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how's your finger/hand healing?

both are good now, thanks!

that laceration has healed up. Though, I think i'll have a permanent scar, but it's pretty much unnoticeable.

right hand is good today.. actually played tennis with it today, feels good. I was gripping the rope too hard when I was going "max speed" on the jump rope, I should have been more relaxed.. definitely my error on that one.

Felt really good today playing tennis. Body is feeling light & snappier. Actually achieved a significant tennis PR too finally, i'll journal it later!

Man i've just been watching this Mutaz Barshim jumper move.. It's so beautiful.

I need to do more leg+hip swings, hip+shoulder mobility exercise, as well as keep getting lighter.

pc man!

look at the SL bounds from this high jumper (barshim), sexy

https://www.youtube.com/watch?v=jq29-fT8TcA#t=53s

<a href="http://www.youtube.com/watch?v=jq29-fT8TcA" target="_blank">http://www.youtube.com/watch?v=jq29-fT8TcA</a>

look at the little warmup jump at 1:20 

https://www.youtube.com/watch?v=8lCcQF6iEvA#t=1m19s

<a href="http://www.youtube.com/watch?v=8lCcQF6iEvA" target="_blank">http://www.youtube.com/watch?v=8lCcQF6iEvA</a>

saw this on a related vid, great high jump battle

<a href="http://www.youtube.com/watch?v=BcIkBPkWxt8" target="_blank">http://www.youtube.com/watch?v=BcIkBPkWxt8</a>

they went at it again

<a href="http://www.youtube.com/watch?v=8lCcQF6iEvA" target="_blank">http://www.youtube.com/watch?v=8lCcQF6iEvA</a>

high jump

felt a bit tired today... based on that: friday = some light tennis, saturday = rest.

should break into the 150's (159) tomorrow or sat.



12/10/2015



Bio: Morning

sleep = 9 hours
wakeup = 9:00 AM
bw = 160
morning resting heart rate = 43
soreness = calves (too much, blame jump rope), left jaw
aches = left jaw, left shin
injuries = some toe nails


left jaw possibly achy/sore from the "mouth closed jump rope" drills last night.. it went away a few hours after I woke up.




Session: Morning/Afternoon

10:00 AM - ~12 AM

warmup run:
- ~1 mi

jumps:
- L-SLRVJ max: ~10'4"
- R-SLRVJ max: dno, backboard touches
- felt crappy.. jumping with an achy shin is never fun

run:
- ~3 mi
- midfoot
- ran good but felt crappy mentally

lifts:
- too dead to perform any other lifts

MSEM very deep squat, heels elevated:
- in my saucony running shoes
- 135 lb. x 1, 1, 1, 1, 1
- felt good, kept it light

MSEM romanian deadlift (3 second pause):
- 175  lb. x 1, 1, 1, 1, 1

plate swings:
- 45 lb. x 8
- should have warmed up with 25 lb plate first.. shoulder felt odd for a few hours after this set.



Food

- 6 egg sandwich on thomas english muffin
- 1 x greek yogurt



Food

- 1/2 lb. cheese burger with chopped tomato, lettuce, and lots of jalapeno



Bio: Evening

bw = 161



Food

- 1 x greek yogurt



Reading

- SSTM for coaches: ~15 pages



Computer Programming

- none



feel pretty beat all day.. when I feel this weird fatigue in my "brain to heart" link, it means I need to rest a day or two.

since i'm not running or lifting fri/sat, and I already trained today.. i'm cutting my calories a bit more than usual for these 3 days. I'll go back to "normal" on sunday.

pc!

really cool.. i love this 360 tech.

Found this earlier in relation to the Justa method. What I do is a variation of given the 2 reps instead of just singles.

http://www.davedraper.com/fusionbb/showtopic.php?tid/29397/

niice



as for putting on the belt out of nowhere .. dno, i'm not a fan of it. High frequency squatting itself should make the bar feel lighter. Whether or not your lower body can lift it out of the hole is another question. High frequency squatting should do wonders for your back/core/etc.

If your form goes to shit after 110 kg but you still want to go heavier, you can transition into half squats.. but you have to literally change the exercise in your mind. I would also hit a "repeat" single at the last weight you just lifted deep, but with the higher depth (half) before adding more weight to the bar. I wouldn't add more weight until that feels comfortable form-wise, then it is safe to move up. But you definitely don't want to perform heavier half squats if your half squat form is crap too, that's definitely not safe. At that point it's just stay at your heaviest weight with great form (+ ~0-10 lb) and hit several more singles.

my 2 cents

pc!