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  1. #1
    Registered User ByronKelly's Avatar
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    Blow it all up - Offseason training log

    Ok, so the basketball season (for me) is officially over and i took my 2 weeks of "rest". Its officially time to begin my off-season program for 2013.

    If you are not fmilar with me, I created a training blog last off-season (here: http://forum.bodybuilding.com/showth...hp?t=143271423) which...i didnt quite finish posting in cause i got very involved with Academics.
    Nevertheless, a new off-season brings the opportunity for change, and i am beginning a new training blog to keep track of my progress.

    Feel free to follow along and post on here. I would love some feedback.

    Attached is my off-season program if you are interested. Its quite detailed and follows a periodization routine. My main golas for this offseason are (1) Become more explosive and (2) Improve my skills significantly in areas of weakness.

    Last summer, my program was more focused on strength gains (which i improved in considerabley) and less focused on transfering that strength to power and explosivness. Nevertheless, my vert improved (dunking off 2 feet with only a 1 step gather) as well as strength (max squat up to 301lbs; max sum deadlift hit 425lbs) and as always i improved my shooting (mainly technique) and ball handling.

    Here are my goals for 2013:

    (1) Improve overall strength. Measure of success: Max squat from 310 to 360lbs (not my main goals, but secondary to it)
    (2) Improve explosivness/power - Measure of success: verticle jump 1 foot and 2 foot (compare before and after) Main goal
    (3) Improve ball handling ability - Measure of success: ability to dribble the ball in game situations Main Skills Goal
    (4) Improve shooting ability from all spots on the floor w focus on 3pts and midrange - Measure of success: Videos of shooting technique and ability to hit high % of shots in drills
    (5) Improved ability to finish at the rim - Measure of success: More dunks and significantly more layups in traffic (in game situations)


    If you wondering about nutrition, i eat about 3200 - 3400cal/day, more during phases of high intensity training and lower during phases where i have more rest time. My diet is clean and my macros are well balanced. I cook my meals for the week every sunday and calculate my macros and calories to ensure i am on track.

    My current stats are:
    Height 6foot2
    Weight 200lbs
    Bodyfat: Estimated 10%
    Max Vert running: 28Attachment 5585741
    Max standing vert: 24
    Max Squat 315
    Max dead 390
    Max bench 220
    Max Row 240
    Max pullups consecutive 10

    I think that covers all the basics. Now off to the gym....
    Attached Files
    Estimated 1Rep Max at ~204lbs

    Squat 370lb (1.71xBW)
    Deadlift 470lb (2.30xBW)
    Bench 265lb (1.30xBW)

    -bk
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  2. #2
    Registered User ByronKelly's Avatar
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    OK, so day 1 was yesterday.

    I have completed my "Rest and Rehab" phase already, and so began the Hpyertrophy phase yesterday.

    I didnt get through the whole workout because i got stomach sick. Not sure what was up with that but it went away after about 30mins.
    Here is what i did:

    Warmups/ Prehab work (see training program)

    Squats 186lbs 12reps 12 12
    superset with
    bw pullups 10reps 6 5

    Benchpress 140lbs 12reps 12 12
    superset with
    Sumo deadlifts 230lbs 8reps 8 8

    and then got a bit sick. Didnt feel energetic at all the whole time AND felt like each exercise was 10X harder than it should have been. Didnt finish the workout. Thats ok, just a bad day.
    Estimated 1Rep Max at ~204lbs

    Squat 370lb (1.71xBW)
    Deadlift 470lb (2.30xBW)
    Bench 265lb (1.30xBW)

    -bk
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  3. #3
    Registered User ByronKelly's Avatar
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    Today was skills training day. Again, didnt feel the energy BUT felt better than yesterday.

    Here is what i did

    warmup/Prehab work (moblilty drills, foam roll and rotator cuff work).

