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Gym work 73

I'm switching to a "summer program" and focusing more on plyo work and losing weight.

Bench press:

20x5
20x5
50x5
60x5
65x5 (difficult)
65x5 (5th rep was max attempt)
60x5 (dropped to 60 kg, decent)
50x9

Zercher squat:

40x8
40x8
40x8

Bodyweight Bulgarian split squat with focus on VMO recruitment:

10
10

Wall sits:

double leg @ 80 degrees x 20 seconds
single leg @ 60 degrees x 20 seconds (each leg)

Terminal knee extensions with band (each leg):

double band x 15
single band x 20
single band x 20

Cable kickbacks:

5 pins x 10
6 pins x 10

Seated calf raises:

20x12 (very slow eccentric)
20x12 (very slow eccentric)
20x12 (very slow eccentric)

Some static stretching (hip flexor, calf)

Rating: Good, weak bench
Bodyweight: 90.1 kg

Comments: Pretty good workout, although I just can't get over how bad my bench is. I don't find the right position to express any strength in it and any attempt to get over 5-6 reps makes me super tired (including muscularly). Leg work felt good, I will monitor how my knees react.

out of curiosity, what do you find is different or better about landmine SLDL versus just using a dumbbell?

Plyo 2 (in calisthenics park):

Dynamic warmup
-------------------
2x10m acceleration
2x30m sprint
2x30m flying sprint

2x10m rudiment hops (forward and backward)
2x20 pogos (ankle hops)
3x5 single leg depth drops (small box, around 15 cm)
3x5 single leg box jumps with single leg stuck landing (medium box, around 45 cm)

Comments: Very cold outside. I left a 20 kg kettlebell with a bike anti-steal mechanism and I found it vandalized - the kettlebell was smacked with rocks and the lock was stuck with sticks. Other kids were around spitting left and right where I trained, because these days that's normal - kids have no fear and they can afford to do anything - they think they're untouchable.

Anyway, I did my sprints at 100%, because I just can't run slower - I go all out or not at all. That's just how I roll. The plyos were good but there is some right Achilles pain. Overall, pretty good, considering the conditions.

Gym work 76

Medium bar squat, narrower stance, upright posture:

20x5
20x5
50x5
80x5
100x5
90x5
80x5 (half squats, very explosive)
80x5 (half squats, very explosive)

Bench press:

20x8
40x8
60x6 (very weak)
60x5 (very weak)
60x5 (very weak)

Landmine one-leg deadlift:

barx8
bar+15kgx8
bar+30kgx8

Rating: Great
Bodyweight: 89.5 kg (+0.5 kg)

Comments: Was sick for a few days, this is my first workout back. Felt completely exhausted, bench was the weakest it's ever been this year, 60 kg felt like 70. I fell asleep at 5 AM so that has to play a role, but I get this whole-body weakness and a "cut-like" sensation through my thoracic area, in the spine.