didn't make it to basketball today, but I did some jump rope at the house(3 sets of 200 jumps)

Also did weighted pullups 3x6 with the 20lb weighted vest

Went shopping today. Mostly got the usual stuff, only new things were:


turkey chili(375 calories, 20g fiber, 30g protein)
packages of shrimp(150 calories, 31g protein)


going to lift in a bit. Watching the series "Two week in Hell"(Green Beret selection process documentary) on Netflix...gets me pumped up to go work hard every time!

today...

explosive speed squats: 10x3x185

dumbbell overhead press: 3x6x70(PR)

deadlift: 2x5x345

I crush turkey chili from whole foods. I get it in a container that totals about 600 calories and 60g protein. I usually mix chicken into it to get more protein. Tastes great too.

yea its pretty delicious.

I don't know if it was the 2 sets of deadlifts or what, but I had a big appetite yesterday and had 2 packages of shrimp, chicken, broccoli, 2 packages of asparagus, spinach salad(1/2 bag of spinach, carrots, low calorie ranch), blackberries, and turkey chili....probably about 1800 calories or so, which is the most I've had since I started. Gonna be out drinking tonight too, but I'll try to keep it moderate(~6 beers). Back on the strict diet come Sunday!

Today i'm going to do my pullups 3x7xbodyweight+20lbs. Otherwise was planning on resting, but I think I'll do some cardio in my room to make up for going out drinking later tonight.

I love how quickly I recover from day to day now....a year ago I'd be so sore the day after deadlifts, yet I did two sets yesterday and I feel near 100% today

Why do you think that is - what are you doing different?

I think my body has adapted to it. Squatting every day for ~2 weeks in a row a year ago really helped me get over the mental aspect of pushing yourself through pain. Now even my rest days are pretty tough. For example today was the one "day off" I have all week, and I did:

3x7xbodyweight+20lbs pullups/chinups
3x10xbodyweight pullups/chinups
20 burpees
10 bear crawls with 20lb weighted vest
10 four square jumps(8 quick jumps around a square and back = 1 rep)



I also do a pretty solid 30-45 minutes of agilities, foam rolling, stretching at least 5 times(and usually 7 times) per week. My routine is this:

I have a big room with about 15ft to run back and forth. To warm up I do:

6 jogs
1 large stride jog
1 straight legged jog(hard to describe, basically i kick out in front of me as I run)
1 skip
1 backward jog
1 high knees
1 butt kicks
2 karaokes

Then I'll use the exercise ball and do:

12 crunches, coming all the way back and stretching out my back at the bottom
12 thumbs out, shoulder balancing on ball, and slide from side to side as far as I can go
12 hands together, upper back resting on ball, hips up, turn to my side until I'm parallel to ground
12 reverse crunches
balance on ball(first with hands, then without hands, then while doing shoulder rotations to try to throw my balance off)

Then I'll foam roll(I use pvc pipe), all over but hit my upper legs/thighs/hips the most

Then I'll roll with lacrosse ball, really hit my back and hips hard here

Then I'll static stretch:

sit and reach with each leg
butterfly
nuthuggers
sit and reach both legs
sit and reach both legs w/legs spread
splits
stand up and stretch thighs
lay on stomach, bring one leg across my body and hold it on a piece of furniture, try to touch opposite chest to floor
lay on back, bring feet over head until they hit floor


After stretching I'll use the lacrosse ball a bit more





It is time consuming, but I usually just throw something on tv or listen to the Joe Rogan Experience podcast as I'm doing it and the time flies by.

Where do you get this? I looked around my whole foods and couldn't figure out where the turkey chili is.

Nice work. I'm doing more frequent soft tissue stuff the past several months out of necessity as much as anything, and its helping me. I dont think I could squat that often at my age if I wanted to, but getting more active sounds like a good idea.

It's in the section where the prepared soups, wraps, etc are. In my WF, it's just to the left of the wall of lunch meats/cheeses.

Assani,

what made you basically stop lifting altogether before you started up again now? Do you think you'll continue lifting this often in the foreseeable future?

I was playing in basketball leagues in early 2010, started lifting again in late summer but then hurt my back squatting which kept me out over a month. In the future I'll probably try to maintain my lifts at least.