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    Update DE Day Ok, this is the first time i...

    Update DE Day

    Ok, this is the first time i TRULY did a dynamic effort focused upper body day. Was fun! Heres the deets

    Mobility for for the upperbody.
    Rotator cuff work, 2 sets of 20reps/arm...
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    Update DE Lower Day mobility/dynamic warmups...

    Update DE Lower Day

    mobility/dynamic warmups
    3 sets of 30sec jumprope

    Working Set: Banded Box Squats. 2 green bands.
    Bar x 5 (no bands)
    Bar x 3
    95lbs x 2
    115x2
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    Update ME Upper Day warmups, mobility ...

    Update ME Upper Day

    warmups, mobility

    rotator cuff work. internal and external rotations 2 sets of 20 reps each, per arm

    Main Lift
    Bench Press. barx3, 65x3,105x3, 132x3, 145x3, 180x3,...
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    341
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    22,767

    Update Week 1/4 Westside Phase 1 Max Effort Day...

    Update Week 1/4 Westside Phase 1
    Max Effort Day Lower

    warmup/mobility/dynamic

    Main Work:
    Box Squats
    barx3, 135x3, 170x3, 185x3, 230x3 250x3, 280x1, 290x1, 300x1
    great work here. Happy with...
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    341
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    22,767

    Thanks man. Appreciate it. update Week 2/2 of...

    Thanks man. Appreciate it.

    update Week 2/2 of Hyper +GPP

    Warmup and mobility work
    dynamic warmups

    clam shells w resistance band 15 reps, 20 reps per leg.
    rotator cuff work 2 sets of 20...
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    22,767

    Update Week 2 of 2, Hypertrophy + GPP ...

    Update

    Week 2 of 2, Hypertrophy + GPP

    Mobility work and dynamic warmup
    Rotator cuff work. Internal and external rotation 2 sets of 20 reps
    Straight Arm Cable Pull - Rear Delts 2 sets of 12...
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    22,767

    Update Todays Lift Warmup/mobility ...

    Update

    Todays Lift

    Warmup/mobility

    jumprope 3 sets of 30sec
    ankle strengthening stuff w theraband
    bunch of rotator cuff work
    some cable exercises for my rear delts
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    341
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    22,767

    Update Skills Training Session Yesterday AM...

    Update

    Skills Training Session Yesterday AM and This Morning. Both went quite well
    Rode the bike monday, wednesday and will again today over lunch. Been doing recovery work one day, HIIT the next...
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    341
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    22,767

    Update attached is my most updated program for...

    Update

    attached is my most updated program for the summer, with details filled in for my first three phasse.
    I am going to follow a westside template for the first two months, and then over my...
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    341
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    22,767

    Update Week 1 of "off-season" Ok, i took a...

    Update Week 1 of "off-season"

    Ok, i took a week long break after my season ended.
    Today is week 1 of my "offseason'. Not really an offseason since im playing spring leage ball, but im going to...
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    134

    Ritual v.s Pre+PostJym

    Ok, so i have been doing some research into Pre/Post JYM and alternatives (because its quite expensive)

    Here is what i found. The only alternative i have found is Ritual. It does not have the...
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    341
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    22,767

    update We lost last night so we are...

    update

    We lost last night so we are eliminated.

    Offseason begins today

    Stay Tuned, OFf-season training program to follow. for now, im going to take a few days off to rest
    Spring league ball...
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    22,767

    Update Game Day - DE day in the gym ...

    Update

    Game Day - DE day in the gym

    Warmup/mobility work
    3 sets of jumprope 30sec, 45sec, 1 min
    band pullaparts 15rep, 15, 20
    single leg box jumps. 3 sets of 4 rep/leg. med heigh box
    ...
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    Same. All i add is glutamine. and thats not...

    Same. All i add is glutamine. and thats not really necessary
  • Replies
    341
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    22,767

    Update Ok, so turns outi was just getting sick....

    Update
    Ok, so turns outi was just getting sick. took 3 days off of work but feel 100% now. Back strong in the gym today. I do think the day off on wednesday and thursday helped a lot too.

    Here is...
  • with your 500lb squat i thought you could jump...

    with your 500lb squat i thought you could jump 60inches

    http://forum.bodybuilding.com/showthread.php?t=166506311
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    22,767

    Update Mondays lift - i forgot to post fridays...

    Update

    Mondays lift - i forgot to post fridays lift

    Heres the deets

    Game day - DE stuff

    Warmups/mobility
  • Gonna follow this. See how it works for you!

    Gonna follow this. See how it works for you!
  • Replies
    341
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    22,767

    Update DE Day Tons of mobility work and...

    Update
    DE Day

    Tons of mobility work and dynamic warmup

    jumprope 3 sets
    band pullaparts w 2 second holds 3 sets of 15reps
    BW Lunges 2 sets of 4 reps/leg
    rotator cuff work
    walking lunges w...
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    Yesterdays lift Dynamic warmup/mobility work ...

    Yesterdays lift

    Dynamic warmup/mobility work

    single leg box jumps, 4 reps/leg low height, 2 sets of 4 reps/leg holding a 16lb med ball.
    band pullaparts 3 sets of 15 reps with isometric holds...
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