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i warm up squats like so:

HIGH BAR
- bar x 45-60s in bottom position, moving around and bouncing and rocking back and forth
- 95 x 5 with long pause at bottom
- 135 x 5 with long pause at bottom
- 185 x 5 with pause at bottom
LOW BAR
- 225 x 3-5 with pause at bottom
- 275 x 2-3 no pause
- 315 x 1

then work sets. why on earth would you max out AFTER doing other work sets? that'd be like running a few 400s and then trying to max out your 40.

 

people have such short memories. that's an awesome dunk but the dunk of the year is JR smith's oop from early january, where he caught it at his waist, mid-flight, and reverse tomahawked it.

 

I'll never squat as pretty as you or KF. If I was going by that i'd never bother with backsquat whatsoever. I have to compare the two relatively, not absolutely against others.

yeah i know you'll never squat like KF (don't limit yourself against me, though!). your body's completely different. doesn't mean you can't try to focus on smooth, continuous movement.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none, although i haven't tested my hip at all today since my walk to work this morning
MENTAL STATE: tired, satisfied, had a really productive day but long (11 hours) day at work and i'm going to NYC tomorrow to visit my bro so just pretty content

- foam roll and mobility x 45 mins

gym in the morning tomorrow, will see how it goes.

Lol! You guys are starting to sound like you don't believe I can do this? That hurts.



But its ok.

go look up rip's old journal if you want to know why people are skeptical of "i jump over 40 but i don't have a camera/my camera ran out of batteries/i left it at home today next time i promise guys".

last night

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right hip wonky, esp. during running/walking fast; right ankle sharp but not terrible pain during push presses; ankles both a little off, maybe because of new shoes
MENTAL STATE: happy, strong sense of accomplishment because i busted my ass on some work on my day off and got it done

- warm up

- rudimentary hops

- easy short sprints to test hip
hip failed test.

- squat warm up to 185

- jump squats 40(2x20 DB) x 3,3,3

- push press 145 x 4; 115 x 4,4,4

- C1: hyper +25 x 10
- C1: DB row 80 x 10
- C1: thick band pull down x 10
- C1 info: 3 rounds, 20-30s between exercises

- stretch

decided to play it safe with the hip. no sense at all in aggravating anything. hip felt okay again this morning but i was walking extra fast to work and it started announcing itself so i slowed down. discomfort has spread around to the front and medial side of my hip flexor and seems to set in on hip extension during locomotion. the hypers did not bother it at all, nor did the jump squats. it felt fine during squatting but i didn't feel like risking any kind of load. gonna take some more ibuprofen.

no idea what was up with my right ankle during the push presses, that's not a problem i've had before and it wasn't bothering me otherwise.