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Messages - Kingfish

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706
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 15, 2016, 09:58:52 am »
May 15-21, 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  180-184lb

Sunday May 15

morning
paused full squats 315s-365-405
calf raises seated soleus 6x45lb x10,10
hammer strength inclined press 45+25lb x10,10
chins neutral bwx20
leg raises bw x10,10

afternoon
paused full squats 315s-365-405
calf raises seated soleus 6x45lb x10,10
chins neutral bwx20

* getting consistent again with 405s even at BW180lb. still some soreness in my traps. last time I did the weighted situps was Wednesday. will see if the pain really disappears and I will for sure know that i'm getting sore traps by hyperextending them with the weighted situps.

Mon May 16

morning
paused full squats 315s-365-405
paused full jump squats 95lb x10
calf raises seated soleus 6x45lb x10,10
one arm cable rows 75lb x10

* still some soreness in the traps area when I did the cable rows but not painful enough to stop me from doing them. that's good progress. when the soreness was so bad, I cannot even one arm row pass midway up due to the pain.

afternoon
paused full squats 315s-365-405
calf raises seated soleus 6x45lb x10,10
seated hammerstrength inclined press 45+25lb x10 | 45+35lb x10
bw chins x20

Tue May 17

morning
paused full squats 315s-365-405
calf raises seated soleus 6x45lb x10,10
decline bench barbell situps 45lbx10 | 65lbx10 | 85lbx10

* replaced the dumbbell behind the head situps with barbell decline bench situps. arms fully extended like an overhead squat.  no more neck strain with these. also stopped with any upperbody pushing against a bench/back support. I noticed yesterday after the single arm rows that there is a localized pain in the area near the right scapula. this was weeks back when I did heavy benching and my back just was not used to being squashed against the bench. will wait until all pain is gone until I add upperbody push again. maybe push ups for a while.

afternoon
paused full squats 315s-365-405
calf raises seated soleus 6x45lb x10,10
decline bench barbell situps 95lbx10 | 115lbx5(3-2)
chins 90lbx4
push up feet elevated, extended ROM using dumbells bwx10

* will stay at 95lb for the decline push situps. 115lb too heavy for my elbows.
* can pause squat 425 today. sore traps not an issue on the squats anymore. i cheat a little when i'm this lean on my intermitent fasting diet by eating some potatoes pre-workout so i'm not complete fasted.

Wed May 18

morning
paused full squats 315s-365-405
calf raises seated soleus 6x45lb x10,10
decline bench barbell situps  95lbx10
weighted chins 70lbx7

afternoon
paused full squats 315s-365-405
weighted chins 70lb x4,4
pushups bwx20

Thur May 19

paused full squats 315s-365-405
weighted chins 90lbx3
pushups bwx20

Fri May 20

paused full squats 315s-365
weighted chins 70lbx5 | 50lbx5
pushups bwx20

Sat May 21

paused full squats 315s-365-405
weighted chins 50lbx10
seated calf raises 6x45lb x10,10


707
Basketball / Re: NBA Playoffs: 2015-2016
« on: May 10, 2016, 02:42:38 am »
Quote from: adarqui on May 10, 2016, 01:47:35 am
oh man........ stephen curry.

40 pts, 27 in 4th + OT, outscored POR by himself in OT (17 pts?), after coming off 2 weeks inactivity due to injury.

are you kidding?

man he went nuts. I love when he said "i'm here, im back, im back".. just letting everyone know, a healthy GSW = the real deal.

:wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf:

That look when you realize Curry's back...

RIP city

708
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 08, 2016, 10:29:33 am »
May 8-14, 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  180-184lb

Sunday May 8

morning
paused full squats 315s
calf raises seated soleus 6x45lb x10,10
feet elevated push ups bw x10,10,10,10

* feeling better and better supporting weight on my back. tenderness of traps slowly going away. skipped pullups to give back more recovery.

afternoon
paused full squats 315s-365
calf raises seated soleus 6x45lb x10
weighted situps 27.5lbs x20

Mon May 9

morning
paused full squats 315s-365
weighted situps 30lb x10,10

afternoon
paused full squats 315s-365-405
no-pause 315lbx8
weighted situps 27.5lb x10
seated calf raises 6x45lb x10,10

* upperback now feeling better. skipping the chins helped too. I was doing 80s a day for consecutive days not too long ago. that must have broken/tenderized something there too.

