Powerlift Phase!

So, last phase, I was doing box squats and bench for my primary strength gains. I got myself up to 275 for 5 on box squats and 190 for 3 on bench. Not too bad, but... ugh@bench. Now, as far as the Knee Rebound Jumps went, my max distance was 9'7" on the second week.. The third week was only slightly averaging higher than the first one.

This new phase will be focusing on the three powerlifts. That means two maximal strength days for lower body. For that reason, I won't be going super intense on the days by cutting the volume. Bench will stay in rotation because I don't feel like I'm getting the gains on it that I should be.

Monday:
Squat
Split-Squat DB Deadlift
Barbell Hyperextension
Abs
HIIT

Tuesday:
Bench (Rep Effort)
Bentover BB Row
Deadhang Pull-ups
Seated OHP
Jog

Thursday:
Broad Jumps
Deadlift
Walking Lunge
Abs
Jog

Friday:
Bench (ME)
Neutral-Grip Pull-ups
Tuck Planche holds
Cable Upright Row
Face-pull/Scarecrow Superset
Jog

Box Squat/Bench Cycle

well, i haven't made a post in awhile, and there's a good reason for that: I'm lazy. But it's not that I'm too lazy to train. I'm just too lazy to post. So here's what I'm proposing instead: I outline my program for the next few weeks, and each tiem I repost, I give thoughts on how I did, if I hit my goals, etc. etc. while programming the next cycle. sound fair? I think it helps me out a lot, too, since I don't have to think on the spot, 'Okay, what did I do last time...?'

Mondays: Max Effort Lower Body-Box Squats
Box Squats
Front Squat Reverse Lunges
Seated Good Morning
Seated Calf Raise/Toe Raise
Ab routine

Tuesdays: Dynamic Effort Upper Body-Ballistic Bench
Ballistic Bench Press
Muscle-Ups
Handstand Push-up/Plate Raise Superset
Chest-Supported Row
Zottman Curls

Wednesdays: Cardio/ESD

Thursdays: Dynamic Effort Lower Body-Knee-to-Toe Rebound Jumps
KtT Rebound Jumps
Explosive Banded Squats
Rack Pull
Single-Leg Standing DB Calf-raise

Fridays: Max Effort Upper Body - Bench Press
Bench
DB Incline
Bent-Over Row/Rear Delt Fly Superset
JM Press
Chin-ups

DE Upper Body

Upper body warm-up

DE Ballistic Bench:
12x3 115lbs

Supplemental:
3x6 2x50lbs DB Incline Neutral-to-Pronated

Vertical Pull:
1x4 Muscle-ups
2x3 Muscle-ups

Vertical Push:
1x8 Handstand Push-up
1x6 HSPU
1x5 HSPU

Elbow Flexion:
3x8 25lbs Zottman Curls

Circa-Max Lower Body (Deload)

Lower body warm-up (included butterfly kicks!)

CME Box Squats (below parallel):
1x5 135lbs
1x5 185lbs
5x5 225lbs

Unilateral:
2x6 95lbs Front Squat Reverse Lunges (each leg)

Posterior:
3x8 25lbs Unilateral Hyperextension (each leg)

Calves/Tibiales:
2x20 70lbs Seated Calf Raise
3x8 15lbs Seated Toe Raise (with DB)
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Front Squat Reverse Lunges... Yeaaaah... Death on wheels.. or plates, as it were.

DE/ME Lower Body

Lower body warm-up

DE Knee-Step Out Jumps:
Set1:
8'11"R 8'8"L
8'5"R 8'4"L
9'4"R 9'2"L

Set2:
8'8"R 8'7"L
8'8"R 8'0"L
8'8"R 8'7"L

Set3:
8'4"R 8'4"L
8'0R 7'10"L
8'8"R 7'11"L

ME Deadlift:
1x3 135lbs
1x3 185lbs
1x1 225lbs
1x121 275lbs
1x1 315lbs
3x1 365lbs
2x1 315lbs

Unilateral:
2x45lbs Walkign Lunges, a really far distance (door to water fountain at gym)

Abs routine
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Really happy I PR'd on DLs.. Disappointed in the jumps. Next week, I'll need to do a deload, I'm positive.