Adarq.org

will check this out tmw, forgot to read it ! its in my todo list tab tho

pc

Um... right...

Well in that layout, the squats are followed by deadlifts and the powercleans are followed by squats AND BSS. That's not good in my eyes at all.

Back when I was doing a modified starting strength I was using this:

squat + bench + reverse lunge + pullups/chinups A1

BSS + deadlift/powerclean + overhead press + pullups/chinups B1/B2

squat + incline + one-leg RDL + pullups/chinups A2

The thing is - I kind of want to go to the gym 5 days a week... keep the workouts short and intense. I also want to use 3x8 primarily at this point in time, and then maybe after a month or so of 3x8 go to 5 rep range schemes. But as of now I'm using 3x8 for the squat and 4x10 for the bench. It builds mental strength and confidence and when I switch back to lower reps I can go better with lower reps. The point of the potentiation&rest week is exactly that. I don't feel I'm overcomplicating anything at all.

I'm also not going to give up on 1-leg RDLs because I love them and they work my glutes so so well, and an unilateral lift is absolutely needed (I want to do unilateral stuff) in each of my squat sessions.

So right now I'm going with squat 3x8 + unilateral hip dominated exercise++leg curls (supersetted with leg curls) and an upperbody lift (usually back stuff and/or shoulders since I have 5 year old girl shoulder strength).

So:

Squat + One-leg RDL++leg curls A1
Squat + Lunge++leg curls A2

For upperbody:

Bench + Triceps pulldowns/dips + back stuff&shoulders B1 and B2 (2x a week bench press)

Optional 5th workout (C):

Jumpsquat/powerclean + BSS + overhead press

So a week is: A1 - B1 - rest - A2 - B2 - C - rest

Again, this only for a month or so. After this I'll probably go more conservative and go with more of a starting strength approach like the one I layed out at the top of this post.

How you're not good at one-leg jumping? You looked pretty good to me. It's also much easier to jump with the ball in hand vs. the LR plant jumps that you always try to use when dunking with a ball in hand.

What are your deadlift numbers? I mean, how good are you at posterior chain strength?

So you guys are suggesting sets of 5 instead of sets of 8?

I'll consider that. I'll work for a while with the what I have planned for now, and observing what is going on, I might adjust it. I have like 4-5 months of strength training planned if no injuries occur, so that's plenty of time to change stuff it I need to.

Do you really think a 3x5 is enough stimuli for good hypertrophy to occur (if the food intake is right)? I'm more into hypertrophy than strength as my target right now, I want to switch to a more strength-focused rep range later (4-6).

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honestly i think the only thing i'd use a box for now is to ease the landing of a depth jump

depth jump, depth drop, standing on top of it and yelling "on top of the world mothrfu@#!$!@%r!@$!@"

I do that a lot on my toilet seat

To me it looks soooo reactive, you can just see how he puts and immediately gets back the force from the ground. It's hard to explain, and I don't think I'm that crazy to imagine stuff like this.

And yeah, he probably was lighter in the upperbody as well, and about 205 lbs (vs 225 now or like some years ago). He was a better one-leg jumper as well. But it's also been injuries slowing him down and making him wear like "armor" on his body...

I still don't get how he can jump in those shoes he's wearing.

OK, so I want to go with this now:

Sunday: Squat + One-leg RDL++Leg curls (++ = superset)
Monday: Bench press + Triceps pulldowns + Chinups
Tuesday: Power clean/Jump squat (low volumes) + BSS + Cable pulls
Wednesday: Overhead press + Lateral++Front shoulder raises + Pullups
Thursday: Squat + Lunge++Leg curls

Friday and Saturday rest. I'll do ab work and calf work everyday.

I'll also go with adarqui's http://www.adarq.org/forum/performance-training-blog/the-ratio-technique/ because it sounds very very nice. I'll use it for the squat and for the bench press.

So basically my first squat cycle will be:

80x3x8/82.5x3x8/85x3x8/95x3x5/105x2x3 MSEM and then continue from 85 kg

For the bench press it will be:

40x3x8/42.5x3x8/45x3x8/50x3x5/55x2x3 MSEM and then continue from 45 kg

If you have and further ideas I thank you in advance and await your input.

I keep remembering how Gay missed like 3 dunks, some wide open, in the World Championship.