Blow it all up - Offseason training log

[ByronKelly]

Update

Here is todays lift. First installement of my new in-season trainign program. Im going to modify some things a bit later today, so ill post more info on the program when i do.

Here is what i did

Foam Roll
Mobility Drills - felt quite tight in the groin/hips this morning but evenctually got loose
Static hip stretch

Front Squats barx6 95x6, 125x5
Jumprope 5 sets of ~30seconds
Back squat 165x5

working set
backsquats, contrasted with 4 reps of seated box jumps (w 8lb medicine ball)
205x4, 205x4, 205x4, 205x4 (~65% 1RM)

Heavy bench press, contrasted with 4 reps explosive pushups and 4 reps reg. pushups
185x6, 210x4 220x4 230x4(fail;spotter)

Body weight pullups w negative last rep
6 reps, 6, 5

Kettlebell swings, 32lbs
6 reps, 6, 6

Static stretch

great workout. Going to go stretch and foam roll at lunch. Game tonight isnt till 8:30pm so i have over 12hours btw workout and game, which is nice.

[ByronKelly]

Ok, i have finalized my program for my season. It is split into Phases, which represent significant timelines throughout the season.

Each phase has macro-cycles built within it, each of which will focus on different things. My macro-cycles will dominantly be ecentric-isometric-concentric focused, ranging from 2 to 4 weeks in length) See the attachemnt for more details

I am continuing with lifting twice a week, aas in the pre-season, but I have built in more recovery session, removed any training such as hill sprints, agility work, and have reduced my skill training to 1 day a week outside of games and pickup bball.

If your interested, have a look aover the excel spread sheet. Feel free to drop some feedback

A big thanks to krakkers for a ton of help on this. He was my go-to for advice, opinions and knowledge.

Today was day 1 of my "per-season" phase.

in-seasontrainng 2013-2014.xlsx

[ByronKelly]

Week is going good.
Tuesday was a down day. Foam Roll + Mobility work at lunch.
Wednesday was the same thing at noon. Played pickup bball at night.

Today was skills training session in the morning. Worked hard, focused mainly on footwork and defense.
Foam roll and stretching at noon. Tonight is off, maybe yoga if theres a class.

Tomorrow is lift day and foam roll +mobility at noon. Will update tomorrow after the lift.

[ByronKelly]

Never got a chance to post fridays lift

Basically, it was day b of my pre-season program. Did 5X5 squats, 315lbs (~65%), heavy pullups, rep work bench, lunges and battle ropes. Plus my usuall warmups.

Today, i didnt make the gym in the am; moving the lift to tomorrow morning. I did some hip mobility work and foam rolling today at noon. Watched some mobility videos by Kelly Starrett (http://www.mobilitywod.com/episodes/) and tried to incorporate some of his ideas.

Had a game last night, and I have a league Game tonight. Should be great.

Will post tomorrows lift tomorrow.

[ByronKelly]

Update

Last nights game was good. We played a pretty bad team and won by bout 23points. We should of killed them but the flow of the game wasnt really in our favor. We played down to the competation a few times, which is something we need to work on. Personally, i only had 9 points. Missed 3 free throws, which i should be hitting (2/5 from the line). Didnt get a whole ton of minutes, which is fine when were winning by 20+points.

Here is todays lift (that was supposed to be on monday)

Warmup
foam roller
Mobility drills

Front Squats bar, 105lbs, 125lbs, 145lbs
Jumprope 4 sets

Box squats, 185lbs, 4 sets of 4 reps. Quick down, touch and explode.
Contrast with seated box jumps (w 8lb medicine ball) 4 sets of 4 reps. Focus was on exploding out of the hole.

Heavy bench, contrasted with 4 explosive pushups 4 reg pushups. 185lbX4, 205X4, 225X4, 230X3(fail last rep; spotter)

Kettlebell swings, 32lb kettlebell. 3 sets of 6 reps
bodyweight pullups 7reps, 6, 6 (negative rep on last rep of each set)

Battlerope finisher. 3 sets of as long and hard as possible, usually 30-45seconds.

Static stretch

Good workout. Using a new pre-workout and drinking my purple wrath intra workout. I liked it, seemed to help with the energy level a bit.
Was very tight to start (from ball last night + less than 8 hours of sleep) but once i got going on the box squats i felt great.

Going to do some mobility work and stretching today sometime, prob in the afternoon

[ByronKelly]

Lifted on Thursday last week, then hit the road for the log weekend.

Got back late monday, lifted today.

