My quest for vert, speed, fat loss

[Turtoe]

Hey guys I decided to start this journal to share my experiences and get some critique and info, also to help keep me motivated.

1st a brief summary of myself, 21 years old and have always had a high bf ranging from 17-20% havent officially tested it but just my guess. right now I am 205, at my heaviest I was 225 and my lightest was 180. I have always had a problem with my weight, all my fault for eating like crap. But have been seriously training for about a year, and on and off for longer than that. I dont play any sports but love training for power, explosiveness, speed, and vert.

short term goals:
1. 170 lbs, single digit bf, I have never been at a low bf so if i still got a lot of fat at 170 I am willing to lose more

2. keep my strength and muscle

long term goals:
1. 40+ inch vert
2. 4.3 40 yd dash
4. 1300lbs total lifts, raw
5. healthy happy lifestyle

current stats:
height - 5'8
weight - 205
bf- 18-20%
squat - 315 x 5
DL - 315 x 5
incline db - 100 lbs x 5
svj - 30ish
40 yd - high 4's to 5

routine
mon - lower
ladder drills and working on sprinting and jumping form
sprints - 10,20 yds
ME sjv - 5 sets x 1 reps under the 10ft rim
core workouts
hip flexors, glutes, hams

tues - upper
weighted dips
standing military press
weighted chin ups

wed - "rest"
i usually work on my running and jumping form again, very light workout

thurs
squats
DL
glutes, hams, hip flexors

fri - upper
incline db
bent over rows
db standing military press

weekends are rest days but i usually go out and work on running and form
I never go to failure, stop whenever i feel like im a rep or 2 from failure.
and i do a lot of isolation exercises i didnt list like tris bis rotator cuffs etc on my workout days. I try to get running and jumping in at least 4 times a week

[hamworld05]

I am like you, Turtoe. I too desire true manliness. I am compelled to help you as your journey is similar to mine.

You must quit lifting weights for now. You must do plyometric training. Your speed and your vertical will increase. If you want, I'll show you a workout.

True manliness loves you my friend. I believe it sent me here to help you.

[PCFootball24]

I am like you, Turtoe. I too desire true manliness. I am compelled to help you as your journey is similar to mine.

You must quit lifting weights for now. You must do plyometric training. Your speed and your vertical will increase. If you want, I'll show you a workout.

True manliness loves you my friend. I believe it sent me here to help you.

^^^^
Don't listen to this kid. He knows nothing

[hamworld05]

^^^^
Don't listen to this kid. He knows nothing

He has developed a decent strength base. His squat is 1.5 times his weight. He must take advantage of that through plyometric training! Only then will he come closer to attaining true manliness.

[PCFootball24]

He has developed a decent strength base. His squat is 1.5 times his weight. He must take advantage of that through plyometric training! Only then will he come closer to attaining true manliness.

He still has to lift to maintain/increase his strength base

[hamworld05]

He still has to lift to maintain/increase his strength base

The current kind of lifting he does is useless for him now. The theory dictates that if he is to lift weights he must do eccentric and isometric weight training. He will see an increased vertical lifting this way.