Reply
Page 14 of 14 FirstFirst ... 4 12 13 14
Results 391 to 404 of 404
  1. #391
    Registered User ByronKelly's Avatar
    Join Date: Dec 2009
    Location: Chapel Hill, North Carolina, United States
    Age: 32
    Posts: 1,072
    Rep Power: 366
    ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50)
    ByronKelly is offline
    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!
    Estimated 1Rep Max at ~204lbs

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

    -bk
    Reply With Quote

  2. #392
    Registered User ByronKelly's Avatar
    Join Date: Dec 2009
    Location: Chapel Hill, North Carolina, United States
    Age: 32
    Posts: 1,072
    Rep Power: 366
    ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50)
    ByronKelly is offline
    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
    Estimated 1Rep Max at ~204lbs

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

    -bk
    Reply With Quote

  3. #393
    Registered User ByronKelly's Avatar
    Join Date: Dec 2009
    Location: Chapel Hill, North Carolina, United States
    Age: 32
    Posts: 1,072
    Rep Power: 366
    ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50)
    ByronKelly is offline
    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
    Estimated 1Rep Max at ~204lbs

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

    -bk
    Reply With Quote

  4. #394
    Registered User ByronKelly's Avatar
    Join Date: Dec 2009
    Location: Chapel Hill, North Carolina, United States
    Age: 32
    Posts: 1,072
    Rep Power: 366
    ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50)
    ByronKelly is offline
    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
    Estimated 1Rep Max at ~204lbs

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

    -bk
    Reply With Quote

  5. #395
    Registered User ByronKelly's Avatar
    Join Date: Dec 2009
    Location: Chapel Hill, North Carolina, United States
    Age: 32
    Posts: 1,072
    Rep Power: 366
    ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50)
    ByronKelly is offline
    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
    Estimated 1Rep Max at ~204lbs

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

    -bk
    Reply With Quote

  6. #396
    Registered User ByronKelly's Avatar
    Join Date: Dec 2009
    Location: Chapel Hill, North Carolina, United States
    Age: 32
    Posts: 1,072
    Rep Power: 366
    ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50)
    ByronKelly is offline
    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
    Estimated 1Rep Max at ~204lbs

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

    -bk
    Reply With Quote

  7. #397
    Registered User ByronKelly's Avatar
    Join Date: Dec 2009
    Location: Chapel Hill, North Carolina, United States
    Age: 32
    Posts: 1,072
    Rep Power: 366
    ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50)
    ByronKelly is offline
    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
    Estimated 1Rep Max at ~204lbs

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

    -bk
    Reply With Quote

  8. #398
    Registered User ByronKelly's Avatar
    Join Date: Dec 2009
    Location: Chapel Hill, North Carolina, United States
    Age: 32
    Posts: 1,072
    Rep Power: 366
    ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50)
    ByronKelly is offline
    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
    Estimated 1Rep Max at ~204lbs

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

    -bk
    Reply With Quote

  9. #399
    Registered User ByronKelly's Avatar
    Join Date: Dec 2009
    Location: Chapel Hill, North Carolina, United States
    Age: 32
    Posts: 1,072
    Rep Power: 366
    ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50)
    ByronKelly is offline
    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
    Estimated 1Rep Max at ~204lbs

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

    -bk
    Reply With Quote

  10. #400
    Registered User ByronKelly's Avatar
    Join Date: Dec 2009
    Location: Chapel Hill, North Carolina, United States
    Age: 32
    Posts: 1,072
    Rep Power: 366
    ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50)
    ByronKelly is offline
    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
    Estimated 1Rep Max at ~204lbs

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

    -bk
    Reply With Quote

  11. #401
    Registered User ByronKelly's Avatar
    Join Date: Dec 2009
    Location: Chapel Hill, North Carolina, United States
    Age: 32
    Posts: 1,072
    Rep Power: 366
    ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50)
    ByronKelly is offline
    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
    Estimated 1Rep Max at ~204lbs

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

    -bk
    Reply With Quote

  12. #402
    Registered User ByronKelly's Avatar
    Join Date: Dec 2009
    Location: Chapel Hill, North Carolina, United States
    Age: 32
    Posts: 1,072
    Rep Power: 366
    ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50)
    ByronKelly is offline
    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!
    Estimated 1Rep Max at ~204lbs

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

    -bk
    Reply With Quote

  13. #403
    Registered User ByronKelly's Avatar
    Join Date: Dec 2009
    Location: Chapel Hill, North Carolina, United States
    Age: 32
    Posts: 1,072
    Rep Power: 366
    ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50)
    ByronKelly is offline
    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!
    Estimated 1Rep Max at ~204lbs

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

    -bk
    Reply With Quote

  14. #404
    Registered User ByronKelly's Avatar
    Join Date: Dec 2009
    Location: Chapel Hill, North Carolina, United States
    Age: 32
    Posts: 1,072
    Rep Power: 366
    ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50)
    ByronKelly is offline
    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.
    Estimated 1Rep Max at ~204lbs

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

    -bk
    Reply With Quote

Similar Threads

  1. Jhyaduck's Training Log.....Man or Machine!?
    By Josh Hyaduck in forum Workout Journals
    Replies: 2254
    Last Post: 01-12-2012, 08:59 AM
  2. WildBill0771: Supplepalooza Training Log/Journal
    By WildBill0771 in forum Supplement Logs
    Replies: 238
    Last Post: 10-06-2011, 08:17 AM
  3. ** Get Big Articles, Tips, Nutrition & Training **
    By ResovoirDog in forum Teen Bodybuilding
    Replies: 5
    Last Post: 03-27-2011, 11:27 AM
  4. Zeebodybuilder Using I-Force stack = LOG
    By zeebodybuilder in forum Supplement Logs
    Replies: 93
    Last Post: 07-24-2009, 04:40 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts