Adarq.org

yesterday:

BW = 173
SORENESS = none
ACHES/INJURIES = left knee much improved but still a twinge when i pull against resistance or internally rotate thigh with knee bent
FATIGUE = moderate

- tennis x 2 hours
shaking off the rust. had some good rallies and some derp moments. fun and good to get the HR up.

- overhead mobility work x 10-15 minutes

- stretch

jason genova video

lol, his website is in the third person, like a fan site.

haha, that's why i abandoned formatting for the most part. too much of a pain in the ass.

damn, nice job man. the first jump in particular looked really powerful.

meh, you're not wrong.

BW = ???
SORENESS =
ACHES/INJURIES = low back a tiny bit post-training, left knee but only in certain movements/positions
FATIGUE = low

- warm up

- DSVJ x 3
30.5-31, very good

- DLRVJ x 13-15
better than the other day, best in a while. hanging on rim easily. 32.5-33. dropoff was pretty steep, did a few approaches with no jump after that.

- MR half tuck 3 x 30
third set best, right calf got a little tight

- squat MSEM 2 x 3 x 325
strong except first rep of second set

- bench 5 x 145, 3 x 155, 10(11?) x 165
lost count on last set, lol

- DB row 3 x 10 x 75
no 80 lb DBs in gym, will stick with 75 one more workout and then try 85

- ab roll out 3 x 10 x 145

- SMR x 30 minutes

- stretch x 40 minutes

took some extra time at the end to really dig in a few places. felt good. nice workout

EDIT: diet for the last two days:

yesterday
protein 174g
calories 2495

today
protein 208g
calories 2687

  Just skip the first rep, start with the 2nd.

lol'd in real life. 

thanks avishek. i'll try to take some video the next time i'm jumping at all well.

i do tend to do depth jumps only as a replacement when the court is unavailable for DLRVJs. i shy away from them in part because there's no easy way to get feedback other than the mirror and my own feeling: it's totally possible that i was jumping as high yesterday as on days where i feel great but there's no real way to know.

what would really help is the jump mat, which my gym has at another location, where it's never used. need to just go get the damn thing myself.

also yes, my eccentric is probably pretty slow.

yeah you don't need to gif it, you need to super slow-mo it.