    Shooting drills: Focus on release - close to net X 50
    Shooting drills: Focus on release - freethros X 50
    Shooting drills: Focus on technique and release - midrange X 50
    Shooting drill: Focus on release - 3 point range X 30

    That was all for today. Nothing to intense. Need to go a bit harder next time.
    Estimated 1Rep Max at ~204lbs

    Squat 370lb (1.71xBW)
    Deadlift 470lb (2.30xBW)
    Bench 265lb (1.30xBW)

    -bk
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  4. #4
    Registered User ByronKelly's Avatar
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    Didnt feel like i did enough work today and felt good, so i went to the gym again

    did
    Warmup on the row machine
    15mins of HIIT
    Foam Roll
    Yoga class for 1hr 10min

    Feel great. Tomorrow is a rest day
    Estimated 1Rep Max at ~204lbs

    Squat 370lb (1.71xBW)
    Deadlift 470lb (2.30xBW)
    Bench 265lb (1.30xBW)

    -bk
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  5. #5
    Registered User ByronKelly's Avatar
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    Estimated 1Rep Max at ~204lbs

    Squat 370lb (1.71xBW)
    Deadlift 470lb (2.30xBW)
    Bench 265lb (1.30xBW)

    -bk
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  6. #6
    Platinum Member LegitSalsa's Avatar
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    Good luck. Looks like thiswill be fun to follow.
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  7. #7
    Registered User ByronKelly's Avatar
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    Originally Posted by LegitSalsa View Post
    Good luck. Looks like thiswill be fun to follow.
    Thanks.

    UPDATE

    Yesterday was an offf day. So no working out for me.

    Today - Skills Training

    Warmup
    Foam Roller, Mobility and a bit or ankle strengthing work

    Workout
    50 set shots under the rim - focus on release
    60 free throws, focusing on release (hit 48/60)
    40 mid range jumpers, focusing on release and exploding off the ground.
    30 3 point jumpers, focusing on release and exploding off the ground
    20 off the dribble jumpers - focusing on explosive movements
    20 one dribble layups.

    So today was maily focused on my shooting TECHNIQUE, which is nice to work on early in the off season. Focusing on keeping my elbow in, releasing the ball with a "relaxed" wrist and "exploding" off the ground to power my shot and improve the arc. Free throws felt great, and the midrange - deep jumpers were more difficult to keep the technique on every shot.

    At the end i did some one dribble shooting/layps to get in a bit of conditioning and ball handling work.
    Estimated 1Rep Max at ~204lbs

    Squat 370lb (1.71xBW)
    Deadlift 470lb (2.30xBW)
    Bench 265lb (1.30xBW)

    -bk
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  8. #8
    Registered User ByronKelly's Avatar
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    UPDATE

    Last night:

    Went into the gym, did some work for my rotator cuffs/shoulders. Need to keep them strong and flexible b/c ive had some slight discomfort there during the season.

    After that, i did a 1hr Yoga class.

    Today

    Day off of work. Slept about 10hours last night.
    Went into the YMCA, got up ~300 shots

    Foam Roll
    Mobility work and shoulder work
    100 under the basket shots working on proper form/shooting mechanics. Focusing on holding the ball in the shot pocket and focusing on my release
    100 free throws. Continuation of form work
    50 midrange jumpers, again, focused on technique.

    then i got kicked off, so did 50 more under the rim shots (technique) and some ball handling for 10mins on the sideline.

    UPDATE

    Todays Lift:

    squats 185x12 195x12 195x12
    standing bentover rows 135x12 145x12 145x12
    deadlifts 135x12 155x12 155x12 (first time in a LONG time doing reg. deads - focusing on technique today)
    bench 135x12 150x12 150x12
    lunges 80x6 80x6 80x6
    bodyweight pullups 6reps, 5 5
    Last edited by ByronKelly; 04-05-2013 at 02:55 PM.
    Estimated 1Rep Max at ~204lbs

    Squat 370lb (1.71xBW)
    Deadlift 470lb (2.30xBW)
    Bench 265lb (1.30xBW)

    -bk
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  9. #9
    Platinum Member LegitSalsa's Avatar
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    Nice work. 12 reps might be a bit extreme though...
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  10. #10
    Registered User ByronKelly's Avatar
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    Originally Posted by LegitSalsa View Post
    Nice work. 12 reps might be a bit extreme though...
    Thanks but it's fine. Hypertrophy phase for a few weeks.

    Update

    basketball at the YMCA today 7 to 10am. Excellent run. Shot the ball very well and had an awesome LBJ style chasedown block on a high arching floater.

