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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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    Update De day upper thursday Typical Warmups ...

    Update
    De day upper thursday
    Typical Warmups

    Banded bench press. Same as last week but 5 pounds heavier than last week

    Dumbbell press 3x10 50lbs
    Shoulder press 3x10 35lbs
    Seated rows cable...
  • Yes but I just started. About 3 weeks in so hard...

    Yes but I just started. About 3 weeks in so hard to say. I do like it, but loads seem to be about 15% lighter than what I can move with reg back squats

    Decently focuses more on the hips and glutes...
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    Update DE Lower Day warmup/mobility ...

    Update DE Lower Day

    warmup/mobility

    jumprope 3 x30sec
    lunges, 2 sets of 15 reps
    squat, bar x 10 reps

    Main Lift: Box Squats w 2 green bands (same as last week). Increased the weight on all...
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    Update ME Lifts Lower (Sunday) + Upper (Monday) ...

    Update ME Lifts Lower (Sunday) + Upper (Monday)

    ME Lower

    warmup/mobility as per usual

    depth drops 4 x 4
    jumprope 4 x 30sec

    box squats
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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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    23,609

    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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    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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    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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    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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