Here is todays lift

Warmup
Mobility work
Foam roller

Jump rope X 3
Warmup squats, 5 reps
Bar, 135lbs, 185lbs, 205lbs, 225lbs, 235lbs


Working sets
Box squats, 3-0-1 tempo. 185lbsX4, 185X4, 185X4, 195X4
contrasted with 4 sets of 4 rep seated box jumps (holding a 20lb sandbag)

Heavy bench 135lbsx8, 195x4 225x4 230x4 235x4(fail last rep; spotter)
Kettlebell swings, 4 sets of 6 reps. 32lb kettlebell.

Body weight pulups w negative last rep 7 reps, 5, 4
Battleropes 3 sets of 30+seconds

static stretch

great workout. took a long time to get warm and loose, was v.tight through the hips and groin but once i got going i felt great. explosive box squats and seated box jumps felt awesome.

[ByronKelly]

I never posted Fridays lift. Had a busy day. Here is the jist of it

I have been doing a lot more mobility work pre and post workout, as well as in the evenings and i have noticed big difference. Its only been a week but the changes are fairly immediate. Anyway, i have been focusing on opening up my hips more, allowing for (1) greater depth on my squat and (2) more importantly, less tightness in my hips during the day and when i am playing ball.

I achieved a new PR for depth on both a front squat (nearly ass touching ground) and back squat (deeper than before but not as deep as the front squat). So, my squats were feeling awesome so instead of doing 5x5 deadlifts (as i was suppose to) i did 5x5 squats at 225lbs. Not heavy, but i was focusing on exploding out of the hole and going as deep as possible with very good technique. The rest of my lift was typical Friday lift.

Ok, here is todays (mondays) lift.

Warmup
foam roll
mobility work

warmup lifts
front squats bar, 95lbs, 135lbs, 185lbs

Anderson Squats, contrasted with 4 sets of 4 rep seated box jumps (holding a 15lb sandbag)
185lbsx4, 195lbsx4, 200x4 200x4 (Felt AWESOME; this mobility work is doing wonders form my squat)

Heavy bench press, contrasted with 4 explosive pushups and 4 reg pushups
135lb(warmup)x6 190x4 215x4 225x4 230x4(spotter;assisted)

Kettlebell swings, 3 sets of 6 reps. 32lb kettlebell
Bodyweight pullups 7reps, 6reps, 6reps (with negative last rep on each set)

Static stretch

Felt great! Pickup ball tonight; this weeks league game is moved to tuesday

[ByronKelly]

UPDATE

So, today i receiver the results of my MRI back. Here is what the doc said in a nutshell

I have 3 things going on
1) A bone fragement, which they classififed as "stable" but will remove via scope.
2) A small piece of torn cartilage within the ankle join, which they will remove via scope and
3) 2 partially, and 1 FULLY torn ligaments on the outside of my ankle. Waiting on an appointment with a specialist. I believe they will want to stitch them back together.

Im not sure what to think. I dont quite understand how my doctor didnt suspect that i have some torn ligaments before now, nor do i understand why i dont have any pain and have not noticed any ankle instability. Perhaps im just use to it? Its been over a year since i injured it last (which was apparently misdiagnosed)

Anyway, im still playing the waiting game. Hope to get word on when i can get surgery soon. In the mean time, ill keep doing what im doing.

[ByronKelly]

Update

Here is todays lift

Warmup
Foam roller
Mobility work

Warmup lifts
front squat bar, 155x4, 180x4, 205x4
deads 135x5, 225x4

Working sets
deads 315X5 for 4 sets. Contrasted with forward bounds 4 sets of 4 reps. Focused on landing and exploding out of the hole

Weight pullups, contrasted with 4 sets of 10rep sandbag slams (15lb bag)
BW+10lbsx4, +20lbx4 +30lbX4 +40lbX3(failed on 3rd) - negative rep on last rep of each set

Rep work bench press
195lbx10, 195x6 195x6
battleropes 3 sets of 30sec.

static stretch

great workout. basketball tomorrow morning

[ByronKelly]

Update

Here is todays lift

warmups
mobility drill
foam roller (got a lacross ball finally; used that)

Warmup sqauts. Front squats bar, 140x5, 160x5 170x5 185x4

Working sets

anderson squats 195x4, 195x4, 195x4 205x4
contrasted with 4 sets of 5 reps seated box jump. Held a 8lb med ball.

