nothing yesterday except 3 hrs household man labor. a ****ing 3/8 lag bolt shouldn't break before its snug. the first 2 broke. shitty product dont get me started.

workout today:

2 pull ups.
4 chin ups.
1 pull up.

pull up top hold with jump 3x1 (10 seconds/10 sec/8 sec)

chin up 4/4/3

i asked to play 18 holes walking. they said i had to play the back twice. ok. i was fairly wiped out by the second time i played 14. my drinks were gone. didn't tee up on 15 and walked straight back to the car. good walk, bad golf.

there were 3 lazy days after last post.

Saturday morning i woke with very stiff neck and shoulders. while sleeping i rolled over, but i used my head as a pivot point. right trap and cervical spine very angry all Saturday. early to bed with some weed oil rub.

yesterday morning slightly better. i loosened up mid day but last night the fatigue set in fast afterdark. early to bed more weed oil.

woke today with much less pain. i also have much more neck and shoulder mobility. its basically the standard process that ive become accustomed to since neck issues started around 15 years old in 95.

ive been doing some hangs from the chin up bar. feels good to let the spine hang from the shoulders, instead of the arms hanging off the spine. the grip focus causes pleasing bloodflow in the shoulders and arms which has been lacking.

ive learned to abstain from attempting to loosen my neck with stretching in these circumstances. it never helps. it usually causes much pain when i hit the limits of my mobility. occasionally it sets me back a day or 2 during recovery.

there were several hangs from the chin up bar over the past few days. some shoulder hang mobility stuff helped to relax my right trap. did a good round of salutations to the sun yesterday. some massage. steady improvement since last post.

felt much improved right out of bed this morning. mobility is about 80% with periodic moderate pain. good enough to get the blood flowing today.

an hour ago i swung a 7 iron a dozen times. slow and smooth. felt almost ok but definitely not playing soon.

30 mins earlier: hangs from the bar about 20 to 30 seconds each.

just now:

10 bodyweight squat

pull up hold with jump 3 x 20 to 30 seconds.

chin up 3x3

20 bodyweight squat.

felt good.

feel good today. half hour on the court mid day. first shoot wearing new glasses. i haven't worn glasses since 1990. right eye is junk, no prescription. left eye needed some help.

shot was off. made a very low % of shots. did a lot of full court fast break dribbles. i did a round of corner drill made 3/4. then i airballed from top of they key and quit. i usually try to finish with a make, but there wasnt any muscle memory worth remembering about this shoot. decent first sweat after several off days if nothing else.

half hour on the court yesterday. poor shooting but its 2nd shoot with glasses. will probably take some getting used to. lots of full court fast breaks finishing mostly with left hand layups.

short workout today:

pull up hold with jump(seconds), resting between holds: 3 x (20, 20, 15)

pull up with jump 3x5

chin up 1 x 1.5.

all on 30 seconds rest or less.

3 trips to the court since last post. 2x30 mins and 45 mins last visit. still getting used to the glasses so ive put more emphasis on pushing the limits of my stamina. lots of full court dribbles. at one point there were 4 round trips in a row. pretty winded after that one, but its improving.

otherwise i haven't done much physical stuff.

45 mins on the court yesterday. the other end of the court was taken by some kids, so i didn't do any full court dribbles. shot is starting to improve with the new glasses. ive been trying to implement a small shooting form tweak for about 1.5 years but the old form is very ingrained. the old form is shooting with the ball basically centered above my forehead. the adjustment is to shoot with the ball slightly to the right. getting the ball more over my right shoulder is a better position as it limits the need to move the shooting arm laterally during extension. it also provides a clearer view of the basket with my good left eye. the form feels good about as far out as 20 feet, but beyond that requires leg contributions that i have yet to get synchronized.

also i did 1x3 chin ups yesterday morning intending to do a few sets scattered through the day(i think its called grease the groove, bastardized version) to get back into some volume. meh, zero program. been sweating plenty and i feel good. thats the point i think.

there was some sweat scattered over the past few weeks. few trips to the court, shot is improving since getting glasses, havent been in over a week. some chin ups and pull ups but no progress there, very disorganized and sporadic. some hackey sack, very rusty. random yard stuffs.

i ordered a 160 lb amgym bumper set. got excited about it yesterday and did an easy but organized workout.

