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This is not cool, my knee cap tip feels some kind of zapping type discomfort/pain when i use my quads to squat or something.... sigh what is the issue?

you trolling? no one can diagnose you on here. go see a professional.

damn, sounds like that dude needs therapy in a BAD way.

i've said it before and i'll say it again: you're gonna end up doing an ultra at some point.

well, when i was training to dunk my set point seemed to be about 173, so it's not like i've lost 18 pounds over the last eight months. but still, eight pounds (~3.5 kg) is apparently noticeable when you're already pretty lean.

- run 6.4 km in 32:30 (treadmill)

- SL box jump @ 20" x 5,5/leg

- superset x 2
-- pull up x 6
-- dip x 6
shoulder buggin' a little

- superset x 2
-- BSS +12kg x 10
-- KB swing 12kg x 10

- pallof press x 10/side

- stretch

done inside, still soaked by the end.

ETA: also, weighed myself before workout on the scale in the locker room. turns out i actually have lost weight: i'm a hair over 75 kg/165 pounds. the heaviest i've ever been was i think 183, when i was doing starting strength like eight years ago. 165 is okay, but eventually i'd like to get back to being a little stronger and a little more muscular. would be cool to be running sub-20 and squatting 2x bw at the same time.

run up the hill instead. unambiguously good for you, less risk of injury.

fargo season 2 is dooooooope

jumping in belatedly to confirm what maxent said. wearing the light vest (5kg) around during pretty much all waking hours for a week, then warming up with it on the peaking day and taking it off right before max attempts led to my highest-ever jumps (37-38) and ultimately my couple of actual dunks with a basketball.

the vest wasn't bulky so i could hide it easily under a shirt and sweater. definitely a winter-time technique, would have gotten some weird looks in summer time.