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Went in the park and played some 3-on-3. Did some dunks on the small rim, tried two dunks on 10 feet, was very very close on one of them. I have terrible Achilles tendinitis in both feet and left home with stinging in the right Achilles. Will need to take a long break from everything.

Here's a dunk at the 2.88m rim from today:

<a href="http://www.youtube.com/watch?v=zC8XKz17mG4" target="_blank">http://www.youtube.com/watch?v=zC8XKz17mG4</a>

I put a pic of the highest point in the attachements.

Gym work 35:

Bench press:

20x6
20x6
50x3
70x3, 3, 3, 3, 3, 2, 3, 2, 2, 2

Medium bar squat:

20x6
50x6
70x6
90x3
120x2 (closest to failure I have ever been)
90x6
90x6

Seated cable pulls to chest:

60x10
80x10
100x8

Leg extensions + leg curls:

40x10, 60x10 (both exercises)

Bodyweight: 89.1 kg (-0.2 kg)
Exhaustion level: 9/10

Comments:

I went with 70 kg for the intense 3 rep sets and it was a success - I've only managed 2 reps here and there but mostly 3. Will stay at 70 kg. The 120 kg squat second rep was truly a max rep, very very close to failing it.

Gym work 34:

Bench press:

20x6
20x6
40x6
55x10
55x8 (-1 reps)
55x6 (-1 reps)

Medium bar ATG heel elevated squat:

20x6
60x6
80x6x3 (explosive)

Triceps cable pulldowns (slow tempo):

20x20
20x12
20x10

Glute cable kickbacks:

4 pins x 10
5 pins x 10
5 pins x 10

Landmine push press:

bar x 10
bar+20kg x 10
bar x 10

Leg extensions:

40x10
56x10

Leg curls:

40x10
56x10

Bodyweight: 89.8 kg (-0.6 kg)
Exhaustion level: 7/10

Comments:

Went to gym without training partner so I had to take it a little safer on the bench press. Still, I'm not satisfied, should be stronger.

On the squat I tried doing high bar but it aggravates my neck injury and just a simple 2 cm lower makes the weight feel like a feather. It's the difference between struggling with a bad position and having good, explosive reps while still having a pretty vertical back. I will stick with the "medium bar" position. Other lifts were good.

Gym work 33:

Bench press:

20x6
60x3x9
60x5 (very difficult, supported last rep)

Seated cable pulls to chest:

60x10
80x10
100x8,7

Deadlift:

20x5
60x5
80x5
100x5
100x5 (pretty easy)

Leg extensions + leg curls:

40x15, 60x15 + 60x10, 80x6+64x4+48x4+32x5 (or something like that, a continuous set)

Bodyweight: 89.4 kg (-1.3 kg)
Exhaustion level: 9/10

Comments:

Experimentally went to the gym at 18:30 and it was as bad as anticipated: 28 people in the gym and very hot. All places were occupied. Even so, we managed to do a decent job with what we had.

Track work 8:

Dynamic warm up
------------
3x30m sprints (10 m run + 10 m maximal sprint + 10 m run)
5x45 cm box depth drop
5x2x45 cm box depth jump
5x3x45 cm box standing jump off the left leg + depth drop
5x2x50 cm box depth jump on 45 cm box
30m turnant sprint (left side)
20m Rudiment hops (back, forth, side)
Trap bar deadlift: 80 kg x 3
Chinups: 7 (I expect terrible neck pain tomorrow)

Bodyweight: 89.0 kg (-0.9kg)

Comments: A great practice session. Depth jumps felt good. All exercises were done barefoot. Also did some powerjumper jumps.

Gym work 30:

Bench press:

20x6
20x6
50x6
65x6
65x6
65x4 (old age total reps )
50x10

Low bar squat:

20x6
50x6
80x6
100x3
110x1
100x3
100x3

Explosive half squats:

80x6

Then a bunch of stuff for the core, leg extensions, leg presses, seated calf raises, ab wheel rollouts, landmine deadlifts, landmine push presses

Bodyweight: 90.4 kg (+0.5 kg)
Exhaustion level: 9.5/10

Comments:

Old age in the bench press again, although now I had a friend as a spotter so I could try to do it. Never did 2 consecutive sets of 6 with 65 (maybe not even when I was younger). Squat felt difficult, although its difficulty varied depending on how I gripped the bar.

Quads are very weak - will need to dedicate time to hit them specifically. Right knee is wobbly and drags me down when I train.

Track work 7:

Dynamic warm up
------------
30m sprints ++ broad jumps/double leg bounds ++ medium box depth jumps
Did 3 sets of this "superset": 1 sprint, 3 broad jumps or 1 4-double leg bounds and 3 depth jumps

Also did some jumps with the PowerJumper (1 band) and some trap bar deadlifts with 100 kg (surprisingly found a trap bar)

Best broad jump: 2.35m
Best 4-consecutive 2-leg bounds: 10.05m (+95cm)

Bodyweight: 89.9 kg (-0.3kg)

Here's a video of the double leg bounds:

https://youtube.com/shorts/JGV4cHeuo-M?si=ml8sMH9O67qCf-KT

I was yesterday in the park and played 2 hours of 3 on 3 and during the breaks I dunked on the small rim. I could do some nice dunks, including an under-the-rim reverse which I haven't done in 10 years. I was also 1 inch away from dunking off standing vert - I did it, but it was a rim-grazing kind of thing, not a clean dunk.

I tried one dunk of the 10 foot rim but because the rim is taller I can't be as relaxed (because I need to push with more force) and my plant collapsed and jumped 20 inches or so. I need to continue to lose weight and get stronger.