New plan:
Monday:
Hang powercleans : 5x3
Squat : build up to 3RM
Bench : Lance 3-set-progress.
Lat pull down : Lance 3-set-progress.
Paused calve raises : 3x20
Abs
Tuesday:
Sprints/jumps at the park whenever weather allows it.
Wednesday:
RDL : Lance 3-set-progress.
OHP : Lance 3-set-progress.
BB LUNGES : Lance 3-set-progress.
Biceps : 3x12
Triceps : 3x12
Thursday:
Full court bball
Friday: rest or Saturday's workout if not possible to do it on Saturday.
Saturday:
Push-press : 3x5
Squat : Lance 3-set-progress.
Chinups : Lance 3-set-progress.
SL calve raises : 3x10 each leg
Abs
Sunday : rest
Lance 3-set-progress: Do 3 sets of as AMRAP ( dont go to failure, stop a couple of reps shy ).
When total reps are less than lower limit, stay at same weight.
When reps are more than higher limit, add weight.
When reps are between limits, go by feel/form.
The limits i will use are 18->24, which corresponds to 3x6->3x8.
Not MUCH changes from what i was doing, here are the highligts:
-I will now be squatting 2xweekly, plus RDL/lunges on the 3d day. I am very weak, need to up volume and intensity and strengthen those legs.
-I will be implementing that intensity/volume alternating in squats. Always wanted to do that. Also the high intensity-low volume Monday will have me better recovered/potentiated for Thursday's bball.
-I am dumping the row machine and switching to wide grip lat pulldown.
-I am introducing explosive lifts before squats.
Why not more 5/3/1 as i said? I feel i need more volume at this point. I am very happy with how 5/3/1 went and i will sure be doing it in the future, need to push more now though.
Gonna do this for a couple more months, then reschedule and switch priority to actually jumping and utilizing the ( hopefully ) newfound strength.
Dietary, i don't want to start cutting yet. Actually, i don't want to lose weight, i like this size for myself. I do want/need to get leaner though, so eventually i must lose some weight. Just not yet, i need to push strength up a bit more before cutting. So to compromise worlds, I will attempt to stay at the same weight for ~2 more months and if possible achieve a recomposition. I will reduce carbs and up fats, also will try to go [bulk-on-gym-days-cut-on-other-days] and see what happens. If some fat loss comes, very welcomed. If not, so be it, at least i will have self-experimented on recomposition while maintaining weight. After that, somwhere in mid March (together with the programm change mentioned above ) i will start a long slow cut till mid-end of July. That is 4-4,5 months of cutting, i am willing to allow a drop of 8-10kg, 80kg will be my lower limit for that.
Gym and diet plans combined should have me at a vert-peak condition in July, lighter, leaner and stronger than ever, with movement/jumping efficiency high too.
Goals are to tie my PRs, 30'' SVJ and 35'' RVJ.
Feel free to post any thoughts/objections/corrections/whatever.
