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some examples of things to do with the MB that are upper-focused:

1. supine chest throws: lie on your back with your knees bent. hold the ball at your chest and throw it straight up as high as you can. catch and repeat x 5-10.
2. overhead slams: stand holding the ball at about your waist. raise your arms overhead and throw the ball down as hard as possible. catch and repeat x 5-10. be careful if your ball is bouncy as getting hit in the face with a 22-pound object is not fun.
3. rotational wall slams: stand perpendicular to a sturdy wall with your knees bent, holding the ball around your waist. twist to throw the ball against the wall as hard as possible. catch and repeat x 5-10. you might have to play around with staggering your feet a bit.

T0ddday is obviously a huge supporter of overhead throws, if you have a big enough space then you should do those, as well.

drank too much last night. buddy i hadn't seen in a long time hit me up. also had a date, which will not lead to a second date (woman was not attractive enough). between the two things, too much beer. was a bit hung over earlier but not too badly. heading to the gym now (3 PM), hope it doesn't affect training too much. poor sleep quality last night (obviously alcohol-linked in part, see below).

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none (even the little hitch that's been in my hip for so long that i don't log it was not there)
MENTAL STATE: very good

- warm up
included 3x3 DL bounds

- DLRVJ x ~10
near-PR levels, a bunch of strong dunks with the dodgeball. excellent. one jump in particular something just clicked and felt different/better than the others. easily 36".

- squat 295 x 5

- bench 190 x 5

- RDL 235 x 8,8,8

- kroc row 80 x 21L,21R

- paused leg press calf raise +295 x 20,20

- stretch

wow, great workout. decided to switch squat and bench going forward to a kind of wave approach, so day 1 is 3x5, day 3 is MSEM x 8-10, and day 6 is 1x5 with more weight than day 1, and then the next week's day 1 uses that day 6 weight.

DIET
breakfast: smoothie, cup of coffee
lunch:
dinner:
other: cup of coffee

SLEEP
6 hours, plus 3 hours dozing but not sleeping because my fucking neighbors are having some construction done on their house that involves a power saw and a nail gun.

good luck in the meet! 

From the chest straitions alone im gonna wager that thats well below 10%.  5-8% would be my bet.

agree

Quote from: ChrisM on December 02, 2015, 09:45:56 pm

Whatever I eat lol Id estimate around 1.25-1.5x lean muscle weight.

Let's say your 12% BF.  You're like what 180 lbs?  That's 158lbs LBM. 

So you get 198-237g of protein a day without a concerted effort to count or get lots of protein + without the help of protein powder?!  That's a lot.  If I don't make an effort and just eat what I normally would eat, I end up with too little protein and too much carbs easily

+1 post diet or it didn't happen.

morning resting HR PR: 43 

need to get into the 30's.

lololol!

that would be eddie mercx status

possibly nastiest dunk since deandre jordan killed brandon knight that one time.