Adarq.org

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.

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.

did the bounds feel kind of slow? it looks like you're spending a long time on the ground, and like your knees come quite far out over your toes before you take off again. not sure why that would be. maybe you're trying to keep them too horizontal?

i'm nobody's idea of a reactive jumper but for comparison, check out these bounds of mine from ten years ago: https://www.youtube.com/watch?v=z8jgmKVlLC8. (skip ahead to 0:20.) i'm quicker off the ground and also going much higher on each one. that was near my all-time peak jumping ability, i dunked like five months after this video.

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>

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).

Gym work 24:

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.