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Just realized that the 475 deadlift was a PR by a bit in terms of strength to BW. I did some back work Friday and backed off the volume a little bit to stay low in my BW as i suspect most of my weigh loss is from upper body. I think if i push heavy-ish for lower reps i can maintain a good deal of strength without the extra BW. My knee feels absolutely fantastic in the low-mid 170s. I think i look a ton better at 180-182 lol but thats a sacrifice ill make for now.

Did a ton of speed work Saturday night. BW was 173.2 lbs Speed work looks something like this (ill just list everything lol)

warmup
-SL ham curls x30 (30lbs)
-SL extensions x30 (25lbs)
-glute machine x30 each leg (25lbs)
-SL ham curls x10 (70lbs), DL x8 (160lbs)
-SL extensions x10 (50lbs), DL x8 (130lbs)
-glute machine x12 (70lbs), x5 at (130lbs)

-dynamic track warmup: high knees, butt kicks, a/b skips, leg swings, BW squats

-quick static stretch to check mobility/flexibility

-progressive box jumps (start on 18" box for 10-12, go to 30" for 4-6)
-line hops x30 for speed
-depth jumps x6 (off 24" box over 30" box)
-SVJ x6
-leap ups x10
-pogos x20 for height, focus on dorsiflexion
-round of depth jumps x4 and SL depth jumps x4 each leg (off 24" box over 18" box, first time trying these, completely different loading pattern!)

and thats my usual warmup for leg or speed days.

speed work:
-lateral hurdle hops for speed and height (used a low hurdle for speed and a regular hurdle for height)
-jump complexes (successive jumps over various hurdles/boxes for GCT and height, alternatively)
-1 step box jumps
-split squat jumps
-some ladder drills
- finish with another round of complexes.

Weights (i do these as 1 complex as quick as possible with safety in mind. usually takes <2mins to finish each circuit)
-banded squat jumps x8 (95lbs barbell + 120lbs bands)
-135lbs hang cleans x5
-2 3 step box jumps

I do this circuit 3-4x with short rests in between to make sure each work set is done maximally.

And thats speed day in a nutshell. Occasionally I'll end the session with some short sprints but thats rare.

Ok so squatted Tuesday night at 174 lbs BW.

warmups

squats:
bar x10, 135 x8, 225 x4, 315 x1, 385 x1. Meh. 385 had a small sticking point. Not sure why but possibly fatigue and diet related.

335lbs 5x3 SS w/ box jumps

Circuits x2:
-step ups, calf raises, box jump, core.
-leg extensions, fs, box jump, core.

Decent workout overall, still adjusting to the lower body weight. Worl sets felt strong. Not sure why the 385 was so eh.

Wed:
shot around for an hour after work. ate. headed to the gym. was going to split some speed work and back work but in an attempt to jeep BW down...I skipped back lol! I'll hit back/biceps Fri or Saturday.

Typical speed work day I listed above. BW was 173.5lbs.

Im training a buddy and even tho he's messed a few sessions hes gone from a 24-25" vert to a tested 30" vert tonight (after running 8 full court games earlier today, lucky him). Impressive for the 6-8 weeks hes been lifting. Proud of him.

Lets see.... took Friday and Saturday off.  Sunday I hooped pickup for 2 hours. No competition really so just got a good sweat going and worked through some progressions. Single leg bounce is on the rise for sure. I dunked a meh dunk of 1 on the regulation goal and was able to dunk the 9'6" rim off either leg SL style. The right leg stuff wasnt pretty but it worked lol! As for the 2 leg stuff, I didnt get a chance to just go after it before they closed but sub max jumps seem easier/higher. Can lightly dunk 2 hands off 1-2 step walk up now with much less effort than before.

Last night:

BW: 173.2lbs.

warmups+jumps+stretch

Squat:
bar x10, 135 x8, 225 x4, 315 x1, 345 x1, 385 x1. Still not super strong on 385.

5x3 at 335lbs. Super set box jumps.

Circuits x2:
- step ups, calf raises, box jump, ton of core.
- leg extensions, front squat, box jump, ton of core.

Busted through my circuits much faster tonight...heavy sweat broken. Felt strong tho.

I should update....


Im still lifting. Life blows fucking ass. Im struggling to stay out of depression but at least I realize it. My escape is the gym. Trying not to gain a ton of weight but its hard when Im so angry. I have to stay positive even with all this negativity consuming my life. There has to a way to bounce back. I will find it. I will make sure everyone who doubted me sees the truth. Keep grinding guys. Keep grinding.

Someone talk me out of a 6 week cycle of test/tren/dbol or anavar/winny. Im damn close to saying fuck this shit and going crazy.

They can shrink your balls and cause you to go bald. Do you need other reasons not to do it??

Damn you internet and indie docs.

Ball shrinking and steroid use are real!

BTW...if i did the stack the goal would be over 8 weeks to goto 185-190 lbs and stay around 8% BF. Take squat to 475 and deadlift to 575...give or take. Not entirely sure thats possible.