Adarq.org

- supportive speed
-- warm up
-- 12 x [500m @ 110% MP, 30s walk]
-- cool down
nice and easy, this is meant to be a "regenerative" workout after what was supposed to be the hardest workout of the block last weekend, which i bonked out of. reps in 3:56-57, right on target.

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.

Plyo 1 (in calisthenics park):

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

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

Felt good. Sprints felt good, although they take a lot out of me and I get very tired (whenever I do sprints I'm very intense). The box jumps gave me super fatigue in the legs but I performed them really well (great amortization and explosion off the ground).

Very happy with my first workout, especially given that I'm at 90 kg. They should be much better as I drop weight.

Went in the park, played a bit of 3 on 3, then had a bunch of dunks at the 2.88m rim. Some pretty powerful ones, unexpectedly, given that I haven't jumped in months and I'm still just a tad over 90 kg. I've had a few dunks with a "walking" approach (walk and dunk) and the powerful ones were with a very easy run - there was some limited elastic contribution in the jump, I would say about 20% of the old days feeling. Vert was probably about 67 cm (whole hand over the 2.88m rim, meaning 20cm meaning 3.08m reach or so, meaning 3.08-2.41 reach = 67 cm).

Priority is losing weight, that's the limiting factor. Still pleasantly surprised by the jumps (was dressed in shorts and running shoes).

- run 1:15:17, 13.68 km
a little longer than prescribed but making up partially for yesterday's aborted effort. focused on keeping HR below 130, succeeded. warm out but raining.