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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.

Was sick with a virus for this last week but went in the park today and found the tall rim a bit bent (together with the entire thing). Played some 3-on-3 and threw down a few dunks, including an in-game one. But the rim is now around 2.95-3.00m.

I'm really curious what I could do if I were to drop below 80 kg. Back when I was jumping 36-38 inches I was doing so being skinny-fat. I wonder what I could do with a proper body composition, even at 42.

First dunk on 10 feet after over 10 years!

I went in the park and played some 3-on-3 in my new running shoes, the Kipsta JF 100.1 (some very light and tight running shoes). After that I tried some dunks on the 2.90m rim and then a few on 10 feet. Almost got a dunk from the first try and did a few more tries and threw one down. Not the greatest dunk in the world but still the first one on 10 feet in over 10 years, at almost 42 years old.

At home I weighed in at 87.7 kg, the lowest in 10+ years. I will continue to drop weight to see what happens. I'm putting in two videos, one at 2.90m and the other at 10 feet:

2.90m: https://youtube.com/shorts/K6Ig9PSAhjI
3.05m: https://youtube.com/shorts/BHhXM1sTcxk

I am attaching a shot from the highest point at the 2.90m rim.

Plyo 5 (in calisthenics park):

Dynamic warmup
-------------------
2x20 pogos
2x20m rudiment hops (forward and backward)
2x20 single leg bounds (not full bounds but felt great)
2x5 single leg depth drops (medium box, about 45 cm)
2x5 single leg box jumps with single leg stuck landing (medium box, about 45 cm (right leg) and high box, about 60 cm (left leg))
2x5 depth jumps (bilateral, 45 cm box)

2x~50m flying sprint
1x100m run

Bodyweight: 90.1 kg

Comments: Didn't really planned to do plyos but did them anyway. All were pretty good, but I did them in my Pegasus shoes which are soft. The truth is that I am made for soft shoes - I move them best in them and my knees don't get loaded as much. I am trying to be someone I'm not when I force myself to use stiffer shoes. Felt great today. The real limitation is my bodyweight and my neck and thoracic injuries.

Gym work 80

Dumbbell BSS:

40x10 (20 kg dumbbells)
40x10

Landmine one arm push press:

15+barx10
20+barx10

Landmine single leg deadlift:

20+barx10
30+barx10

Triceps pulldowns:

15x10
25x10
35x8

Single leg leg curls:

40x10
40x10

Rating: Very good, but very hot in the gym
Bodyweight: 89.1 kg (+0.1 kg)

Comments: Everything went well, but the BSSs were too light, I could barely feel the load with 20 kg dumbbells.

Plyo 4 (on basketball court):

Dynamic warmup
-------------------
2x30m sprint

3x20 pogos (ankle hops)
3x10m rudiment hops (forward and backward)
3x3 small hurdle hops (each leg)
3x6 small hurdle hops (each leg) - I only had three hurdles but continued my hops after I passed them
some weak jumps at the hoop

Comments:

Felt pretty good, but on camera I look so big and slow. Felt more reactive than it looks on camera. I just am too heavy for reactivity right now and I suck when I jump without the ball.

Plyo 3 (in calisthenics park):

Dynamic warmup
-------------------
2x20 pogos
2x20m rudiment hops (forward and backward)
2x20 single leg bounds (not full bounds but felt great)
2x5 single leg depth drops (medium box, about 45 cm)
2x5 single leg box jumps with single leg stuck landing (medium box, about 45 cm)

2x~50m flying sprint

Comments: Terrible neck and thoracic spine pain during the night, I couldn't sleep much, it wakes me up - any twist in the back I have while in bed feels like a "squeezing pressure" inside me that wakes me up - it feels like something bad is about to happen.

Despite that, my plyo work today was great. I did some bounds and I would load and rebound really surprisingly well, completely unexpected. Maybe it's because I'm at 89.1 kg so I'm "lighter" (relatively speaking). All the jumps felt great. Some good and some weak single leg depth drops (some I could really stick the landing, some I wobbled around a bit).

The real issue is my terrible back injuries. On the plus side, I ate pretty cleanly and took some protein, so I think my body composition is improving.