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- run 1:00:28, 10.43 km
T+DI 141. ran into a friend from the running group who was also out for an easy one and we ran together for a couple miles, was nice.

at the halfway point of the year, i've run 1801 km. well on track to cross the 2000 mile mark for the year, good stuff.

Here's an update to my summer program, with the help of AI (so I don't overthink too much):

MONDAY — Neural Strength
* Zercher squat: 2x5 @ 50-60kg (movement prep, not a stimulus)
* Medium bar squat: work up to top set of 3 (110-115kg), then explosive half squats 3x3 @ 90kg
* Bench press: work up to top set, 2-3 sets at working weight
* Hip thrust: 60x10, 90x8, 120x6, 120x6
* Leg curls: 2x8-10 single leg

TUESDAY — Rest/Walk

WEDNESDAY — Plyos (alternating)

Week A:

   •   Dynamic warm-up
   •   Pogos: 2x20
   •   Rudiment hops: 2x10m
   •   Single leg depth drops: 2x5
   •   Single leg box jumps: 2x5
   •   Bounds: 2x10
   •   Sprints: 2x30-50m
   •   Approach runs and jump attempts

Week B:

   •   Dynamic warm-up
   •   Pogos: 2x20
   •   Small hurdle hops single leg: 3x3, then 3x6
   •   Single leg bounds: 2x10
   •   Sprints: 2x50m
       •   Approach runs and jump attempts

THURSDAY — Moderate Volume Strength
* BSS: 3x8-10 with 24-32kg dumbbells
* Hip thrust: 80x10, 90x10-12
* Landmine single leg deadlift: 2x8 with straps
* Seated calf raises: 3x10-12 slow eccentric
* VMO corrective work: TKEs, single leg wall sits
* Horizontal pulls or chinups: 2-3 sets

FRIDAY — Recovery

SATURDAY/SUNDAY — Basketball (floating)

Therefore, today I did:

Gym work 84:

Medium bar squat (with high bar movement pattern):

20x6
50x6
80x6
100x3
110x3 (medium-hard difficulty, explosive)
80x3 (half squat, extra explosive)
80x3 (half squat, extra explosive)
80x3 (half squat, extra explosive)
50x3 (half squat, ultra explosive)

Bench press (narrow grip):

20x6
40x6
65x6
65x6
65x5 (will use same weight next time)

Hip thrust:

60x6
80x6
100x6
120x6 (felt somewhat difficult, not achieving full hip hyperextension, therefore didn't increase the weight)
100x6
80x6

Seated calf raise with barbell standing calf raise:

20x10++50x10
40x10++80x10
40x10++50x10

Workout duration: 1:00 hours
Bodyweight: 88.0 kg when I came back from the gym
Workout time: ~21:30

Comments: Was code red of heat here in Romania so I went to the gym later at night. Felt super strong. All squats were explosive, some felt like a feather (the lower weights). Bench was pretty solid given that I'm as light as in ~13 years and I didn't train being sick in the last 10+ days. Hip thrust felt really good with the lower weights as well, perfect form. I will keep my top weight 120 and try to control it better.

- run 1:54:27, 19.72 km
so wet, T+DI 144, evenly split between temp and dew point. legs felt really good, though. had to hold back to make sure i kept it easy. HR went up a little into the 130s toward the end when there a couple steepish hills, but overall averaged 126, nice and chill.

it's great that, even having skipped thursday, i still ran >69 km with nearly 6.5 hours time on feet. feels like progress.

Went in the park, played some 3 on 3, threw down some dunks in between game breaks, including a huge baseline tomahawk (one of the best old age dunks as of yet) at the bigger rim.

27-06-26

AM -
Run/walk - 30 mins, about half and half, felt decent, a couple gentle strides

Cycle - 3 x 10' (1')

Lift - OAC neg, OL Calf, Rev Nordic, RDL, Dips

PM -
Cycle - 5 x 4' (1')

Notes

first double t day. pretty chill on the bike. hr was lower (~5 bpm) in the afternoon despite slightly higher resistance and similar tempo. that said my respiration rate was higher (~3 bpm)