[quote]adarqui wrote:
you guys are lame, crossfit gave me great feedback.[/quote]
You should’ve stuck with CrossFit forums. People at T-Nation don’t care about your feelings or personal goals if those goals are even slightly misguided. If you want advice here, be prepared to be shat on. An btw, CrossFit is not something that is well-received here; CF is seen as recklessly open-minded and overly gimmick-laden in its approach to fitness.
Also, your definition of helpful seems to be different from everyone elses here. You want advice on how to drop to 130…everyone else is trying to be helpful in telling you that your goal is poorly formulated and misguided.
My 2 cents: Gain weight. 6’1 at 130 is unhealthy. As for improving vert, simple squatting without muscle gain won’t get you anywhere. Vert jump is an explosive movement whereas half-squat are not nessesarily explosive.
Overall, I think you need to reevaluate your goals.