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Originally Posted by FortyPlus
On 'A Days', I'm required to perform deadlifts which I use 185lbs for. I do the required sets & reps which is 3x5. This day also requires isometric squats, I perform 3x5.
'B Days', its barbell splits. I do 5x6 for this week and will do 3x6 for next week.
Good luck to you as well. 
Btw, what is your vertical? |
On the DL, make sure that you reset the bar after each rep. You'll build better starting strength that way.
Not sure if you said this already, but for isometric squats do you hold a position or push against an immovable? If you do the former, to get maximum benefits you ought to hold the position at various depths so as to increase the amount of carryover to the normal ROM. On the other hand if you do the latter, the ballistic isometric method sounds like a good way of developing explosive strength.
What weight do you do for barbell splits? That is a tough exercise for various reasons and a good one.
Haven't been measuring my vertical recently. Managed to touch the rim with a standing jump a couple of weeks ago, so maybe that is about 35'. I haven't done a proper reactive/ plyometric training phase yet, so I expect that my running vert is about the same as or only just a little better than my standing vert. BTW, I'm not actually training my vertical as such. I'm getting back into shape for playing sport after a very long period of inactivity. I was in the middle of strength training at the end of last year. Plan is to continue with more strength training this year, then switch the focus to explosive strength and plyometrics.
Good luck with training too. If you want to discuss anything with me, just let me know.