36 lb low bar squat 3x10

36 lb hang to rack 1x10 focusing on elbow speed because slow elbows were my weak point in the past.

chin up 4/4/3.

squats felt ok first 2 sets. 3rd set felt good.

the bumpers came a few days ago but my neck has been stiff. did a workout today.

low bar squat up to 126x2x5.

pull up 3/3/2, then 2 top holds with negative holds on the way down.

deadlift 126x1x5.

i think my low bar position is a little high. i can feel that the bar is above the horizontal spines of my scapulae. previously i would get it lower, below the horizontal spines, resting on the meat of my rear deltoids. i was advised in the form check thread that my elbows were too far back(i believe june 2021), but thats what feels secure with that lower bar placement. thus im putting it a little higher. feels good but im not sure if its proper.

everything felt good otherwise.

i slacked for 6 days after that. there was some home maintenance stuff but no dedicated structured exercise during those 6 days. on Tuesday the 7th day i woke early and my left knee was hurting bad particularly at the outer top corner of the patella and the quad attachment was very pissed off. by 11 am it was swollen quite a bit. since it was a mystery i went to urgent care. if i had whacked it the day before or something, i would try toughing it out a few days to see if it heals. the mystery got to me so i sought a medical opinion. xray showed fluid restricting healthy function. ice and anti inflammatory prescribed but not covered by insurance. been taking some leftover neproxine and icing it. swelling is almost gone and it feels much better. the dr agreed with my hypothesis of "getting older hurts sometimes."

this morning i did a little project that required some stooping and squatting and it felt ok. not good but ok. left quad got tired fast.

might do a light shoot around in a bit but im not doing anything intense.

this post is brought to u by procrastination, Murphys law, and entropy.

shot around a bit earlier. very low intensity. when i ran it was slow and straight ahead. very few lateral movements. felt pretty good but definitely nothing full speed today. basically a bunch of jump shots.

feeling much better. did a set of light deadlift on Friday just as a test. left knee felt fine. yesterday was lazy. decided to getthe blood flowing today.

i shot hoops alone for about 20 mins. guy said lets play 21. ok. i led 10-6, then he led 15-10, then we were tied 19-19. i missed several shots for the win. then i swished it from the out of bounds corner. gg.

was pretty winded but im mostly just happy my knee held together.

about a half hour later i did this workout:

bodyweight squat 1x10

20 lb goblet squat 2x10

pull up 3/2/3/2

no pain yet

deadlift 126x1x2

mild pain behind left patella so i stopped there.

evening workout

bodyweight squat 10/20/30 felt good.

pull up 1x3 fail 4th(90%) then i got 1 rep next set, immediately did a jump to top hold with negative holds. followed by 2 more jump holds.

deadlift 126x1x5. felt good.

shot hoops a bit the other day, mild intensity. everything felt good.

been lazy otherwise until today. evening workout.

some leg swings and kicks.

bodyweight squat 1x30

36 lb(bar) low bar squat 3x10

86 lb squat 1x5

106 lb squat 1x5

126 lb squat 3x5

pull up 2/3/1/1 then jump holds 1x3 about 5 to 10 seconds each.

deadlift 126x1x5

deadlift 146x1x5

afternoon workout

low bar squat up to 146x3x5

pull up 1x4 plus 10 second jump hold. next set fail 1 pull up plus 5 jump holds. then jump hold 1x5 short holds.

deadlift up to 171x1x5.

squat feels good except my bar position bugs me. yesterday it was definitely too high and it irritated my shoulder blades.

i figured adding pseudo pull up reps might help the same way push presses help overhead press after strict press is exhausted. tell my body to prepare for 3x5 better this way i think.

deadlift still fairly easy. probably a few more 20 lb jumps in there.

been lifting in my new balance low top industrial shoes that i got for warehouse work. theyre very sturdy, steel toe, electroshock proof, not that any of that matters; made for heavy work, supportive stiff sole, yet comfortable as new balance are.