Blow it all up - Offseason training log

[ByronKelly]

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

clam shells 2 x 20 w band per leg
side leg raise (focued on hips) 2 x 20/leg
walking lunges 2 x 25yards
single lex box jumps 3 x 4

back squat, bar x 10 reps

banded box squats. thick bar, doubble wrap, with widened base.
bar x3
105x3
125x3
145x3
165x2
175x1
175x1
175x1
165x1
155x1

isocmetric box squats, 4 x 3

trap bar deads. 135x8 225x6 275x4, 275x3
lately, when i try to do these after my DE squats i cant get 315. my grip strength goes, and i guess im fatigued as well. annoying i can easily do 315 fresh and then some

finished with 4 rounds of the following
slight sled sprints, 4 x25yards
pike rollouts, 6 reps

1 min rest in betwen sets of the 4xsprints+pike
was a great conditioning finisher

Next week is a deload. Away for a conference on tuesday. might sneak in a ME lift on sunday and/or monday. Taking saturday off from pickup ball. maybe ill do some skill work

[ByronKelly]

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 TON of sleep and doing good soft tissue work and some corrective exercises.

I always have a hard time not going in and lifting on my off-week. The motivation is overwhelming haha

Here is my monday and wednesday workouts.

Monday
Cheated on my offweek and did the following. I wanted to hit a PR on the box squat, but i was humiliated instead haha.
You live and you learn. I now have a CLEAR objective for improving my box squat. going to max/near max weight will tell you exactly what your weakness are.

Walking Lunges 4 x 14 reps
pilates style leg raise thing (hip strength/warmup)
bax squat, bar x 10

box squats,
95x3
155x3
185x3
225x3
250x1
275x1
295x1
320x1
330x1 FAIL
330x1 FAIL

So, i hit the 320 but struggled a bit. Didnt feel suprer strong. Attempted the 330 and got plastered to the box. Spotter had to help me. I couldn't get out of the hole, which i believe is the most common place to fail. So, i now know what to work on. I need to strengthen the bottom of my box squat. I expect some solide assistance work and continued speed work (with less weight and more band resistance) will be the key.

Finished with 3 x 10 pike rollouts.

That was all. IT was an "off week" workout after all.


Wednesday workout

This was a true off week workout. Did a GPP session, followed by some light squats

GPP
using a 45lb plate, did 4 sets of the following with a 45sec rest in between

bentover row x 10
overhead squat x 10
Overhead press x 10
split squats x 10 (5/leg)
Front raises, to the side, 5 reps left, 5 right

followed that with 3 sets of light box squats
135x10
185x10
200 x 10

Then i swam bout 8 short laps in the pool and hit the hot tub. Was sweet.

That is all. Think i might take saturday off from ball and just do some skill work. First lift of the next phase of my off-season program is sunday.
Goal of the next 4 week cycle is to hit 330 on the box squat, which ill attempt on week 4 unless im feeling great one day.

[ByronKelly]

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 other hip/glute work
kneeling plyo jumps, 4 x 4
jumprope 3 sets

back squats, barx10

box squats, worked up to a double of 290lbs. Lowered the box down to work in a greater ROM, except for the 290lb lift.

80x5
175x5
225x2
255x2
290x2

Paused Squats (no box), 4 count pause at depth. Focus on keeping everything tight and exploding out of the hole.
220lbs x3 reps
220x3
220x3

Good Mornings
barx10
135x6
155x6
175x6

Weighted Glute-Ham
35lb plate, 3 sets of 6 reps

Finished with a circuit. did 4 sets of this with ~45sec rest in between
pike rollout, 8 reps
heavy sled pull, 25yards
heavy sled push, 25yards

added a plate to the sled after each set of the circuit.

Ball tonight. Didnt get my ME upper in today, so i will do it tomorrow. Game wednesday

[ByronKelly]

Update ME Upper Day

Had ball last night, got in a lift this am. Not ideal, but i over slept monday and messed my schedule up this week

warmup, mobility work.
rotator cuff worl

plyo pushuos, 3 x 5reps

bench press. Worked up to a doubble of 230, then did some paused press work
barx10
65x5
140x5
175x2
205x2
230x2
230x2. Happy with the 2 sets of 230 @ 2reps

Paused Bench, 5 count holds. 165x3, 165x3, 165x3. Ill be soar tomorrow haha

Body weight chinups, 8 reps, 7 reps, 5 reps
barbell shrugs, 135x10, 155x10, 155x10, 155x10
triceps roll backs, 12 reps, 10, 10, 6
seated rows, cable machine, 3 sets of 10 reps

finished with some GPP. only 3 rounds, short on time. ~45sec rest in between.
sled pulls, squat to row, 50 yards
Pike Rollouts 6 reps

[ByronKelly]

Update DE Lower Day

Game last night. We won, i scored 20. We are now tied for 1st in spring league ball, last game before playoffs next week.

