Blow it all up - Offseason training log

[ByronKelly]

Update

Deadlift day. Heavy sets. Here is the deets

Felt a bit tired and soar today; i need to get a bit more sleep and maybe dial back the volume a bit. Today i only focused on the core of my workout, which is plyos and deadlifts

Warmups/mobility work

jumprope 3 sets

lunges 3 sets of 5 reps/leg

one leg box jumps 3 sets of 4 reps/leg

reactive jumps: depth drop, jump over a low hurdle, and jump onto a box.
3 sets of 4 reps. each set i increased the height of the box that i am jumping onto after the hurdle.

warmup deads - sumo style
135x10, 225x6, 275x3
working sets
315x3, 340x3, 355x3

Great work here. Felt strong.

That was it really. My whole upperbody is TIRED and SOAR so i only did some rotator cuff work and focused on mobility/soft tissue work.

Finished with a GPP circuit

4 sets of the following w a 30sec break in between sets

Step-ups w 24lb plate, 6 reps
Kettlebell swings - moderate weight - 6 reps
bentover rows w 45lb plate 10 reps
16lb med ball slams - 8reps

Good circuit to finish. Basketball tomorrow morning.

[ByronKelly]

Update

Week 2/2 of my last cycle of Max Strength.

Here are the deets

Last Heavy Squat day of my off season program!!

Warmup/mobility work/ dynamic warmup

Jumprope 3 sets

Reactive jumps:
1) Depth drop off a med height box, jump onto a med-high box.
3 sets of 4 reps

2) Forward bound over meh height hurdle, land and vertical jump onto a box.
3 sets of 4 reps

Warmup Squats
75lbx x 10, 155x6, 255x5
Working Sets - last squats of 5-3-1
260x5 reps
295x3 reps - EASY, and explosivbe.
325X3 reps (1+). Felt GOOD. Last rep was hard. Could of done a 4th but prob would of needed a lil help from the spotter. Very Happy Here. PR

Bench - maintaining my strength. My shouldr still inst a 100% and i can feel the lack of strength on the heavy bench so i didnt do much today
barx10, 135x10, 185x6, 225x5, 225x4

BW Pullups
4 sets of 5 reps
Abb Roller
4 sets of 5 reps

Rotator cuff work -bunch of stuff

That was it. Very happy with the squats. Puts my max somewhere in the range of 350-355lbs. Not bad! my goal was 360 and i have come pretty close so im quite happy.

[ByronKelly]

Update

DE Day today.

Was pretty soar after last nights game. Took a Knee on Knee, so it was hurting/still is a bit.

Did a TON of soft tissue and mobility work, and then took it easy on the lifts. Priority today was mobility, and i feel GREAT now that i focused on that this morning

here are all that i did in terms of the workout

dynamic warms

jumprope 3 sets of ~30seconds

Seated box jumps. Moderate height, 1 set of 4 reps. moderate-high height, 3 sets of 4 reps

Box Squats 135x10 (touch and go), 135x5 (paused;explosive) 135x5 (paused;explosive)
Banded Box Squats. 3 sets of 155+bands, 4 reps. (paused;explosive)

Squats felt great. Nice and explosive.

Game last night was good. it was an early pre-season exhibition game. We played quite well. I personally played good. Legs felt great. Put down a great dunk in the warmups. Vertical has come a long way this summer.

On a different note, its SNOWING here. Crazy, its only september.

[ByronKelly]

Update - Day 1 of 3 Week Power Phase

Ok, on to my last phase of the offseason program, which is really moving into the pre-season program since my league is starting this week (earlier than i anticipated)

Focus is on speed of movement, becoming more explosive.

Here are todays lifts

warmups: Typical mobility work/soft tissue work/dynamic wammups

3 sets of jumprope

Forward bounds. 3 sets of 4 reps

Warmup Squats
135x10, 225x5, 280x3

Banded Circa-max Sqauts. Contrasted with med-high box jumps
225+bands X2, 3 jumps
235+b x2, 3
235+b x2, 3
235+b x2, 3
235+b x2, 3

Excellent lifts here. Will progressively add some weight to the bar over the next few weeks. Using 2 green rogue bands on each side, adding probably 30lbs each? I dunno. max resistance on them is 60lbs at 150% stretch

Standing bentover rows
135x10, 185x10, 225x5, 255x5, 275x2, 195x17 (went for max reps on here just for fun)

Ok, afterwords did a good circuit. Did 5 sets of the following with a 45sec break between sets

Bentover Rows x5 with empty bar (45lbs)
Standing Bicepts curls x5 with the same bar
20lb Sandbag slams x 5
Walking Lunges with core rotation, 20lb med ball. 4/leg
Abb roller x5
Farmers walk for distance

Pretty good circuit. I should run it again and decrease the rest time as the farmers walk allows for recover from the intensity of the preceding lifts.

