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Thank you, Joe!

Gym work 91 (groin injury)

Zercher squat: 20x5, 50x5, 50x5
Medium bar squat: 20x5, 20x5, 50x5, 50x5, 50x5, 50x5, 50x5
Bench press: 20x5, 20x5, 40x5, 60x5, 70x3, 70x3, 70x3 (very difficult)
RDL: 50x5, 90x5, 90x5 (very easy)
Leg curls: 48x10, 48x10
Leg extensions iso holds (6 different positions): 48x10s each position

Workout time: 15:20
Workout duration: 1:30h (talked about training with some friends in the gym)
Bodyweight in the morning: 88.4 kg

Comments: Still injured, did not go above 50 kg in the squat and just tried to think about recruiting my quads in the movement, with a slower tempo in the eccentric phase. Bench felt weak, although I used a different bench. Still weak.

Wow, congrats! 🔥🔥🔥🔥

Gym work 89 (groin injury, did upperbody work and machines for legs)

Bench press: 20x5, 20x5, 50x5, 60x3, 70x4, 70x3, 70x3, 60x8, 60x5 (tired)
Seated horizontal pulls to chest: 24x10, 64x10, 64x10, 64x10
Seated calf raises++standing calf raises (with dumbbell): 10x10, 30x10++20x10, 30x10++20x10, 30x10++20x10
Leg extensions: 24x10, 64x10, 64x10, 64x10
Leg curls: 24x10, 64x10, 64x10, 64x10

Workout time: 15:20
Workout duration: 40 min
Bodyweight in the morning: 88.7 kg

Comments: Did more volume for my bench press. I am ok-ish with it, given that I'm lighter now than when I was doing 70x5 (I was about 92 kg back then). I would still like to increase my bench to 80x5.

Gym work 88 (BSS and landmine day)

BSS: DND, groin injury
Hip thrust: DND, groin injury
Bench press: 20x5, 20x5, 50x5, 65x5, 65x5, 65x5, 50x6 (slow tempo for more TUT)
Landmine one-leg deadlift (each leg): barx8, bar+20x10, bar+40x6, bar+40x6 (grip fail, even with straps, held it with two hands)
Landmine push press: barx10, bar+20x10, bar+20x10
Landmine side press: barx10, bar+5x10 (first time doing these, interesting)
V grip pulls to chest (single hand): 32x8, 40x7

Workout time: 15:20
Workout duration: 49 min
Bodyweight in the morning: 88.2 kg

Comments: Went to the gym with my groin/adductor/iliopsoas injury, besides one sting it was acceptable.

Went and did a DEXA 360 scan and the results are the following:

Total mass: 88.9 kg
Lean mass: 60.9 kg
Lean%: 68.5%

Fat mass: 24.1 kg
Fat%: 28.4%

Estimated BMR: 1911 kcal/day
Relative skeletal muscle index: 8.77 kg/m^2

I have a 34.1% bodyfat in my trunk (14.4 kg of fat) but just 22.3% bodyfat in my legs.

The whole point is that I have quite a few kg of fat that I could and should and will get rid of. In fact, I think I should go to about 75-78 kg in bodyweight and I am starting this journey today. I ate just 1750 kcal today and will continue in this note, focusing on having enough protein under this low kcal budget.

that is a bit weird. wonder if raptor's missed days are similar, then it'd be really weird.

My problems are with cervical and thoracic pain and lack of proper sleep because of it. Plus my decade+ of mental consumption in hell. Can't go around that, but you can pretend they're not there.

Workout 86, Plyo A:

Dynamic warmup (not much)
Pogos: 2x20
Rudiment hops: 20m forward, 20 backward (each leg)
40 cm box single leg box jumps alternated with single leg depth drops: 3+3, 3+3, 3+3 (used 60 cm box for the last set on the left leg box jumps)
20 cm box single leg depth jumps: 3, 3
40 cm box bilateral depth jumps: 3, 3, 3

Bodyweight: 88.6 kg in the morning
Comments: Felt great. Soreness all over my legs (especially the quads) from Monday's strength workout but the ground contacts were short and the jumps were pretty high, so not much to complain about. Incredibly, I found out that my right leg can absorb depth drops really well, and even the depth jumps were good. Really surprising.

Here's an update to my summer program, with the help of AI (so I don't overthink too much):

MONDAY — Neural Strength
* Zercher squat: 2x5 @ 50-60kg (movement prep, not a stimulus)
* Medium bar squat: work up to top set of 3 (110-115kg), then explosive half squats 3x3 @ 90kg
* Bench press: work up to top set, 2-3 sets at working weight
* Hip thrust: 60x10, 90x8, 120x6, 120x6
* Leg curls: 2x8-10 single leg

TUESDAY — Rest/Walk

WEDNESDAY — Plyos (alternating)

Week A:

   •   Dynamic warm-up
   •   Pogos: 2x20
   •   Rudiment hops: 2x10m
   •   Single leg depth drops: 2x5
   •   Single leg box jumps: 2x5
   •   Bounds: 2x10
   •   Sprints: 2x30-50m
   •   Approach runs and jump attempts

Week B:

   •   Dynamic warm-up
   •   Pogos: 2x20
   •   Small hurdle hops single leg: 3x3, then 3x6
   •   Single leg bounds: 2x10
   •   Sprints: 2x50m
       •   Approach runs and jump attempts

THURSDAY — Moderate Volume Strength
* BSS: 3x8-10 with 24-32kg dumbbells
* Hip thrust: 80x10, 90x10-12
* Landmine single leg deadlift: 2x8 with straps
* Seated calf raises: 3x10-12 slow eccentric
* VMO corrective work: TKEs, single leg wall sits
* Horizontal pulls or chinups: 2-3 sets

FRIDAY — Recovery

SATURDAY/SUNDAY — Basketball (floating)

Therefore, today I did:

Gym work 84:

Medium bar squat (with high bar movement pattern):

20x6
50x6
80x6
100x3
110x3 (medium-hard difficulty, explosive)
80x3 (half squat, extra explosive)
80x3 (half squat, extra explosive)
80x3 (half squat, extra explosive)
50x3 (half squat, ultra explosive)

Bench press (narrow grip):

20x6
40x6
65x6
65x6
65x5 (will use same weight next time)

Hip thrust:

60x6
80x6
100x6
120x6 (felt somewhat difficult, not achieving full hip hyperextension, therefore didn't increase the weight)
100x6
80x6

Seated calf raise with barbell standing calf raise:

20x10++50x10
40x10++80x10
40x10++50x10

Workout duration: 1:00 hours
Bodyweight: 88.0 kg when I came back from the gym
Workout time: ~21:30

Comments: Was code red of heat here in Romania so I went to the gym later at night. Felt super strong. All squats were explosive, some felt like a feather (the lower weights). Bench was pretty solid given that I'm as light as in ~13 years and I didn't train being sick in the last 10+ days. Hip thrust felt really good with the lower weights as well, perfect form. I will keep my top weight 120 and try to control it better.