Tue May 10

morning
paused full squats 315s-365
weighted situps 27.5lb x20
seated calf raises 6x45lb x10,10

trying to not twig out too fast but body starting to stay at 180lb 8%ish.


afternoon
paused full squats 315s-365-405


Wed May 11

morning
full squats 315s-365-405
weighted situps 27.5lb x20
seated calf raises 6x45lb x10,10
push ups bw x10,10 feet elevated / hands on dumbells

* upperback still not pain free but good enough to handle 405s even in my morning workouts. i'l be stronger later with a heavy breakfast and lesser fasted time. might start the chins later if I feel my back is ready.

afternoon
full squats 315s-365
bw chins x20,20

* now i'm 100% sure i know whats wrecking my traps. my legs were strong but i just cant support the 405 because of the tenderness.. its the weighted situps with the dumbell behind the head. the more i'm tiring doing them, the more i hyperextendend my neck to move the dumbell forward. will skip those until my traps are pain free.

Thur May 12

full squats 315s-365
bw chins x20,20(16-4), bw chins neutral wide bw x10
push ups bw x20 feet elevated / hands on dumbells
seated hammerstrength inclined press 45+25lb x10,10


Fri May 13

full squats 315s-365-405
bw chins x20, bw chins neutral wide bw x10
push ups bw x20 feet elevated / hands on dumbells

Sat May 14

full squats 315s-365-405
seated calf raises 6x45lb x10


709
Basketball / Re: NBA Playoffs: 2015-2016
« on: May 03, 2016, 12:22:09 am »
warriors fan here cheering for a game 7 of this series... this is what ginobili gets from flopping all the time.  he also flopped here to sell the call. lol

<a href="http://www.youtube.com/watch?v=4VUETQLyp6w" target="_blank">http://www.youtube.com/watch?v=4VUETQLyp6w</a>


710
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 01, 2016, 10:21:19 am »
May 1-6, 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  180-184lb

Sunday May 1

morning
paused full squats 315s
bw chins x20
standing barbell shoulder press 65lbx10,10 | 95lb x10
situps 27.5lb x10
calf raises seated soleus 4x45lb x10,10,10,10

* upperback broken. I could be wrong of blaming it to the jump squats. I did jump squats before and those never got me sore like this. most likely its the upperbody pressing against a bench or support. i'm progressing fast on the weights because I can, but the growing pains of the movement is happening too fast. i'm also doing them daily only after weeks of starting. I realized that it took me years to get used to daily squats, dips and chins. I need more time with the upperbody push.
* did standing press this morning instead. I feel like going 4 plates later if my back soreness improves.

afternoon
paused full squats 315s
bw chins x20
situps 27.5lb x20
calf raises seated soleus 4x45lb x10 | 4x45lb+25lb x10 | 5x45lb x10 | 5x45lb+25lb x10 (8-2)

Monday May 2

morning
paused full squats skip resting upperback/traps
bw chins x20,20
standing barbell shoulder press 95lb x10
dips bw x10,10,10,10
calf raises seated soleus 4x45lb x10 | 4x45lb+25lb x10 | 5x45lb x10,10

afternoon
paused full squats 315s-365
bw chins x20,20
situps 27.5lb x10,10
calf raises seated soleus 5x45lb+25lb x10,10

Tue May 3

morning
paused full squats 315s
bw chins x20,20
pushups bw x10,10
calf raises seated soleus 5x45lb x10 | 5x45lb+25lb x10
situps 27.5lb x10,10

afternoon
paused full squats skip
bw chins x20,20
pushups bw x20,20
calf raises seated soleus 5x45lb x10,10,10,10
situps 27.5lb x10,10

* did pushups holding onto 30lb hex dumbbells for full ROM. doing volumes of these for recovery of my upperback and some upperbody push also.
* will do speed-strength single-leg leg press on Kaiser machine for the next couple of days until my upperback is painfree.

