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slept like shit friday night, fell asleep in the afternoon instead of going to the gym and when i finally got around to it, place was closed.  (i was up at my gf's in baltimore all weekend, so was relying on her school's gym). went sunday midday instead. also, my diet sucked this weekend. poor quality food, not enough protein, too many sweets. this is a problem when i go stay with her. need to think about a solution.

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ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL/LACROSSE BALL/SMR AFTER WORKOUTS AND ON REST DAYS.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.

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BW = ???
SORENESS = none
ACHES/INJURIES = toes
FATIGUE = moderate

- warm up

- sprint 2 x 10y

- DSVJ x 3
ew

- DLRVJ x 10
these sucked, not sure if it was the strange setting or dim light or the fact that my legs felt heavy and dead. got one jump around 31-31.5 and the rest barely 30. ouch.

- DL bounds 2 x 10

- squat MSEM 2 x 3 x 315
standard, very good depth (stupid gym had mirrors everywhere so i was staring right at myself)

- lat pull downs 10 x 60,60,75

- stretch

also slept like garbage last night and had to get to work at 7:30, so i will try to work out tonight but don't have high hopes for much in the way of good performance. oh well. kind of a lost weekend training-wise.   

Just read this, lol at the counting 60m.  6.5 while counting without spikes isn't good, it's freaking world class fastest man in the world type time.  Which might be a good reason to reconsider your method.   

+1 i hadn't noticed that before, either. counting in your head while sprinting as a way to time yourself... 

squatdr sighting at 3:15!! 

<a href="http://www.youtube.com/watch?v=Yk1IN4OVQxg" target="_blank">http://www.youtube.com/watch?v=Yk1IN4OVQxg</a>

we have a way of determining the fastest man ever known. it's called elite-level track and field. you know, where a bunch of very fast guys meet in an organized competition and race either for money or for a medal? maybe you haven't heard of it, but there are a few big competitions a year. the world record is now almost half a second faster than bob hayes's WR.

so you can argue that he's the fastest man the world has ever known, but you'd be objectively wrong.

<ONE MONTH OF REALLY SOLID PROGRESS, INCLUDING A REPEATED PR OF ~33" AND ME ACTUALLY HANGING ON THE RIM FOR THE FIRST TIME AFTER A COUPLE OF MONTHS OF BEING ABLE TO GRAB IT WEAKLY>

last few days:

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ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL/LACROSSE BALL/SMR AFTER WORKOUTS AND ON REST DAYS.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.

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12/1/2011

- lacrosse ball feet, butt, shoulders

- warm up

- sprint 2 x 10y

- DSVJ x 3

- DLRVJ x ~15
inconsistent but flew on a couple. also, did something i'd never done before: hung on the rim after grabbing it. usually i release right away or i'm not quite high enough to get a good grab. but i actually hung there for a couple of seconds. yeah, that felt good.

- MR half tuck x 20,20,16
ankles bugging

- squat MSEM 2 x 3 x 320
solid but not great, will not go heavier on these for a while

- OHP RP x 8,3,3,3,3

- chin up RP x 8,3,3,3,3

- stretch

12/3/2011

- warm up

- depth jumps 3 x 5
meh

- MR half tuck 3 x 20
good

- squat MSEM 3 x 315,320

- SS1: BSS 10 x 110
- SS1: DB bench 10 x 110
- SS1: DB row 10 x 55/e
- SS1 info: 2 rounds, no rest between exercises, 2 mins between sets

- foam roll

-stretch

12/4/2011

soreness: butt, quads, back

- touch football x an hour or so
weird dead feeling in elbow/upper arm that i started getting while squatting, and previously had only gotten while squatting, came and went throughout.

12/5/2011

BW = ???
SORENESS = glutes, quads, back, obliques
ACHES/INJURIES = toes, left elbow, radiating up and down, right wrist
FATIGUE = low

- warm up

- sprint 2 x 10y

- DSVJ x 3

- DLRVJ x 12-15
a few really good, hung (dangled) on rim a couple of times, some other good ones, some okay ones. surprised given how sore i was.

- MR half tuck x 15,15,18
legs dead for some reason

- squat 3 x 5 x 285
good

- roll left arm on lacrosse ball x a bunch

- pull down 10 x 40,50
trying to get to where i can do a true full ROM pull up. can do a true chin up now but pull ups get stuck. will work on pull downs for the time being.

- stretch

^ get the most basic micronized creatine by higher power. put in hot water/coffee to solubilze/dissolve. then mix with cold whey protein shake. load 5g/day for a week. maintain 2g/day. win

i might do this when i switch back to lots of squatting. hm...

thanks kf

180 kg / 400 lbs deadlift today. That's a 2.19 ratio.