Adarq.org

Gym work 26:

Bench press:

20x6
40x6
60x6
60x6
60x6 (will move to 65 or 62.5 kg next time)
40x11

RDL:

20x6
60x6
100x6
100x6

Seated horizontal V-grip pulls to chest:

100x8
100x8 (difficult)

Bodyweight: 89.9 kg (-0.6 kg)
Exhaustion level: 7/10

Comments:

Good benching, will move to 62.5 kg next time. RDLs were also good.

Gym work 24:

Bench press:

20x6
40x6
60x6
60x6
60x4

Hip thrust:

60x8
100x8
100x8

Deadlift:

20x5
70x5
100x3
120x3
120x1

Landmine one-arm push press:

15x10
15x10 (explosive)

Landmine one-leg deadlifts:

15x10

Ab machine crunches:

4 pins x10
6 pins x10
8 pins x10

Bodyweight: 90.5 kg (-0.3 kg)
Exhaustion level: 9/10

Comments:

Bench was good, surprisingly enough. Hip thrust hurt my pelvis. Deadlifts were difficult (but they came after hip thrusts).

These are from 10 years ago, 10.95m (vs 9.10m now):

<a href="http://www.youtube.com/watch?v=ADtCuN8uILo" target="_blank">http://www.youtube.com/watch?v=ADtCuN8uILo</a>

These are from 13 years ago (obviously much lighter, at around 81 kg or so):

<a href="http://www.youtube.com/watch?v=8H66PNO4kpQ" target="_blank">http://www.youtube.com/watch?v=8H66PNO4kpQ</a>

Track work 6:

Dynamic warm up barefoot
------------
1x30m sprints (10m acceleration, 10m maintain speed, 10m acceleration)
Rudiment hops (forward, backwards and laterally) x 20m
40m curling sprint (to the left)

Tested the standing broad jump (did 5 jumps) and 4 consecutive two-leg bounds.

Best broad jump: 2.35m
Best 4-consecutive 2-leg bounds: 9.10m

Bodyweight: 90.2 kg (-1kg)

Comments: Was kind of tired but did the tests anyway. Here are the recordings of the best broad jump and two-leg bounds:

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

<a href="http://www.youtube.com/watch?v=f9eOMh83tp4" target="_blank">http://www.youtube.com/watch?v=f9eOMh83tp4</a>

Gym work 22:

Bench press:

20x6
20x6
55x6
55x6
55x6
25x5+12

Low bar squat:

20x10
50x10
70x10
70x10
70x10

Landmine one-arm push press:

15x10
15x10 (went a little lighter as I was tired)

Landmine one-leg deadlifts:

30x8 (each leg)
30x8 (each leg, heavy)

Leg extensions:

40x15

Seated V-grip pulls:

7 pins x 10
7 pins x 10

Bodyweight: 90.8 kg (+0.1 kg)
Exhaustion level: 10/10

Comments:

Surprisingly good bench press (relatively speaking). Will use 57.5 kg the next time. Squats were tiring but the weight was light, the limiting factor is work capacity. The landmine deadlifts were good but from 30kg+ my grip starts failing.

Track work 4:

Dynamic warm up barefoot
------------
3x30m sprints (10m acceleration, 10m maintain speed, 10m acceleration)
Rudiment hops (forward, backwards and laterally) x 20m
A bunch of depth jumps of different varieties
30m sprint (full out): 4.85s
40m curling sprint (to the left)

Bodyweight: 91.2 kg

Comments: Will use the 4.85s time for 30m as a benchmark for the future.

Track work 3:

400m jog
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: 91.1kg

Comments: The short distance sprints felt all effort but they look pretty slow on camera. It was cold outside so I used long pants which kind of slow me down. Depth jumps were pretty good, even if not too high.

Gym work 19:

High bar squat:

20x6
20x6
70x6
70x6
70x6
20x20

Bench press:

20x10
40x10
40x10
40x10 (had two reps left in the tank)

Cable kickbacks (each leg):

5 pins x 10
5 pins x 10

Leg curls:

64x10
64x10

One-hand pulls to chest:

16x10
24x10
32x10

Bodyweight: 90.5 kg (+0.5 kg)
Exhaustion level: 10/10

Comments:

Tired from non-stop track+gym. Still, was able to do the squats pretty good, considering they were high bar. Bench was weak, as usual.