Got in my DE Day today. Got some new bands, a light red to go with my greens. Sweet stuff

Mobility work and dynamic warmup

defensive shuffles with knee band, 3 sets of 25yards left and right
Walking lunges with med ball twist, 2 sets of 16reps

box squats, slightly lower, 10reps @ bar
banded box squats. Red + Green band, normal width base, doubble wrap. Defently an increase in resistance over the triple wrap wide base green.
barx3
85x3
95x3
115x3
135x3
135x3
135x1
135x1
135x1
135x1
135x1

Solid lifts here. I dropped to singles when i noticed a drop in bar speed. Rocked out singles untill i again saw a decrease.

Banded Dead lifts from pins (rack pulls). Doubled the band in half. This was a bunch of fun; i think ill do 3 weeks of speed deads instead of squats at some point.
barx6
95x6
135x6
155x6
155x6
Can easily go up in weight a significant amount. I guess its easier from the pins since its a shorter ROM. Was very explosive.

That was it for lifting. Finished with some conditioning and abb work

sled sprints, 6 reps @ 25yards w ~15sec rest between
Abb roller, 12 reps. Rest 1 min
sled sprints, 6 reps @ same
Abb roller, 12 Rest 2 min
Abb Roller, 12

that was it. Solid lift.

[ByronKelly]

DE Upper Day

Felt good this am when i woke up. Must of slept like a baby.

Todays workout is dynamic upper body work. I am making the same concept change as my lower DE work; reducing the bar weight and increasing the band tension. Doing more sets at a working weight and less warmup sets. Am liking this a lot so far (week 1 of 3)

Deets

mobility work. Been using two lacross balls taped togerther for upper body soft tissue work. Its amazing. I recommend everybody try it.
dynamic warmup
band pull apart 3 x 20 reps
rotator cuff work w resistance band
jumprope 3 sets

banded bench. Single green band. Increased the amount of tension by wrapping it around a plate. I think next week ill just add a red band insead as this didnt add much resistance.

barx3
barx3
60x3
80x3
90x3
120x3
120x3
120x3
120x3

Great work. I maintained high speed the whole time. Could of done more weight but instead ill add that red band next week.

Banded Pushups. 4 x 10. Alternating stance each time
Sandbag Slams 3 x 10 reps
Seated Rows 4x10
Cable Triceps Kickbacks, 4 x 10 reps/arm

Weighted Carries: Suitcase carries, 40kg kettlebell. 3 sets of 30 yards per hand.

Palloff Press w resistance band. 4 sets of 10 slow reps/side

That was it. Excellent lift. Happy with everything today.

[miscerzhatehim]

attaboy kelly

[ByronKelly]

attaboy kelly

Thanks Man

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

Heres the deets

Lower A little rushed, was hosting a brunch haha
Typical warmup stuff/dynamic stuff

walking lunges 5 x 15 reps
3 x jumprope 30seconds
4 x 3 reps kneeling plyo jump things

back squat, bar, 8 reps wide, 8 reps narrow stance

box squats. Lower than normal (except last set). Thick Squat bar.
barx5
85x5
180x5
230x2
260x2
295x2 Nailed It

Pause Squats, 3 count holds
225x3
225x3
225x3

Great work here. Very happy. Didnt have a lot of time so i finished with this circuit.

Circuit: 4 sets of the following w 30sec rest
Heavy Sled Push, low bar 25yards
Heavy Sled Push, high bar, 25yards
Glute-Ham, 10 reps w 25lb plate

Upper
Soft tissue work. Been using a "peanut" a.k.a two lacross balls taped together. This thing is amazing. I can literally sit against a wall with it and do soft tissue work while i watch sports highlights haha

Warmup stuff: Rotato cuff work, real delt pulls w resistance band, ton of light band work for my back, shoulders etc

Bench Press using the thick squat bar
barx5
70x5
145x5
185x2
210x2
235x4 Had a spotter, and i think he helped a little too much so i did a 4th rep instead of 3.

