Adarq.org

Went in the park, played some 1:30 hours of 3 on 3, moved pretty well, but I'm still limited sprinting or running forward. I could move side to side pretty well though. Had a few dunks, although the rim is really bent now so it's low, has to be around 2.85m or so. Also had a standing VJ dunk, with no steps. Imagine if I could actually use momentum in my two footed jumps and I wouldn't be injured.

Interesting idea. My legs just aren't "alive", but probably the adductor/hip flexor thing plays an important role. Even without it, though, my landing is forward when I do consecutive hurdle jumps, even if they are 8 inches tall. I look at the ground to see where I land/not to step on them, which affects my movement. I do the same when I try to jump - I need to see where the ground is when I plant. So there are issues like these which sabotage me. I don't know how people jump looking at the rim - how do you know where the ground is?

I think the biggest benefit for me would be to start doing consecutive hurdle jumps and bounds, when and if my injury goes away. So far there's still pain there so I can't really be explosive right now.

Went in the park, played some one on one, then tried some jumps and my legs just shut down - I had a few collapsed plants off one and one off a right-left plant off two where I didn't even get off the ground, my CNS simply shut down the jump completely. Will need to rest.

Gym work 98 (groin injury)

Zercher squat: 20x5, 20x5, 50x5, 50x5, 60x5
Zercher forward lunges (each leg): 50x5
Bench press (narrow grip): 20x10, 40x5, 52.5x10, 52.5x10, 52.5x10 (barely made it, right elbow gave out, all time )
Landmine deadlifts (each leg): bar+20kgx8, bar+50kgx8, bar+50kgx8 (with straps, ties all time )
Landmine push press (each arm): bar+20kgx8, bar+20kgx8
Leg curls: 80x10, 80x10
Seated calf raises: 30x10
Back supported straight leg raises: 10

Workout time: 21:10-22:05
Workout duration: 55m
Bodyweight in the morning: 88.5 kg (+0.2 kg)
Exhaustion level: 9/10

Comments: Again one of the greatest workouts of the year. Felt very strong. Filmed the landmine deadlifts and push presses.

Here's the landmine deadlifts: https://www.youtube.com/shorts/5f41D8sSz9Q
Here's the landmine push presses: https://www.youtube.com/shorts/g02syAsTzSI

Gym work 96 (groin injury)

Zercher forward lunges (each leg): 20x5, 40x5, 40x5, 50x5 (felt great)
Leg press (single leg): 40x15, 60x15, 80x15, 100x15
Leg press (both legs): 150x20, 150x20
Bench press (wide grip): 20x10, 50x10 (could've done 13), 50x10 (could've done 11), 50x10 (max attempt)
Landmine deadlifts (each leg): bar+25kgx8, bar+40kgx8, bar+50kgx8, bar+50kgx8 (with straps, all time )
Chinups: 10 (could've done 12)
Seated calf raises: 10x15, 20x15, 20x15
Standing single leg calf raises: 15x10, 15x10

Workout time: 15:30-16:30
Workout duration: 1h
Bodyweight in the morning: 88.3 kg (same weight)
Exhaustion level: 11/10

Comments: One of the greatest workouts this year. The Zercher forward lunges felt great and will continue to do them, they seem jump specific, loading that leg forward in the plant. I'm doing leg presses for quad development, to provide some stimuli to my injured right leg. Felt good. Bench press was exactly like the last time, the last rep is a max attempt.

I've got straps with me this time and I tried Landmine deadlifts with 50 kg and could do it really well - for the right leg it seems like an 8RM but the left one I think can do 60-70 kg. Chinups were very strong, given that they were done at the end when I was terribly tired. In fact, I'm putting the exhaustion level to 11 since I can barely stand straight, my glutes shake and vibrate just standing.

Gym work 94

Medium bar squat (heels elevated): 20x5, 60x5, 80x3, 80x3, 60x5, 60x5 (adductor not healed, felt like 50%, didn't go heavier)
Bench press, narrow grip: 20x5, 50x5, 70x5, 70x4, 70x3, 50x12, 20x20
Romanian Deadlift: 30x5, 60x5, 80x5, 100x5, 120x5, 120x5, 100x5, 80x5, 60x5
Leg curls: 40x10, 80x10, 80x10
Leg extensions: 40x10, 40x20
Seated calf raises: 30x15, 30x15

Workout time: 21:45
Workout duration: 1h
Bodyweight in the morning: 89.3 kg (+1.3 kg)

Comments: Bodyweight went up and adductor injury is still there (feels like 50% recovered, some lightning bolts when moving my leg in certain ways). So I didn't force the squats. RDL felt very hard at 120 kg but I didn't have my straps.

Gym work 92

Had to go quick, I had a meeting

Forward lunges: 10 (5 each leg) x 27.5 kg dumbbells, 8 (4 each leg) x 27.5 kg dumbbells
Bench press, wide grip: 20x10, 50x10 (had 3 reps left), 50x10 (had 1-2 reps left), 50x10 (felt like 10 RM)
Deadlift: 20x5, 60x5, 100x5, 120x3

Workout time: 15:00
Workout duration: 25 min
Bodyweight in the morning: 88.0 kg (+0.3 kg)

Comments: Tired and hot. I tried the forward lunges instead of the BSS just so I take the "shock" of putting the foot down on the ground and absorb that forward and I did find it difficult (although I still have the groin injury so I shouldn't judge myself too hard). I think walking lunges would be good - it's that eccentric control that I'm after, that's the weakness that I feel moving around on the court. Bench press was "good", the bar felt light. The last rep in the last set was very difficult. Deadlift was OK but I was too tired when I did it.

PS. Yesterday when coming from the park I was at a low of 86.9 kg!

Gym work 90 (groin injury)

Tried squat, groin disagreed; tried BSS, groin disagreed, so I went with:

Landmine one leg deadlift: barx8, bar+15x8, bar+30kgx10, bar+30kgx10 (each leg)
Landmine push press: bar+15kgx10, bar+20kgx10, bar+20kgx10 (each arm)
Landmine squat (disc on back): bar+15kgx10, bar+15kgx10 (great depth)
Leg extensions: 24x10, 48x10, 48x10 ++ single leg iso holds: 24x10s in 6 different positions, twice
Seated+standing calf raises (different weights, slow tempo)
Triceps pulldowns: 20x10, 20x10, 20x10

Workout time: 15:20
Workout duration: 45 min
Bodyweight in the morning: 87.7 kg (lowest morning weight in +10 years)

Comments: Tried to squat or do Bulgarian split squats but the groin injury is still there. No sense in forcing it. So I went with landmine exercises which went well.