T Nation

JMac31's Quest to Dunk

---------- START CYCLE 1 ----------

I am 25 years old and 6’0". As the title suggests my goal is to dunk. I will be using 5/3/1 SVR with 5’s Pro three days per week with additional plyos, sprinting, bounding, etc. I have found with jumping, training three days per week works better. With three days per week I am not hitting legs heavy twice every week.

5/3/1 Cycle 1:
Press TM = 155
Bench TM = 235
Squat TM = 305
Deadlift TM = 355

Clean TM = 185

5’s Pro Cycle 1:
Close Grip Bench TM = 205
Incline TM = 205
Snatch Grip Deadlift TM = 275
Front Squat TM = 225

5/31/2014 - Sprinting and Bounding

Single-leg Bounding + Sprinting: (20m + 60m) x 2 each leg [4 total]

Double-leg Bounding: 20m x 2

6/2/2014 - Jumping and 5/3/1 Bench

Shoot Around
Running Verticals: 8

Lying Med Ball Throws: 12 x 3, 12 x 3, 12 x 3

Bench: 165 x 3, 185 x 3, 215 x 8
Face Pull: 50 x 12, 50 x 12, 50 x 12, 57.5 x 12, 65 x 12

Incline: 135 x 5, 155 x 5, 175 x 5
Pendlay Row: 135 x 5, 155 x 5, 175 x 5

Dips: BW x 15, BW x 15
Neutral Grip Chin-up: BW x 10, BW x 10

Notes: Jumping done on basketball court. Each jump touched the rim or about a finger nail above. Jumping a little lower than last week.

6/2/2014 - IM Basketball

Notes: Worked until 5:10 game started at 5:00, played 2nd half.

6/4/2014 - Jumping and 5/3/1 Squat

Box Jumps: 3 x 3

Hang Power Clean: 135 x 3, 145 x 3, 165 x 3

Squat: 215 x 3, 245 x 3, 275 x 10

Snatch Grip Deadlift w/ extended ROM: 185 x 5, 205 x 5, 235 x 5
Incline Sit-up: BW x 30, BW x 30, BW x 30

Seated Calf Extension: 150 x 20
Russia Twist: 10 x 20 each side

Notes: Did box jumps and stepped down. Taking it easy an the landings since shins and ankles have been feeling it a little and I have IM basketball later. Stood on two 45lbs plates to extend ROM on snatch grip deadlifts.

6/4/2014 - IM Basketball

6/6/2014 - 5/3/1 Press

Overhead Med Ball Throws: 12 x 3, 12 x 3, 12 x 3

Press: 105 x 3, 125 x 3, 135 x 8
Pull-ups: BW x 10, BW x 10, BW x 10, BW x 10, BW x 10

Close Grip Bench: 135 x 5, 155 x 5, 175 x 5
Seated Cable Row: 60 x 10, 65 x 10, 70 x 10

Alternating DB Curls: 35s x 10, 35s x 10
Unilateral DB Triceps Extension: 25 x 10, 25 x 10

6/9/2014 - 5/3/1 Deadlift

Clean: 135 x 3, 145 x 3, 165 x 3

Deadlift: 245 x 3, 285 x 3, 325 x 6

Front Squat: 145 x 5, 165 x 5, 185 x 5

Notes: A bit pressed for time today. Did not wait for squat rack; so, all front squats were started with a clean. Also did not do abs today.

6/9/2014 - IM Basketball

Notes: Again game started at 5:00, but I worked until 5:10. Only played half.

6/11/2014 - 5/3/1 Bench

Lying Med Ball Throws: 12 x 5, 12 x 5, 12 x 5

Bench: 155 x 5, 175 x 5, 205 x 10, 175 x 5, 155 x 16
Face Pull: 50 x 12, 57.5 x 12, 65 x 12, 57.5 x 12, 50 x 12

Incline: 145 x 5, 165 x 5, 185 x 5
Pendlay Row: 135 x 5, 155 x 5, 175 x 5

Dips: BW x 20, BW x 20
Neutral Grip Chin-up: BW x 10, BW x 10

Notes: Wanted to jump today, but forgot my gym shorts. So, I was working out in style in my slightly baggy plaid shorts. I did not feel safe jumping in them lol.

