Adarq.org

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.

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>