Pause bench work, 3 count holds. Same thick bar
185x3
185x3
185x3
Killed it. I can def go heavier. Maybe next week ill make a bigger jump than planned.

BW Pullups. 8 reps, 6, 6. Hate these

Weighted Shrugs from Pins (hip hinge, shrug, rack, repeat) 10 reps, 10 reps, 10 reps, 8 reps.

Dumbell triceps roll backs 3 x 10 reps
Weighted Incline Situps 3 x 10 reps

Finished with a circuit for some conditioning. 5 rounds of the following w 1 min rest
30 seconds of battle ropes, freestyle.
Walking lunges, 60 yards.

Great lift. I have ball tonight. Hope im recovered. Killed it today and yesterday so well see. ITs just pick-up so no biggie

[ByronKelly]

Update

DE Lower Day. Feeling rested! Good sleep the last 2 nights.

warmup, mobility work, dynamic work

walking lunges 5 x 14 reps
clam shells w resistance band

reactive depth drops onto med box (24 inch) from med height (18inch) 4 x4
kneeling plyo jumps 3 x 4

box squats. green band (single wrap) + red band (double wrap). low box.

barx3
65x3
85x3
100x3
120x3
140x3
140x3
140x2
140x1
140x1
Good bar speed. as it began to slow i reduced reps, untill my last single, which was prety fast still

Squats from high pins. 3 x 135 for 6 reps

finished with a GPP circuit. 5 sets of the following with 1 min rest in between. took about 15mins

clam shells x10/leg
abb roller x 10
walking lunges with sandbag (front rack hold)
weighted carry, sandbag, 60 steps

that was it

[ByronKelly]

Update DE Upper Day!

Feeling good! Here are the deets

warmup/mobility work

ton of warmup band work for upper back, shoulder, rotators etc. Think ill add this warmup complex in for a while, i quite like it.

sandbag slams, 10 reps, 3 sets
band pullaparts, 10 reps, 3 sets
bench, bar, 12 reps
jumprope 3 sets of 30seconds

Main Work: DE Bench, green +red band. Quite a difference adding in the red! Gotta keep the weight down to keep bar speed up.
barx5
55x3
65x3
80x3
95x3
115x3
105x2
105x1
105x1
Noticed a drop in bar speed on 3rd rep of 115, went down to 105 and did doubles/singles.

Seated cable rows, 4 sets of 12 reps
Banded pushups. 4 sets of 10 reps. Different stance each set

Finished with some GPP style work. Simple but effective.

4 rounds of the follwing with 1 min rest in between rounds.
Weighted carries, 20kg kettlebells (2), 30 yards
Walking Lunges, 30 yards
Walking Lunges, 30 yards (back to the kettlebells)
Weighted Carries, 20kg kbs, 30 yards

About 1 1/2 to 2 min of work for every 1 min of rest.

Last game of spring leage ball before playoffs is tonight.

[ByronKelly]

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

ME LOWER

dynamic warmup and mobility

walking lunges 4x25yards
jumprope 3 x 30seconds
depth jumps, 4 sets of 4
kneeling plyo jumps 3x3

Main Work. Box Squats
barx10
90x5
185x5
225x2
265x2
300x1
300x3
300x4 (spotter on 4th)

Happy with the tripples of 300 on the box squat. Good pause on the box, (no cheating), kept it all tight. Pretty explosive on the top half of the squat.

Paused Squats
4 sets of 235, 3 reps per. 3 count holds.

Great work under the bar today.

Glute-Ham 3 x 8 reps, bw+25lbs.

Some sled work to finish. 4 sets of the following with 45sec rest after all movements

Heavy Sled Push 25yards
Heavy Sled Pull 25yards
Pike Rollouts 8 reps
Suitcase carry. 25 yards left hand, 25 right hand

That was it. Killed it.

ME UPPER

warmup stuff
upper body band complex (rotators, band pull aparts, delts etc. etc.) bunch of stuff really

Banded pushups 20 reps

Jumprope 4 x30 seconds

Main Work: ME Bench Press
45x10
75x5
150x5
190x2
215x2
240x4 (spotter on 4th)
240x3 (spotter on 3rd)

Very Happy with the work @ 240lbs.

Paused Bench. 190lbs, 3 sets of 3 reps with a 3count hold.

