Blow it all up - Offseason training log

[ByronKelly]

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

bench, barx10
bench, green+red band. barx4
55x3
60x3
75x3
90x3
95x2
95x2
80x2
80x2
barx3

Standing, bentover rows.
185x8 205x7 225x6 205x7 185x8 135x15

Shrugs
135x12
155x12
155x12
135x12

Cable triceps kickback 4 x 12 reps/arm

Finished with some simple GPP type work

3 round of the following w 1 min rest
jumprope 30seconds
heavy kettlebell weighted carry 60 yards
BW lunges, 60yards

that was it!

[ByronKelly]

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. did these a little different than normal
two foot forward bounds, repetitive, 2x6 reps

box squats barx10, barx5
70x5
125x5
190x5
235x5
270x2
290x2
300x3
280x3
135x5

Good mornings, 3 sets of 5 reps @ 135lbs

pike rollouts, 3x8reps
glute-hams 25lbs, 2x6 reps, bw 1x6 reps

finished with sled work
Weighted a sled with 5 plates, pull 30yards, push 30 yards, remove one plate a repeate.
5 plates, 4 plates, 3 plates, 4 plates, 5 plates.
did it all with no rest other than to change the load. total time 4min 35seconds

Update ME Day Upper

warmup stuff, mobility work

jumprope 3x30 seconds
battleropes, 3x30 seconds
band pullaparts, 4x20 reps

bench
barx10
70x5
100x5
150x5
200x5
215x5
225x2
235x2
240x2. fail on 3rd
225x3

floor press. focusing on technique here
155x5
175x5
175x5
175x5

BW Pullups. 6 reps, 5, 4, 4, 3, 3

tri pushdowns, 4x12
facepulls, 4x12

finished with 4 sets of lunges w overhead hold, 12lb med ball. 30 yards per w 30sec rest btw sets

[ByronKelly]

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, 2x6reps

Speed Squats. green bounds, double wraps
barx5
60x3
85x3
105x3
120x3
120x2
120x2
120x2

speed deads, doubbe wrap mini bands
barx5
135x3
185x3
225x3

Finished with some good GPP
did 5 rounds of the following, with a 2min break after 2 consecutive sets and a 1 1/2 min rest before the 5th set.
Kettlebell swings, 32kg, 10 reps
ab roller 10 reps
band pullaparts 20reps
back extensions 10reps

that was it. good lift

[ByronKelly]

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 dynamic warmups, band complex

then did 4x20 reps band pullaparts.

Speed Bench work. Barx10, then threw on the green and red band.
barx5
55x3
65x3
80x3,,
95x3
105x3. Little slow, this is a lot of band tension!
85x2
85x2
then dropped to only the red
85x2. was too easy. changed to only the green
85x3
85x3

Great work. Easily kept speed on the 85x3 green, after i did all the work with the green and red it felt so much easier and faster.

Did 5 rounds of superset,
rows @ 205lb (body weight on the bar) 10reps, 9, 9, 8, 8
tri pushdowns, 10,10,10,10,10

That was it. Good lift considering i only had 40mins

[ByronKelly]

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, repetitive, 2x6reps/leg
forward bounds, repet., 2x6reps

ME Box Squats
barx10 no box
barx6
70x5
130x5
195x5
240x2
275x2
285x2
305x2
315x2 PR at box height and pause on box.
225xx4

BW Glute-Hams, 3x8reps
Good mornings, 3 x 8 reps @135lbs
Clam Shells w bands, 2 x20 reps/leg

GPP.
Did the following non-stop. Total time 7min35seconds. no rest.
Loaded the sled w 6 plates, did the push,pull, then took one plate off and overhead carried it 60yards. Repeat untill the sled was empty.

Push, 30yards
Pull 30yards
Overhead carry 45lbs, 60 yards.
Total yards: 720

[ByronKelly]

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
barx10
barx5
70x5
100x5
140x5
205x8
220x5
230x2
250x3 PR here! Best ever. Happy with this

BW Pullups, 6reps, 5, 4, 4, 4

Floor press, 155lbs. 3 sets of 8 reps.

