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.
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.
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.
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.
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.
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.
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.