Wed May 4

morning
paused full squats 315s-365
bw chins x20
pushups bw x20,20
calf raises seated soleus 5x45lb x10 | 5x45lb+25lb x10,10

* upperback now more than halfway recovered from the tenderness. stopped at 365 because i'm weak this morning from the lower caloric intakes for the last couple  of days. I could 405 but that would be too much fight at this time. bw steady at 180-182lbs. veins in the lowerabs lean. ~8%BF by caliper.

afternoon
paused full squats skip
bw chins x20
pushups bw x20
single-leg leg press on kaiser 315-365-405-440-475x4 | 495 x4,4 | SVJ x6 *on launch pad

Thur May 5

paused full squats 315s
bw chins x20
pushups bw x20,20
situps 30lb x10,10

Fri May 6

paused full squats 315s
bw chins x20 (17-3)
pushups bw x10,10

Sat May 7

paused full squats 315s
bw chins x20
pushups bw x20 (feet elevated on plyo box for shoulder emphasis)
calf raises seated soleus 5x45lbs x10 | 6x45lbs x10,10

* upperback getting better but still annoyed that i cant lift anything heavier than 365 lately.


711
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 26, 2016, 08:48:07 am »
Quote from: alestor91 on April 26, 2016, 01:23:39 am
Quote from: Kingfish on April 14, 2016, 11:34:21 pm

launch pad only. i can do more max SVJ landings with this tool.  the landing stress is reduced significantly.

http://www.gerstung.us/gerstung_resilient_boards.html

Which one do you have of those two? I'm seriously interested in ordering one. My ankle/shin could really use something that reduces the stress of landings. Thanks!

the one on the right that looks like a regular wood board.

712
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: April 25, 2016, 05:15:28 pm »
Quote from: Dreyth on April 22, 2016, 11:06:26 am
Quote from: Eric on April 21, 2016, 05:06:02 pm
A 5lb weight cut shouldn't really poop on your strength.  Back in the olden days when I was around your weight, I wouldn't notice a drop in strength until i lost around 10-15lbs.

Yeah true. I think I was saying that more because sometimes I feel like I'm stalling hard on my lifts for a while (last week was an exception) so I felt like if I cut down, I would drop strength. It would be cool to keep my theoretical squat max of 455 at a bodyweight of 195. I'd be okay with dropping down even to a 440 max though.

go for 455 and vid it.

the 440 looks like 4 plates and a bunch of little things.

the 25lb on top of the 4plates is so much better. take off a 45 and its still a heavy 365lb :)

713
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: April 25, 2016, 05:10:53 pm »
Quote from: Raptor on April 23, 2016, 11:43:04 am
I don't see anybody with a gun at your head forcing you to make them all ME. Do them submaximally. Submax bounds focused on movement mechanics is a SKILL exercise which suits repetition and grooving. It's not a maximal effort it's decidedly submax. You can do thousands of them.

You practice them, get better at the SKILL of bounding, and you find out that covering the same distance takes less effort. Which means your movement efficiency improved and now, with the effort that you used the first time you did them, you can cover MORE distance and therefore you jump higher.

Why can't you see them as any other exercise? Why can't you just do a test, a maximal one, and say you get an average of 2.5 meters per bound, for 4 bounds. You put 4 cones at 2 meters and practice them for shorter distances, that will ensure fluidity in the movement using the correct mechanics, instead of crashing after each one (you don't do that anyway, I do that).

Then once per week or every two weeks you can try a ME set again, see where you're at.

Anyway, good luck.

I can relate to this with my jump squats routine. I do them with 20-25-30-40-50%RM at this point but served weeks doing 20-25% just to let my body get comfortable with the motion. you DO NOT need max jump height, or fastest GCT right away. wait for the motion to feel natural.. then blast off with more and more intensity.