    Tomorrow is a rest day. May shoot hoops not sIreland probably should rest
    Estimated 1Rep Max at ~204lbs

    Squat 370lb (1.71xBW)
    Deadlift 470lb (2.30xBW)
    Bench 265lb (1.30xBW)

    -bk
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  11. #11
    Registered User ByronKelly's Avatar
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    UPDATE

    Todays Workout

    Foam Roll and Mobility Work
    few warmup sets - squats

    squats 185x12 195x12 205x12
    Pullups bodyweight 8reps 8 6 6
    Sumo dead's 230x8 240x8 245x8
    Benchpress 150x12 155x12 160x12
    shoulder shrugs 50X8 50x8 50x8
    bulgarian split squats 50x6/leg 50x6 50x6
    seated rows 150x8 150x8 150x8

    Man, 12 reps on the squats @200+lbs is brutal lol.
    Felt much better today than last week. Adapting quickly to the higher rep work. Cant wait to get back to heavy lifting though.

    Might go to YOGA class @430 tonight.

    March madness championship game is tonight! Pumped. Not sure who to pick to win it tho.
    Estimated 1Rep Max at ~204lbs

    Squat 370lb (1.71xBW)
    Deadlift 470lb (2.30xBW)
    Bench 265lb (1.30xBW)

    -bk
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  12. #12
    Registered User ByronKelly's Avatar
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    UPDATE

    Todays was a Skills Training Workout. Got up ~400 shots. Again, the focus was on technique, with an emphasis places on the release and keeping my elbow in. Form was excellent on everythig except the first 20 or so 3's. Once i got in a grove my form kept and i shot the ball very well. Here are the deets:

    Warmup:
    Mobility Exercises
    Hip Stretch

    100 Shots from beneath the basket - focusing on technique.
    100 Freee throws - keeping technique/form on each shot
    60 3 point shots - again, trying to focus on the release and powering my shot from the legs up.
    40 midrange jumpers/layups off of a dribble move
    100 free throws (hit ~80%)

    Tomorrow is an off day
    Estimated 1Rep Max at ~204lbs

    Squat 370lb (1.71xBW)
    Deadlift 470lb (2.30xBW)
    Bench 265lb (1.30xBW)

    -bk
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  13. #13
    Mad manlet JMAG90's Avatar
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    You're the same height as me, but you can dunk with only a 24" standing vertical? You must have a pretty good running vert or crazy long arms lol
    Watchout your neg comments princess
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  14. #14
    Registered User ByronKelly's Avatar
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    Thats just an estimation. Its prob higher. My reach is 8ft2inch. So 24 inc puts me 2 inch above the rim. and i can get higher than that. If i take two steps i can dunk and if i run i can get ~1/2 way up the square behind the rim. I should measure my vert at some point.
    Estimated 1Rep Max at ~204lbs

    Squat 370lb (1.71xBW)
    Deadlift 470lb (2.30xBW)
    Bench 265lb (1.30xBW)

    -bk
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  15. #15
    Registered User ByronKelly's Avatar
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    So much for the off day. Was reading about smolov yesterday, it motivated me to get in the gym today and bang out some squats!

    http://stronglifts.com/how-to-add-10...-squat-smolov/

    Here is todays workout. A lot of volume, light weight.

    Warump
    Foam Roll
    Mobility Work
    Hip Flexor Stretch

    Squats
    10 X 135
    10 X 155
    10 X 185
    10 X 185
    10 X 195
    10 X 205

    Then did some work for my shoulder. Its been a bit tight since my monday lift.

    Fet awesome on the squats. I am beginning to enjoy the volume work, with lighter weights. But i am also beginning to miss the heavy low rep work.

    Might go to YOGA tonight
    Estimated 1Rep Max at ~204lbs

    Squat 370lb (1.71xBW)
    Deadlift 470lb (2.30xBW)
    Bench 265lb (1.30xBW)

    -bk
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  16. #16
    Registered User ByronKelly's Avatar
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    UPDATE

    skills training day

    foam roll
    mobility work
    static stretch hip flexors

    100 under the rim shots - focusing on release
    100 free throws - keeping technique the same on each shot
    ball handling work
    30 midrange jumpers off of a drive, dribble move and pullup
    50 3 point shots (hit about 30)
    60 free throws (hit 52/60)

    Static stretch.
    Think ill go to YOGA again tonight. Class last night was great. Feel so good after yoga.
    Estimated 1Rep Max at ~204lbs

    Squat 370lb (1.71xBW)
    Deadlift 470lb (2.30xBW)
    Bench 265lb (1.30xBW)

    -bk
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  17. #17
    Platinum Member LegitSalsa's Avatar
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    Nice.