No ball tonight. Just gonna relax and do some mobility work

[ByronKelly]

Update

Missed my wednesday lift due to my game tuesday night ending at midnight

Also, i went to physio cause my shoulder still sint better. Physio says i have a strain/minor tear in my rotator cuff! So no heavy pushing for me for a while. Physio work is soft tissue work and strengthing the pulling muslces supporting my shoulder/upper back. So no heavy bench. I can do light bench and focus on endurance, so high reps as long as it dosent hurt.

Suck but injuries are part of the game. I can still do deads,squats, rows the same

Here is today lifts.

warmup
mobility work and dynamic warmups

Jumprope 3 sets of 30sec
Seated box jumps. 4 sets of 4 reps

A little bit of rotator cuff work - but it was soar so i didnt do much

Standing bentover rows. barx10, 135x10, 165x10, 185x10, 185x10, 135x10 (high volume)

Conventional Deads - warmups
barx10, 135x10, 225x6, 315x2, 345x2

Banded Convention Deads

245+1 band x3, contrasted w forward bounds, 3 reps
255+b x3, 3
275+b x3, 3
295+b x3, 3
295+b x3, 3
Excellent work here. Nice and explosive

Lat pulldowns. Alternate in front of head and behind head (2 sets of each) 135lbsx10, 120x10, 120x10, 120x10

Inclined bench rows. 40lbx10, 30lbsx10 with isometric pause at top. 3 sets of this

That was it. Great workout. No lift tomorrow, ill be out of town

[ByronKelly]

No bball this am cause I overslept. Guessing I needed the extra sleep

Got into the weight room to do some de day work and focus on rotator cuff rehab

Here are the deets

Lots of mobility work and dynamic Warmups

3sets of jump rope 45secomds

4sets of 4reps of single leg box jumps

Warmup back squats barx10 135x10 225x6
Speed squats
135+bands 4reps off of a box below parallel
4sets of 4 reps. Excellent work.

Volume focused bentover rows
Barx10 135x10 155x10 165x10 165x10

Lots of rotator cuff work

Goblet squats w20lb Kettlebell and a band around my knees
Focus is on keeping my knees driving out and activating my glutes
4sets of 6reps w a pause at bottom

That's it. A lot of focus on the shoulder today and dynamic squatting

[ByronKelly]

Update

Week two of Power.
Again, im focusing my upperbody work on my shoulder/upper back so no bench.

Heres the deets

Warmups/mobility/soft tissue work
dynamic warmup

3 sets of 30sec jumprope

3 sets of med height depth drops, 4 reps

4 sets of forward bounds, 3 reps.

wamup back squats barx10 135x10, 225x6 275x3

Heavy squats w bands. Contrasted with box jumps
235+bands x2, 3box jumps
235+b x2, 3
245+b x2, 3
245+b x2, 3

Hard work. Really made me tired afterwords. Good work tho.

Did a lot of rotator cuff work while i was resting btw squats. Also did

Standing bentover rows, 185lbs, 3 sets of 10 reps

Rows leaning against an inclined bench, 3 sets of 10 reps @ 40lb/arm

Chest press. 40lbs/arm. 3 sets of 10 reps. No pain/soreness in the shoulder while i did these so that was good.


that was it. Pretty beat to be honest. Didnt get a lot of sleep last night.

[ByronKelly]

Update

Game 2 of the preseason last night. We won by 21 against the team we defeated in the finals last season.
I played O.K. My O game was off; my jumpers wernt going in but the shot selection was good and my lift was good, just couldnt find the bottom of the net. I guess i didnt shoot all week so thats prob why.
I did pick it up on D, playing great on the ball perimeter D and helped on O in terms of facilitation.

