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  Just jumping all out,  15-30 jumps, 2-3 times per week will take you a long way right now.  Try and schedule the jumping days when your legs feel the freshest, it can be before legs, on upper body days, or on off days, whatever gives you the best jumps consistently.  Jump until drop off and repeat, keep pushing the weights up in the WR and youre set.

Thanks for the advice lance, its good to hear that i dont need to do much to progress at the moment. Il jump twice a week on my off days. Do you think i should just do a dynamic warm up and then do 15-30 rvj's and thats it?

Appreciate the help.

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

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