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next month will be given over to rebuilding and then building work capacity, which was never great to begin with and took a dive on my trip. i worked out regularly, at least relative to previous trips, but was unable to keep intensity or volume high enough.

starting today, will alternate between:

GYM

- low box depth jump 3-5 x 3-5
- jump squat 2-3 x 2-3
- squat 4 x 8
- GHR x ISO holds
- upper push 3 x 8
- upper pull 3 x 8
- calf raise x 20-30 total
- core

SPRINT/JUMP

- SL bound practice x 4-5 sets
- broad jump x 4
- DL bound 4 x 4
- DSVJ/RVJ x fatigue AND/OR
- sprint 40-60 x 4-8
- tempo x 800-1000
- core

OFF DAYS

- SMR/stretch
- core

on days when i can get up and go to the basketball court i will do that. just wrote again to the church to see about using their court, let's see what happens with that.

WEIGHT: ???
SORENESS: quads, glutes, hams, right plantar flexor by ball of foot
ACHES/INJURIES: none
MENTAL STATE: motivation was high earlier in the day but soreness killed it

- warm up

- 1-2 jump x 6,6,6,6

- submax DL bound x 8,8,8

- submax sprint ~40y x 4
in my new very cheap sprinting shoes

- stretch

wasn't much but my body was not going to do anything at max effort today. fucking gross out, too, so humid. at least it was a little cooler by 7:30.

and weak glutes?

NO. insufficient mobility is the reason you can't squat deep. that is the only possible explanation for a healthy person.

Quote from: LBSS on July 03, 2013, 11:28:17 am

GOOD NEWS EVERYBODY. my GI tract is back to normal today. insh'allah proper appetite will return with it. excellent breakfast this morning: four-egg omelette with sliced fingerling heirloom potatoes, a bit of cheddar, and salmon. roasting potatoes is something i should do more often.

Where the greens at, yo?

in my lunch and dinner.

"hamstring dominance" is not the reason why you can't squat deep.

WEIGHT: 170.5 diarrhea is a bitch
SORENESS: none
ACHES/INJURIES: some tweaking going on in right plantar flexor/plantar fascia
MENTAL STATE: tired, extremely low motivation, had to rely on my old method of just forcing myself to walk to the gym and then deciding, well, i'm here, might as well work out

- warm up
there is no fucking space in the gym anymore.

- SVJ x 6
oh sweet baby jesus, these were unbelievably bad. i doubt they were 24. wow.

- jump squat bar x 3,3; 95 x 3
uncoordinated as fuck

- paused squat 225 x 5,5
not as atrocious, weight obviously very light even for my detrained/post-ill state

- superset x 3
-- chest-to-bar pull ups x 6
-- DB OHP 45s x 6

- GHR ISO holds x a bunch

- hanging windshield wipers x 5,5,5
feet left, feet right is one rep

- stretch

just a terrible workout, but good that i got it in. gonna take a while to get back in the groove. will resist the temptation to eat my face off to regain the lost weight. if it comes back gradually, it will come back well.

gonna start alternating upper vertical with upper horizontal. more tomorrow, including squats, because not gonna work out on the fourth.

where do you live again?