Adarq.org

Pull focus day 7:

Pullups: 5, 3, 3
Chinups: 5, 3, 3
Feet-supported pullups to horizontal bar: 10, 10

Walked about 3 km.

Squat focus day 8:

High bar full squat:

20x5x2
60x5
80x5
80x5
80x5
80x5
80x5

Bench press:

20x5x2
40x5
60x5
60x5
60x5

Romanian Deadlifts superset with leg curls:

60x8+64x8
80x8+80x8
80x8+80x8

Bodyweight: 93.5 kg
Exhaustion level: 8.5/10

Comments:

Pain in the neck, cervical area and thoracic area (chronic, by the way, for the last 2 years). Squats were good but somewhat difficult, especially the last set.
Bench felt a little better.

Squat focus day 8:

High bar full squat:

20x5x2
60x5
85x5
85x5
85x5
85x5
85x5 (felt great)

Bench press:

20x5x2
40x5
60x5
60x5
60x5

Romanian Deadlifts superset with leg curls:

60x8+64x8
85x8+88x8
85x8+88x8

Landmind push press:

40x8 each arm

Bodyweight: 93.5 kg
Exhaustion level: 8/10

Comments:

One of the best old age workouts. Squats felt great. Bench was pretty good, too.

Squat focus day 9:

High bar full squat:

20x5x2
60x5
90x5
90x5
90x5

Bench press:

20x5x2
60x5
60x5
60x5

Some pulls to chest and back of head

Bodyweight: 92.3 kg
Exhaustion level: 7/10

Comments:

Great squatting, felt very leg dominated. Also felt the right quad engaged in the movement. But I feel kind of weak right now after coming back home, like I overtrained myself. Found a guy that played hockey, just 22 years old, and spoke about a bunch of stuff.

There is something wrong with me health-wise, every time I do certain movements I feel like there's a "tickling" in my body, in my chest, in my neck, like something is wrong "inside".

Went in the park, played some 3-on-3 at the small rim (2.90 or 9.6) and after that threw down three dunks on it on three attempts. Pretty good.

Picture with the highest point of my jump:

Bench focus day 11:

Bench press:

20x5x2
40x5
65x5
65x5
65x4
65x4
65x4 old age 

High bar full squat:
20x5
20x5
60x5
80x5
80x5
80x3 (felt great, first time when the right quad feels alive)

Reverse hypers on regular hyper machine:

10, 10

Leg press with narrow stance:

50x20, 50x20

Leg press calf raises:

50x20, 50x20

Bodyweight: 91.7 kg
Exhaustion level: 8/10

Comments:

Amazing workout -  in the bench press and amazing quad activation during the high bar squats and leg presses. I also did reverse hyper for the first time on the regular hyper machine. The leg press calf raises were bombs, too.

This while going lower in bodyweight.