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jesus, sounds like a lot. all of those exercises in sequence are one set? or each group of three is one set? your training seems to have mostly focused on fitness, above everything else. how do you think that's working out? do you think you'd be better off doing lower volume and higher intensity? i've been doing much lower volume but higher intensity stuff (every sprint i do is 100% effort) and i'm not convinced it's making me faster or able to jump higher or anything. i'm torn between thinking that i'm being a pansy and should kill myself with workouts like that, and thinking that i'm so close to my goal as-is that if i start to kill myself to "get in shape" it'll detract from the main purpose of my training, much as squatting did for so long.

i can't wait to dunk so i can shift focus to something else.

i think it's "fartlek," fwiw.

<a href="http://www.youtube.com/watch?v=CE9cpTPwYvw" target="_blank">http://www.youtube.com/watch?v=CE9cpTPwYvw</a>

0:50 is insane.

what's the fitness circuit on tuesdays?

yesterday:

WEIGHT: 174
SORENESS: none
ACHES/INJURIES: left shoulder
MENTAL STATE: really good

- warm up

- DLRVJ x ~15
not the best but consistently 34-35, mid-palm. approach still a bit inconsistent, not getting as much out of it as i can sometimes.

- SLRVJ x a few
tried a bunch of stuff, including walking out from one step out to two and three, and taking a longer run-up to build a little more speed. all awkward, lots of room for improvement. will keep doing some of this technique guesswork after DLRVJ, it's a good way to get in some more jumps without stressing myself out too much.

- superset x 4
-- bench 135 x 8,8,8,10
-- BOR 135 x 8,8,8,10

- superset x 3
-- assisted natural GHR x 8
-- leg press 400 x 10
-- paused leg press calf raise 240 x 8
-- pallof press 80 x 10

- superset x 2
-- smith machine shrug 225 x 12
-- DB curl 25s x 12
-- tricep kickback 30 x 12; 20 x 12

- stretch

great workout, rep work for upper body feels awesome. still working out a lower body routine -- 400 maxes out that leg press machine so i need to switch to the other one -- but i think i'll alternate GHR and RDLs supersetted with leg press and calf raises.

was looking at the barshim jump again: seems his penultimate step is shorter than the final step. do my eyes deceive me?

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left shoulder
MENTAL STATE: low motivation, had to force myself out the door

- warm up

- SL bound shit
t0ddday sent some comments on that vid and i tried to incorporate them but no real success. my LLL and RRR bounds are very bad. messed around with some different things trying to get at least one bound at a time "correct." just gotta keep working at these.

- sprint 30m x 3; 50m x 4
4.4, 4.6, 4.6; 7.0, 7.0, 7.0, 7.0 -- third rep was actually 6.96 on the stopwatch but i think i cheated a bit on the click.

- 50m acceleration 50m float x 2
these are stupid, just wanted to get some 100m stuff in but these fall in the dreaded "medium intensity" category. will not do them again.

- stretch

meh.

are the SL bounds with a run-up or from a standing start/false step?