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damn that sucks man, the knee issue. have you tried icing/foam rolling ITB/light stretching?

Yeah, I've been icing and doing light stretching as well as some self-massage/my haphazard attempts at trigger point release. Some NSAIDs, too. No foam-rolling, thought, because it means flexing those muscles to keep the knee straight (i.e. untwisted) and I'm not really feeling that at the moment. It feels a little better today. Full-on PT session tomorrow. Will hopefully get some decent answers about the toes and now this.

Also, I was talking with my mom yesterday during a break from all the chainsawing ( ) and she suggested that I talk to an orthopedic surgeon that one of her coworkers goes to. Starting to think that wouldn't be such a bad idea. But we'll see what the PT says tomorrow.

32, maybe 33 at the way outside? Really hard to tell. Will be easier once I can start jumping to a rim.

No workouts last two days. GF is on spring break and free during the week so I have made some decisions this week guided by, um, not my brain. Bad discipline. No use beating myself up about it, just gotta get back on the horse tonight and next week and so on.

Massage on Wednesday was amazing. It was all feet and my left shin. The dude kept talking about how many adhesions I have on my plantar flexors and being like, "I know why you hurt, man." And then he moved on to my shin and said, "I could play your tibials like a bass guitar." Even started counting out the adhesions along my shin and plantar. Lots. It hurt like a bitch but felt great after and I had more ROM (for a couple minutes, it faded eventually) in my left big toe than I've had in at least five or six years. Gonna go back next week for a proper PT evaluation and hopefully diagnosis of some kind, although the bone-on-bone all-cartilage-gone thing makes a lot of sense to me.

Last 5/3/1 bench workout tonight, gonna push it hard. One-day tournament tomorrow, weather's supposed to be awesome so I will enjoy the outdoors and try not to get sunburned and/or injured. Final 5/3/1 squat workout on Monday, indoor playoffs on Tuesday, then it's all workouts, all the time until club starts at the beginning of May.

Speaking of which, too much of my volume is still focused on strength stuff. I need to up the amount of work I devote to jumps and sprinting and reeeeeally cut back on weights. Which sucks, because I like lifting and am less discouraged by it than I am by jumps. But that's exactly the point. Now that it's light out after work, I think I can do jumps at a park near my gym and then do a really short full-body workout (like one top set for squats, one top set for bench, plus one LB assistance and one UB pull, plus core...maybe 30 mins tops).

Only one decent thing to report about the workout today: bench press!

Warm up
jog x7mins
usual
pogos 3x5-8
stiff leg ankle hops x10

Work
SLRVJ xa bunch -- not so hot, or at least a couple of the jumps off my right foot were okay but left all sucked and most of right sucked
bench 3x175, 3s185, 7x195  
chinups x10, 6 -- elbow and upper left arm fail

Cool down
stretch

Core
crunches x100
back extensions x60

According to the timinvermont one-rep max calculator, that's a one-rep max of 235 for the bench, or 20 pounds heavier than I've ever actually lifted. And my elbow was not having a happy day. Part of me thinks I should cut back on weight (i.e. intensity) for all exercises and focus on higher reps, get back to basics with technique and make sure my tendons and ligaments are up to speed with my musklez.

what muscles/

All of them.

exercises are best for hitting a tennis ball harder on a serve and forehands and backhands.

Serves and forehands and backhands.

what would the set/rep ranges be?

Thousands and thousands and thousands.

Occurred to me today that it could be the fact that my toes were in a weird position for years while I fenced, especially the left one.

This is a famous video in the ultimate community (and Beau is a famous player). Skip to about 32 seconds in. http://www.youtube.com/watch?v=Kst2yrNJolY.

Never gonna do that, I don't think. But he's an inspiration to us more grounded players.

I don't know, I guess I'll find out next week. Today, instead of working out, I got drunk with coworkers. Good night everybody.