BW Pullups, 7 reps, 6, 5
Weighted Shrugs from pins, 4 x 5 reps
Bentover Rows from pins, 4 x 5 reps

Finished with some sled work. Love this pull-squat combo.
Heavy Sled, 60 yards of row-to-squat sled pulls, 1 min rest btw sets (1:1 work/rest ratio)

That was it. Ball tonight

[theFutureD]

How are those box squats?

Do they have an effect? How about 'em banded box squats?

[ByronKelly]

How are those box squats?

Do they have an effect? How about 'em banded box squats?

They are hard. Defiantly a big challenge at first. And very humbling when i got pinned to the box on my 330 attempt.
From what i read, you can do about 15% less on a box squat (a proper box squat) than you can squat normal.

I quite like them. I really see a huge development in my strength and power. It has been a steep learning curve tho. If your going to incorporate them here's some advice from what i have learned over the last 2 months:

Dont cheat. Sit back, unload the hips and squeeze your core, glutes on the box
Pause at depth. Explode up as fast and hard as possible
Do speed work with the bands every week. Focus on light weight (~30-45%) plus bands.
Find your weakness, most likely getting out of the hole, and work on that with accessory lifts (such as paused squats)

My vert has defiantly increase. I dunno what my max squat is at the moment. If you believe the 15% thing, then add 15% to my box squat of 320 and that puts me around 370. My goal for this summer was 360...I started at 340ish.

Hope that helps!

[ByronKelly]

Update DE Lower
Its GAME DAY. First round of playoffs for spring league is tonight. As such, i droped my volume on this mornings lift.

Here are the deets

warmup. Lots of mobility work and dynamic work

Walking lunges 3 x 14reps
Hip complex with a short band (clam shells, etc.)
Seated box jumps 3 x 4 reps
Kneeling Plyo Jumps 3 x 3

Banded Box Squats. Green band, double wrap + red band, double wrap. Quite a lot of band tension like this. I kept the weight low.
barx3
65x3
85x3
100x3
110x3
110x2
110x2

1 step box jumps (med-high) 2 sets of 2 reps

That was it. Like i said, kept the volume low. Hope im fresh for the game tonight.

[ByronKelly]

DE Lower Day! Feeling good today but a little tired, didnt get much sleep

warmup/mobility work

jumprope 3x30sec
band complex + rotator cuff work
med ball chest pass 30reps

bench, bar x10

banded bench. green +red band. A LOT of band resistance
barx3
55x3
65x3
80x3
95x3
110x2
95x1
95x1
95x1

deadling-to-row 6x6 @ 155

tricept pushdowns 5x10

complex: 3 rounds of the following with minimal rest
banded pushups 10reps
abb roller 10 reps
farmers walk, 70kg, 70 yards

the heavy farmers walks were challenging!

[ByronKelly]

Update

ME Lower Sunday

dynamic warmup and mobility work

clam shell w band 2 x 20reps/leg
sinlge leg hip thrusters 2 x 12 reps/leg
jumprope 3 x30seconds
single leg box jumps 2x6 reps/leg
forward bound 2 x 6 reps

Main Work: Sumo Deads. Going to sumo deads for 3 weeks, to change it up a bit.
45x5
115x5
180x5
245x5
315x2
360x2
385x2
405x2
405x2
Maybe a bit too heavy for the first sumo deads in forever. But i felt good the next day, no soarness.

Rep work sumos (technique) 135x10 reps, 4 sets

Paused Squats, 4 sets of 225 with a 3 count hold. 3 reps per set

Finished with some conditioning style work.
4 sets of the following with no rest in between (the pallofs were rest, sortof)

Jumprope x 50 touches
Walking lunges x 30 reps
Kneeling pallof press x 20 reps

ME Lower Monday

mobility work
sandbag slams 3 x 10 reps
band complex + rotator cuff work

Main Work: ME Bench
barx5
65x5
180x5
205x5
220x2
220x2
230x3

Eccentric focused bench, 3 count eccentric movement. 3 sets of 185x3

Standing bentover rows 205x4 215x4 225x4 225x4

BW reverse bench pullup things 4 sets of 8 reps
Light band face pulls 4 x 10 reps

GPP Landmind Circuit to finish. 30sec rest in btw (45sec on last one)
Used an olympic bar+ 40lb load.