Facepulls, 4x12 reps

seated rows, v.wide grip. 4x12 reps

Lunges w overhead hold, 25lb plate. 4x30 yards.

great lift.! Ball tonight

[ByronKelly]

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.

jumprope3x30
hip thrusters, 2 leg 45lb plate. 15reps @ 5count hold, 10 reps@10count hold
walking lunges, 2x30 yards
single leg forward bounds, 2x4/leg
single leg lateral bounds, 2x4/leg

box squat, barx10
box squat w green band, wide base, tripple wrap on bar.
barx5
75x3
90x3
105x3
120x3
120x3 contrast w 3x seated box jump
120x2, 3xsbj
120x2, 3xsbj
120x1, 3xsbj
120x1
120x1

Kettlebell swings w green resistance band. 20kg kb
3 sets of 6 reps

Pike Rollouts, 10reps, 10, 8

That was it. good lift

[ByronKelly]

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

walking lunges, 4x30yards
hurdles jumps, onto box. (just over 2 hurdles then onto med box; 3 jumps per rep) 5 sets of 2 reps
squats, cambered bar, barx10, 153x5 185x5 225x5
standing bentover rows, 185lbs, 3x10
trap bar deads, 135x5 225x5 315x5
bench press, 185lbs, 3x10reps

GPP, 3 rounds of this circuit. minimal rest
squat to row, sled, heavy, 60 yards
Abb roller, 10 reps.

Workout 2 - Tuesday
mobility stuff

lunges, 2x60yards. going to move to all lunges at 60 yards per set from now on
hurdle jumps, 3 sets of 2 reps (3 jumps/rep) see above
seated box jumps, weighted, 2x15lb dumbbells, 3 sets of 4 reps

light front squats. barx10, 95x10 115x10 135x10. i suck at these haha

Finished with a kettlebell complex that toasted my glutes and grip strength.
using a 24kg kettlebell, did 2 round of the following w 15sec rest btw each set and a 2 min rest between round 1 and 2
Kettlebell swings, 10 reps, 15, 25, 25. Rest 2 min. 10, 15, 25, 25. Had to take a longer rest for the last 25reps haha

ended w a 5min row

[ByronKelly]

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 total

that was it. short lift

Update. Beginning new phase of my training. Focus is on max strength and power still, with a greater emphasise on plyometrices/jump training than before

ME Lower Day

warmups and mobility work as usual

lunges, 3x60yards
2 leg glute bridge, 10 reps w 10 count hold

single leg box jumps, repetitive, holding a single 12.5lb dumbbell 3x4reps
2 leg forward bounds, repetitive, holding 2x 12.5lb dumbbells. 2x4 reps. 1x4 @ unweighted
hurdle jumps, 4 sets, 1 every 30 seconds. 3 jumps/set

ME Box Squats.
barx5
75x5
95x5
135x5
175x3
225x3
260x2
280x2
295x2
310x3 PR.

Nice to get a PR on day 1 after a deload!

Good mornings, cambered bar, barx8, 135x8, 135x8, 135x8
stepups onto med box, 2x50lb dumbbells. 3 sets of 8/leg

Finished with some kettlebell work for conditoning. used a 20kg bell
10reps, 15, 20, 25. 15 sec rest btw sets and 2min after the 25reps
10, 15, 20, 25 again. same rest scheme except i took a few extra seconds before the 25reps

that was it. played ball last night. normall i do this lift on a sunday so my legs were tired last night. and im soar now haha

[ByronKelly]

Update

ME Upper lift day

warmup and foam rolling

walking lunges 3x60yard
jumprope 3x30sec

medball slams, 3x5 reps
plyo pushups off low box, 3x5 reps

band pullaparts 4x20 reps

ME Bench Press
barx10
70x5
150x5
200x3
215x2. Didnt feel strong today, so i decided to do work @ 225lbs instead of working up to 245 like planned...
225x3
225x4
225x6 w spotter. So despite not feeling strong i nailed 6 reps on 225...so prob should of done work @ 245 haha

BW Pullups. 7, 6, 4, 3 reps
triceps rollbacks, 4x12
face pulls, 5x12 reps

Weighted carries circuit. 3 round of the following:
Suitcase carry, 40kg kettlebell, 40 yards/arm
rest 15seconds
Walking lunges with heavy sandbag in the front rack position. 30 yards
Overhead carry, same sandbag, 30 yards
30 sec rest then repeat.