714
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 24, 2016, 10:53:51 am »
April 24-30, 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  180-184lb

Sun April 24

315s-365-405
hammerstrength inclined press 45+25lb x10,10
bw chins x20

* going to vegas for a 3 day vacation. 24hr supersport there is about the same here. will enjoy some good buffet again. added the squat foam on the jump squats to protect my upperback. did it yesterday and seems to do its job. upperback is not as beat this morning.

Mon April 25

morning
paused full squats 315s-365-405
bw chins x20
situps 27.5lb x20

afternoon
paused full squats 315s-365-405
paused full jump squats 95,115,135,185lbx4 | 225lbx2 | SVJx3
bw chins x20
inclined hammerstrength press 45+25lb x10,10

* the 225lb jump squat primed my SVJ very well. i was able to get to the high 30s today (cold. no pickup game). i got both palm to the rim on the first 2hand SVJ, 1" under wrist on the 2nd. thats 38 and 39" jumps if this 24 hr gym rim is legit 10ft (most are). i use the side rim as these are usually higher than the center rims.
* bw still leaning out. vegas has very good buffets but i usually go for the sea bass and king crabs. i drop weight on sea foods.
* my inclined press on the hammerstrength is also getting stronger. i could add 20-30lbs more and still get to 10s but i just do these so i can balance my pulling work. no need to add upperbody mass. i also do these seated inclined press with my feet up on a 30lb dumbbell for max isolation of the upperbody while really killing the lowerback from joining the motion.

Tue April 26

morning
paused full squats 315s-365-405
bw chins x20
situps 27.5lb x20
seated inclined hammerstrength press 45+35lb x10,10

* last day in vegas. had some really good buffet last night at bacchanal. breakfast today at hash house was also very good. might lift early afternoon again before the flight back.

afternoon
paused full squats 315s-365-405
bw chins x20
seated inclined hammerstrength press 2x45lb x10,10


Wed April 27

morning
paused full squats 315s
bw chins x20,20 (16-4)

* jet lagged. will recover more sleep today and lift again later before work.

afternoon
paused full squats 315s
bw chins x20
situps 30lb x10

* upperback tender from the volumes of upperbody inclined pressing. so much pain racking the . did 4+ singles of 315 but the pain is too much to go 365-405.

Thur April 28

paused full squats 315s-365-405
bw chins x20

Fri April 29

paused full squats 315s
single leg press on kaiser machine 225-275-315-365x4, 405-440-475x2, 495 x2,x2,x2 | SVJ x2
bw chins x20

* used this machine doing single leg press for speed-strength work. did not do them with both legs to protect my lowerback from rounding.  using the leg press while my upperback recovers from the jump squat beatings (again). 315 was already to painful today. skipped the back squats.


Sat April 30

paused full squats 315s-365
bw chins x20
seated hammerstrength inclined press 45+25lb x10,10 (8-2) | 2x45lb x4

* upperback still wrecked. very certain its from the heavy jump squats a few days back in vegas. I need to concentrate on keeping tension on my upperback on jump squats. this is getting annoying. cant even unrack 405.

715
Strength, Power, Reactivity, & Speed Discussion / Re: Kingfush: SVJ 2-hand dunks 2.0
« on: April 20, 2016, 01:21:05 am »
Quote from: T0ddday on April 20, 2016, 12:06:10 am
Still thanks for the inspiration.  If I get into the 180s I'll owe you... Only thing holding me back... The opposite sex doesn't exactly adore me when my cheeks start looking gaunt and my shirts are not filled out.  And they voice it. Lol quite a sacrifice.

yes. you will look like an addict or somebody with an eating disorder. been there. no other way to jump very high but to go very lean and  strong.

you seem to have good skills using extra mass as leverage for jumping high. I wont change a thing cause its working for you.