Got in to the gym this am for an easy lift and lots of soft tissue and mobility work.

heres the deets

Mobility/soft tissue. - lots of work here. Focus on hips, calves and shopulder/upperback/chest

Dynamic warmups
3 sets of lunges, 4reps/leg with 3-5sec hold
3 sets of jumprope 30seconds
3 sets of light dumbell work for the rotator cuff. 2 diff exercises (6sets total)

light conventional deads
barx10 135x6 225x6
speed work deads w 1 resistance band
135+band, 4 reps
155+band, 4 reps
165 +band, 4 reps
175 +band, 4 reps.
Very explosive here. Good work. Felt good

Standing bentover rows. 35lbs/arm. 3 sets of 10 reps w pause at top

That was it. Nice and easy DE day. No plyometrics, I felt a bit fatigued, maybe CNS fatigue from the heavy banded squats on monday? Either way, listen to the body.

[ByronKelly]

Update

Deadlift Day

Lots of mobility work, and a focus on my shoulder/back still.

Heres the deets

warmups/mobility/soft tissue/dynamic work

jumprope 3 sets of 30 sec
lunges 3 sets of 4 reps/leg with 10 count holds

Seated box jumps w 20lb med ball
3 sets of 4 reps

Standing bentover rows
135x10, 185x10, 205x8, 225x6

Warmup deads
225x6, 275x4, 315x4, 365x2 (not super happy w technique here)

Banded deads, contrasted with broad jumps
245+bands x2, 3jumps
245+b x2, 3
265+b x2, 3
265+b x2, 3
275+b x2, 3

Excellent work here. Explosive. Jumped incrementally further on each set untill the last where i repeated the previous effort.

Bannd pullapars, 3 ssets of 10 reps with 3 count hold

Lots of dumbell rotator cuff work

That was it.

went to physio after for my shoulder. Got a lot of my strength back in different ranges of motion. about 90% better. I have some new exercises to do on external rotation. Should be back to normal by end of next week.

[kennknee]

Nice work in here man!

[MurphyBed]

I had a goal for 2014 but can't make that!!

[ByronKelly]

Nice work in here man!

Thanks man. Appreciate it!

I had a goal for 2014 but can't make that!!

What goal and what cant you make?

Update

Week 3/3 of my LAST PHASE of my offseason program. Home run stretch!

Here is today work. Squat focused

warmup/soft tissue/dynamic warmups

jumprope 3 sets of 40seconds

1 leg box jumps. 3 sets of 4 reps

Reactive depth jumps. Drop, forward bound over low box, land in a semi-squat.
4 sets of 4 reps

Warmup squats 185x6, 225x5. 275x2

Banded circa-max squats. Contrasted w 3 box jumps (reactive; 1 step)
225+bands x2, 3 jumps
245+b x2, 3
265+b x2, 3
275+b x2, 3

Not sure how muhc "resistance" the bands add. I though ~40lbs, but that would put this weight @~355lb at the top which seems too heavy. maybe its like 25lb each? no idea. Either way, progression on the weight here.

Standing bentover rows 135x10, 165 x10, 185 x10, 185 x10, 135 x 10

A TON of rotator cuff/shoulder work

GP circuit
5 sets of the following w 40sec rest

5 bentover rows @45lb
5 overhead press @ 45lb
5 one arm kettlebell swings (per arm)
4 lunges/leg
6 abb roller

thats it! game tonight!

EDIT Holy talk about soar today. Well, not really that bad but i havent gotten soar too mcuh lately. Guess those banded squats hit me hard. love it. We won out game by 2 points! Comepetitive game, but to be honest we shot TERRIBLE from the FT line (all our big guys) and didnt shoot well from 3 as a team. if we hit our shots we woulda won by 20

[ByronKelly]

Update DE Day

Here are the deets

Tons of soft tissue and mobility work. focus on the hip today

dynamic warmups

seated box jumps with 20lb med ball. 4 sets of 4 reps

Reactive depth drops - jumps 3 sets of 4 reps.

Warmup squats 2 sets of paused squats w 115lb 5 reps, 1 set of 5 reps 225

Speed Squats (box): 135lbs + bands. 3 sets of 4 reps. VERY explosive

Lots of rotator Cuff work

Narrow grpb pullups. 5 sets of 5 reps

Then did a GPP complex of the following. 4 sets w 40sec rest between
5 X Goblette Squats w a med weight kettlebell
5 X resistance band pull-aparts
5 X kettlebell swings med weight
5 X widegrip pullups (or as many as you can do if less than 5)
5 X chest pass 20lb sandbag

Great circuit at the end. The sandbag tosses were excellent cause you had to run after the bag between reps.