6/11/2014 - IM Basketball

6/13/2014 - Jumping and 5/3/1 Squat

One-step Box Jumps: 12

Hang Power Clean: 125 x 5, 135 x 5, 145 x 5

Squat: 195 x 5, 235 x 5, 265 x 10, 235 x 5, 195 x 16

Snatch Grip Deadlift w/ extended ROM: 195 x 5, 225 x 5, 245 x 5
Incline Sit-up: BW x 30, BW x 30, BW x 30

Seated Calf Extension: 150 x 20, 150 x 20
Russia Twist: 25 x 10, 25 x 10 each side

Notes: No belt today for squats, but still felt good. I normally use belt on PR set and any jokers. Stood on one 45lbs plate to extend ROM on snatch grip deadlifts.

6/13/2014 - Sprinting

Sprints: 100m x 3

I’m in for this.

I was never dunking better or harder than when I was doing Bulgarian Split Squats consistently. May want to try them out.

Welcome Spidey22, it’s good to have some company! I do really like the BSS. I am not doing them in my current template, but I am definitely considering them when I switch it up after 2 cycles. When you were having success with them were you doing lower reps (~5) or higher reps (~10)?

[quote]JMac31 wrote:
Welcome Spidey22, it’s good to have some company! I do really like the BSS. I am not doing them in my current template, but I am definitely considering them when I switch it up after 2 cycles. When you were having success with them were you doing lower reps (~5) or higher reps (~10)?[/quote]

Actually, when I was doing them, it was before I even owned a Squat rack lol. So they were on of the few lifts I could do. I was doing WS4SB I believe which hit legs 2x a week, and I made the a supplementary movement after Front Squats for 10-15 reps. The other leg day, after doing box jumps, I would hit them a bit heavier, in the 6-10 range.

When I could jump my highest I was:

Really light (probably still 150 at like 6’2" lol)
Very lean
Did a ton of Split Squats (my ass was about the only ‘developed’ muscle I had on me at the time lol)

I’ve just now started adding them back into my training years later, I’ll let you know after 6-8 weeks if I notice and improvement in jumping again.

6/16/2014 - Jumping and 5/3/1 Press

Shoot Around
Three-step Verticals: 6
Running Verticals: 6

Overhead Med Ball Throws: 12 x 5, 12 x 5, 12 x 5

Press: 95 x 5, 115 x 5, 135 x 8, 115 x 5, 95 x 14
Pull-ups: BW x 10, BW x 10, BW x 10, BW x 10, BW x 10

Close Grip Bench: 145 x 5, 165 x 5, 185 x 5
Seated Cable Row: 50 x 10, 55 x 10, 60 x 10

Alternating DB Curls: 35s x 10, 35s x 10
Unilateral DB Triceps Extension: 25 x 10, 25 x 10

Notes: Had a hard time loosening up the hamstrings today. I guess they were still feeling it from the 5/3/1 pyramid squats and sprinting last week. I was touching the rim on my three-step verticals and getting between first and second knuckle to the to the rim on my running verticals.

6/19/2014 - Sprinting and Bounding

Single-leg Bounding: 20m x 4 each leg [8 total]

Sprinting: 40m x 4

Double-leg Bounding: 20m x 4

Notes: Field where I train has some wet spots due to rain past few days, did some shorter sprints today to stay out of the water.

6/21/2014 - Sprinting and Bounding

Sprinting: 100m x 3

Double-leg Bounding: 40m x 3

6/23/2014 - Jumping and 5/3/1 Deadlift

Depth Jumps: 12

Clean: 125 x 5, 135 x 5, 145 x 5

Deadlift: 255 x 5, 295 x 5, 335 x 5, 295 x 5, 255 x 5

Front Squat: 155 x 5, 135 x 10
Hanging Leg Raises: BW x 12, BW x 12

Notes: Hamstring felt a little tight deadlifting so I did not push for any reps. Also cut front squats short. Disappointing day for strength, but jumping felt good. Since jumping is the goal I’m fine with that. With additional sprinting my deadlift has taken the biggest hit. Spent extra time with stretching/mobility work.