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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.

BW = 173.5
SORENESS = none
ACHES/INJURIES = none
FATIGUE = moderate

- warm up
major crossover breakthrough, got at least 8 or 9 in a row at one point

- depth jump 3 x 3
no explosion at all

- speed box squat 10 x 2 x 245

- bench 2 x 3 x 155, 10 x 155

- DB row 3 x 10 x 75

- stretch

Have you been practicing your jumps?

this is the most important thing. i squat over 2xbw but my standing vertical is hilariously bad because i literally never practice it.

kellyb, still bringing the knowledge. i got into him with it about race typing and athleticism a while back and we, shall we say, disagreed. but the man knows more about training than i ever will. great article.

also, an alternative on #8: instead of spitting on the floor, i wipe sweat off my face, rub my hands together and then rub the bottoms of my shoes. works like a charm even though the floor of my gym is old and dusty.

that juke is boss.