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    Updates ME Lower Day Sunday Lunges...

    Updates

    ME Lower Day Sunday

    Lunges 4x60yards
    hip thrusters, 2legs, 10x10count hold
    single leg box jumps, weighted, 2x12.5lb dbs, 4x4
    hurdle jumps, 4 sets of 3 jumps per

    ME Box Squats
  • I heard if you drink a gallon of chocolate milk...

    I heard if you drink a gallon of chocolate milk it will go away in a day.

    There is no quick fix. Use all and any recovery methods you want, ice baths, hot baths, foam rolling (proper forma rolling...
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    Update: DE Upper mobility work lunges...

    Update: DE Upper

    mobility work

    lunges 4x60yards
    band pullaparts 4x20 reps
    jumprope 4x30
    plyo pushups, 4x6 reps off low box
    rotatorcuff work
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    update DE Lower Body Lunges 4x60yards...

    update

    DE Lower Body

    Lunges 4x60yards
    Jumprope 3x30
    Single leg forward bounds, repetitive, 4x5
    Two leg box jumps, weighted, 2x12.5lb dumbbells, 4x4 reps
    hurdle jumps, 4 sets
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    Update ME Upper lift day warmup and foam...

    Update

    ME Upper lift day

    warmup and foam rolling

    walking lunges 3x60yard
    jumprope 3x30sec

    medball slams, 3x5 reps
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    Deload workout #3 mobility work Hurdle jumps,...

    Deload workout #3
    mobility work

    Hurdle jumps, 3 sets.
    walking lunges, 3x60 yards
    bentover rows, barx10, 135x3 135x3 135x3
    sled walking, 8min30sec of nonstop pulling, heavy. approx 600yards...
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    Update: DELOAD WEEK. I hate deload week....

    Update: DELOAD WEEK.

    I hate deload week. always feel like i should be going harder. but its a week to train smarter not harder.

    Deets...

    Workout 1, Sunday

    mobility stuff as per usual
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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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    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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    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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    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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    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,...
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    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....
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    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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    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...
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    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...
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    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...
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