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170901 Taking a bit too long to get back ?
Training had been slow, intensity is low...
With in 3 weeks, we had 3 typhoon attack every Sunday.  Which include extreme heat before the storm, and lot of rain during and after the storm.

I did manage to make sure I have a weekly session for each type of training.
- Squat Session  (still doing it light, with 2 x 45lbs plate on each side)
- Upper body circuit session
- Jump to rim Session
-20 min recovery jog Session

Doing just that  in the pass few weeks, complete 15 sessions  in August.
I found that Squating only once a week is not enough, as will feel sore after 48 hrs.
Joggin is fine, not much soreness pose training. 
Upperbody circuit also result is minor soreness only .
All in all, I am do not feel break down like when i Just resumed training. 
HOWEVER, jumping only Once per week.. (with about 20 Jump in 45 min)  does give me a sore knee after,  but knee pain seems to be gone soon after. 
No pain during walk or sitting...and seem like.... knee issue is going away.

I was constantly having knee issue with out jump during my 1 month vancation in July.  This jumping once per week for 3 weeks.. seems to me magical.

Knowing i am not in my best shape with a 185lbs weight with high BF ratio, Jump ability is more or less as before.  I did not improve, but i am surprised I am still able to get as high as I was pre-vacation.

I need to get my intensity up.

I contacted the Vertical Jump Coach from Taiwan, and going to pay him a monthly fee to get personal training and guide.
(I hope this move is worth the time/money/effort, I knew him for many many years, and he honestly invest in alot of time to study and upgrade his knowledge from a sport science perspective, he is also worked with the Taiwanese offical basketball team).  Will see how thing go from here.

As we know connor fatigued quite quick and because of that he was losing and lost in round and one of the main reasons he gassed out, which many boxers do, but can handle it better than mcgregor ofc cos they are boxers is floyd's precise body shots, even though the old mayweather would have done so much more body shots and those pot shots to the body, they look weak but do take effect.

<a href="http://www.youtube.com/watch?v=F6EbcLC1GdE" target="_blank">http://www.youtube.com/watch?v=F6EbcLC1GdE</a>

https://twitter.com/realboxingguru/status/903791056151502848

1st day back at the gym. Wow I'm completely detrained!

Squat-
60x5
75x5
Could feel DOMS already 

Chin Ups-
8x3

Want to add some sprinting/jumping to my routine. Want to start feeling lighter on my feet. Obviously leanness is a big part of that, but, like, so is being good at movement.

Any suggestions on this front? I've retained way less of my sprinting/jump training knowledge than lifting knowledge. I guess just going to the track and making sure to do a bit of each on a 1-2xWeekly basis is all there is to it.