Intermediate Strength and Vertical Jump Development

[Dynamic-1]

Been lurking around the forum for a while, learning a lot about programming and such. Finally worked up the courage to start a training log. I'm probably not the typical starting strength guy in that I'm more interested in improving my relative strength while staying pretty lean (semi-competitive volleyball player). I've done the whole yo-yo thing with my weight for a while, but I've decided to try the slow and steady weight gaining for now, focusing on expanding my strength base for an increased vertical.

Age: 26
Height: 5'10"
Weight: 173 (I can already hear the laughter )
Best Standing Vert: 34"
Best Running Vert: 40"

Right now I'm transitioning into an Advanced Novice template for squats with some alterations to the upper body intensity/volume. Since I'm most concerned with increasing my squat right now, I'm just taking my time with the upper body stuff. Still doing Squat/Push/Pull 3-days per wk, but adding in some Jumps/Power Snatches/Front Squats 1-2 days per wk:

M: Squat 3x5, Bench or Press, Chins
T: Light mobility/movement stuff
W: Squat 2x5 (easy), Press or Bench, Deadlift
Th: off
F: Squat 3x5, Bench or Press, Chins
Sa: Jumps, Power Snatch, Front Squat
S: off

Recent workouts are 3x5x310 on Squat, 3x5x375 on Deadlift (PR's at my current weight). Aiming for 5x345 and 5x405 this summer at BW<180. Squats are high bar, deadlifts are DOH with straps.

[Dynamic-1]

Posting the last couple weeks of what I've been doing (new to power snatch and front squat, so they have the most room for improvement right now). I've only been adding 5lbs a week on the squats due to eating maintenance calories. Starting to push the calories up a bit, though, so might increase a little faster here and there.

5-23
Weight: 173
Squat: 2x5x305
Press: 2x6x125
Weighted Chins: 2x8x70
Calf Raise: 2x12x220

5-24
Weight: 172
1-step VJ x 6 up to 34"
Power Snatch: 3x2x135, 3x2x140
Front Squat: 3x3x205

5-25
Weight: 174
Squat: 2x310, 7x290
Bench Press: 2x7x200
Deadlift: 3x5x370
Calf Raise: 2x12x220

5-27
Weight: 172
Squat: 2x315, 2x5x305
Press: 2x6x125
Weighted Chins: 2x8x70
Calf Raise: 2x13x220

5-30
Squat: 2x315, 2x5x310
Bench Press: 2x6x210
Weighted Chins: 2x8x70
Calf Raise: 2x12x240

5-31
Weight: 174
1-step VJ x 6 up to 35"
Power Snatch: 2x2x135, 2x2x140, 2x2x145
Front Squat: 3x3x215

6-1
Weight: 174
Squat: 2x315, 7x295
Press: 2x7x125
Deadlift: 3x5x375
Calf Raise: 2x12x240

6-3
Weight: 173
Squat: 3x5x310
Bench Press: 2x6x210
Weighted Chins: 2x8x50
Calf Raise: 2x12x240

6-4
Weight: 171
Box Jumps: 3x5
Power Snatch: 2x2x145, 6x2x150, 3x135
Front Squat: 3x215, 3x220, 3x225

[Dynamic-1]

6-6
Weight: 171

Squat:
3x5x315

Press:
6x130
6x120

Power Clean:
3x175
2x3x180
2x3x175

Calf Raise:
2x11x260


First time power cleaning from the floor in years. I used to do hang cleans, but never a full power clean so technique was definitely off. Squats were very tough as my back felt more tired than usual all day, probably from playing sand volleyball saturday night. However, it does equal my all time best 3x5 workout although I'm 8-9lb lighter than I was then.

[mstrofbass]

Why are you doing 3x5 on deadlifts?

[Dynamic-1]

No particular reason for 3x5. I haven't really been challenging myself with the weight yet so it hasn't been a problem, but I'm planning to cut back to 2x5 starting this week and possibly 1x5 at some point if I start having trouble with recovery for my friday squats.

[Dynamic-1]

6-7
Weight: 173

Box Jumps:
3x5

Goblet squats, DB swings, etc...

Front Squat:
3x155
3x175
3x185


Just some lightweight stuff to get the blood pumping and aid recovery from yesterday, finishing with some easy front squats. The box jumps are just onto some stairs at my gym - something like 30-36" high from 4-6' away as I warm up.

[Sven Draconian]

Me and you have pretty similar goals and lifting stats. Just a few quick thoughts for you.

1) You can probably drop the pressing work on Wednesday. Since you aren't really looking to gain weight in the upper body (in fact, adding mass might have adverse effects) good pressing work twice a week should be plenty. Think about adding some volume (say, 5x5, or a few backoff sets) on Mon/Fri.

2) Why not just do your front squats on Wednesday in place of the light squats?

Doing those two things should ease up recovery for you, letting you throw in more mobility/jumping work. Something like this:
M- Squat/Bench/Chin
T- Jumps/Condition
W- Front Squat/ Dead (or clean)
F- Squat/Press/Chin
S- Some sort of sport specific work (be it playing in the gym, working on jumps ect...)

[Dynamic-1]

Yeah that's reasonable, but I'm liking the 3x per wk pressing so far and am not pushing the weights aggressively so they don't seem to be taking too much out of me. Will strongly consider 2x per wk pressing instead, but I can't make any promises Moving front squats to Wed is a good idea too.

[Dynamic-1]

6-8
Weight: 171

Squat:
2x5x255

Bench Press:
2x6x210

Deadlift:
2x5x380


Felt achy and weak on squats, even with the light weight. Definitely having more trouble recovering from monday due to adding a third work set of squats and the 5x3 power cleans (was previously doing 2x5 squats and 2x8 chins instead of power cleans). Will probably either take power cleans back out, or reduce volumes of squat and PC to 2x5 and 3x3 or something. Have to see how I'm feeling on friday. Deadlifts felt fine, though, considering.

[Dynamic-1]

6-10
Weight: 172


Squat:
2x5x315

Press:
2x6x130 (PR)

Weighted Chins:
2x8x60

Calf Raise:
2x12x260


Just went with 2x5 on squats today, although 315 was definitely lighter than Monday. Will probably keep alternating 3x5 and 2x5 on M/F with chins on M and power cleans on F.