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squats look sturdy but not quite full depth. don't quite understand what you didn't like about the shoes, if you had a little bit more heel i bet you could break parallel. OTOH if those are comfortable then there's no super compelling reason to go deeper. you're not prepping for a PL comp.

it's hard to tell on the DL, maybe because your shirt is wrinkly or something, but is your back rounding a little?

Thx for the feedback.

Yeah the first two reps were shy and the third just got there. I'm using a slightly lower bar position than previously and with flat shoes I felt really solid sitting back and was hitting adequate depth and also feeling it in all the right places. The shoes kind of felt like they were pushing me forward and slightly off balance. I think I actually need to pick a pair of shoes and just stick to them really. Squatted again last night using chucks and had the same issue. Will expand more in another post.

Pretty sure the DL is the jumper bunching on top of the band for the shorts but it's definitely something I've been working on and need to continue working on.

Sunday 24/07/16

Wife ran a 10k at Run Melbourne today so we were up and walking around all day. She did it in 47 min which is pretty good considering she's had a virus recently but she was really hoping for 46. Apparently a difficult course though with some decent hills which would have added time.

PM-
daily mob circuit- need to do this daily. Body feels so good after it.

Summary of week 3-
Shit week from a sessions perspective but considering I was sick I still managed to lift twice and get a ball game in. Joints are achy but not sure if from sickness or not. Diet has been largely ignored this week and that may also be to blame. Will weigh myself tomorrow morning but have a feeling I may be up to 94ish again. Not too worried as is comes back to 91 within a week and a half. That's where the work starts.

Plan for week 4-
Want to hit all lifting sessions, jump circuits and daily mob. Will aim to do the second track session only. Still have a bit of this cold and it's going to be cold as fuck tomorrow morning and potentially wet so being out in that at 6am isn't going to help me. Should be able to hit the rest though.

Ball game last night.

10 seconds to go and scores are level. They've got the ball and 1 guy is holding it for a final shot. He makes his move, misses and we get the rebound. I sprint, get the outlet with 4 seconds left and am making my way towards half court. There's no one in front of me. I'm counting and figure I can at least reach the key for a decent shot. As I reach the half court line one of their players grabs me round the waist. Still in motion I launch it baseball style from the half. The ref blows his whistle to call the foul and time slows. I watch the ball spin and fade in a perfect arc and land flush off the back of the rim.  Shit went crazy. Both teams are up and the next two teams waiting to play were up too.

Then the ref waived it off   

I didn't see it as I was falling but he initially called the continuation then waived it off a second later. Lucky for me the foul was an unsportsmanlike so I had two shots and we had the ball. Scores even. 0.7 left on the clock and I had missed my previous 2 free throws. Missed the first. Shit shit shit. Hit the second and we win by 1.

Crazy game. We were missing two guys so had 6. Our best shooter did his ACL about 10 minutes into the game and we played the rest of the game with no subs.

I had an odd game. Felt cold and stiff before the game and jumping was completely off. No doubt in part to the cold and squats yesterday. Hadn't felt it since last week but my heel is still bruised. Felt that about 10 seconds in after the initial jump ball. Shooting and ball handling were a little off but I partly blame the ball that was about 20% flat. Refs refused to change to another one which was just ridiculous. I did hit some outside shots though which is a part of my game I often neglect.

Body is banged up this morning so will rest today, do my general mob circuit and then train again tomorrow. Will skip all track work this week and get back on it Monday morning.

Never got around to doing a two week summary:

Haven't yet completed all sessions as prescribed yet. It's definitely doable and should not be a problem. Life is pretty much back to normal for me with kids back to school after holidays and having family here from overseas and interstate. Have a cold this now which is a bitch but that should be gone by the weekend.

Squats are feeling great. I'm squatting to parallel and I've accepted that and am comfortable with it for now. I feel stable and strong in that position. I may chase ATG squats at some stage in the future but don't really see the point right now. I'm a SL jumper to begin with and my DL jumps have very little knee bend anyway. I'm also noticing some good size differences in quad and glute mass.

I have to admit I was skeptical of the amount of upper body stuff programmed in when I first received the program. Having said that I like the amount of overhead pressing and chin/pull up work involved. Shoulders and back are feeling great.

Things to work on:
- completing more sessions each week.
- actually doing the ab work. Have finally found a way to set up my bench to resemble a slant bench
- focus more on recovery. Now that things are more back to normal and on schedule sleep and the daily mob need to be a priority.
- food- aiming for 2,400 cals for the next two months (240g P, 180g C, 80g F). This should bring me down by 4-6kg which is where I want to be. Without taking on too much Entropy here I feel I would be best served around 88-90 and around 10-12%. I think these numbers also aren't too restrictive to place too much stress on me.

19/07/16- 5pm

Squat-
bar x 10, 60 x 5, 90 x 3
115 x 4, 102.5 x 7, 7

OHP-
bar x 10, 40 x 10, 10

Chins-
bw x 5

Training was a bust today. Have a head cold and squats were hard enough let alone being able to do much else afterwards. Was squatting with blocked ears which is a bizarre experience. Luckily balance was ok.

Needless to say I skipped the morning track session. Depending on how things go I may do a reduced week this week. Have a ball game Wednesday so will see how it pans out.   

It's funny when you talk about a dunking mindset. I've never thought about dunking during a game except on the fast break or from a tip in (my only in game dunk ever). This changed for me last week as I felt super energetic during the game but I know it will take while to actually attempt in traffic dunks. I like your mindset though on not rushing though. Also, it probably clicks and you get the feeling once you actually do it for the first time.

Nice job with the track work! I hate running 300s they are absolute death. It's really hard because with 200m you can just try and run as fast as you can the whole way if your fitness is good enough. With the 300m you've got to really plan it. I try and run the first 100m at 90% and then maintain the pace around the bend and try and accelerate again coming into the straight. Of course when you're actually running it's a lot harder to do that since you get to the straight and the last thing your body wants to do is accelerate. The only good thing about the longer distances is that it's easier to improve the times just from improving fitness.

Cheers mate. I actually intended to go at 90% and just maintain for the entire run but forgot after about 10m and ended up at 100% then faded badly.

Like you said though as my fitness improves I expect much better times.