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    Update Back At It. Week 1 of a 3 week cycle,...

    Update Back At It.
    Week 1 of a 3 week cycle, with an emphasis on improving my strength out of the hole on box squats.

    Here is my ME Lower Workout.

    warmup and mobility

    clam shells and...
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    Update Its an Off-week. I was out of town all...

    Update

    Its an Off-week. I was out of town all week untill today, but managed to get in two workouts. One was not really an offweek lift, and one was a great off-week workout.
    I am also geting a...
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    Update DE Lower Day Missed my game day...

    Update

    DE Lower Day

    Missed my game day workout cause i was sick. Managed to get to the game tho, and played pretty well. Scored 23

    Here is todays lift

    warmup and mobility work
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    Update: ME Day Lower Sunday ME Day Upper Monday...

    Update:
    ME Day Lower Sunday
    ME Day Upper Monday

    Heres the deets

    ME Lower:

    warmup/mobility work
    walking lunges x 2
  • Create contact if they stay in front of you. To...

    Create contact if they stay in front of you.
    To get past them via dribble move, get the defender on your hip.
    Use a fake (jab, crossover, pumpfake whatever) to get them off balance, and then make...
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    Update Ball game last night. Went into...

    Update

    Ball game last night. Went into overtime, for the second week in a row. We pulled out the W with only 6 guys.

    Early game, so i managed to get to bed relatively on time and get in a lift...
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    Update ME Upper Sunday warmup stuff med ball...

    Update ME Upper Sunday

    warmup stuff
    med ball chest pass. 4 x 10 reps

    bench press barx10 barx3 145x3 165x3 175x3 205x3 215x3 235x2 240x3 (spotter;fail on 3rd)

    Barbell shrugs from pins 10...
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    Update DE Lower Day Mobility work/dynamic work...

    Update DE Lower Day

    Mobility work/dynamic work

    band clam shells 2 x 20/leg
    2 x walking lunges, 15 reps
    3 x 4 reps low hurdle jumps onto med box
    back squat, bax10 onto box

    main lift
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    Update: ME Lower Sunday Clam Shell w band 2 x...

    Update: ME Lower Sunday

    Clam Shell w band 2 x 20/leg
    Jumprope 2 x 30sec
    Single Leg Box Jumps, 3 x 4 reps/leg

    Main Lift: Back Squats onto Box,
    barx10
    barx3
    85x3
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    Update Todays lift! DE Upper Day Boy was my...

    Update

    Todays lift! DE Upper Day

    Boy was my tricep and lats soar from my lift on monday. Did a lot of foam rolling and it helpd a ton.

    Warmup/mobility/dynamic stuff
    rotator cuff work
    rear...
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    Update DE Lower Day Was up late watching NBA...

    Update DE Lower Day

    Was up late watching NBA playoffs....accidently slept in so was short on time this am. Still got in some good work but no conditioning or accessory lifts.
    :(

    Heres the...
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    Update ME Lower Sunday ...

    Update

    ME Lower Sunday

    Warmup/mobility/dynamics

    single leg box jumps 3 x 4
    clam shells w band, 2 x 20/leg

    ME Back Squats
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    UpdateDE Day, Deload week. Here is todays...

    UpdateDE Day, Deload week.

    Here is todays lift. Deloaded, so 65% of normal working weight on main lifts.
    Was short on time today, so only did banded squats, box jumps, sled sprints and some...
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    Update Week 4/4 of Westside Phase 1. Deload...

    Update
    Week 4/4 of Westside Phase 1. Deload week. Main lifts are at 65% of previous weeks loads. I didnt get in my ME Upper day today :(

    Here is yesterdays lift, ME Lower

    typical...
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    Skills Training day. Did a lot of ball handling...

    Skills Training day.
    Did a lot of ball handling work, wind sprints, and conditioning work blended with ball handling.
    got up prob 150 shots as well.
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    Update- DE Upper Mobility work and warmup ...

    Update- DE Upper

    Mobility work and warmup

    band pullapart 2 x 20
    Rotator cuff work, 2 x 20 internal/external rotation per arm
    bench, 10 reps of empty bar

    main lift: Banded bench press....
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    Update - DE Lower Day Wendesday Typical warmup...

    Update - DE Lower Day Wendesday

    Typical warmup and a lot of mobility work. Felt pretty tight all over today, maybe i slept funny or am not well hydrated?

    Walking lunges, 2 x 20 reps

    Plyo...
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    Updateeeeeeee Me day upper Sunday Still on...

    Updateeeeeeee

    Me day upper Sunday

    Still on vacation. Home tomorrow.

    Rotator cuff work as per usual
    Bench press -main lift

    Barx10 95x3 110x3 145x3 165x3 185x3 205x3 225x1 235x1 245x1...
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    Me day lower Saturday On vacation so using a...

    Me day lower Saturday

    On vacation so using a diff gym
    Warmup and then box squats. Box was a little high but there wasn't much selection
    Barx10
    65x3
    100x3
    140x3
    180x3
    235x3
  • Well I focus on box squats at paralle or below....

    Well I focus on box squats at paralle or below.
    I don't understand how youCan box squat more than regular squat. The box squat breaks apart the stretch shortening cycle so it's bound be harder, no?
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