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 Dylon Lower training.

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lowerpower25
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PostSubject: Re: Dylon Lower training.   Sun Feb 16, 2014 8:44 pm

as far as the plyos go. It varys on the week and the day. wed is more of a volume with medium height boxes, and sunday is a day that is less volume and more height on the boxes, my workouts consist of depth drops, depth jumps, and the depth jumps to broad jumps over other things. then i do these things where i sit on a box that is at parallel and jump on a 36 to 42 inch box. those get pretty tough, then what i call blast jumps. where u are on ur knees and have a bar on ur back start without weight just the bar and hop up to a squat stance and then stand up the rest of the way. i have worked up to doing sets wwith 225 loaded on the bar. i do like a 4 week cycle of the the first week being lighter in vol no weights then by the 4th week i am holding kettlebells and have weight on the bar bells with more vol.
as you can see i dont do exactly ST plyo, i just incorperate his principles into the training. I have always been white, but this training has taken my vert from a 23 in to a 37 in vert while gaining 50 pounds. and for GPP work i hit sled dragging like a champ, for 30 to 40 min straight with about 230 lbs and 60 lbs of chain dragging. i havent been doing much for sled dragging this cycle, i have been really focusing on speed pulls to get my deadlift up
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Quadfather
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PostSubject: Re: Dylon Lower training.   Mon Feb 17, 2014 10:15 am

lowerpower25 wrote:
and also there was a track meet going on an the women were very distracting

i know this feel very well

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lowerpower25
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PostSubject: Re: Dylon Lower training.   Mon Feb 17, 2014 6:25 pm

Brometheus wrote:
lowerpower25 wrote:
and also there was a track meet going on an the women were very distracting

i know this feel very well
i kinda liked it!
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lowerpower25
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PostSubject: Re: Dylon Lower training.   Mon Feb 17, 2014 6:27 pm

today i started my circa max phase
285 dead weight 205 of band weight
5x2
speed pulls 315 x10 singles 15 sec breaks
ghd w/plate 3x6
band pullthroughs 3x15 super set with
SLD 225 3x10
core
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lowerpower25
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PostSubject: Re: Dylon Lower training.   Tue Feb 18, 2014 4:20 pm

2/18
Dynamic bench
135 plus bands 9x3
heavy speed bench 185 plus bands 3x3
slingshot speed 225 plus bands 3x3
dan green bench 205 3x3
2 board to 3 board press, 5, 2boards right into 5, 3 board press, x2
3x20 DB press
tris like a mofo,
back like a mofo
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PostSubject: Re: Dylon Lower training.   Tue Feb 18, 2014 5:38 pm

lowerpower25 wrote:
tris like a mofo,
back like a mofo

Repped for the amount of giggles this gave me

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PostSubject: Re: Dylon Lower training.   Tue Feb 18, 2014 9:02 pm

whats repped? lol probably a stupid question
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PostSubject: Re: Dylon Lower training.   Tue Feb 18, 2014 9:30 pm

lowerpower25 wrote:
whats repped? lol probably a stupid question

it is essentially the "like" button but for a forum. Negged is the "dislike" button. if you like/dislike a comment for whatever reason, you can rep/neg the comment. you cannot rep or neg your own comments though (thank God)

on the right side of this comment, you will see a + and a - which are rep and neg, respectfully.

to the left side, there is a "wilks" category and that is your net total of reps and negs where reps are +1 and negs are -1

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PostSubject: Re: Dylon Lower training.   Thu Feb 20, 2014 5:29 pm

ok i figured it out lol.
2/20
max effort lower..... FREAKING AWESOME DAY
regular box squat w/ bands tot lbs 580
rack pulls 565

both PRS squat by 80lbs and rack pulls by 25 lbs, really hitting a stride, im apsolutly smashing shit my squat is going through the roof and really hope to hit a 1500 total at the meet in three weeks. i have the videos on my phone but dont know how to put the fuckers on t
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lowerpower25
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PostSubject: Re: Dylon Lower training.   Fri Feb 21, 2014 6:01 pm

on 2/20 it wasn't a box squat it was a regular squat.

2/21
max effort upper
floor press 305
DB bench
80's 4x15
60's 4x30
again tris like a mofo
and a little bit of shoulders.
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lowerpower25
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PostSubject: Re: Dylon Lower training.   Mon Feb 24, 2014 8:40 pm

2/24
circa max
300 dead wt, 205 of band weight
4x2, this was pretty easy today,
deadlift,
405 4 singles
after that i put a 25lb on each side, then did a rep had partners strip the 25s and an did another, essentially did a double, did this three times
then put 2 25 lbs on each side and the first rep 505 then 460 then 405, essentially a triple did this twice
then i did that again 505 460 405 sumo, and in this same lift went back up wit conventional 405 to 460 to 505
then drapped chains over the middle (nutbusters) and 25lbs on each side, did a rep stripped 25s off then another, striped chains off, then ended with five more reps of 405.
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PostSubject: Re: Dylon Lower training.   Wed Feb 26, 2014 12:41 am

2/26
dynamic bench
135 plus bands 9x3
dan green bench 245 3x3
spoto presses 225 3x5
slingshot bench 245 3x3
275x3 singles
280x3 singles, note, this workout is a little more than the usual dynamic bench. just kinda experimenting with this type of work for know.
shit ton of tris
indian club swings random varients, probably a total of 2 min straight
then slammed my back.
ended wit some heavy core holds on a lat pulldown machine
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PostSubject: Re: Dylon Lower training.   Thu Feb 27, 2014 10:03 pm

2/27
ME lower
goodmornings!!! hit a 465lb. PR by i think 25lbs
by this time i was pretty taxed so i did some work on GHD some lat pulls chin ups and some hip accessory work, then i went into the gym a couple hours later and hit some more hamys and hips,
did some zurcher squats and hack deadlifts, and did snatches, and then the weight room was a little dirty, so i ended up power cleaning;)
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lowerpower25
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PostSubject: Re: Dylon Lower training.   Mon Mar 03, 2014 10:32 pm

3/3
last circa max day,
320 deadweight 205 of band tension roughly 525 at top 3x2
sumo speed pulls with bands,
light hamstring
and hip work
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lowerpower25
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PostSubject: Re: Dylon Lower training.   Tue Mar 04, 2014 9:47 pm

3/4
dynamic bench
135 bar weight 60 lbs band tension 12x3
225 lbs 3x3 dan green style
explosive db bench 2x15
heavy tris
lots of back
shoulder circuit indian swings an what not
ended with standing core
deload is starting, im a week an a half out of the meet. feeling real good.
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