AGE: 20

HEIGHT: around 180cm

WEIGHT: around 64 kg

SLEEP SCHEDULE: It depends. When I don't have to work, I sleep a little more than 8 hours, something like 9 hours. When I have to work, I sleep around 7 hours, no more. I actually work at school, I have to stay with guys who lives in the school, I don't know how to explain   so I can't sleep as much as I need.

BODY TYPE: I'm not fat, but I have to lose some fat to see my abs (you know what I mean   ) so pretty normal.

GOALS: My ultimate goal is the basic dunk, 1 leg 1 hand   . After that, I will try to do something better of course, but this is my first goal. I would like as well "ameliorate" my body. I guess lose some fat will be fine. What do you think about it? Because I'm not heavy, but I have fat on my abs...   I really don't know what to do about it


CURRENT ABILITY: I can touch the rim (two legs). I have to ameliorate my one leg jump.

INJURY HISTORY: Nothing special. Some sprained ankles, but nothing important.

CURRENT ACTIVITY LEVEL: Since some months I have basketball training every Tuesday and Friday. Now, I have to work every Tuesday, so my only training will be Friday.

BRIEF OVERVIEW OF CURRENT DIET: I'm really weak at this level... No joke   Sometimes I eat junk food 2 or 3 times/week. I love sweet shit full of sugar, butter etc... I can do something about that, but I don't wanna do like crazy guys who can live two weeks only with rice and vegetables...

IMPORTANT ACTIVITIES: I have to work every Monday(only after 5 p.m), Tuesday, and Wednesday morning (11 a.m). Basketball training every Friday. Nothing else (for the moment).

I'm probably gonna try this program: http://www.adarq.org/forum/performance-training-blog/an-introductory-block/#Questions
but if you think that I need something more personal, i'm open!

That's all!  


EDIT: What's the difference between the "Template for full body" and "Template for lower body+upper body" please? Which one is the most effective?

try the intro block, it seems right for you.

oh, and don't be another quitter :\

Session 1: Test (Monday)!!  

-warmup (10/15 minutes of bike)

-Bent Y-T-W's: 3x10 (1kg each hand)

-Prone Superman: 3x10

-90 degree Prone Glute: 3x15

- Squat (half squat?): 1x10 empty Bar, 1x10 (10kg), 1x10 (15kg), 1x10 (20kg);; 4x10 (30kg)

-Walking lunges: 3x10 each leg (5kg each hand)

-Calf Raises: 3x10 (5kg)

-Dips: 3x10

-Pullups: 3x10

-Core: http://www.youtube.com/watch?v=jlOraYGbwX8

-Stretch (I don't like it^^)

Typically weight is reported as including the bar.  It becomes very confusing when you try to compare with other folks. 

What is your goal to get to with your lifts?  Like, are you trying to get 1.5 bw squat?  Having little goals inside of your primary (to dunk of course!) will help keep you focused and positive.

Also, as per your question in your first post - which is more effective?  The answer is whichever one you commit to and work really hard with, will be effective.  What you do, doesn't matter as much as how you do it!  Pick up heavy stuff and you'll get stronger.  Just work hard!

Good luck Bro!  Nice to have you here!

BTW, an olympic bar (pretty much your standard bar in every gym) is 45 lbs or 20.4 kilos.  If you have one you bought from somewhere or is different, an easy way to check is to stand on a scale with it, then subtract your BW.  Good to go.

<a href="http://www.youtube.com/watch?v=23XZTpKS7yI" target="_blank">http://www.youtube.com/watch?v=23XZTpKS7yI</a>

Nothing amazing, but i'm happy to see something better!