Goblet Squat x 10 reps
Chest Press x 10 reps
Reverse Lunges x 6 reps/leg
Single Arm Bentover Rows x 6reps/arm

That was it. Skipping ball tonight to put in work on my shooting. I have league semi finals tuesday, and finals wednesday (if we win tomorrow night). Thought it was best to get skill work in.
Also im in a shooting competition with a friend. Most makes, midrange jumpers. I got in 625 in the first week.

I hope to get in shots tonight, tomorrow morning, tomorrow a few hrs before the game, wednesday morning and again wednesday pre game (if we qualify for the finals)

Next lift wont be till Friday.

[ByronKelly]

Update

Spring League basketball is over. We lost in the semi finals. I averaged 16.7pp/game. Not as good as i had hoped. My final game was not good. I shot 2/12 (not including layups and free throws). All my jumpers felt, looked PERFECT and back rimed out.

Today was DE Day. Short on time b.c of an early meeting.

Warmup/mobility work

Defensive shuffles w mini band, 3 sets of 30 yards left, 30 right
single leg hip thrusters 3 x 12reps/leg

single leg forward bounds. Found a weakness! Not good at landing on a single leg! Will keep working this. 2 x 4 reps/leg
Single leg lateral bounds. Better landings that forward bounds, surprisingly 2 x 4 reps/leg

Box Jumps, med-high. 3 x 4 reps

Sumo spead deads. Red mini bands.
bar x 5
115x3
135x3
160x3
180x3
205x3
225x3
225x3
225x3

Squats from Pins. light, 160lbs.
5 sets of 5 reps

That was all. Will get in some shots tonight. I have 2 1/2 - 3 months before league restarts, so i will have to adjust my training program. PRobably emphasize conditioning more now

[ByronKelly]

Update DE Lower Day

Lots of mobility work
band complex
band pullaparts

Main work: Speed Bench
bar x 10
Green band,
barx5
60x3
75x3
90x3
110x3
110x3
115x2
115x2
95x3

Great work. Im going to stay with the green band for a while. I dont think im quite ready for the red band yet. Bar velocity was excellent on these lifts.

Accessory Lifts
Banded Pushups 4 x 10 reps
Seated rows, 5 x 12 reps
Cable tricep kickbacks, 3 x 10 reps/arm

Finished with a short GPP type session. 3 rounds of the following with 1 min rest in between
Front squat, heavy sandbag. 10 reps
Loaded Carry, same sandbag in the front rack position, 60 yards
Light sandbag slams, 10 reps

[ByronKelly]

Update ME Day Lower Week 2 of 3 of my sumo deadlift microcycle

So, body was feeling a bit tight everywhere today. A dealod is in order, but ill have to wait till after this microcycle, so it lines up with work/life events that will force me to take a week away from the gym anyway.

Here is todays lift. Short on time so kept it to "essentials"

lots of mobility work and i loosed up realllly nice.

dyamic warmup drills as per usual

then moved into my work

began with an activation focused circuit. 2 rounds of the following with no rest
Clam shells 30 reps/leg
hip thrusters 12 reps/ leg
jumprope 30 seconds

then moved into some jumping work
single leg box jumps 2 x 6 rep per leg
two leg forward bounds 2 x 6 reps. focus on landing well and exploding out after i stuck the landing

then moved into sumo deads. felt good on these lifts today.

135x5
185x5
255x5
32-0x2
365x2
390x2
410x2
410x2

Strength was good. excited to go heavier next week.

short on time (had a brunch) so finished with some heavy sled work.
4 sets of
heavy push 30 yards,
heavy pull 30 yards
30 second rest


that was it. ME Upper tmr am and pickup basketball tmr pm. Still need to decide how to program the next 3 months while im on a break from league ball

[ByronKelly]

Update ME Upper Monday

dynamic warmup stuff

band complex

Used the thick squat bar today for all my work.

ME Bench
45x5
75x5
155x5
195x5
205x2
215x2
230x2
240x4 (spotter on 4th)

Eccentric, paused bench (3:3:X tempo)
190x3
190x3
190x3
superset with standing bentover rows
205, 5 sets of 5

superset, banded face pulls w triceps pushdowns 5 x 10

finished with 3 rounds of the following circuit with rest as needed

Sled squat to row, 30 yards
lunge, bw, 30 yards
abb roller x 10
lunge, bw, 30 yards,
sled squat to row, 30 yards

great workout

Update DE Lower Wednesday

dynamic warmup stuff as usual

single leg hip thrusters, 3 x 12 reps
kneeling plyometric jump things, 3 x 4 reps

single leg forward bounds. 4 sets of 4 reps/leg. Improved on the landing over last time i did these (monday?)
two leg box jumps, 3 x 4 reps, med-high height

speed sumos from low pins (used some mats to reduce the heigh for the first 4 sets)
bar x 5
bar x 3
120x3
185x3
185x3
185x3
185x3
205x3
230x3
Felt Strong today.

