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last night:

WEIGHT: 175, somebody fixed the scale so it's not giving an 8-pound range anymore. good job, gym.
SORENESS: none
ACHES/INJURIES: jammed left wrist; left knee and hip, lateral side, in end-range flexion*
MENTAL STATE: good
STOPWATCH: ??? forgot

- warm up

- 3-on-3 ball
dudes needed a sixth for their last game and i figured why not. low level of competition so not too embarrassing for me, lol. 1's and 2's to 13, i had 4-5 points, bunch of rebounds, played okay D, no airballs haha. and my team won after my teammates had lost two in a row to the other three guys.

- DLRVJ x 10
rested a little bit, then went right to full approaches. dunked dodgeball cleanly once and back ironed a few more, jumps without ball were 35+. so not PR levels but very good for me. this goes without saying, but getting CNS fired up during competition makes a huge difference. jammed my left wrist at some point but it was okay. no pain today.

- squat MSEM 300 x 3,3
remembered to fire myself up a bit. weight flew, will go to 305 next time.

- stretch

this morning:

was supposed to wake up early this morning for jumps but i slept badly last night so i turned off my alarm and got the extra hour. sleep quality has been bad the last three nights. will try to do better tonight and get up early tomorrow but until i get on the new rhythm of earlier bedtime i think sleep is going to have to take precedence. chronic undersleeping -> illness.

tonight will jump more, will try ME jumps if the court is open and otherwise submax build-ups. and then upper lifting only.

*i.e., when doing a side lunge all the way down, like this:

you're not worried about those little nubs when you jump in the xc900s?

^^^word, thanks for the reminder to psych myself up before MSEM and MEBM. i've been focusing on lifting as fast as possible with good form but not on getting my CNS fired up and that's obviously an important component.

let me know about any suggested changes, thanks!

wrong analogy, dreyth. ankle isn't like your elbow, it's like your wrist. dorsiflexion can definitely be limited by stiffness on the back side of your leg, and while your foot gets in the way of extreme end-ROM, the limiting factor for most people is soft tissue. the classic illustration of this is people from places where chairs are not common, who spend their whole lives moving in and out of deep squats and are capable of a lot of dorsiflexion with minimal effort. e.g., this guy



similarly, wrist dorsiflexion can be limited (and often is) by forearm muscle/tendon tightness and immobility.

Finally bought real gymnastic rings last month and am loving them. Getting strong on my muscle ups, I can't help myself from knocking one out and doing about 10 dips every time I walk by it. In a related story my left shoulder can feel it.

lol, oooooooooooooooold. grease the groove, but make sure you have enough grease that the groove doesn't get worn down. 

going to work out in a sec but here's what i've been mulling over. thoughts welcome:

GOAL: dunk
WHAT’S LIMITING ME: 1) inadequate strength/power, 2) inadequate reactivity/bounciness, 3) inadequate efficiency, 4) inadequate work capacity
WORKOUT PRIORITIES: 1) improve squat, 2) improve triple extension power, 3) improve jumping technique, 4) add volume by week and by workout
LIFE PRIORITIES: 1) wake up by 6:30 AM during the week, 2) in bed by 11 PM, 3) reduce refined sugar (only PWO shakes and once/week dessert, 4) ensure 1g protein/lb LBM every day, 4) at least seven handfuls of vegetables every day

- i'm trying to get on a better sleep schedule. being able to work out before and after work would help a lot with getting more volume in on jumps, because the court is usually occupied in the evening, and there is no way to work around whoever is using it. cramped quarters. that may mean less jumping at night, which is fine.
- this is a ton of squatting, but i love squatting and haven't focused on it at all in a year. MSEM has been really fun. need to monitor form.
- jump assistance would be complexes like stiff leg hops + plate swings
- upper is basically what i’ve been doing: low volume, slow progression. i like doing it, it helps me enjoy the gym.
- DLRVJ would be completely AREG, but the idea is to have sunday be a PR-ish day. volume is loaded toward the beginning of the week and then friday and saturday are mostly rest. any weekday evening session of DLRVJ is likely to be submax because i have to do it on a racquetball or squash court, so no target to reach for.
- squats would also be AREG in terms of load.
- this plan would be for four cycles, followed by a week of cutting squat volume to a minimum and resting a couple of extra days throughout the week, then attempting to PR on a weekend day.

SUNDAY
AM: rest
PM: DLRVJ + MSEM squat (x6) w/LTMP mixed in + MEBM squat + upper

MONDAY
AM: rest
PM: DLRVJ + jump assistance + LTMP volume squat (@60% xF)

TUESDAY
AM: DLRVJ or jump assistance
PM: upper

WEDNESDAY
AM: DLRVJ or jump assistance
PM: DLRVJ + jump assistance + MSEM squat (2x3) w/LTMP mixed in

THURSDAY
AM: DLRVJ or jump assistance
PM: DLRVJ +/or jump assistance + LTMP volume squat + upper

FRIDAY
AM: DLRVJ
PM: rest

SATURDAY
AM: rest
PM: rest

one problem is figuring out how to load MEBM squats.

the comp results make it easier to believe, in the caption to the vid i think they mention the 215 DL, which is what's listed on those results. 537.5 total is really good for a dude, let alone a lady of any size, let alone a lady who weighs less than i do!

ETA: she has the second-best reshel score (like a wilks score) in that competition, and the next-closest person is also a woman from argentina. interesting. only better dude is someone we should probably be following on YT, if he indeed has videos: jaco de waal, who totaled 815 at 82.5.

beast for sure.

ETA2: makes me want to train for power lifting. must snap out of it.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: low motivation

- warm up

- DLRVJ one-step x 4; two-step x 3; three-step x 3; four-step x 2
submax, no target

- MSEM squat 300 x 3;3

- superset x 2
-- DB OHP 55 x 6
-- pull up +20 x 6

- stretch