[ByronKelly]

Ok, Deload week before I transition into my in season program

Focus is on light lifts and mobility work

Deets

Mobility and soft tissue work

Lunges w 10count hold.3 sets of 4reps per leg

Rotator cuff work -tons of stuff. Feeling good

Squats 135x8, 4sets

Bentover rows 135x8, 4sets

Bench press 135x8,3 sets plus one set of 10reps bar weight

First bench in a month. Felt great. A little tight in the shoulder but no pain and good drive.

Gpp circuit. 5runs through with as little rest as needed

Overhead press w 45lb plate x6
Med ball slams x6
Abb roller x6
Single arm Kettlebell lateral raise x4
TRX band flyes x6

Good circuit. Not too challenging but that's the idea this week


Had a game tonight. My shot is awful p. I have been slacking on the skills work lately need to pick it back up
Defence was excellent as was rebounding and just overall play. Energy level was high and vertical was good.

We won outer 4th game;undefeated so far.

[ByronKelly]

Update

Here is wednesday lift. it was an easy one.

warmup/mobility/soft tissue work as per usual

My workout was basically a short circuit with the following lifts @ 135 lbs
Bench
Deadlift
Standing Bentover Rows

Did 3 sets of 10 reps with each exercise in succession.
Also did a lot of work for my rotator cuff/shoulders

That was it. Nice and light. Played pickup last night. Thursday am Skills training was cancelled again this week,.

[ByronKelly]

Update

Thanksgiving weekend. I got in the gym and played ball saturday, and did skills training sunday.

Ok, so i am in the process of building my inseason program. I actually have built two programs, and am trying to decide between them. This is officially week 1 of the inseason prgram, so i need to get this sorts ASAP

I didnt lift monday - it was a holiday here. Todays lift is the DE day of the program

Here is the deets

Warmup/soft tissue/mobility - i have been neglecting my soft tissue and mobility work over the lst 5 days, and i could tell today. everything was tight, but loosened up well.

Dynamic warmups

Then onto some plyos,

single leg box jumps, 3 sets of 4 reps/leg - one step, drive opposite knee up (like a lay-up)
BW Squats w band around knees - focus on pushing knees out. 3 sets of 10 reps

two foot box jumps (high height) - one step gather - 3 sets of 4 reps
Band pullaparts 3 sets of 10 reps

Rotator cuff work (cable) 2 sets of 10 reps/arm

Circuit Training. one round of warmup (empty bar) + 3 sets of the following circuit, 8 reps per
Front Squats 135lbs
Standing Benotver Rows 135lbs
Bench Press 135lbs

Then i moved into a more GPP style circuit
4 rounds of the following, with as little rest as needed.

Lunges, 6 reps/leg
Chops, 35lb plate, 6 reps/side
Split Squats, 6 reps/leg
Sandbag slams, 20lbs, 6 reps
Farmers walk for 20 count, 45lb plate/side.

Good circuit. Not too intense but enough to get my heart rate up and get me out of breth on the last set.

I have a game tonight. Ill do some mobility work over lunch if i have time and ill get in a good warmup before i go to the game.

EDIT I am very soar, not sure why. I didnt lift heavy. Game went well, we won. I played great. After the game i put down a few "weak" dunks. They were off of one/two step. Put down a drop step dunk, that was awesome since its super hard to jump high without any run.
Legs were great all game and in the warm up. Can def see a noticeable increase in my Vert.

[ByronKelly]

Fridays lift...


Warms typical stuff

Front squats barx8 95x8 115x8
Band pullaparts 4sets of 10reps
Forward bounds 3sets of 3reps
Hurdle box jumps 3sets fo 4reps

Warmup back squats 135x2 185x2 225x2 240x2
Working set back squats concentric 4count down, explode up
240x3, 230x3, 230x3
Bench bar x10, 135x10 3setz
Kettlebell swings w resistance band 4sets of 4reps
Body weight pull-ups 4x4
Bentover rows 4sets of 10 eps 135lbs


A lot of volume her. I might cut it down some.

