Sup everyone, I started the intermediate Strength focused program from the Vertical Jump Bible last week.
I'm 17
I'm 5'9 and weight 160-165.
I'm not sure exactly what my standing vert is but its pretty bad. My running vert is like 33 inches. I would have to guess my standing vert is about 24 inches.
I would like to at least be able to pull rim by the end of this. Which isn't that far away.
I definitely need to improve my strength and I'm excited about seeing what gains I get. So lets get into it. Wish me luck!

I already completed one week cause I couldn't decide weather to do a journal or not.
Anyway I'll just give a little recap.
The first workout I was a little sore so it was pretty hard but I'm glad I did it. I wasn't used to doing so much but it was good. It went like this -
A couple easy plyos. (Mostly just to warm up)
Pistol squats (Pretty difficult towards the ends of the set. I think I was going to far down and resting on my leg for a split second instead of stopping past parallel and shooting back up. I was holding on to something a little for balance.
Dumbbell split squats were tough for me. I did 50 lbs dumbbells 1x10 then 45 lbs dumbbells 2x10
Squat - 185 at 3 x 8. I was making sure my form was good, I was still sore a little from a previous workout so not to worried about low number.
GHR - 3 x 10. I need to go slower on the way down.
Calf raises 3 x 20 at 87.5 lbs on the standing calf raise machine

Workout 2 was just some basic pylos. Pretty easy to me,

Workout 3
GHR 3 x 10
Dumbbell lunges 3 x 10, 40 lbs dumbbells
Deadlift- 3 x 8 at 205 lbs. I not really comfortable with this quite yet so I really try to get my form right.
Leg extension 3 x 15 at 110 lbs. That burned like heck towards the end.
Single leg calf raises - 3 x 20 per leg with a 15 lbs dumbbell in one hand.
Then 2 pylos.

Felt pretty good. One week done!

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