Week 1 - Need to work on jumping form

Even though I've been training consistently for a while, using the Jump Manual has made my legs more sore than they've been in a while. The plyometric exercises felt great but the weightlifting kicked my butt.

• Squats: 290 pounds for 3 sets of 3 reps. I did a fourth set with less weight at a slow pace: 4-count down and a 4-count back up. I need to lower the weight more for this set because I only got to 3 reps when I was trying for 5-8 reps.
• Deadlifts: 315 pounds for 3 sets of 3 reps. Similar to my squat, I did a fourth set with less weight at a slow pace: 4-count down and a 4-count back up. I need to lower the weight more for this set because I only got to 2 reps when I was trying for 5 reps.
• Hang power clean: 160 pounds for 3 sets of 3 reps.
• Depth jumps: Jumped up onto a 41" platform. I increased the height that I dropped from (I stacked 3 chairs), but I think I'll go back to just one chair; my legs aren't ready for a greater height just yet. 
• Standing vertical: Best attempt was about 25.5".
• Standing long jump: Best attempt was 8'5" about two weeks ago.

I'm going to spend some time working on my jumping form. I found a vertical jump calculator that estimates where your vertical should be based on your body weight and 1-rep squat. Based on that calculator (I don't know how accuarate it is), I should be jumping 27-28" without an approach.

My knees are also pretty sore today. I don't mind sore muscles, but having sore knees concerns me.