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some examples of things to do with the MB that are upper-focused:

1. supine chest throws: lie on your back with your knees bent. hold the ball at your chest and throw it straight up as high as you can. catch and repeat x 5-10.
2. overhead slams: stand holding the ball at about your waist. raise your arms overhead and throw the ball down as hard as possible. catch and repeat x 5-10. be careful if your ball is bouncy as getting hit in the face with a 22-pound object is not fun.
3. rotational wall slams: stand perpendicular to a sturdy wall with your knees bent, holding the ball around your waist. twist to throw the ball against the wall as hard as possible. catch and repeat x 5-10. you might have to play around with staggering your feet a bit.

T0ddday is obviously a huge supporter of overhead throws, if you have a big enough space then you should do those, as well.

drank too much last night. buddy i hadn't seen in a long time hit me up. also had a date, which will not lead to a second date (woman was not attractive enough). between the two things, too much beer. was a bit hung over earlier but not too badly. heading to the gym now (3 PM), hope it doesn't affect training too much. poor sleep quality last night (obviously alcohol-linked in part, see below).

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none (even the little hitch that's been in my hip for so long that i don't log it was not there)
MENTAL STATE: very good

- warm up
included 3x3 DL bounds

- DLRVJ x ~10
near-PR levels, a bunch of strong dunks with the dodgeball. excellent. one jump in particular something just clicked and felt different/better than the others. easily 36".

- squat 295 x 5

- bench 190 x 5

- RDL 235 x 8,8,8

- kroc row 80 x 21L,21R

- paused leg press calf raise +295 x 20,20

- stretch

wow, great workout. decided to switch squat and bench going forward to a kind of wave approach, so day 1 is 3x5, day 3 is MSEM x 8-10, and day 6 is 1x5 with more weight than day 1, and then the next week's day 1 uses that day 6 weight.

DIET
breakfast: smoothie, cup of coffee
lunch:
dinner:
other: cup of coffee

SLEEP
6 hours, plus 3 hours dozing but not sleeping because my fucking neighbors are having some construction done on their house that involves a power saw and a nail gun.

good luck in the meet! 

From the chest straitions alone im gonna wager that thats well below 10%.  5-8% would be my bet.

agree

Quote from: ChrisM on December 02, 2015, 09:45:56 pm

Whatever I eat lol Id estimate around 1.25-1.5x lean muscle weight.

Let's say your 12% BF.  You're like what 180 lbs?  That's 158lbs LBM. 

So you get 198-237g of protein a day without a concerted effort to count or get lots of protein + without the help of protein powder?!  That's a lot.  If I don't make an effort and just eat what I normally would eat, I end up with too little protein and too much carbs easily

+1 post diet or it didn't happen.

morning resting HR PR: 43 

need to get into the 30's.

lololol!

that would be eddie mercx status

possibly nastiest dunk since deandre jordan killed brandon knight that one time.

jesus christ his abs are huge.