Kettlebell swings 35lb 4 sets of 6 reps
Heavy bench 135x8, 195x4, 210x4 225x4, 225xs4 (failed on 4th of 2nd set of 225); spotter

Body weight pullups 8reps, 6reps, 6 reps
explosive puhsups 4 reps + reg pushups 4 reps. 3 sets.

static stretch

great workout.
pickup bball tonight,. League game tomorrow.

[ByronKelly]

Update

Ok, here is today's lift

Warmup
Foam roll
Mobility work

Shock drops 3sets of 5reps
Warmup back squats 135x5 185x4 225x4 255x4
Jump rope 3sets of 30sec
Warmup deads 135x4 225x4

Working sets
Deads 4sets of 315x5reps
Contrasted with 4sets of 4reps forward bounds

Weighted pull-ups bw+10 4reps +20 4reps +32.5 4reps +40 3reps failed last rep. Each set had last rep negative
20lb sandbag slams 4sets of 10reps

Rep work bench 3sets of 195lbs 9reps 8reps 8rpes(failed last rep;spotter)
Lunges with med ball twist 3sets of 10reps

Battle ropes- as long as possible. 30sec rest between. 4sets

[Sn1p3rOG]

Just wanted to say I have enjoyed reading this journal. Wish I had started something like this when I was your age. Any more news on your injuries?

[ByronKelly]

Just wanted to say I have enjoyed reading this journal. Wish I had started something like this when I was your age. Any more news on your injuries?

Hey thanks a lot.
No I am still waiting to hear from my surgeon regarding an appointment and a surgery date. It's (relatively) low on the priority scale so I don't expect to hear soon. With that being said, ankle feels just fine. I have noticed some reduction in mobility in my ankle, I guess due to scar tissue and/or inflammation? Been doing mobility work to help improve ankle ROM

[ByronKelly]

Update

Ok, today was day 1 of my First phase of my in season program. Preseason phase is over.
First reg season league game is tomorrow night. I plan on taping my ankle for the duration of the season.

Speaking of injuries, I seem to have developed some minor inflammation in my non-hurt ankle. My uneducated self assessment is a minor case of posterior tibial tendon dysfunction. It hurts a lot in the morning, undoubtably related to my plantar fasciitis. Foam rolling, stretching, mobility work and Warmups make a huge difference.

I spent this morning doing work on my ankle, and rolled my plantar falsities with a lacrosse ball throughout today. Did my lift this evening 90% pain free and free of mobility restrictions. Here is today's lift

Warmup
Foam roller
Mobility work ankles, hips

Warmup lifts
Back squats bar, 135, 185, 225, 255. 4reps of each

Working sets

Back squats, eccentric. 4sec down, explode up. 4sets of 4reps
205 210 210 215lbs (~60% 1RM)

Rep work bench 195lbs. 3sets of 8 reps
Rep work deads 4sets of 4reps, 275lbs
Body weight pull-ups 3sets of 6 reps. Negative last rep on each set
Battle ropes. 3sets of going as hard as possible. 30sec rest btw sets.
10min on the elliptical

Static stretch

I really liked this. Left out the box jumps; support to contrast them with the squats.
Skills work In the am if the foot/ankle feels ok. Game tomorrow night, going to KT tape the PTTD.

[Sn1p3rOG]

Hey thanks a lot.
No I am still waiting to hear from my surgeon regarding an appointment and a surgery date. It's (relatively) low on the priority scale so I don't expect to hear soon. With that being said, ankle feels just fine. I have noticed some reduction in mobility in my ankle, I guess due to scar tissue and/or inflammation? Been doing mobility work to help improve ankle ROM

No problem.

Good luck with the surgery and let us know how the pre/post op process goes. My fall/winter season is done due to a torn hip labrum. Spring season is also in jeopardy depending on how fast I heal.

Just make sure you tape that ankle really well before each game!

[ByronKelly]

No problem.

Good luck with the surgery and let us know how the pre/post op process goes. My fall/winter season is done due to a torn hip labrum. Spring season is also in jeopardy depending on how fast I heal.

Just make sure you tape that ankle really well before each game!

