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Last workout of the first decade of the 21st century. Cut upper-body work today because my biceps feel like they're about to get strained. I mean, like I strained them a little bit the other day and probably shouldn't push my luck. Anyway, apart from that it was some high-quality work.

Warm up
shoot hoops
varsity warm-up

Work
heavy kb swings x5 supersetted with
max RVJ x3, x6
depth jumps 3x3x24"
lots of rest
squat 3x5x270 (hard)

Cool down
stretch
shoot some more hoops

Got some good height on a few of the RVJs, maybe 31-32." Hips and hamstrings were pretty sore so I feel okay about that. But the whole thing still doesn't feel very smooth and some of the jumps were just awful. More practice will help.

*UPDATE* Noticed that in my post about the last workout, I listed my DL as 5x265. That would have been some weak sauce. It was 5x320. Also, forgot to post yesterday that I did indeed go to the gym, get some light mixed cardio in (shot hoops, a little elliptical, a little running, a little jump rope) plus foam rolling and a good long full-body stretch. Wise choice.

nice PR mang!

spreading the holiday cheer to your back squat.

Thanks man! I guess this starting strength thing is popular for a reason.

cowed77: I weigh 168-172 pounds or 76-78 kg.

Signed in to report that I am sore as hell today. I think it has to do with my food intake yesterday. Thinking about a gym trip later for some hoops, light cardio (32 degrees with a windchill of 24 is too cold to run outside), foam rolling and stretching. At the moment, time to eat and take a nap. Having a paid week off of work is just the best.

Not even gonna talk about vacation, no serious workout worth mentioning, just a bunch of long walks and some random jumping here and there, mostly onto walls and stuff. However, despite that and eating like shit today, and feeling like crap at the gym, I set a PR in each working set (well, except bench, kind of).

Warm-up
the usual, kind of half-assed

Work
squat 3x5x265 PR
bench 5x185, 4x185, 5x185 (lost focus in middle set; this was hard)
==>interspersed with bench warm-up sets: pullups 4x5xbw
dead lift 5x320 (fuck yes this felt hard but great)

Cool down
stretch

~24" drops:
- 30 forward
- 30 backward

surprisingly felt very hard.. 18 felt ez as hell on warmups.. legs got shaky quick on the 24"'s tho..

About that... How do you generally warm up for depth jumps/drops? I assume from this that you do a few from lower heights before your work sets. I'm curious because I'm doing them with Starting Strength, and the other exercises have very prescribed, gradual warm-ups that really seem to help. But I've been kind of just launching into the depth jumps after my general warm up.

We just got 18 inches here in DC...

Yesterday's workout = money.

Warm up
the usual, but did it right for the first time in a couple of weeks

Work
Squat 3x5x255
Bench 3x5x175 (the second set felt a little wobbly and I didn't hold my shoulder blades together the whole time, but the weight was moving)
Pull-ups 4x5xbw (in between bench warm-up sets)
DL 5x310

Cool down
stretch

DLs felt great. Also I totaled up the weights for the work sets I did and it came to 11,400#. Not including the pull ups it's an even 8000#. Feels cool to put it that way. I moved almost six tons of weight in an hour of lifting.

The holidays are a great time for many reasons, but they sure make it harder to get to the gym  Anyway, yesterday I just had time for squats, but I finally felt like the form was back and I started progressing again.

Warm up
abbreviated

Work
Squat 3x5x250

Cool down
stretch

Stupid life got in the way again today...cousin is in town who's headed out to Iraq in January, last chance to see him. There are priorities and then there are priorities. Anyway still got an abbreviated workout in. Form felt like garbage again but the weight wasn't hard. Also I got stuck in a rack that's right in front of a mirror, which I absolutely hate.

Warm up
quick jog to gym
mobility
USATF foot warmup

Work
Squat 3x5x235

Cool down
stretch