[ByronKelly]

Todays lift.
Had a professional certification exam this AM so a little short on time;l didnt finish all lifts

Heres the deets

warmups/mobility

3 sets of jumprope 30sec
lunges w 4count hold. 2 sets of 4reps/leg
front squats (light). 3 sets of 6 reps

forward bound, 3 sets of 3 reps
band pullaparts. 4 sets of 10 reps
reactive box jumps. 3 sets of 4 reps


warmup squats 160x2 230x2, 260x2
Isometric back squats. 4 count hold at bottom.
3 sets of 225lbs, 3 reps
Volume bench work. 3 sets of 135lbs, 10 reps

That was all. ran out of time. no ball tonight. might go to the gym after work and do some HIIT

[ByronKelly]

Update - Game Day. Here is todays lift

Warmups -mobility work. Focused on this today; didnt do a lot of lifts and no circuit.

warmup lifts back squats barx10 95x8 135x6 225x6

Working squats. 135_bands. 4 sets of 4 reps. Explosive.
Band pullaparts. 2 sets of 10 reps

Isometric box jumps, med height. 3 sets of 4 reps.

Standing Bentover Rows, 135lbs. 3 sets of 10 reps.

That is all. Game tonight. Will do mobility work and dynamic warmup before i go to the game. Been doing this the last 5 weeks and iv noticed big improvements in my mobility and ability to move/recover in game.

[ByronKelly]

Update - Concentric Focused for the next 2 weeks

warmup - typical stuff

overhead squats 2 sets of 5 reps
band pull-aparts 3 sets of 10 reps
single leg box jumps 3 sets of 4 reps
rotator cuff work w the cable machine

back squats barx10, 155x10,
isometric focused, 245x3, 245x3, 225x3

Forward bounds. 3 sets of 3 reps

bench
barx10 135x10, 145x10, 145x10 felt great today

rep work standing benotover rows 135x10, 185x10 185x01
rep work sump deads 135x6, 185x6, 185x6

that was it. big game tonight!

[ByronKelly]

Update

Today life - DE day aka mobility and light day

warmup and mobility work as usual

lunges 2 sets of 5 reps w static hold at depth

bunch of rotator cuff work

reactive box jumps. 4 sets of 4 reps
4 sets of jumprope 30sec

squats warmup. 95x6 135x6
working weights
back squats with bands. 4 sets of 4 reps @135+bands.
Isometric box jumps. 4 sets of 4 reps

Bench press -volume work. 135x10 155x10, 175x10
Bentover rows 185X10, 3 sets

that was it.

[ByronKelly]

Update

Today lift. Game tonight and wed night

warmup -typical stuff then,

lunges w static hold. 4 reps w 5 count hold
band pullaparts 3 sets of 10 reps
single leg box jumps. 3 sets of 4 reps
rotator cuff work. bunch of stuff

warmup squats barx8 145x5
isometric box jumps (i like these, quite a challenge to explode. I perfer it to the seated box jumps). 3 sets of 4 reps
concentric focused squats. 3 sets of 3 reps @ 245lbs

bench press 135x10 165x10, 185x10
Bentover rows. 3 sets of 10 reps @ 175

GPP Circuit
split squats 5reps/leg
band pullaparts 5 reps
abb roller 5 reps
medball slams 5 reps

Ran through it 5 times w a 30-sec break btw. about 45-50seconds of work per set.

[ByronKelly]

Update

Was busy at work so i missed the last few update. Lifts were typical, following the program

here is mondays lift

Week 1 of Phase 2 - Realization (Higher %, 1-2 rep sets)

warmups. typical stuff and mobility work
jumprope

one leg box jumps. 3 sets of 4 reps/leg
band pullaparts 3 sets of 10 reps
rotator cuff work. bunch of stuff on the cable machines

warmup squats bar x8 135x4 225x5
broad jumps. 3 sets of 3 reps
bench barx10, 185x8, 185x8, 185x8

Working Squats. Eccentric focused, 1-2 rep sets. Contrasted with eccentrice box jumps
(3-4 count decent, explode up)
255x2, 3 box jumps
265x2, 3
275x1, 3
275x1, 3

Happy with this. Good control on the decent with the heavier weights (~80% 1RM)

Standing Bentover rows. 3 sets of 185x8

[ByronKelly]

Update - DE Day

woke up late, so short on time this AM

Deets:

Typical warmups and mobility work

Jumprope x 3, 30 sec
Band pullaparts x 3, 10 reps with hold
rotator cuff work

Reactive depth drops - med box height drop and jump
deadlifts. 3 sets of 6 reps, 135lbs

dead with bands, 135lbs. 3 sets of 4 reps
reactive hurdle jumps. low hurdle, med height box

That was it. No time to do upper body work other than band pullaparts.

