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Messages - MMK

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1
ADARQ & LanceSTS - Q&A / Re: Adding reactive work to my 5/3/1 template
« on: February 06, 2012, 08:59:21 pm »
Great info lance its much appreciated, il choose from measurable jumps like DLRVJ's, SVJ's bounding variations. and some low level pogos, hops etc. and il make sure to push them hard when i do them twice a week. if i incorporate something like hang cleans etc. what kind of set and rep range should i use?

2
ADARQ & LanceSTS - Q&A / Re: Adding reactive work to my 5/3/1 template
« on: February 01, 2012, 09:42:28 pm »
appreciate the input lance, il definitely be taking what you said on board, il be pushing my jumps hard twice a week before my weights. should i just do one type of plyo/jump movement per session of 30 total jumps?

3
Old Journals / Re: MMk's journal
« on: January 31, 2012, 08:40:33 pm »
Tuesday  - 31.01.2012


5/3/1 Bench & Assistance - Week 15

Bench

(warm up)
47.5kg x 5
67.5kg x 3

(work sets)
82.5kg x 5
92.5kg x 3
102.5kg x 1 + 8 extra reps

Incline Press
60kg x 5
70kg x 5
80kg x 5

Pendlay Rows
60kg x 8
60kg x 8
60kg x 8

Weighted Dips
20kg x 10
25kg x 10
25kg x 10

4
ADARQ & LanceSTS - Q&A / Re: Adding reactive work to my 5/3/1 template
« on: January 31, 2012, 08:31:49 pm »
Thanks lance, by the way my rvj is roughly 33 inches at the moment, with a 7 ft 3 standing reach i guess il need a 40-42 inch rvj to dunk so i have a long road ahead of me, but im going for it so we will see what happens. if you have any further advice it would be much appreciated. take care mate

5
Old Journals / Re: MMk's journal
« on: January 31, 2012, 11:46:51 am »
Monday- 30.01.2012


5/3/1 Squat & Assistance - Week 15

Squat

(warm up)
65kg x 5
90kg x 3

(work sets)
112.5kg x 5
127.5kg x 3
140kg x 1 + 7 extra reps  :personal-record:

GM's
40kg x 5
45kg x 5
50kg x 5

Leg Press
120kg x 8
140kg x 8
160kg x 8

Double Leg Lowering
3 x10


Notes
Man i love squatting!

6
ADARQ & LanceSTS - Q&A / Re: Adding reactive work to my 5/3/1 template
« on: January 31, 2012, 11:32:12 am »
Yea adding in some pogos, tuck jumps, svj's and rvj's when i can get to a court prior to my workout was what i was thinking of doing, the only reservation i had was if it would take away from my squat, getting stronger is still my main priority at the moment until summer. what did you think of the 3 day full body split?

7
ADARQ & LanceSTS - Q&A / Re: Adding reactive work to my 5/3/1 template
« on: January 29, 2012, 11:14:13 pm »
Sup Lance,

Hope you've been well, just to let you know training has been going pretty good, been getting in my jumps twice a week on my non weight training days ive had some good and  some so so sessions. but im starting a new job now and i was looking into training 3 days a week instead of my current 4, wendler has a new full body 531 template which is basically his spin on the texas method that looks very interesting. it looks like this -

Monday squat 531 reps, incline bench or dips 3 x 10, dumbbell rows or any bent over row variation 3 x 10
Wednesday squat 3 x 10, bench 531 reps, pullups 3 x 10
Friday squat 3 x 10, shoulder press 531 reps, deadlift 531 reps

the weight on the extra squat days are initially fairly light, after a couple cycles the intensity is increased but volume is still low. I like it, what do you think?

Also i need to figure out when to schedule in my jumps. il be finishing 6-7pm mon - friday which is a problem because i jump outside and it will be dark and cold, ive tried jumping late on a poorly lit court a couple times it was awful, so realistically i can only practice my rvj's on a rim at the weekend, any ideas?


