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    Update DE Day lower, week 3/3. Feeling good....

    Update DE Day lower, week 3/3.

    Feeling good. Went to the gym w a friend yesterday and did some light work. Today is my last DE lower day of this mesocycle.

    deets,

    warmup and mobility work. ...
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    396
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    26,870

    ME Upper week 3/3. Last ME lift before a deload...

    ME Upper week 3/3. Last ME lift before a deload week

    Mobility and wamrup stuff
    rotator cuff work
    light band complex
    jumprope 3x45sec

    band pullaparts 4x20 reps

    ME Bench
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    396
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    26,870

    Update Week 3/3 of Cycle. ME Lower Day. Squaaaats...

    Update Week 3/3 of Cycle. ME Lower Day. Squaaaats

    warmup and mobility work
    jumprope 3x30sec
    hip thrusters, single leg. 20lb med ball 10 reps. BW, 5 reps w 5count hold.

    single leg box jumps,...
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    396
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    26,870

    Update DE Upper Day, Week 2/3 Really pinched...

    Update DE Upper Day, Week 2/3

    Really pinched for time this am, so i focused on the speed bench a lot and crammed in some very short rest back and tri work at the end.

    Deets

    little bit of...
  • Before your main strength movements. First and...

    Before your main strength movements. First and formost you should build a real training program
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    26,870

    Update DE Lower Day warmups and mobility work...

    Update DE Lower Day

    warmups and mobility work

    jumprope 3x30seconds
    clam shells 1x30 reps/leg
    single leg forward bounds, 4x4reps/leg
    single leg lateral bounds, 2x4reps/leg
    seated box jumps,...
  • Replies
    396
    Views
    26,870

    Update ME Lower Day Week 2/3 in cycle warmup...

    Update ME Lower Day Week 2/3 in cycle

    warmup work

    jumprope 3x30sec
    hip thrusts, 2 leg 45lb 12 reps
    single leg, 45lbs, 12reps/leg
    clam shells 30reps/leg

    single leg box jumps 3x6 reps/leg....
  • Replies
    396
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    26,870

    Update DE Day Upper. Here are the deets ...

    Update

    DE Day Upper. Here are the deets

    mobility work and warmup stuff

    light band complex
    band pullapart 1x10 reps, 4x20 reps
    plyometric pushup 4 x 6 reps
  • My opinion, just keep working you should...

    My opinion, just keep working
    you should structure your plyometrics around improving aspects over time
    begin with single jumps, for 3 weeks, say two exercises, 3 sets of 4 reps each for an example...
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    26,870

    Yeah your right. Outside of jumping movements, i...

    Yeah your right. Outside of jumping movements, i dont do any single leg work. Probably something i should add to the program in the accessory lift section. Thanks for the feedback. ill take a look at...
  • Replies
    396
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    26,870

    Update Played pickup last night. Shot the ball...

    Update Played pickup last night. Shot the ball well.

    Today was ME upper. Heres the deets

    Jumprope 3x30sec
    Light Band Complex
    Rotator Cuff stuff
    mobility work

    band pullaparts 4x20 reps
  • All good advice. If you want to add in something...

    All good advice. If you want to add in something that is fun, but prob wont be a huge help, get a smaller ball, like a volleyball, and practice dunking that. work your way up to a womens bball, a...
  • Replies
    396
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    26,870

    Update: Beginning of my next 3 week cycle. Focus...

    Update: Beginning of my next 3 week cycle. Focus this time is moving into repetitive plyometric movements, in addition to my regular ME template. Also trying to increase the volume a little of my ME...
  • Thread: Questions

    by ByronKelly
    Replies
    4
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    374

    im not a baseball player nor have any experience...

    im not a baseball player nor have any experience with anybody who trains for baseball but here are my thoughts. You probably should talk to a S&C coach for this.

    1)3x a week seems like a lot to...
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    26,870

    Update Got in a second deload week lift today....

    Update Got in a second deload week lift today. Nice and easy

    warmup stuff as usual, then

    clam shels w band, 2 x 25 reps/leg
    walking lunges, 5 x 15 reps

    Box squats, using ~30% working weight...
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    26,870

    Update This week is a deload. And for the first...

    Update
    This week is a deload. And for the first time, im actually going to get in 1 or 2 deloaded workouts.

    Got in this am and did some GPP style work

    warmups as usual

    clam shels 2 x20/leg...
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    396
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    26,870

    Update ME Lower - Sunday warmup and mobility...

    Update ME Lower - Sunday

    warmup and mobility work
    clam shell w band, 2x 30 reps /leg
    jumprope 3 x 30 seconds
    single leg hip thrusters, 2 x 12 reps/;eg
    single leg box jumps 2 x 6 reps/leg...
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    396
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    26,870

    Thats a strange que and i dont like it haha ...

    Thats a strange que and i dont like it haha

    Yes i did, but it wasn't that purposeful. A goal of a previous program was to get to 1.5x body weight squat, which was 300lbs. After that i went into in...
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    How are you 6'4+, only 200lbs and 15%+ BF. You...

    How are you 6'4+, only 200lbs and 15%+ BF. You are skinny fat. Yet you can dunk, windmill, tomahawk etc?
    You must be over estimating your BF % or something.

    From what you have posted, which is...
  • Replies
    396
    Views
    26,870

    Update DE Upper Day Deets.... warmup and...

    Update DE Upper Day

    Deets....

    warmup and mobiltiy stuff as usual

    Band complex
    band pull aparts, 20 reps, 30 reps
    jumprope 3 x 30 sec
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