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thanks man, good tips.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: lower back tightness still there but barely, posterior lateral right knee tweaking during squat warm ups, left toe freaked out at the end
MENTAL STATE: very good

- warm up

- paused squat 260 x 3,3
overpowered the shit out of that shit. bar was flying on all reps. 265 next time. like i said posterior lateral right knee was bothering me during warm ups but i focused on keeping good glute engagement and spreading the floor and it was fine. sweatpants might have been causing the problem.

- superset x 3
-- DB OHP 35 x 10
-- pull up x 8,8,5+3

- cable row 70 x ? a bunch

- decline sit up 45 x 5

- band pull down x 25,25,25

- DB RDL 80s x 10,10+15s hold

- stretch

- shoot around and a few jumps
on fire, hitting over 80%, touched rim off SVJ, DLRVJ approaches were meh and on my first four-step my left big toe started screaming at it me like it hasn't in literally years. pain went away pretty quickly but i did an SLRVJ off right, touched rim, and called it a night.

pretty freaking pleased with how i jumped considering it was at the end of the workout. will see about getting up early and jumping tomorrow, then again possibly on saturday, but up in baltimore. also promised the gf i'd do yoga with her on saturday, so i'll try to work out first. 

attaboy.

this morning:

- dribble and shoot around x 25-30 mins
back tightness seriously hampering me this morning. it was good to get up and move around but i could barely do a layup, let alone real jumps. did some kellyb style glute activation walking and will continue throughout the day.

this evening:

WEIGHT: 176.5
SORENESS: none
ACHES/INJURIES: lower back a little tight
MENTAL STATE: okay

- warm up

- jumps x a few
very off, did some SLRVJ, as well

- bench 210 x 5,5,5
there we go.

- superset x 2
-- low cable row 90 x 15
-- hip thrust x 25

- superset x 2
-- DB shrug 65s x 20
-- curl 25s x 10; 30s x 10
-- tricep kickbacks 15s x 10; 17.5s x 10

- hip thrusts x 25

- stretch

my abs have never been sorer than after high-rep toes to bar during my brief crossfit phase ~5 years ago. i did one of those descending rep workouts, something like 10-9-8-...1 for time of dead lifts, dips, pull ups and toes to bar and i could not stand up straight comfortably for two days.

https://www.facebook.com/photo.php?v=654322527942600&set=vb.121926314515560&type=2&theater

:13, :21, :28, :37, :49, :1:23. disgusting.

lower back is super tight again today, worse than yesterday. i'm trying to figure out what that's from because it's not normal, first time i've had this kind of discomfort since i can remember. i stretched my hips out a bunch before bed last night and i still feel like an old person getting up off the couch. the only thing i can think of is the kroc rows, which do put some torque stress on the lower back. but i've been doing them for a few weeks and no problems. maybe it's because i decided to sack up and jump to 80lb DBs?

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: lower back a little tight
MENTAL STATE: good

- warm up

- SVJ x 5
- DSVJ x 10 (alternating LR and RL)
- SVJ x 5

- paused squat 260 x 3,3
super explosive

- bench 210 x 5,5,4
fucking god damn it, should have had 'em all.

- pull through 150 x 20
- kroc row 80 x 19(R),20(L)
- pull through 150 x 20

- stretch

little fuckers were throwing a party on the basketball court so i only had time for a warm up, a few layups and 1-2 SVJ and one-step jumps before they kicked me out to set up. it wasn't on the schedule. the lady who was in charge of setting up was a bitch about it, too: why don't people assume, as a baseline, that others are intelligent and generous? fuck it. rest of the workout was really good, jumps very springy, CNS firing. would have been a good day for jumping. jaio;wen;aoibha;osidgjhas;doicjas;idn 

a bit later on, did grip work with the COC.