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sucks about the failed booty call.

and no, i wouldn't try to go for 500 again right away. it might have felt easy but you felt like shit the next few days. you don't need to hit an absolute 1RM PR every week.

the day that i strain my elbow doing a windmill will be the day that i retire from training a happy, fulfilled man.

low sleep DEFINITELY affects sex drive for me. even just a couple of days in a row. can't hate on wanting the extra cash but weird hours mess you up in all kinds of ways.

was supposed to do jumping assistance stuff and upper lifting yesterday but was wiped out so i bagged it and cooked instead.

WEIGHT: ???
SORENESS: hams a little
ACHES/INJURIES: left shoulder achey
MENTAL STATE: good, frustrated
STOPWATCH: ???

- warm up

- DRLVJ x 5,5,5 + 5 RL
submax, just practicing. court was supposed to be open but the gd website was wrong again. that hasn't happened too too much recently but very frustrating when it does.

- pogo x 10,10,10
focus on extending through the toes

- squat MSEM 305 x 3,3

- superset x 2
-- DB OHP 55s x 6,6
-- pull up +20 x 7,6

- stretch

\
Going to have to figure out how to change my squats and deads though.

end of caloric restriction = MOAR VOLUME.

i would just start drilling it with a ball in your hand. both sides, lots and lots of submax reps that start with a dribble or two. movement efficiency/learning the skill is the first step. see, e.g., the t0ddday method that i've been advocating. don't add max effort until you can do the movement you're looking to do confidently and well.

measurement is easier with no ball because you can use amount of hand over rim as your ruler, but practicing with a ball is more, um practical.

or, just watch the dream teach lebron: https://www.youtube.com/watch?v=CH4AjDgl1Ng

or dwight howard: https://www.youtube.com/watch?v=eKaoobM5D24

Yeah fuck him, the majority of people out there are trainers and the worst ones tend to be the "actual trainers"

yep. this is also why i've stopped offering advice to people. more often than not, even if you have good advice and good intentions, if you offer it unsolicited they think you're an asshole. because giving unsolicited advice, free of any context, is for assholes.

anger jumping ftw.

 

your squats are fine. smug smiles are for epic douchebags.

lol i wish i hadn't been so sore. might have PR'd. 

WEIGHT: ???
SORENESS: hams, glutes, quads, lats, lower traps
ACHES/INJURIES: none
MENTAL STATE: tired
STOPWATCH: ???

- warm up

- DLRVJ x ~12
trainer dude who pointed out that i was tilted on my squats asked if i wanted some advice after my first four-step jump, which was a horror show. soreness+tiredness+lack of focus=31". i said, no, and he kept smiling and kind of said, "really?" and i said, "really, but thanks for the offer." and then i jumped 33.5-34.5 the rest of the time with maybe one at 35. prick. i was mad at his smugness so i hung on the rim each jump. dumb. my shoulder is still not fully healed it's not that bad anymore.

- stretch

- DB swing 45 x 12; 50 x 10,10

- more stretching quads, hams and glutes

- squat 195 x 21
not good, lower back pump serious, endurance bad. harder than 230 yesterday in a way. i might drop the weight next week and do 185 or something.

- stretch

fuck that asshole. my squats aren't even that bad.