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WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right ankle a little, left shoulder a little but not bad, lower back and lower abs felt tight
MENTAL STATE: good

- warm up

- DLRVJ build-ups x a bunch
very poor, no power, 32.5 tops off of two and three and could not get it together off four. did a few one-step RL that were around 30.

- SLRVJ x a bunch/each
surprised myself by getting over 30 on my first jump off left. spent the next 20 minutes trying to replicate that with intermittent success. went down from three steps to two and had more success, bunch of jumps in the 30-30.5 range. something must have clicked, which is weird because coordination on the DLRVJ was so bad.

- superset x 2
-- pause squat 205 x 5
-- SVJ no armswing x 5

then the gym closed. spent a long time jumping, which is good even though my jumping was garbage.

WEIGHT: ???
SORENESS: lats
ACHES/INJURIES: right ankle a little
MENTAL STATE: good

- warm up

- jump assistance, sprint drills x a bunch

- DLRVJ, SLRVJ x a bit
very submax, no power

- superset x 2
-- X-band walk x 20/each
-- SL hip thrust x 20
x-band walks were challenging, used a fair amount of tension and took big steps

- DB step up 25s x 10,10

- DB SLRDL 35s x 10,10/each

- band ab pull down x 20,20

- stretch

crossfit sand digging. functional!

<a href="http://www.youtube.com/watch?v=lQsnmtI93ks" target="_blank">http://www.youtube.com/watch?v=lQsnmtI93ks</a>

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right ankle, left shoulder surprisingly bad during OHP
MENTAL STATE: good

- warm up

- jump assistance x a bunch: MR half tucks, ankle hops, rudiment hops
ankle okay for the most part, some weird tightness in left (?) soleus, the sideways rudiment hops didn't feel great, and glutes felt a bit turned off, especially on the outside. felt like my knees were collapsing a little during first set of MR half tucks. did some ISO activation stuff and later sets were better. all very submax.

- squat 185 x 8,8
felt fine, yay. left side of low back announcing itself. not yay.

- superset x 3
-- DB RDL 80s x 10
-- DB OHP 40s x 10
-- pull up x 10,10(5+3+2)
left side of low back announcing itself again. must be cautious. pull ups very weak.

- stretch

could have been worse.

no significant exercise since last wednesday. laziness + low motivation + snowstorm on saturday that made it impossible to go anywhere. ankle is mostly better, probably 85%. still some swelling, although the difference between my ankles may partly be semi-permanent from the damage my six or so right ankle sprains have done. some discomfort in end-ROM at dorsiflexion+eversion and plantar flexion+inversion.

back on the horse tonight. i will do some light jumping assistance but nothing intense, light squatting to test the ankle, some p-chain stuff, and upper push/pull. and maybe KB or DB swings.

speaking of the NFL combine, this dude broke the broad jump record and tied the vertical record. 44.5". that is two-handed-windmill-from-a-standstill territory.

<a href="http://www.youtube.com/watch?v=VfKBNax8MEA" target="_blank">http://www.youtube.com/watch?v=VfKBNax8MEA</a>

http://www.thescore.com/nfl/news/706183

jesus christ.

don't let the injury get you down! keep doing upper body lifting -- seated OHP could be good, and beach work. i bet that'll help, i always feel more swole and awesome after i do curls and tricep kickbacks, even though i know my arms are nothing to write home about. and keep up the pull ups, obviously. you can also do core stuff, russian twists, bw reverse hypers or supermans, any kind of crunch variation. and band pull aparts. get the juices flowing, be doing SOMETHING. it'll help immediately and down the line.

but good call to stay off it and let it heal. and i hear you on being crestfallen, that's really the perfect word for that feeling. in the immortal words of bill clinton, i feel your pain.