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WEIGHT: 187.8 (172.0)
SORENESS: quads, tib anterior, biceps, traps
ACHES/INJURIES: knees a bit; neck was extra stiff this morning but not a problem by gym time
MENTAL STATE: good

Strength:

- warm up

- paused speed squat 270 x 5,5

- deficit DL 295 x 5,5

- DB push press 55s x 8,6

- glute thrust
literally every bench in the gym was being used

- decline sit up +35 x 8,8,8
first two sets challenging but got all reps. last set did normal eccentrics; concentrics with bar in front.

Prehab/Rehab:

- scorpions x 10

- foam roll

- glute thrust x 20

- pistols
sparing knees

- shrimp squat x 5,5/leg

Jumps:

- SL SVJ x 5,5/leg

- DB jump squat 20s x 8,8

- one-step RVJ x 3,3,3

Strength:

- prone leg raise x 10,10

- glute kickback x 10,10/leg

- leg raises
forgot

Cool down:

- high-box BSS x 20/leg

- stretch

how are you measuring height in your house again, with nothing to touch?

practice faking, sure, but IMO your primary focus for now should be perfect, accurate throws. i can't fake worth shit anymore but when we threw around i was more accurate than you, especially at distance, and i haven't played ultimate in five years. faking is no good if you can't get a strong throw off with your mark crossed up.

ultra-extreme depression

this is the heart of the matter. you need to take care of yourself, and first and foremost that means getting help for your depression. whatever that means for you, focus on that for a while. that can be borderline-useless advice for a depressed person, i know, but it's the best advice i can think to give. training will still be there.

what is your goal?

WEIGHT: 187.8 (171.6 )
SORENESS: lats, triceps a little, hamstrings a little
ACHES/INJURIES: none
MENTAL STATE: good

- warm up

Strength:

- paused speed squat 265 x 5,5

- DB push press 55s x 10,7

- glute thrust 280 x 15,15

- deficit DL 280 x 5,5

- decline sit up +35 x 8,8,8
cheated on second set; last four reps of third set did concentrics with bar in front.

- inverted row x 10+3+3

- stretch

did this fasted. gonna make some lunch now. getting my first tattoo (!) at 4 and then depending on how i feel i'll go back and do the jumps portion of the workout.

tattooing ended too late to make it to the gym. did the daily workout instead.

Warm up:

- foam roll glutes, TFL, ITB, hams, quads, gastrocs, solei

- scorpions

- leg swings

- dorsiflexion work

Strength/prehab/activation:

- pistol x 10,10

- shrimp squat x 10,10/leg

- glute bridge x 20

Jumps:

- SL SVJ x 10,10

- suitcase KB jump squats x 8,8

- one-step RVJ x 3,3

Strength:

- prone leg raise x 10,10

- glute kickback x 10,10/leg

- leg raise x 20,20

Cool down:

- high foot BSS x 20/leg

- stretch quads, hamstrings, hip flexors, calves

it does matter, but it depends. some people do better on low-carb than others.

WEIGHT: 185.2 (170.8 )
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: tired but good

- warm up
court was open so did a couple DLRVJ with the vest on and a few without at the rim. pretty terrible, legs fatigued, surprise surprise.

Strength:

- paused speed squat 255 x 5,5

- DB push press 55s x 7,7

- glute thrust 255 x 15,15

- deficit DL 275 x 5,5

- decline crunch +30 x 8,8,8

Jumps:

- plant leg MB throws for height @12 x 5

- one-step RVJ x 10,10

- DLRVJ x 5,5,5,1
legs gassed, form was breaking down at the end of each set

- skater jumps x 20,20
- continuous jumps x 10,10
- depth jump x 3,3,3,3,3
- bound-bound jump x 3,3,3,3,3
legs gassed, could not even muster full-effort skater jumps.

- stretch