716
Strength, Power, Reactivity, & Speed Discussion / Re: Kingfush: SVJ 2-hand dunks 2.0
« on: April 19, 2016, 08:49:36 pm »
Quote from: T0ddday on August 29, 2011, 03:15:41 pm
Quote from: Kingfish on August 28, 2011, 04:50:23 pm
^ yes. all my maintenance reps aside from 1RM testing a while ago are all paused. im trying to keep my strength while doing more speed and jump drills. BW also went down from 188-192 to 172-174lb while improving my paused rep to 425x1.

i like paused reps. trains me to really explode and go all out really quick. non-explosive paused rep will slow down too much and get me pinned nicely.

Yeah, that's REALLY impressive weight loss.  And it's pretty much exactly what I am trying to achieve right now.  A few questions?  Was it just diet?  How far down did you cut your calories?  Did you up protein intake?  While cutting the weight you were able to maintain close to your maxes just by doing the ramp up singles?  How much did you have to cut the volume when you were in negative energy balance?  And finally, did you add any additional cardio?  I am pretty anti-cardio but was considering something low impact like swimming to add a little energy expenditure and get the weight coming off a little faster.  Thanks.

BW 182-184 right now. i'm jumping better doing just volumes of jump squats (20-25-30%RM), SVJ drills and a leaner diet.

revived from sept 2011.. yes. if I lose another 10lb weighing me down, ill be gaining inches in my jump.

and half a decade ago, TOddday is already trying to lose weight. he's jumping at 205+ now . I think he gave up on the weight loss

717
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 17, 2016, 10:29:23 am »
April 17-23, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  184-186lb.

Sun April 17

morning
315s-365
inclined bench 115lb x20(14-3-3),10,10 | 95lb x20 (16-4)
one arm cable rows 75lb x10

* x-x-x after a rep: "-" is a 5-10 sec reset / rerack. I don't want to arch my back to get the rep. my feet are already high up using a plyo box but I can still tense the lowerback when my upperbody tires.
* 405 would be too tiring this morning. my legs need more sleep to recover from the volume jump squats. will do 405 later.

afternoon
315s-365-405
inclined bench 135lb x10 (8-2)
bw chins x20

Mon April 18

morning
315s-365-405
bw chins x20
situp 30lb x10,10

* bw leaning down to 180-184lb.  i'l have to stick to 1x405 per day because il eventually burn out lifting 2.25bw twice per day. jump squats feeling good using 20-25-30%RM. (95-115-135lb).

afternoon
315s-365-405
bw chins x20,20
inclined press hammerstrength 45lb x10,10,10,10

* really planned to skip 405 but the 365 felt so easy I had to do it. 405 gets more challenging at low 180s bw but I still got a solid paused rep without any back rounding.
* bw chins felt so much easier also and did 2 sets of 20s today. did some light inclined press just for some upperbody push. I wrecked my upperback with the flat/declined benching so i'm not doing those for a while until I'm completely recovered.

Tue April 19

morning
315s-365-405
jump squat 95lb x10,10 | 115lb x10,10 (20%+25%RM)
bw chins x20
inclined bench 115lb x10,10 (8-2)
situp 30lb x10,10

* I will cut the daily 405 at 180-182lb lean. will use it only 1-2x/week and go daily max of 365lb followed by volumes of 20-30% jump squats. my best double hand SVJ last week was both palm to the rim ~-36-38" SVJ (8" wrists. 90" double hand reach. did not measure rim height. could be off). I also tenderized the balls of my feet from the landings. will lower my weight some  more before I do more max SVJs.

afternoon
315s-365-405
bw chins x20,20

* 182lb after a long midday nap. was strong this afternoon. leaning diet is working. 2 cups brown rice a day (200kcal each), grilled chicken thighs and some greens. protein shakes with lots of water. when I hit the wall from the deficit, i'll add more brown rice and salmon bellies.

Wed April 20

morning
paused full squats 315s-365-405
paused full jump squat 95-115-135lbx4, 185lbx2 | 115lbx4
bw chins x20
hammerstrength seated inclined press 45lbx20

* used 20-25-30-40%RM for paused full jump squats ramping weights to a top double of 185lb, single back off set of 115lb (25%) today. backoff set felt very good and explosive.
* will go max of 225lb on the paused jump squats (50%) when i'm ready. the backoff 115lb (25%) should benefit a lot from that.

afternoon
paused full squats 315s-365-405
paused full jump squat 115lb x4,4
bw chins x20

Thur April 21

paused full squats 315s-365-405
bw chins x20,20 (15-5)

* upperback not tender anymore from the volumes of benching. upperback now sore from the barbell jump squats. skip jump squats today to recover.

