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WEIGHT: 186.0 (170.6)
SORENESS: triceps (?)
ACHES/INJURIES: knees achey but not painful
MENTAL STATE: very good

Daily routine. Omitted jump squats and one-step jumps because was working out with Dad. Added dragon flags, will post vid in a sec. Also added push ups and pull ups.

Jumps:

- MB OH toss x 5

- one-step RVJ x 10

- DLRVJ x 5,5,5,5,3
fourth rep of last set was a joke

- skater jumps x 20,20

- bound-bound-jump x 3,3,3
knees aching a little, decided not to push them

- depth jumps
nope, legs done

rest 15 minutes

- paused speed squat 280 x 5
unracked for second set but did not have paused reps in me.

- DL
- hip thrust
legs toast

- DB push press 55s x 10
triceps feeling the burn, weird. maybe it was the push ups?

- decline sit up +35 x 8, bw x 8,8

did not have max effort in me for DL or hip thrusts so skipped 'em. otherwise pretty good workout.

Wanted to work out, planned morning to a T to get to the court while it was still open and have an hour to do all the Jumps. Fucking gay dodgeball was an hour early. Did:

Daily routine. Added MB OH toss x 10, definite PRs for height on several throws. I'm almost hitting the ceiling now in the squash court. So close.

Will try to sneak in an hour before closing to see if I can get some ME jumps in but I'm not getting my hopes up. Will do the full workout tomorrow in any case.

Edit: EVENING

WEIGHT: 188.2 (173.6 -- guessing this is just water as i haven't been pigging out)
SORENESS: triceps (still?)
ACHES/INJURIES: none
MENTAL STATE: weirdly fluctuating, started out good and aggressive, cratered out, then ended good

- warm up

- DLRVJ x 5,5,5,5,5; +5 w/o vest
frustrating, many of the jumps with the vest were barely 31, apart from a few in the 32-32.5 range early on. form felt all over the place. picked it up a bit for the last set, then took the vest off for five more jumps. these were not great, but got better over the first four (32, 33, 33, 34) and then the last one was bad.

- bound-bound-jump x 3,3
knees not feeling good

gym closed so could not do the remaining exercises. as frustrating as this was it was a good reminder that i really need to be jumping at a real target. i'm going to switch to a morning-evening split with jumps and weights so i can do the jumps on the basketball court.

^when cramping ruins a perfectly good workout I had bad cramps during my hip thrusts on friday. Not good when you're trying to make every workout count.

nope. leg felt okay when i woke up this morning but calf started cramping about 10:15-10:30. can't think what the proximate cause would be, it's weird. i'm not dehydrated, i've been sleeping better and more than usual the last week (except saturday night, when i had company), diet has been pretty good, exercise has not changed except the last couple workouts have been ruined either by bad timing and frustration/wussing out (saturday) or cramping (sunday).

Could you have low potassium levels?  After using my S6 Health app I didn't realize how many bananas or pills it took to get to 4700mg which I guess is the normal level(I think 1 banana is 422mgs)

LAST NIGHT

had beginning of severe headache, took migraine medication and did not attempt to exercise. once i was sure i was in the clear i foam rolled and stretched.

today is day 1 of trying morning/evening split for jumps/strength. not the best day to start maybe because i have a call at 7:30 that i hope is a job offer and have a commitment tonight that i can't get out of. will try to get out of work early.

MORNING

WEIGHT: 189.6 (???)
SORENESS: none
ACHES/INJURIES: none, hurray
MENTAL STATE: good

- warm up
took extra time because of the hour.

- skater jump x 20,20

- one-step RVJ x 5; two-step, three-step x 1

- DLRVJ x 5
higher than i expected, three around 32, two around 31.5. okay.

had to cut it off there, will continue this afternoon if i can. skipped out of work an hour early. go me.

EVENING

forgot to wear vest.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right knee
MENTAL STATE: very good

- warm up

- one-step RVJ x 2; two-step, three-step x 1

- DLRVJ x 15
pretty good if inconsistent. hit 35 a few times at least, dunked the little soccer ball. had a random guy who was shooting around on the other basket throw me a few lobs but the timing wasn't quite right and i probably wasn't getting quite high enough anyway. one of those attempts went through the hoop but it went up first, very much not a dunk.

- bound-bound-jump x 3,3,3
31-32 on all

- paused speed squat 285 x 5,5
no vest, upped weight. "speed" is a relative term. these were solid but not very fast.

- deficit DL 315 x 5,1
worried about lower back, cut off second set. form was off, grip too close or something.

- hip thrust 315 x 15,15

- DB push press 55s x 10,8
i will get that second 10 if it kills me.

- DB row 70 x 20/each

- decline sit up +35 x 8,8

MORNING

WEIGHT: ???
SORENESS: right posterior delt, right wrist extensors
ACHES/INJURIES: right knee, right toe
MENTAL STATE: good

- warm up

- skater jumps x 20,20

- one-step RVJ x 5,5

- DLRVJ x 10
awful, topped out at maybe 31.5, several abortions in there. the vest really fucks with my form, knees want to travel forward. would have kept going but the preschoolers arrived. as i adapt to mornings i can get there a bit earlier and do more, but i'm still a bit slow to warm up.

EVENING

WEIGHT: ???
SORENESS: right posterior delt, right wrist extensors
ACHES/INJURIES: both knees
MENTAL STATE: shaky, weird

- warm up

- MB OH toss x 6
PR, hit ceiling on fifth throw

- bound-bound-jump x 3,3,3,3,3

- paused speed squat 285
brain shut down, could not even start a working rep. dropped to 225 and brain still would not start the rep. mental weakness, i think if i'd had a partner there i would have at least tried a rep. very strange feeling, i love squatting, but a couple of times in the last couple of weeks it's just felt awful. knee discomfort had something to do with it, i think.

- daily routine

fwiw, my self-assessment is that i'm a level 3.0 tennis player.

nice. was wondering when u initially posted, but didn't ask.. since it's so cliche to ask that. ha.

i'd say i'm 3.0-3.5 also. def not 4.0

pc!