Ouch. Thats too bad man. Good luck with the rehab. HAve you looked into mobility work for the hips? It maybe pre-mature to do this, depending on how your physio is going (you are seeing a doctor i assume) but its something to atleast keep in mind. Google Mobilitywod and watch some of Kelly's videos on youtube (mobilitywod project)

[Sn1p3rOG]

Ouch. Thats too bad man. Good luck with the rehab. HAve you looked into mobility work for the hips? It maybe pre-mature to do this, depending on how your physio is going (you are seeing a doctor i assume) but its something to atleast keep in mind. Google Mobilitywod and watch some of Kelly's videos on youtube (mobilitywod project)

Thanks, man. I will definitely look into the Mobilitywod Project on Youtube. Right now I am limited in any mobility due to the torn hip labrum and I also have a bone spur. Both my ortho surgeon and PT have told me to just concentrate on building more strength around the hip before I go in for surgery. So pretty much just doing light cardio and PT exercises. Too much pain doing squats, dead lifts etc.

But turning this situation into a positive, I can still do upper body lifting. I have no pain doing exercises above the waist. So I have decided to try to add 5-10 pounds of muscle during this set back. I could use the extra muscle to better absorb contact driving the lane.

Sorry to hijack your journaling thread. I may have re-read this when I start my post-op recovery. Of course the weight will be much lower!

[ByronKelly]

Thanks, man. I will definitely look into the Mobilitywod Project on Youtube. Right now I am limited in any mobility due to the torn hip labrum and I also have a bone spur. Both my ortho surgeon and PT have told me to just concentrate on building more strength around the hip before I go in for surgery. So pretty much just doing light cardio and PT exercises. Too much pain doing squats, dead lifts etc.

But turning this situation into a positive, I can still do upper body lifting. I have no pain doing exercises above the waist. So I have decided to try to add 5-10 pounds of muscle during this set back. I could use the extra muscle to better absorb contact driving the lane.

Sorry to hijack your journaling thread. I may have re-read this when I start my post-op recovery. Of course the weight will be much lower!

Haha good luck with it all! Keep me posted on how things go!

[ByronKelly]

UPDATE

Here is todays lift!

Warmup
foam roll
mobility work

warmup lifts
front sqauts bar, 95, 135, 165 sets of 5 reps
bench bar, 135, 185. sets of 4 reps

working sets
back squats - anderson style. Eccentric focused 200x4, 205x4, 210x4, 210x4. Even harder than mondays lift b.c of the anderson style.

heavy bench 205x4, 220x3, 225x4(spotter) 230x4(spotter)

V.Wide Grip bodyweight pullups (focused on coming to a complete stop before excueting each rep) 3 sets of 5 reps.
Kettlebell swings 3 sets of 6 reps

rep work deads 250x4, 250x4, 250x4 275x4

battleropes 4 sets of as long and hard as possible, 30 sec rest btw sets.

great workout.
bball tmr am

[ByronKelly]

Update

Had the flu all weekend. Saturday was a struggle I played well despite feeling sick. I pretty much crashed after that until Monday morning.
I didn't get into the weight room until late today so I had a short workout. I only did the main lifts. here is a recap of today's workout

5min on the elliptical machine
Warmup
Mobility work. A lot of focus on my right ankle
Foam roller

Warmup lifts back squats 135x4 165x4 185x4 205x4 225x4 240x4
Jump rope 4sets of 30sec


Working set
Back squats eccentric focused. 210x4 215x4 215x4 220x4
Bench rep work 195x8 195x8 195x7

That was it. Stretched out went home and slept. Woke up feeling much better. I have a game tonight, and the ankle has felt very good since I workout. Let's see how it holds up tonight

Tomorrow is a mobility and cardio workout.

[Sn1p3rOG]

Glad to hear you are feeling better. Always sucks to have a cold/flu and try to play.

Out of curiosity, how much fluid do you drink before, during and after a game? In my last few games before my injury, I found myself drinking a lot more during a game. It seemed like I doubled the amount of water/Gatorade, even though I followed my usual fluid routine before/after a game.

[ByronKelly]

Glad to hear you are feeling better. Always sucks to have a cold/flu and try to play.

Out of curiosity, how much fluid do you drink before, during and after a game? In my last few games before my injury, I found myself drinking a lot more during a game. It seemed like I doubled the amount of water/Gatorade, even though I followed my usual fluid routine before/after a game.

In general i am drinking a lot of water through the day, every day. I cant put an exact number to it, but i'd say during an 8hr day at work i typically go through my 1000ml bottle 3 times, plus 1 L at lunch. Before my workouts in the am, i try to drink 1L when i wake up, i have milk at breakfast + a pre-workout so that prob another 500ml.

At the gym i say i drink 2L during my workout plus a 500ml shake afterwords
During basketball i try to drink as much fluids as possible. Typically, i am on the floor more than i am on the bench so during my saturday pratices i tend to get a bit dehydrated. but during my league games i tend do do an excellent job drinking Gatorade+amino acids+water

At night i drink a few cups of herbal tea often, and prob another 1L of water.

so, that sounds like a lot. which it is. Because hydration is important.
Oh, also, i keep water next to my bed so that, in the event that i wake up during the night, i can drink water.