Paused back squats, 185lbs. 3 x 5 reps

Band pull through (like a kettlebell swing) 4 x 6 reps

Finished with 3 rounds of weighted incline setups, 12 reps, followed by walking BW lunges, 60 yards.

Great lift

[ByronKelly]

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

bench, barx10

Speed Bench. Green Band,
barx3
55x3
65x3
80x3
95x3
115x3
115x3
120x3
120x2
120x2
barx5


Banded pushups 10 reps, 3 sets with different arm positioning per set

Seated rows, 5 sets of 12 reps

Finished with
Tricep Kickbacks, 3 x 12 reps
Weighted carreis, 2 x 32KG Kettlebells, 3 sets of ~70 yards

That was it.

Participating in another shooting competation for 3 weeks. This is the beginning of week 3. I am at 1300 makes so far, averaging bout 500 a week. This time were doing midrange jumpshots.
I have a skills training session tonight. Maybe i can hit the 1500 mark and take it easy for the rest of the week haha

[theFutureD]

They are hard. Defiantly a big challenge at first. And very humbling when i got pinned to the box on my 330 attempt.
From what i read, you can do about 15% less on a box squat (a proper box squat) than you can squat normal.

I quite like them. I really see a huge development in my strength and power. It has been a steep learning curve tho. If your going to incorporate them here's some advice from what i have learned over the last 2 months:

Dont cheat. Sit back, unload the hips and squeeze your core, glutes on the box
Pause at depth. Explode up as fast and hard as possible
Do speed work with the bands every week. Focus on light weight (~30-45%) plus bands.
Find your weakness, most likely getting out of the hole, and work on that with accessory lifts (such as paused squats)

My vert has defiantly increase. I dunno what my max squat is at the moment. If you believe the 15% thing, then add 15% to my box squat of 320 and that puts me around 370. My goal for this summer was 360...I started at 340ish.

Hope that helps!

Thanks. I listened to a DeFranco podcast where he talked about teaching the box squat and he talked about how he uses a cue where he makes his athletes to think of sitting on the box as if its a scale and it should always say half of their bodyweight because in that way there's tension all over the key muscles.

You started using the box squats after getting at least 1.5x BW free squat right?

[ByronKelly]

Thanks. I listened to a DeFranco podcast where he talked about teaching the box squat and he talked about how he uses a cue where he makes his athletes to think of sitting on the box as if its a scale and it should always say half of their bodyweight because in that way there's tension all over the key muscles.

You started using the box squats after getting at least 1.5x BW free squat right?

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 season mode for basketball, where i made some more progression, to a 320max and then this summer i went into a power lifting type template of one ME Upper/Lower and one DE U/L a week.

ive seen gains this summer, where my max box squat is 320+. Keep in mind a max box squat is always lower than a max squat where you are breaking the stretch-shortening cycle. i dont know what my max squat is at the moment, id have to test it, but id be dissapointed if i missed a 350squat .

[ByronKelly]

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
forward bounds, focus on landing, 2 sets of 6 reps.

Sumo Deads, ME Effort
135x10
190x5
260x5
325x2
370x2
395x2
395x2
405x2
410x2

Finished with some heavy sled work and some core work
3 round of the following with minimal rest
Heavy sled push, high bar, 30 yards
Heavy Sled push, low bar, 30 yards
10x pike rollouts.

This is the Last ME Lift before a deload next week (Its STAMPEDE Here...no way ill get a lift in the whole city is a party http://www.calgarystampede.com/stampede)

Update ME Upper Monday

warmup/moiblity work

light band complex. tons of stuff to warmup

ME Bench work.
45x10
75x5
155x5
175x5
195x5
220x3
230x2
240x2

Standing Bentover Rows
225x5
205x6
205x6
205x6
205x6

Eccentric focused bench, 3-3-X tempo
3 sets of 195lbs.