THat was it. good finisher to the workout

[ByronKelly]

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

DE box squats, green+red bands, tripple wrap around bar.
Sucks not having pegs on the rack to widen base, so i shorten the band by wrapping it around the bar, This is the most band resistance i have used to date.
barx5
65x3
75x3
85x3
100x3
120x2
120x2
105x2
105x1
105x1
Great set. Felt great the entire time. Reduced the load as my speed began to drop a bit.

Finished off with some banded KB's and some acc. work

Light kettlebell (14kg)+green band; Kettlebell swings, 6 reps for 4 sets.
Sumo deads, barx10, 135x10, 225x10, 315x10
500 meter Row. 1 min 52seconds

[ByronKelly]

Update: DE Upper

mobility work

lunges 4x60yards
band pullaparts 4x20 reps
jumprope 4x30
plyo pushups, 4x6 reps off low box
rotatorcuff work

DE Bench. Single Green band.
barx10 (no band)
barx5
65x5
70x3
85x3
95x3
105x2
105x2
105x2
85x2
Good work. Bar speed was good, not great. Felt good tho.

Seated rows, wide bar. 5x12 reps
Dumbbell Press, 50lb db, 3x12 reps
Tri pushdowns 5x12
face pulls 5x12

finished with a single round of my kettlebell circuit. 20kg KB, 10, 15, 20, 25 reps w 15sec rest btw sets.

that was it!

[ByronKelly]

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
barx10
80x5
100x5
145x5
175x5
230x3
265x2
285x2
300x2
310x3. Felt like i could of squeezed out a 4th

Contrast training for sets @ 285, 300 and 310 lbs. High box jumps from seated, 2 reps per

Cambered bar good mornings, 4x8reps @ 155lbs

That was it. A little short on time

ME Upper Day Monday

Lunges 3x60yard
3x30 jumprope
band pullaparts 4x20
Sandbag slams, 3x10, Superset with Plyo puhsups off low box, 3x5

ME Bench
45x10
75x10
150x5
205x5
210x4
220x4
230x3
240x3 (4th with spotter help)

BW Pullups 7, 5, 3 reps
tri roll backs 4x12
facepulls 4x12

Kettlebell complex, light KB, 14kg
15 reps, 15, 20, 25 w 15sec rest btw sets

500m row. 1min 56sec

DE Lower Wednesday

Todays lift was a lot of work. I am away for the weekend, so no working out Friday or Saturday.

Lunges 4x60yards
jumprope 3x30sec
single leg forward bounds, focus is on landing technique, 2x4reps per leg
two leg box jumps, weighted, 2x15lb dbs, w 1 step gether, 4x4 plus one @ BW with a higher box for fun
single leg box jumps, two step gather, 2x4 per leg
hurdles: depth drop into two hurdles, with a forward bound onto med box at the end. 4 sets
lunges 2x30 yards

VERY plyometric focued today. It was fun

DE Box Squats. VERY wide base, green band, single wrap
barx10 (no band)
barx5
75x3
105x3
120x3
120x2
120x2
95x3
great speed today. used a wide stance and wide grip for a change

KB Swings, 24kg, with light band, 4x6 reps w 15sec rest btw sets
Sumo deads for rep work, 3x6reps@225lbs

Finished with some GPP for conditioning
Did 3 round of the following with minimal rest btw:

BW Squats w band around knees, 10 reps
band pullaparts 30 reps
low bar sled push (fast) 30 yards
high bar sled push (fast) 30 yards

That was it!

[ByronKelly]

Hello everybody

Sorry for the lack of posts. I was injured, then on vacation and then got sick.

I am behind in my workout log by about 3 weeks; i did a bunch of lifts and some workouts while on vacation. I'll post a summary of what i did shortly, and then post this weeks workouts.

Basketball season has started (pre-season) so i am in week 1 of my inseason program. The first 4 week phase will be a Westside style system still (same as off season) but with Bands for ME lifts and a higher focus on conditioning (Weighted Circuits) and reactive strength/power.