8
Old Journals / Re: MMk's journal
« on: January 29, 2012, 10:24:01 pm »
Friday - 27.01.2012


5/3/1 Military Press & Assistance - Week 14

Military Press

(warm up)
27.5kg x 5
32.5kg x 3

(work sets)
37.5kg x 3
42.5kg x 3
47.5kg x 3 + 5 extra reps

Close Grip Bench
45kg x 8
52.5kg x 8
60kg x 6

Pull ups
8
8
8

Dumbbell Rows
15kg DB x 10
15kg DB x 10
15kg DB x 10

9
Old Journals / Re: MMk's journal
« on: January 29, 2012, 10:14:31 pm »
Thursday - 26.01.2012


5/3/1 Deadlift & Assistance - Week 14

Deadlift

(warm up)
70kg x 5
97.5kg x 3

(work sets)
115kg x 3
130kg x 3
145kg x 3 + 4

Paused Squats
85kg x 8
100kg x 8
112.5kg x 6

Leg Curl
3 x 8

Plank
3 x 30 sec


Notes
Deadlift was relatively easy, probably had 3-4 reps left in me, il come close to maxing out at a heavier weight next week.

10
Old Journals / Re: MMk's journal
« on: January 29, 2012, 10:05:52 pm »
Tuesday  - 24.01.2012


5/3/1 Bench & Assistance - Week 14

Bench

(warm up)
47.5kg x 5
67.5kg x 3

(work sets)
77.5kg x 3
87.5kg x 3
97.5kg x 3 + 5 extra reps

Incline Press
57.5kg x 8
67.5kg x 8
75kg x 6

Pendlay Rows
60kg x 8
60kg x 8
60kg x 8

Weighted Dips
20kg x 10
25kg x 10
25kg x 10


Notes
upper body strength is coming along nicely

11
Old Journals / Re: MMk's journal
« on: January 29, 2012, 09:50:45 pm »
Monday- 23.01.2012


5/3/1 Squat & Assistance - Week 14

Squat

(warm up)
65kg x 5
90kg x 3

(work sets)
107.5kg x 3
120kg x 3
132.5kg x 3 + 3 extra reps

GM's
37.5kg x 8
42.5kg x 8
47.5kg x 8

Leg Press
120kg x 8
140kg x 8
160kg x 8

Double Leg Lowering
3 x10


Notes
squats felt damn hard, but i did go out over the weekend and it got messy so bad squats on monday should be expected,
oh well il just bring it next week.

12
Old Journals / Re: MMk's journal
« on: January 29, 2012, 09:40:05 pm »
Friday - 20.01.2012


5/3/1 Military Press & Assistance - Week 13

Military Press

(warm up)
27.5kg x 5
32.5kg x 3

(work sets)
35kg x 5
40kg x 5
45kg x 5 + 3 extra reps

Close Grip Bench
37.5kg x 10
45kg x 10
52.5kg x 10

Pull ups
8
8
8

Dumbbell Rows
15kg DB x 10
15kg DB x 10
15kg DB x 10

13
Old Journals / Re: MMk's journal
« on: January 29, 2012, 09:32:31 pm »
Ok ive been lazy to post my training recently, im back on track now.


Thursday - 19.01.2012


5/3/1 Deadlift & Assistance - Week 13

Deadlift

(warm up)
70kg x 5
97.5kg x 3

(work sets)
110kg x 5
125kg x 5
137.5kg x 5 + 5

Paused Squats
72.5kg x 8
85kg x 8
100kg x 8

Plank
3 x 30 sec


Notes
didnt so any hamstring assistance because they were still sore from my monday squat session

14
Old Journals / Re: MMk's journal
« on: January 18, 2012, 03:24:16 pm »
Tuesday  - 17.01.2012


5/3/1 Bench & Assistance - Week 13

Bench

(warm up)
47.5kg x 5
67.5kg x 3

(work sets)
72.5kg x 5
82.5kg x 5
92.5kg x 5 + 5 extra reps

Incline Press
47.5kg x 10
57.5kg x 10
67.5kg x 10

Pendlay Rows
60kg x 8
60kg x 8
60kg x 8

Weighted Dips
20kg x 10
25kg x 10
25kg x 10

15
Old Journals / Re: MMk's journal
« on: January 18, 2012, 09:33:07 am »
Monday- 16.01.2012


5/3/1 Squat & Assistance - Week 13

Squat

(warm up)
65kg x 5
90kg x 3

(work sets)
100kg x 5
112.5kg x 5
127.5kg x 5 + 5 extra reps

GM's
32.5kg x 10
37.5kg x 10
42.5kg x 10

Leg Press
120kg x 8
140kg x 8
160kg x 8


Notes
Good session back after a week of deloading. tried a slightly wider squat stance then i usually use and it helped but still not what would be considered a wide stance squat, it helped alot with keeping my knees pushed out throughout the whole set i therefore felt alot more stable and explosive out of the whole.

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