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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)

26-06-26

Cycle: 1:20:01, 121 avg hr

Notes

locked in, kind of enjoyed it. tempted by one of those zwift x kickr bikes, since it'd be nice to have some metrics beyond HR. kind of think that irrespective of how well return to running goes, i should keep cycling in (a) b/c avoid injury risk and (b) can get a lot more volume