    Makes me mad I don't have time to do skill work myself.
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  18. #18
    Registered User ByronKelly's Avatar
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    Originally Posted by LegitSalsa View Post
    Nice.

    Makes me mad I don't have time to do skill work myself.
    How can you not have time? When do you get up in the am? When does the gym open? When do you go to bed? How muhc time do you spend online/watchingtv/playing video games/drinking/not being productive?

    There is only time. Its all about how we manage it.
    Estimated 1Rep Max at ~204lbs

    Squat 370lb (1.71xBW)
    Deadlift 470lb (2.30xBW)
    Bench 265lb (1.30xBW)

    -bk
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  19. #19
    Platinum Member LegitSalsa's Avatar
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    Get up at 5:45, get ready for school, have track right after until 4:45, then westling practice unitl 7:00. Then, got homework. By then, I'm exhausted, and I need my sleep.

    In May I'll have time again.
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  20. #20
    Registered User ByronKelly's Avatar
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    Sounds busy. If you have track pratice then what skills training do you want to incoperate? You can always do it on the weekends, or in the am before school starts.
    Estimated 1Rep Max at ~204lbs

    Squat 370lb (1.71xBW)
    Deadlift 470lb (2.30xBW)
    Bench 265lb (1.30xBW)

    -bk
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  21. #21
    Platinum Member LegitSalsa's Avatar
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    Weekends are a good idea. Thanks man, didn't even think aobut that.
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  22. #22
    Registered User ByronKelly's Avatar
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    Originally Posted by LegitSalsa View Post
    Weekends are a good idea. Thanks man, didn't even think aobut that.
    Yeah i get a lot of GOOD work in on saturdays. About 1 hr of warumps/mobility work and some shooting work, then 2hrs of full court basketball scrimmages. And if the courts are free after i get in as many shots as i can untill my legs are drained. Probably the best workout of my week in terms of skills.

    What is your sport other than track and field?

    UPDATE

    Here is todays workout. Had a SOLID lift today, got in some serious work.

    Foam Roll
    Mobility work
    few warmup lifts of squats, standing rows. Then,

    Squats: 185lbx12 200x12 215x12 220x10
    Standing bentover rows: 165x12 185x12 200x12
    deadlifts (still working on the technique here) 165x12 185x12 200x12
    bench 155x12 175x10 170x10
    then some supplemental lifts
    walking lunges 3 sets of 6/leg. (really focused on lifting my legs high and extending then forward. Great strengthing and stretching workout)
    bw pullups 3 sets of 6 reps with the last rep having a very slow and controlled descent
    plank 3 sets of 60seconds.

    Static stretch

    I have a doctors appointment at 9. Follow up on my Ankle.
    Estimated 1Rep Max at ~204lbs

    Squat 370lb (1.71xBW)
    Deadlift 470lb (2.30xBW)
    Bench 265lb (1.30xBW)

    -bk
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  23. #23
    Platinum Member LegitSalsa's Avatar
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    Football. Probably will throw in a ton of coverage/catching and kick/punt return work on Saturday. Maybe tackling if I don't have a wrestling torunament on Sunday.
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  24. #24
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    Originally Posted by LegitSalsa View Post
    Football. Probably will throw in a ton of coverage/catching and kick/punt return work on Saturday. Maybe tackling if I don't have a wrestling torunament on Sunday.
    Ok, awesome. Give it a try and let me know how you like the weekend skills work.
    Estimated 1Rep Max at ~204lbs

    Squat 370lb (1.71xBW)
    Deadlift 470lb (2.30xBW)
    Bench 265lb (1.30xBW)

    -bk
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  25. #25
    Registered User ByronKelly's Avatar
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    Saturday update

    Today ball was cut short b.c I had to help a got move.

