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@Final Phenom Couple of minutes of jump shots and dribbling and then once I'm a bit warm I switch to layups. Continuous effort (i.e. make a shot, immediately either dribble out for a layup from the other side, repeat), get my heart rate up, breathing a bit heavily, light sweat. Then I do light forward and backward skipping with arm swings, torso rotations, and leg swings. That's it.

tonight:

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right knee but only after about 30 mins
MENTAL STATE: okay

- warm up

- DLRVJ x ~30 mins
not great but not bad. got one easy dunk with the little dodgeball and then switched to the big dodgeball and couldn't get anything to go down. lots of back iron, a fair bit of awkward stuff where the jump didn't get together.

then my mom called and i had to go. brother has been very sick and she just got back into town from visiting him so it seemed more important to go check in with her. gonna do some KB swings, band shit, and stretching and foam rollering now.

What's the deal with the knee pain?

Have any ideas what it is?

Looks like it hurts from overuse, the mayo clinic website says that cartilage acts as a shock absorber.  I wouldnt be surprised if thats what i had back in HS and with time of not doing all of my jumping and what not it passed, also strengthening my legs helped out a ton as well

last night:

WEIGHT: ???
SORENESS: lats
ACHES/INJURIES: ankle and thumb not fully healed
MENTAL STATE: good

- warm up

- DLRVJ x 2
couldn't do more because game was about to start but i got up pretty good on the second jump. one of the dudes warming up said, "oh, so you're just trying to make us feel bad, huh?" 

- squat 300 x 3,3
super strong first set. felt awesome.

- SVJ x 3,3

- rudiment hops

- stretch

last night:

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: ankle and thumb not fully healed
MENTAL STATE: okay

- warm up
did some more jumping rope than usual, felt good. i need a new rope, the one i have is way too heavy. used one of the lighter ones in the gym and it was so much better.

- DB jump squat 45s x 2,2

- superset x 3
-- DB OHP 35s x 10
-- inverted row x 10

- stretch arms

- DLRVJ x a bunch
not good, but kept at it, jumped for around 30 mins all told.

yeah i just need to go back to cheapo ones. i bought one with ball bearings and shit and it's so dumb, doesn't turn faster and it's heavy.

anyway, yesterday:

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: ankle and thumb not fully healed
MENTAL STATE: good

- warm up

- DRLVJ x a bunch
first full jump was excellent, close to 36. rest uneven, overthinking. some other good jumps, and some where my takeoff was all wrong and i ended up under the hoop. i need to relax especially on days when i'm jumping well. a big first jump gets me psyched and thinking "PR!!!" and then i tighten up and shit gets weird.

- DB jump squat 25s x 4,4,4

- superset x 2
-- pull up x 5
-- assisted natural GHR x 10
-- dip x 10
-- pull up x 5
let my hamstrings do more of the talking on the GHRs. felt strong.

- stretch

ended up drinking a lot of wine and scotch last night and have been hung over most of the day today. in my defense, it was really good wine and really good scotch. and good company. my friend just bought a place that has a balcony and he grilled up steaks and veggies and we feasted. also drank. no booze for a little while, gotta clean out.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: ankle and thumb not fully healed
MENTAL STATE: started okay and went downhill

- warm up

- DRLVJ x some
hit 33" off one step, which is a really good jump for me. thought it was going to be a great day; that's usually a good sign. nope. never got over 34 off full run-up. fucking pissed. not sure what's wrong.

- squat 275 x 2
- SVJ x 2

- inverted row x 10

- DB OHP 45s x 5

feeling very down and discouraged. i haven't been disciplined enough about going to the gym it feels like in a long time. i haven't jumped well in what feels like a long time. i am patently spinning my wheels again.

also, in what may be related, my dad went to the hospital this morning because his heart was beating very fast and irregularly in the middle of the night. they admitted him right away and he's spending the night there so they can do tests and whatnot. i went up to see him in the afternoon and he seems totally fine -- he is pretty much fine, what he's got isn't life-threatening -- but it's scary nevertheless. disorienting to see my dad in a hospital gown.