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Your coach is an idiot.

I played high level soccer and did squats, deadlifts and heavy explosive movement. Strength equals power equals speed.

He thinks its so easy to bulk up. Perhaps he...

Yes do you have access to a gym?

The plyo routines are good, but only so good.

I would incorporate the heavy lifts as well as some explosive movements (power clean, power snatch, box jumps)
...

It is very possible because you can't compare or use your 10RM to try and calculate a 1RM. This is no direct relation.

As mentioned above it doesn't make sense, although it may seem like it does....

Not as easy as it sounds but...

Lift heavy. Then a heavy-ish met-con. Strict Eating with some enjoyment. This will not happen over night or in 30 days but some think.

Be consistent. Stick...

Am I missing something here?

How do you know your 90% of 1RM for deadlift if you aren't training it throughout the week or have tested it? I understand the theory about when squatting some people...

Who says deadlifts rip their backs? People with terrible form/technique? I've watched 65 year old guys do deadlifts and go heavy with no issues. I'm sure you can get hurt, but you can get hurt doing...

Less is more my friend.

Find a solid program you like and go from there. You do not need to hit each body part twice a week. Personally, I would go with Wendler 5/3/1. A solid program that...

Usain bolts i bet hovers around 200lbs.

Why is your back dodgy?

If you're doing Squats, with proper form/technique and to depth it seems to me your back should be just fine. What part of your...

Who cares about the rep range if you don't have the program down.

What is your overall goal. To look like Bolt or be strong and fast like Bolt?

Speed is about strength. You need to get your...

I would start with looking at your diet. What are you eating? What is a typical menu for a 3 day period?

Can you post it.

I bet this your problem and should be your starting point.

From...

This is what I did.

Monday - Heavy Lower/Squats, Prowler work
Tuesday - Heavy Upper/Press Work, sprints, laterals
Wednesday - Speed Work Lower/DE Effort Lower, Ball Work
Thursday - Power...

Your question wasn't clearly written but I think i get it.

You should NOT be able to beat your 1RM for reps, in your first month and if you did, you didn't do a true 1RM.

Did you read the book?...

A good bar will help as the knurl will be a lot nice to you.

I currently use a Pendlay bar and its amazing. Also helps that its 29mm.

Other then that, Tape, Chalk and just do it everytime you...

Well from the program you are describing bands aren't needed so I wouldn't waste my money.

Do some work from the box squat at different heights and go in three week waves with proper assistance...

Gonna try on my adidas soccer cleats. Just remembered and go from there. Worst case I go to a store to confirm with a pair of Sambas.

Strong is KING

1. Examine current program
2. Find weak points.
3. Get STRONGER
4. Fix weak points.

Not always as simple but sometimes less is more.

So start with your program.

Before you order some bands and drop some serious coin what program are you following that requires bands or are you just throwing them in because you feel it will help your gains?

What are you...

Reebok Nano 2.0 or 3.0

Inov-8 230s

Used both and both are awesome. If you have wide foot the Nano's will feel more comfortable.

Do you Foam Roll or just do the exercises that DeFranco says to do?

And don't just do light weight as that might not highlight the problem.

On top of what he said, what exercises are you doing aside from a crap load of deadlifting to assist the major lift.

Just sounds weird that you can pull 5-6 reps at 95% of your 1RM or what you say...