[ByronKelly]

Update

So, i've been experiementing with self-treating my tibial tendonitis. So far, here is what i have found

Activity (walking, ellipitical etc) helps to alleviate pain/stifness. Prolonged Immobility tends to increase it when i try to walk on it.
Foam rolling the Calf muscles helps somewhat, but not a huge amount.
Rolling the fascia on the btm of my foot with a lacross ball helps a LOT. Rolling along the tendon is painful and im not sure if its helping
Stretching 3X30sec helps more than anything. I am going to be disciplined and stretch it 3x day
Ice helps with any inflammation. I dont have any visual swelling, but im sure there is some.
and as always, staying hydrated is important.

[Sn1p3rOG]

In general i am drinking a lot of water through the day, every day. I cant put an exact number to it, but i'd say during an 8hr day at work i typically go through my 1000ml bottle 3 times, plus 1 L at lunch. Before my workouts in the am, i try to drink 1L when i wake up, i have milk at breakfast + a pre-workout so that prob another 500ml.

At the gym i say i drink 2L during my workout plus a 500ml shake afterwords
During basketball i try to drink as much fluids as possible. Typically, i am on the floor more than i am on the bench so during my saturday pratices i tend to get a bit dehydrated. but during my league games i tend do do an excellent job drinking Gatorade+amino acids+water

At night i drink a few cups of herbal tea often, and prob another 1L of water.

so, that sounds like a lot. which it is. Because hydration is important.
Oh, also, i keep water next to my bed so that, in the event that i wake up during the night, i can drink water.

Thanks for providing that info.

Usually for me on non-game days, I will drink about 1 gallon of water/Gatorade. On game days I was up to nearly 2 gallons, but as I mentioned before, I seemed to have gone over 2 gallons of fluids in my last few game days.

[ByronKelly]

Thanks for providing that info.

Usually for me on non-game days, I will drink about 1 gallon of water/Gatorade. On game days I was up to nearly 2 gallons, but as I mentioned before, I seemed to have gone over 2 gallons of fluids in my last few game days.

Yeah, thats good. Being even slightly dehydrated during your games can reduce your performance. So, keep up the good work! stay hydrated,

[ByronKelly]

Update

Here is today's lift!!!

Warmup
10min elliptical
Mobility work
Foam roller

Warmup lifts
Back squats barX6 135x4 185x4 225x4 245x4 260x3
Jump roper x3

Eccentric back squats 210x4 220x4 225x4
Heavy bench 195x4 210x4 220x4 230x4 without spotter assistance PR
Kettlebell swings 3x6 32lb
Wide grip bw pull-ups 6reps 6 5
Rep work deads 275x4 275x4 295x4
10min elliptical
Static stretch


Awesome workout.
PR on bench!

Ball tomorrow morning

[Sn1p3rOG]

Heavy bench 195x4 210x4 220x4 230x4 without spotter assistance PR

Awesome workout.
PR on bench!

Nice job!

[ByronKelly]

Nice job!

Thanks man

UPDATE

Here is todays lift

warmup
mobility work
foam roller + lacross ball

3 sets of jump rope

warmup lifts
back squats bar, 135, 185, 210, 220, 230. 3 reps of each. working on my technique here today - trying to "screw" my feet into the ground or "push the floor apart" and keep my toes pointed on less of an angle

working sets
isometric focused back squats (3 second pause at depth) 185x4, 205x4, 210x4, 215x4, 215x4
this is new to me.

rep work bench
135x8, 195x8, 195x8 195x7

rep work deads
135x8, 275x4, 285x4, 300x4

static stretch

didnt have a lot of time today (slept in a bit late) so that was it.
might have pickup bball tonight - depends on hwo the ankle is.
league game tomorrow night

[ByronKelly]

Update

here is todays lift

wamup
foam roller
mobility work

warmup lifts
back squats barx8, 135x6, 185x4, 225x4, 245x4 260x3

working sets
isometric focused back squats 195x4 204x4 210x4 210x4

heavy bench
135x8, 195x4, 210x4, 220x4, 225x3
widegrip bodyweight pullups. 3 sets of 6 reps
rep work deads 3 sets of 275x4

static stretch

basketball tomorrow morning.

[DCSpartan]

keep working it!