Adarq.org

Gym work 26:

Bench press:

20x6
20x6
40x6
65x6
65x4
65x4 (will stay at 65)
40x16

Low bar squat:

20x6
60x6
100x3
120x2 (very difficult)
100x4 (difficult)
100x4 (difficult)

Did a handful of leg presses, leg extensions, ab wheel rollouts and landmines

Bodyweight: 89.9 kg (0.0 kg)
Exhaustion level: 10/10

Comments:

Bench was pretty good, squats were difficult. Did some more quad work as my quads don't want to grow. Workout was tiring. 120x2 was max at this point in the squat (2nd rep was not well controlled on the descent)

Gym work 25:

Half squat:

20x5
60x5
80x5
100x5
80x5
80x5

Bench press:

20x10
40x10
55x10
55x7
55x7
40x11

A bunch of BSS and ab wheel rollouts

Glute cable kickbacks:

30x10
40x10

Bodyweight: 91.1 kg (+1.2 kg)
Exhaustion level: 9/10

Comments:

Bench was so-so, I tried half squatting in a high bar style and it looked terrible + neck pain, low bar was better. Still, tired and slow.

Gym work 25:

Bench press:

20x6
50x3x9 (9 sets of 3 reps)
50x11 (one final set of 11 reps)

A bunch of landmine squats, RDLs, push presses with 20kg

V-grip seated pulls to chest (horizontal):

80x8
100x7

Bodyweight: 89.9 kg (-1.2 kg)
Exhaustion level: 9/10

Comments:

Bench was pretty good. But I felt tired and the gym was hot, so I didn't do much after that.

Gym work 23:

Low bar squat:

20x6
20x6
60x6
80x6
100x2
120x1
100x6
100x6

Bench press:

20x6
20x6
45x3x9 (9 sets of 3 reps)
45x9 (one final set of 9 reps)

A bunch of leg presses, leg extensions, leg curls, seated calf raises

Cable kickbacks (each leg):

5 pins x 10
5 pins x 10

One-hand pulls to chest:

40x10
40x10R, 7L

Bodyweight: 91.1 kg (+0.3 kg)
Exhaustion level: 9/10

Comments:

Heaviest squat (120kg) since December, could have done 2, possibly 3. Neck pain is there and it's bad. Bench was good because I did 10 sets of 3 (last set was as many reps as possible), let's see what happens the next time when I'll do 3 sets of 10. Refrained from doing the 3rd set in the squat. Overall a great training session.

Well, I'm too heavy to be reactive right now, although I'm not very far from dunking on 10 feet again, probably 2-3 inches away. Your video is private.

I can't imagine being much faster than that because I land with my feet in front of me and then need to get into position to jump forward again, and that takes time.

Track work 5:

Dynamic warm up
2x20m gradual build-up
--------------------------
Rudiment hops (forward, backwards and laterally) x 10m
3x10m (all out)
3x20m (all out)
Small box depth jump onto medium box then depth jump x 5
Medium box depth jump onto small box then depth jump x 5
Small box back-and-forth jumps on and off the box x 10
Medium box single leg lunge jump (right leg problematic) x 5
--------------------------
Static stretching

Bodyweight: 90.5 kg (-0.6 kg)

Comments: Was in a bit of a rush so didn't do everything. I am training with a 16 year old that has a ~34 inch jump and big VMOs. He needs to work more on posterior chain stuff like sprints, proper mechanics, hip dominant lifts, hip hinges etc. Will see what I can do for him.

Next time I will do maximal jumps for height, trying to jump over higher and higher "rope"-fences. Maybe do some broad jumps and measure them.

Gym work 21:

Low bar squat:

20x6
50x6
80x6
80x6
80x6 (very easy, explosive, bar was flying)
40x20 (medium difficulty, HR was 157)

Bench press:

20x10
45x10
45x10
45x8 (this last set was paused, will do paused reps from now on)

Cable kickbacks (each leg):

6 pins x 7
5 pins x 10 (6 pins was too heavy)

Leg extensions:

56x15

One-hand pulls to chest:

40x8
30x10

Bodyweight: 90.8 kg (+0.3 kg)
Exhaustion level: 9/10

Comments:

Switched to low bar squats so I can put less pressure on the neck area (although this might worsen my thoracic spine injury). The result? Bar was flying, 80 kg was very easy, even though I'm doing the low bar squats in a more "athletic" way, closer to the high bar variant and with Olympic lifting shoes on. Bench was okish, though still very weak.

Gym work 20:

Bench press:

20x6
20x6
40x6
60x4
60x3
55x5 (will use 55 kg next time)

High bar full squat:

20x6
65x10
65x10
65x10 (neck pain from the bar, even with padding on)

Landmine one-arm push press:

17.5x10
17.5x10

Landmine one-leg deadlifts:

20x10 (each leg)
25x10 (each leg, very good)

Leg curls:

72x10
72x10
72x10 (very explosive)

Seated V-grip pulls:

DND

Bodyweight: 90.7 kg (-0.2 kg)
Exhaustion level: 8/10

Comments:

Neck pain from the squats, I might switch to BSS. Bench press was very weak, will downgrade to 55 kg. The landmines were very good, leg curls were super strong.