Might go to pickup ball tonight. Skills session in the am tomorrow.

[ByronKelly]

Update

Got in a solid lift last firday, and went out of town for the weekned. Got some sunday and caught a cold. I didnt workout since. I played ball tuesday night, it was quite hard with the cold. I am almost 100% now. I will lift tomorrow and hope to shoot hoops sometime tomorrow also.

Back on track as of tomorrow. Going to Ireland on Dec 3rd for 11 days, so i will deload then. Ill see how much trianing i can squeeze in over the next 2 weeks.

[ByronKelly]

Update

And, i got food poisoning on the weekend, missed mondays lift and mondays game.

Here is today lift

Warmups: Typical mobility stuff and dynamic/soft tissue stuff

3 sets of 10 rep band pullaparts
Bunch of rotator cuff work

Single leg box jumps (s.l.b.j) x1, reactive s.l.b.j x1, reactive hurdle s.l.b.j x3. 4 reps per leg each.

Bench press 135x8, 185x8, 185x8, 185x8

Squats 135x8,225x6, 255x3, 280x2, 280x2
contrasted with
one step box jumps. 3 sets of 4 reps on the 255, 280lifts

That was it. ran out of time

[ByronKelly]

Update

First off - THESE BLACK FRIDAY DEALS SUCK

oK, here is todays update

Dynamic/mobility work

Band pullaparts 2 x 10 reps
rotator cuff work. bunch of stuff
single leg box jumps 3 x 4 reps/leg
depth drops w 16lb med ball 3 x 4 reps

warmup squats barx8, 145x6
working set
back squats 135+bands. 3 sets of 4 reps
contrasted with dynamic box jumps. 3 sets of 4 reps

bentover rows 135x10, 175x10 for 3 sets

sumo deads
225x4, 315x4, 315x4

3 sets of battleropes

that was it. good lift. ball in the AM

[ByronKelly]

No lift today - had a breakfast meeting.

Tomorrow is my last lift before my DELOAD. Going on vacation to Ireland.

Bought a bunch of stuff today on the cybromonday deals.
got the following


MusclePharm Fish Oil 90 Softgels x3
MET-Rx Ultramyosyn Whey Cookies N' Cream, 5 Lbs. x2
AI Sports Nutrition RecoverPro x1
Optimum Nutrition ZMA 180 Capsules x1
ANS Performance RITUAL Candy Green Apple, 45 Servings x2
NOW Carbo Gain Unflavored, 8 Lbs. x1
NOW ADAM 180 Softgels x1
NOW 8 Billion Acidophilus & Bifidus 60 Capsules x1

Total: $301 Canadian.

I hate how much more it is than american prices. But oh well, saved ~$60 bucks with the 20% off.

[ByronKelly]

Update

Last lift before my vacation. Here are the deets


Typical Warmups

3sets of jump rope 100touches
3sets of rotator cuff work
3sets of 10rep band pullaparts

Squats 155x6 205x4 255x2 275x2 285x2 295x2
Box jumps 4sets of 2 reps

Rep work deads 3sets of 6reps at 315lbs

Bentover rows 135x10 185x6 205x5 215x4 215x4


That was it. Back in 2weeks

[ByronKelly]

Update

Ok, so today is the first day back from vacation/deload for 1 1/2 weeks.

Not feeling 100%. Jet lagged and a slight head cold but thats ok.

I have a game tonight, so thought it best to do my light day and focus on mobilty/soft tissue work. VERY tight today.

Here are the deets

Lots of foam rolling and soft tissue work

Typical warmup

3 sets of jumprope
3 sets of band pullaparts
usual rotator cuff work

single leg box jumps/ 3 sets of 4 reps/leg

Seated box jumps w 20lb med ball. 3 sets of 4 reps
Bench press 135x10, 185x6, 185x6, 185x6 didnt feel too strong here today
Squats 135x8, 185x6, 205x6, 225x5, 225x8 Squats felt good at the light weight. Hope my legs are good tonight.
Bentover rows 135x10, 185x6, 185x6, 185x8

GPP Circuit
5 sets of the following. 45sec rest on the row machine btw sets

Battlerops 30seconds
10X 20lb medball slams
6reps/arm single arm kettlebell swing
6x abb roller

This was a great finisher. Gonna foam roll on lunch and do more mobility work before my game. Hope im not too tired, its a late game.