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I wonder how much Marco Rubio can bench.

I mean... I mean Ricky Rubio.

WEIGHT: ???
SORENESS: hamstrings a little
ACHES/INJURIES: left toe, low back freaked out (see below)
MENTAL STATE: very good

- warm up

- DLRVJ x 15-20
jumps were good, finally back up around 30+ on SVJ, hit 33+ on two-step (excellent for me) and then on three-step i hyperextended somehow and my low back/SI joint freaked out. ffffffffffffuuuUUUUUCCCCCKKKKKKKK. i kept jumping but i couldn't get the volleyball or number 3 soccer ball down cleanly. so frustrating, it should have been a great jumping day.

- bench 225 x 3,3,2
no spotter so i played it very safe.

- superset x 3
-- assisted natural GHR x 10,10,10
-- inverted row x 12,12,12
-- machine leg extension +100 x 0,10,10
i'm not doing anything for my quads right now and i think they're atrophying. or i'm just neurotic. but i think my legs have gotten smaller since i stopped being able to squat. 

- donkey ankle bounce x 15,15,20

- stretch

so frustrated with my back!

^^^something, sure, but i don't know what. again, no major precipitating events or posture changes that i'm aware of. i've always had a bit of anterior tilt/hips forward posture but nothing crazy.

brittlebro workout tonight.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: low back stiff and sensitive, right side worse than left
MENTAL STATE: okay

- warm up

- strides x 4

- 1-2 jumps 4x6

- cool down

- stretch

started to try to bound but back announced itself immediately. it's not worth it. better something than nothing and i'll stretch more later.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: low back
MENTAL STATE: tired and stressed, bad day at work

- warm up

- bounds 4 x 6
i think these are getting better, although in one of those videos there's a cue to be attacking the ground to pull through with your plant leg and i don't think i'm doing that. will try to tape soon.

- sprint 30m x 3; 60m x 3
4.5 on the 30s; 8.3-8.5 on the 60s. felt awful, so sluggish. no acceleration even for me, hips aching a bit. oof. plus back had previously felt better over the course of workouts but today it got worse. decided against all-out 100s-130s and went with...

- submax sprint 120y x 6
endline to endline on the field. 18-19s with 40-50s between reps.

- stretch

friday:

did some jumps, which were kind of bad but not terrible. couldn't get a clean dunk with the smaller balls (#3 soccer ball, volleyball). bah. also did some upper body weights, which i forget.

saturday-sunday-monday:

lots of walking around in NYC, some stretching. much relaxation. the past few weeks have been really bad at work, which i think accounts for some of the bad training. not enough sleep and poor-quality sleep, high stress=drained CNS. feel somewhat rejuvenated after the weekend.

tuesday:

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: low back
MENTAL STATE: good

- warm up
shooting stroke was on point, at least for me. probably hitting 80% from mid range and 60% from three.

- SLRVJ and DSVJ x 50+
didn't have real training shoes with me in baltimore so i just used the nice-looking but not very practical ones i had with me (onitsuka tigers). ME jumps weren't happening so i just did a lot of layups and drop-steps. you know, working on my 5'11 terrible-player-who-can't-jump post game. lol. still good to get volume in even if it wasn't the highest-quality work, i think. also, the rims seem higher at this baltimore gym than at the JCC or my old gym, balance. whether that's because my normal ones are below 10' or these are above 10' i'd rather not find out. balance was a regulation (high school) court, so i hope at least there the rims were accurate.

- bench 205 x 5,5,5
form a bit off but this wasn't hard. back to the normal gym/bar/bench tomorrow.

-superset x 2
-- DB step up 70s x 10L
-- 45-degree hyper +10 behind head x 10
-- DB step up 70s x 10R
-- 45-degree hyper +10 behind head x 10

- kroc row 90 x 12R,11L
seemed like DB was weighted weird, couldn't get it even in my hands. wish my gym had DBs over 80.

- pull up x 5
just to get a little extra volume in for the back, match push/pull. stupid i know, whatever.

- a bit more shooting around to cool down

- stretch

this evening will bound, jump and sprint. finally made a PT appointment, for monday at 2 PM. let's see what's up with the shoulder and the back/SI joint.

me and my back have beef. warmed up tonight and was going to do a few sets DB jump squats and then some volume upper stuff. but on the second set of jump squats my back get all strained again. things felt fine beforehand, no serious discomfort yesterday or today until one rep it was just like, nope. it's much more distinctly on the right side now, and it's spread into the top part of my glute. i'm so frustrated. at least i'm finally going to the PT on monday, hopefully he can give me some answers.

 

yeah i'm wondering the same thing. not ready to rest-rest until after i see the PT on monday. if he tells me to take a real break, i will.

i am going to try to jump and maybe sprint this weekend if things feel whole -- back is less stiff/sore today than after previous tweaks, which is good. otherwise i think i'll stick to mostly BW stuff for the foreseeable future. tweaks usually happen during some kind of weighted exercise, with the exception of that one DLRVJ a couple weeks ago.

might keep benching, though. it's fun and doesn't stress either my back (unless i've already done something else to it) or my shoulder. tryna get that 3x5x225. also jumping rope and lots and lots of mobility/stretching, much more than i do now.

ended up not doing any real exercise this weekend. spent about half an hour on sunday chasing a two-year-old around, throwing him up in the air and all that stuff. very fun but does not count as exercise. i did do some good SMR and mobility stuff. PT in a bit over an hour.

also, i wanted to re-post a couple vids here from february. i have not had more than a couple of days of equivalently good jumping since then. everything has sucked with travel and my back and shoulder getting messed up. 

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

<a href="http://www.youtube.com/watch?v=mxmvy5eue7E" target="_blank">http://www.youtube.com/watch?v=mxmvy5eue7E</a>

<a href="http://www.youtube.com/watch?v=VYF-K-tMrdY" target="_blank">http://www.youtube.com/watch?v=VYF-K-tMrdY</a>