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5/10/14 Saturday BW=159.4

paused squat 5x135, 5x155, 5x185, 5x185, 5x185
barbell lunge 5x135, 8x155, 8x175, 8x185
calf raise 3x15x220

feeling worn down this week, skipped basketball on friday to get some more sleep.
been working my quads, hamstrings and hips daily. and I am starting to feel a cumulative effect to all my work.
progress for sure. My lifts are coming along and I am feeling near perfect lately!!!! 

5/2/14 Friday BW=162.4
b-ball 1.5 hours
ring dip 8,10,10,10,10
ring chin 5x8

5/3/14 Saturday BW161.0
paused squat 5x135, 5x155, 5x165, 5x175, 5x175
barbell lunge 8x135, 8x145, 8x155
calf raise 15x180, 3x15x200

5/4/14 Sunday BW=160.4
ring push up 5x25
ring row 5x10

Feeling great lately, been getting in weight work and basketball. staying up on the smashing and mobility.

Moving better, and squats actually feel good again. total turn around.

4/22/14 Tuesday BW=160.6
ring dip 10,10,9,9,9
ring chin 5x8
ring push 5x20
ring row 5x8

4/23/14 Wednesday BW=161.0
back squat paused 5x5x135
barbell lunge 135# 4x6

Feeling sooo much better. Dusted off the squat rack and gave it a try. Glorious!

Improvements are coming quicker now. Its like I am dealing with some root causes, instead of hearing the doctor tell me to take more ibuprofen/ You will have low back problems the rest of your life. Thanks.

Definitely going to take more time for maintenance from now forward.

4/8/14 Tuesday BW=?
ring pull ups 7,7,7,7
ring dips 4x10
ring rows 4x7

4/9/14 Wednesday BW=?
ring push ups 5x20

4/12/14 Saturday BW=159.6
pistol squats 5x8
ring pull 5x8
ring dips 8

4/13/14 Sunday BW=158.4
ring dips 4x10, 15
ring rows 5x10
ring push 5x20

4/14/14 Monday BW-159.4
b-ball 1.5 hours

Way behind on the log. I am actually healing up nicely. Still doing nothing but BW ring work, which is slow progress.

stretching regularly. been trying to eat better, have been maintaining weight but leaning out. good stuff.

even this morning after working all weekend and getting minimal sleep. I can touch the rim from a run up. ~30"

With how long I've been off, and how beat up I am I am optimistic that I can get over the rim again before I die!

4/2/14 Wednesday BW=159.8

pistol squat BW 4x8
ring pull up 5x5
ring push up 5x10
ring row 5x5
GHR 1x5

Played b-ball on monday. back is feeling better, I've still been working on one leg take offs on low hoop.

Super impressed with how much harder BW movements are on rings. I figured that I would be able to bust out a muscle up easily.

Turns out I'm not even close.  Technique, flexibility and strength work will be needed to get there.

 
3/23/14 Sunday BW=160.0

decline bench 4x8x185
BW row 10,10,10,12
pistol squat 5,6,6,7

Motivation is low, still feeling busted.

3/16/14 Sunday BW=160.8

push up 50, 50, 30, 30
chin up 4x10
dips 3x25


slept alot today and did some body-weight work in the living room.

Yesterday's workout....

3/9/14 Sunday BW=161.8

bench 5x175, 5x5x185
pull up (wide grip) 3x10
dips 3x25

My back was bad this weekend. So no shot at lowerbody work. I am also going to lay-off basketball for the time-being.

It always seems that when you are feeling the best after an injury it comes back to haunt you.