Fri April 22

paused full squats 315s-365
paused full jump squats 95lb x4,4 | 115lb x4,4 | SVJ x3
situps 30lb x10,10
bw chins x20
hammerstrength seated inclined press 45lbx10, 45+25lb x10

Sat April 23

paused full squats 315s-365-405
paused full jump squats 95,115,135lb x4
hammerstrength seated inclined press 45+25lb x10,10
bw chins x20


718
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: April 15, 2016, 03:44:18 am »
Quote from: Leonel on April 15, 2016, 03:27:48 am
Damn that looked very fast/easy for a 1RM I think you had that 455lbs in you for sure!

 :headbang:

the force is strong in this one.

719
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 14, 2016, 11:34:21 pm »
Quote from: LBSS on April 14, 2016, 08:56:58 pm
does it measure vert or is it just a launch pad?

launch pad only. i can do more max SVJ landings with this tool.  the landing stress is reduced significantly.

http://www.gerstung.us/gerstung_resilient_boards.html

720
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 10, 2016, 12:25:22 pm »
April 10-16, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  184-186lb.

Sun April 10

morning
315s-365-405
chins bw x20
inclined bench 135lb x10,8,2

afternoon
315s-365-405
chins bw x20
inclined bench 135lb x8,6,6

Mon April 11

morning
315s-365-405
chins bw x20
situps 30lb x20

afternoon
315s-365-405
jump squat 45lb x10 | 75lb x10,10 | SVJ x4
chins bw x20,10,10

* upperback soreness bothering me on the squats. first few singles with 315 is painful on my back. skipped bench for now until my back is not broken anymore. (too much benching got my back strained)

Tue April 12

morning
315s-365-405
jump squats 75lb x10,10,10 | 95lb x10 | SVJ x20
dips bw x10,10

* upperback still beat. had to stand with the 315 a little longer to numb the pain for the heavier singles. did some bw dips to get good blood flow to upperbody. might help with recovery.
* felt very explosive and did a lot more SVJs than I normally do. was close to getting both wrists on the rim on double hand SVJs.

afternoon
jump squats 75lb x10,10,10,10,10 | SVJ x14
situps 30lb x10,10

* resting upperback. skipped the paused squats.

Wed April 13

morning
315s-365
jump squats 75lb x10,10,10,10 | SVJ x10
chins bw x20

* upperback still beat. won't matter anyway this morning. my legs are tired from the jumps. i'm doing the SVJs using a jumping platform. its a square ~ 4x4 board with 2" shock absorbent material on the bottom. makes the landings easier. its like a trampoline but with less bounce. my company gym has all sorts of things.

afternoon
315s-365
jump squats 75lb x10,10 | SVJ x4
chins bw x20

Thur April 14

315s-365
jump squats 75lb x10,10
situps 30lb x20

* easy rest day. upperback still broken. jump squats are feeling more and more natural. i will increase the weight to 115-135lb soon. feeling very explosive with these.

Fri April 15

315s
jump squats
- 75lb x10,10
- 95lb x10,10
- 115lb x10
- 135lb x10
SVJ x4
bw chins x20

Sat April 16

315s-365-405
jump squats
- 95lb x10,10 (20%RM)
- 115lb x10 (25%RM)
bw chins x20
dips bw x10,10

* upperback almost pain free now. 25% discomfort but good enough for me. did 405 routinely. more jump squats but will cut the volume of max SVJs if I don't have landing mat thing. il do it this way, cut until i'm at my dunking weight (like before) at mid-high170s, then thicken up as long as I can maintain the dunking.
* the balls of my feet are getting tender from the last 2 weeks of volume jumping.

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