Adarq.org

Gym work 18:

Bench press:

20x5
20x5
40x5
50x5
60x5 (very difficult)
60x4 (extremely difficult)
60x3 (very difficult)
20x16

Landmine one-leg deadlifts:

20x10 (each leg)
20x10 (each leg)

Landmine one-arm push press:

20x10 (each arm, very difficult)

Seated V-grip pulls:

6 pins x 10
7 pins x 10
8 pins x 10 (surprisingly easy)

Bodyweight: 90.9 kg (+0.9 kg)
Exhaustion level: 9/10

Comments:

Had to rush a bit. Very weak in the bench press, last time (a few months ago) I was doing 60x9. The landmine deadlifts were very good and so were the pulls. Any pushing is very difficult for me and any pulling is easy.

Gym work 17:

High bar squat:

20x10
20x5
60x10
60x10
60x10

Bench press:

20x10
40x10
50x8
50x6
50x5
20x20

Leg curls:

64x10
64x10
64x10

One-hand pulls to chest:

32x10

Bodyweight: 90.0 kg (-0.5 kg)
Exhaustion level: 10/10

Comments:

Felt weak and tired. Bench pressing was very difficult, squats were hard. Some neck pain due to the barbell, used some padding.

I did two gym workouts consisting of a variety of landmine, deadlift, dumbbell split squats and rows, just to see how my neck/back does. It's so-so. I will also try to get to the track the next week.

LBSS dunker challenge confirmed

Small update: my neck and thoracic spine pain has been pretty bad and kinetotherapy made it temporarily worse. Even so, after not doing any upper body lifts for 2 months or so it was getting better. But then I experimentally did 3x3 chinups and 10 handle pushups and it came back just as it were. It's still here.

I kept a pretty clean nutrition and today I was under 90 kg for the first time in 10 years or so. Here's a dunk from today (rim is 2.88 m):

<a href="http://www.youtube.com/watch?v=mg3B_f451-Y" target="_blank">http://www.youtube.com/watch?v=mg3B_f451-Y</a>

Gym work 15 (Landmine day):

Landmine lumberjack squats with press:

15x5
15x5

Landmine standing push press with complete extension:

15x12
17.5x12

Landmine one-leg deadlift:

25x12
25x12

Landmine ab getups:

barx6, each side

Landmine anti-rotations + Russian twists:

barx10
10x10

DND

Bodyweight: 91.5 kg (-0.3 kg)
Sleep length&rating: 6h20m, 4/5
Exhaustion level: 9/10
Time of day/spent at gym: 16:57-17:49/51 min

Comments:

Back pain in the thoracic and neck area from the last squat workout. Did some lower weight landmine exercises for more reps.

Gym work 13 (Landmine day):

Landmine lumberjack squats:

20x10
30x10
30x10
40x10

Landmine standing push press with complete extension:

20x10
20x10 (great)

Landmine rows:

15x10

Landmine one-leg deadlift:

30x8
30x8

Landmine ab getups:

barx6, each side

Landmine anti-rotations + Russian twists:

DND

Bodyweight: 91.8 kg (+0.3 kg)
Sleep length&rating: 7h50m, 4/5
Exhaustion level: 8/10
Time of day/spent at gym: 14:04-14:52/48 min

Comments:

Good landmine workout, but more tiring than usual. I feel overtrained/not rested enough. Will focus on recovery for the next few days.