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Well, i hate volume for progressive overloading, it is so hard and non-linear to add weight regularly when doing many reps. But for small blocks, i find it fun.
Ok, some thoughts: I lost the vertical train this year. It is too late to start jumping, by the time i get used to it i will have to leave for summer vacation. Instead, i decided to change it up a bit. I will carry on this volume scheme for a while, and phase in track sessions with lots of intervals. The general goal is to improve strength, fitness and work capacity. Volume will also act as a planned overreaching mean, which is necessary as i will most probably do nothing at all at vacation. Then, when i come back, i will switch it to more 'functional', less reps, o-lifts etc. I plan to be in the best  condition possible ( fit-wise / vert-wise / strength-wise ) at the new bball season, around mid September.

The moment you realize that the shrunk version is still 186cm/120kg ( 6'1'' / 265 lbs ) !!! 

a business convention all week + a 5 days trip this weekend = another derail.
back on track next Wednesday.

Here's a handy link : http://www.draftexpress.com/nba-pre-draft-measurements/all/all/all/all/1/bench_press/desc

It has data from 2000 and on i think, it is already sorted by bench performance.

Funny thing, i haven't even heard of any of those guys on top lol

From a quick look, i am impressed by Shelden Williams from the top 10. He is 6'7'' and his wingspan is... 7'4''. That's a huge disadvantage for bench, same body has to travel the bar a lot more. Yet he got 25 reps, beast!

22 May 2017

Bodyweight@session : ~86kg
Soreness : none
Injuries/aches : none

ATG PAUSED SQUAT:
4@80kg ( +5 kg )
7@65kg ( +5 kg )
7@65kg ( +5 kg )
-Good progress. very strong/solid despite 5kg increase.

BENCH PRESS:
4@70kg ( +5 kg ) , ( -1 rep )
4@70kg ( +5 kg ) , ( -1 rep )
4@70kg ( +5 kg ) , ( -1 rep )
15@55kg ( +5 kg )
-Missed some reps. Still strong though and the weight increase was big.

DEAD-HANG PULLUPS:
10@BW , ties 
8@BW ( +1 rep )
7@BW ( +1 rep )
WIDE GRIP LAT PULLDOWN: 15@55kg
-Strong.

PAUSED STANDING CALF RAISE MACHINE:
12@BW+60kg ( +10 kg ) , ( -3 reps )
12@BW+60kg ( +10 kg ) , ( -3 reps )
12@BW+60kg ( +10 kg ) , ( -3 reps )
-Did 12s because of big weight increase. Still easy, should have done 15s.

15 May 2017

Bodyweight@session : ~85,5kg
Soreness : legs all around, mostly quads and glutes. not too much though. some arms and traps.
Injuries/aches : none

ATG PAUSED SQUAT:
4@75kg
7@60kg
7@60kg
-Weight light on back but legs still not there. Ultra solid form but RPE higher than i wanted for those loads.

BENCH PRESS:
5@65kg
5@65kg
5@65kg
15@50kg
-Same comment with squat. Light weight, hard reps, still rusty. Annoying.

DEAD-HANG PULLUPS:
10@BW , ties 
7@BW
6@BW
WIDE GRIP LAT PULLDOWN: 15@55kg
-Surprisingly strong here.

PAUSED STANDING CALF RAISE MACHINE:
15@BW+50kg
15@BW+50kg
15@BW+50kg
-Way too easy but it was intended coz i haven't done those for a month.

+4 for a light get-back-at it workout? wow, much love, very appreciated, so thanks, such motivating, wow

11 May 2017

Bodyweight@session : ~84,5kg
Soreness : chest, lats, quads, glutes, not as much as i expected though, 2-3/5
Injuries/aches : none

RDL:
8@20kg
8@40kg
8@60kg
8@70kg
8@80kg

SEATED NEUTRAL GRIP DB OHP:
12@16kg each hand
12@16kg each hand
12@16kg each hand

BICEPS Z-BAR CURL:
12@25kg
12@25kg
12@25kg

TRICEPS PUSH DOWN:
12@120lbs
12@120lbs
12@120lbs

DB SHRUGS:
12@20kg each hand
12@20kg each hand
12@20kg each hand

-Nice and easy again. Maybe too easy, should have pushed a bit more. But last similar workout was exactly 1 month ago so better safe than sorry.