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Topics - MMK

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ADARQ & LanceSTS - Q&A / Adding reactive work to my 5/3/1 template
« on: December 25, 2011, 12:32:47 am »
Hi Lance / Adarqui

Ok so i just wanted some advice with adding in some reactive work to my 5/3/1 template, my main priority is still to milk my strength gains as much as i can but i also want to start working on my ultimate goal which is dunking. my training schedule is as follows:

Monday
squat 5/3/1 - method
Goodmornings - ranges change rep weekly from 10 - 5
Ab/Lower back work

Tuesday
Bench 5/3/1 method
Incline Barbell - ranges change rep weekly from 10 - 5
Pendlay Rows 3 x 10
Weighted Dips 3 x 10

Thursday
Deadlift 5/3/1 method
Squat - ranges change rep weekly from 10 - 5
Ab/Lower back work

Friday
Millitary/Push press - 5/3/1 method
Close Grip Bench Press - ranges change rep weekly from 10 - 5
Pull ups 3 x 10
EZ Bar Bicep Curls 3 x 10

I havnt tested my max's in around 3 months but at my current body weight which is 73kg id estimate my squat to be 160kg - 165kg, deadlift 170 - 180kg and my bench is around 120 - 130kg but the bench is irrelevant really.

i'd appreciate any advice and suggestions you guys have.

peace

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Introduce Yourself / Its been long overdue
« on: December 17, 2011, 03:25:05 pm »
Hello Andrew and everyone else.

Age: 26

Height: 5 ft 7 3/4 in - without shoes

Weight: 70kg

Nationality: British (Serbian decent)

Sleep Schedule: 7 hours+

Body Type: Athletic

Current Training and Ability: been doing Jim Wendler's 5/3/1 for 2 months. I tested my 1RM squat 150kg, bench 110kg and deadlift 160kg 3 months ago. last week i tested my repetition maxes and i got squat 130kg x 8, bench 97.5kg x 8, deadlift 142.5kg x 10 and millitary press 45kg x 10

Training History or Achievements: wasted my first few years of training doing the typical bodybuilding type stuff, i did one bulk which just got me fat and one 12 week cut which got me down a estimated 6% BF but left me feeling weak and tired. i knew wanted to be strong and athletic and luckily last year i started training in a powerlfting gym and after a few months of training i did a raw powerlifting competition , i competed in the 90kg weight class (weighed 85kg) i came second with a 205kg squat, 150kg bench and 225kg deadlift. not long after the comp i had some family and personal issues and i completely lost the motivation to train, basically i was being a pu$$y and i stopped training for almost a year. im back now and i want to get strong and dunk, its that simple

GOAL: 2.5 x BW squat and be able to dunk, i dont care how long it takes.


id appreciate if andrew, Lance or anyone else knowledgeable on here can help me incorporate some speed/jump training to the current 5/3/1 program im doing. thanks


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