Tricept pushdowns, 4 x 12 reps
seated rows, 4 x 12 reps

Tomorrow off, DE work Wed and Thursday and them STAMPEDE friday

[ByronKelly]

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
single leg hip thrusters 2 x 10/leg
waling lunges 4 x 16reps

GPP Round 1
10mins, rest as needed. 6 sets total, using oly. bar+20lbs.
Front Squat x8. 54reps total
Romanian Deads x 8 54 reps total
Bentover Rows x10 60 reps total

GPP Round 2
6 1/2mins, rest as needed to complete 4 rounds
Band pull aparts, 15reps, 15 ,15 ,15
Pushups, 15, 15, 10, 10
Abb Roller, 8, 8, 8, 8

Finished with some weighted carreis. 2x32kg kettelbells,
Did 6 sets of 30 yard carries w 15seconds rest in between each carry

That was it. hope to get in 1 more time before next week

[ByronKelly]

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 for ME days.
bar x10
5 sets of 5 reps @ 95lbs

Sumo deads, same deal here
barx10
5 sets of 5 reps @ 135lbs

Finished with some easy GPP type work
Did 10minutes of sled pulls, non-stop. Was light, about 40% of the weight i normally push/pull for ME work

That was it. Last lift for this deload week

[ByronKelly]

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 squats Week 1/3

ME Day Lower

warmup, dynamic stuff, mobility

Clam shels w band, 2 x 30reps/leg
two leg hip thrusters 2 20lb med ball, 2 x 10 reps (next time ill use a plate, ball kept moving around)
jumprope 2 x 30seconds

single leg box jumps, repetitive (sortof) 2x6 reps/leg
two leg forward bounds, repetitive, 2 x6reps

Main Work: ME Box Squats. First heavy box squats in 4 weeks. (Last cycle focused on deads)
barx10
65x5
120x5
185x5
230x2
265x2
280x1, seated box jump, 2 reps
Weight felt heavy today, untill i got into my heavier reps and then i felt pretty good.
295x1, 2 jumps
305x2, 2
305x3 w spotter. Happy here. Need to work on my core strength, i am leaning forward and my hips are popping up. a belt would also help, which i am not currently using

Accessory Work
Good mornings
135x8 160x8 160x8

Glute Ham Raises, bw+25lbs
3 sets of 8 reps

Finished with some sled work. Did the following without any rest untill it was complete
Seld pull 30 yards, push 30yards, 5plates
pull, push 30y, 4p
pull, push 30y, 3p
pull, push 30y, 2p
pull, push 30y, 1p
pull, push 30y, empty sled.

Good work today. No ball, so im going to go in and do some skills work.

[ByronKelly]

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

ME Bench work
barx5
65lbx5
95x5
145x5
195x5
210x5
220x2
235x2
235x2
235xx
235x3

Happy with the bench work today.

Found out that all of the bars in my gym are different weights! Literally every single bar is different, with only 2 weighing the correct 20kg. The rest are somewhere bte 38 and 45lbs. Sucks but whatever, ill assume they all weight 45lb for simplicity

BW Pullups, strict (hang after each) 6reps, 5, 5, 4, 4, 3reps. good work here

Floor press from pins, slow eccentrics. 3 sets of 6 reps @ 185lbs w thick bar.

Seated rows, 2 sets of 15reps, light weight.

That was it!

[theFutureD]

Great job man.

I noticed that you don't do single leg work in your program. Any reasoning behind that?

BTW.. I need your help on one thread regarding vertical. I was hoping to get an opinion on you regarding this. Reply when you can though.

Keep up this excellence.

[ByronKelly]

Great job man.

I noticed that you don't do single leg work in your program. Any reasoning behind that?

BTW.. I need your help on one thread regarding vertical. I was hoping to get an opinion on you regarding this. Reply when you can though.

Keep up this excellence.

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 your thread.

Here is todays workout.

xupdate DE day lower

warmups and mobility work

Defensive shuttles, 30 yards, 6 sets w band
walking lunges w holding a medball overhead, 4 sets of 30 yards

single leg forward bounds, repetitive, 4 sets of 4reps/leg
singe leg lateral bounds, repetitive, 2 sets of 4 reps/leg

box squats w green band, double wrap.
barx5
65x3
90x3
100x3
110x3
130x3
140x3
140x3
140x3

speed sumo deads. doubbled monster mini bands.
barx5
135x3
185x3
185x3
185x3
205x3

Kettlebell swings,
24kgx10
28kgx10
32kgx10
32kgx10

finished with some simple GPP
weighted carry, 45lb plate, overhead.
did 3 sets of 120yards, w a min rest in between.

great lift today