds for sets of 5 reps

For next week, I'm going to change my workout routine. I need to focus more on plyometrics (I have that strength I need but I need more bounce) and performing jumping exercises one day a week doesn't seem to be enough. So, I am going to split my plyo days and lower-body weightlifting days so that each day will start with plyometric exercises and end with weights. It will look something like this:

• Monday or Tuesday:
• Rim jumps
• Depth jumps
• Jump squats with weights
• Squats - I'm going to try using a low-bar position for a while.
• Calf Raises
• Jump rope
• Thursday or Friday
• Sprints
• Step-up jumps
• Medicine ball throws
• Power Cleans (I think my hand is ready for this)
• Deadlifts
• Zig-zags

Upper-body work will be performed twice weekly and will vary over time.

I am also going to stop taking creatine for a few weeks. Right now, my lower body is stronger than it's ever been (my upper body was, too, before breaking my hand), but I'm also heavier than I've ever been. I am 210-215 pounds and would like to get closer to 200 pounds by July.

We'll see how it goes.

Week 27

I got in most of my training this week. I did better with stetching and nutrition. Here is a video of me jumping inbetween pick-up games during the week. I didn't get my best jump on video, but these were decent attempts. In this video, it looks like I'm holding back and not really exploding through my jumps. I also look tired. 

• Standing vertical: No change. Still frustrated about this.
• One-step vertical: I got my entire hand over the rim; about a 29 inch vertical.
• Dunk attempts: Stuffed by the rim and slammed it into the back of the rim. No success.
• Squats: 305 pounds for sets of 5,4,3,3 reps. I was way tired, but I was still able to explode through the reps.
• Bench press: 
• Day 1 - 175 pounds for 4 sets of 9 reps.
• Day 2 - 190 pounds for 5 sets of 7 reps
• Barbell Rows: 200 pounds for 2 sets of 5 reps. I'm taking it easier with this lift while I really focus on my bench.
• Behind-the-neck Press: 95 pounds for 2 sets of 5 reps. Again, this week I'm using this as a flexibility exercise.  

Week 26

I had two city league tournament basektball games this week (we took second place), so my training was altered. I continued to stretch and eat better (I still need to do better at this), but I skipped my plyometric workout. I also did not test my vertical this week, but I felt like I really got off the ground during the championship game.
For the week:

• Squats: 305 pounds for 3 sets of 3 reps each.
• Bench press: 205 pounds for 3 sets of 5 reps. My hand felt great.
• Barbell Rows: 205 pounds for 3 sets of 5 reps.
• Behind-the-neck press: 95 pounds for 3 sets of 5 reps. I switched to this exercise to improve the flexibility of my shoulders. I won't go that high with the weight since it's more for flexibility.

Week 25

I only have a few weeks to try and reach my goals. I was able to squat 340 pounds for 5 reps this week, but I'm not feeling confident about dunking with two hands. Because of my hand injury, bench pressing 300 pounds is definitely not happening between now and April (see week 21 and 22 postings). 

• Standing vertical: About 27 inches. No change.
• One-step vertical: I almost put down a one-handed dunk on a 9'11" rim. The attempt was made after a church ball game when my legs were warmed up and loose.  
• Squats: 340 pounds for 5 reps. It looks like I'm about parallel on all of my reps; I always worry that I'm not hitting parallel. I didn't keep my lower back as tight as I should have on the last 2 reps.

• Bench press: I was able to hold 135 pounds without my hand hurting at all. I performed 4 sets of 8 reps focusing on speed.
• Barbell rows: I was able to hold 135 pounds without my hand hurting at all. I performed 4 sets of 8 reps focusing on speed.

Week 24

I was hoping to have seen a better improvement in my vertical by now. So, I've done a review of my training habits and have made some observations:

• I'm not stretching as much as I should. I'm only stretching an average of 4 times per week. this past week, I only stretched 3 times. On the weeks when I felt more explosive in my jumps, I stretched more than 5 times.
• I'm neglecting core work. I've usually saved core exercises for the end of a workout and, on some days, i talk myself out of performing those exercises because I'm too tired.
• My diet stinks. I did really well for while, but I've become lazy recently eating more granola bars and quick snacks rather than making a smoothie or spending a little time preparing something more nutritious. I also didn't drink enough water this past week and this was reflected in my overall energy levels.

So, here are commitments restated with a renewed resolve to stick to them:

• I will perform a full-body stretching routine at least once daily, 7 days a week.
• I will perform core exercises 4 days a week. On upperbody workout days, I will perform these exercises at the beginning of my workouts so that they aren't neglected.
• I will eat 4-5 servings of both fruits and vegetables everyday, including the nasty vegetables that my wife may serve for dinner (she made me add that part). I will drink enough water everyday that I have at least two voids per day where the urine is clear. I will also consume a protein shake everyday along with creatine.
• I will follow the Jump Manual program  with active rest periods every 6 weeks. I will ice my knees after every workout and after every time I play basketball.

Here are my training results for the week:

• Standing vertical: 27 inches - no change.
• One-step vertical jump: No change - can still dunk a mini-ball.
• Squats: I tried 340 pounds for 5 reps but just didn't have it in me this week. I hit 2 reps and then backed off to 295 pounds for the rest of my sets.
• Hang jump shrugs: 135 pounds for each set of 5 reps. I was able to hold onto the bar with a lifting strap on my left hand without any pain in that hand during or after the workout.
• I was able to perform pushups and inverted rows without anything more that some minor discomfort in my left hand.