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are you stretching your calves? you should be. as far as foot position and stuff on squats, here's something that's helped me:

put a little weight on the bar (an empty bar will be too light, start with 95# or so) and just squat a whole bunch of times, changing foot position until you find something that's comfortable and allows you to get low while still keeping your back neutral. once you find a comfortable position, squat down and just stay there for 15-20s. repeat. i've been doing that stretch for a few reps at the beginning of each workout for a few months now and it's made a big difference. i already had decent mobility and it's just getting better and better.

for what it's worth, i seem to do best with my feet about shoulder width and my toes angled out about 10-15 degrees. that is, pretty straight forward. what works for you will be dependent on your own mechanics.

BW = ???
SORENESS = none
ACHES/INJURIES = right elbow, outside of left knee
FATIGUE = low

- warm up

- sprint 2 x 10y

- DSVJ x 3

- DLRVJ x ~15
shit-tastic

- MR half tuck 3 x 25
mediocre

- explosive box squat 10 x 2 x 235

- decline situp + 35 x 10,10,10

- stretch

disappointed. elbow was really bugging on squat set up. at first the pain went away after i unracked the bar but by the end it was bothering me during the sets. hoping that it's all better by friday.

fair enough.

right arm and shoulder still very sore from dodgeball tournament. high volume, high intensity throwing will do that. also i slept really poorly last night. need to keep weekend sleep a bit more consistent with the rest of the week. otherwise everything gets thrown off. did not get a chance to jump tonight because i worked until 7:45 and by the time i got to the gym a rugby team had taken over the court to do some exercises.

BW = ???
SORENESS = right arm, shoulder and lat; hip flexors
ACHES/INJURIES = none
FATIGUE = moderate to high

- warm up
spent extra time skipping rope, good idea, getting better at it

- depth jump 2 x 5
surprisingly good

- squat 5 x 280,290,300
legs very strong but elbow bugging a bit. scary given last fall's persistent elbow pain. i think it was just the lingering fatigue, though.

- decline situps x10, +25 x 10,10,10
arm too much of a mess to do bar roll outs

- stretch

^^^ motor pattern reinforcement was the right answer.

yesterday played in a dodgeball tournament to raise money for pediatric cancer or something. arm and shoulder are SORE.

today played touch football for an hour and a half or so. fun, chill, it was nice out. good to run around a bit.

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ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL/LACROSSE BALL/SMR AFTER WORKOUTS AND ON REST DAYS.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.

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BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = moderate

- warm up

- sprint 1 x 10y
didn't do second cause i was worried about losing my space under the hoop, people were trying to encroach

- DSVJ x 3

- DLRVJ x ~12
shite, best couple were 32. i should look back but it seems like i'm on a shitty:shitty:good cycle with my jumping.

- MR half tuck x 20,20,20
no endurance, usually 25 is easy but calves were getting super tight. weird

- squat MSEM 3 x 295,315

- OHP 3 x 5 x 115

- stretch

disappointed, although i wasn't surprised, even though i got a GREAT night's sleep last night. second stressful week in a row at work. hopefully next week will be a little more chill.

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