    Here's the details

    Foam roll
    Mobility work
    50Set shots
    1Hr of full court ball

    Shot the ball well and did a good job creating space off the dribble. Had a free turnovers tho.

    Tomorrow is an off day.
    Estimated 1Rep Max at ~204lbs

    Squat 370lb (1.71xBW)
    Deadlift 470lb (2.30xBW)
    Bench 265lb (1.30xBW)

    -bk
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  26. #26
    Registered User ByronKelly's Avatar
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    Today is an off day again
    Celebrated my birthday over the weekend, and did not get enough sleep. Slept in too late to make the gym this morning. Tonight i am preparing for my vacation.
    Estimated 1Rep Max at ~204lbs

    Squat 370lb (1.71xBW)
    Deadlift 470lb (2.30xBW)
    Bench 265lb (1.30xBW)

    -bk
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  27. #27
    Registered User ByronKelly's Avatar
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    UPDATE

    This week is all out of sorts! Thats OK tho. Vacation begins Thursday (after my thursday lift!)

    No skills work this week. Just going to focus on my lifts. i MAY go to the Y tomorrow and play ball with the old men but i dont consider that skills work so much as easy basketball.

    Here is todays LIFT

    Warmups
    Typical Mobility Work
    Deep BW Lunges for hip mobility

    Few warmup sets of squats, increasing up to my working weight. Then,

    Squats: 195x12 205x12 215x12 225x10 - Last set is always brutal. Love it
    BW Pullups 6reps, 7, 7, 6
    Bench 155x12 165x12 170x12
    Sumo deads 240x8 250x8 260x8
    Seated Rows 155x8 155x8 155x8

    Then got a really good stretch. Doing those squat in sets of 12 is hard. Love the challenge
    Estimated 1Rep Max at ~204lbs

    Squat 370lb (1.71xBW)
    Deadlift 470lb (2.30xBW)
    Bench 265lb (1.30xBW)

    -bk
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  28. #28
    Registered User ByronKelly's Avatar
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    UPDATE

    Got in about 30mins of skills training this morning before a run of ball with the old men.
    Cant say the run is very good quality, cause its not, but it gives me plenty of opportunities to shoot open jumpers/3's.
    Shot pretty well this morning. Hit most of my 3 attempts.

    Tomorrow ill try and get in a lift. Depends on how busy i am tonight, packing. I fly out to Italy tomorrow night!
    Estimated 1Rep Max at ~204lbs

    Squat 370lb (1.71xBW)
    Deadlift 470lb (2.30xBW)
    Bench 265lb (1.30xBW)

    -bk
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  29. #29
    Registered User ByronKelly's Avatar
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    Didnt make it to the gym for a lift this morning. While that is dissapointing, i finished packing last night/this morning and took care of some last minuet things around the house.

    I fly out this afternoon @6pm for Frankfurt, and then off to Italy Friday night! Pretty excited.

    While I am on vacation, i will be doing some Calesticit exercises as well as stretching and foam rolling (brough a travel roler) to keep my strength up. Ill try and do them every 3 days or so. But afterall, it is a vacation.

    Next update will be in early May.
    Estimated 1Rep Max at ~204lbs

    Squat 370lb (1.71xBW)
    Deadlift 470lb (2.30xBW)
    Bench 265lb (1.30xBW)

    -bk
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  30. #30
    Registered User ByronKelly's Avatar
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    Ok, back from Vacation!

    Italy was amazing. BUT my diet went out the window! Today was my first workout back, and my energy level was around zero! Jet lag and bad-food-hangover.
    Also i took too much preworkout i think, cause i felt like CR*P. Anyway, todays workout was less than satisfying, but here is what i did

    Warmup, Mobility work, Foam Roll
    Squats warump sets, then 185X10 195X10 195X8 (this is when my energy dropped, and i didnt feel strong to begin with).
    Pullups BW X 7, 6 5
    Benchpress 145x10 155x10 155x10

    Then i felt light headed, and went to stretch and cooldown.
    I think i might go back in tonight to do some cardio and stretch better; maybe do a YOGA class. I knew the first workout after vacation would be hard.
    Estimated 1Rep Max at ~204lbs

    Squat 370lb (1.71xBW)
    Deadlift 470lb (2.30xBW)
    Bench 265lb (1.30xBW)

    -bk
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