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Small update: my neck and thoracic spine pain has been pretty bad and kinetotherapy made it temporarily worse. Even so, after not doing any upper body lifts for 2 months or so it was getting better. But then I experimentally did 3x3 chinups and 10 handle pushups and it came back just as it were. It's still here.

I kept a pretty clean nutrition and today I was under 90 kg for the first time in 10 years or so. Here's a dunk from today (rim is 2.88 m):

<a href="http://www.youtube.com/watch?v=mg3B_f451-Y" target="_blank">http://www.youtube.com/watch?v=mg3B_f451-Y</a>

Gym work 15 (Landmine day):

Landmine lumberjack squats with press:

15x5
15x5

Landmine standing push press with complete extension:

15x12
17.5x12

Landmine one-leg deadlift:

25x12
25x12

Landmine ab getups:

barx6, each side

Landmine anti-rotations + Russian twists:

barx10
10x10

DND

Bodyweight: 91.5 kg (-0.3 kg)
Sleep length&rating: 6h20m, 4/5
Exhaustion level: 9/10
Time of day/spent at gym: 16:57-17:49/51 min

Comments:

Back pain in the thoracic and neck area from the last squat workout. Did some lower weight landmine exercises for more reps.

Gym work 13 (Landmine day):

Landmine lumberjack squats:

20x10
30x10
30x10
40x10

Landmine standing push press with complete extension:

20x10
20x10 (great)

Landmine rows:

15x10

Landmine one-leg deadlift:

30x8
30x8

Landmine ab getups:

barx6, each side

Landmine anti-rotations + Russian twists:

DND

Bodyweight: 91.8 kg (+0.3 kg)
Sleep length&rating: 7h50m, 4/5
Exhaustion level: 8/10
Time of day/spent at gym: 14:04-14:52/48 min

Comments:

Good landmine workout, but more tiring than usual. I feel overtrained/not rested enough. Will focus on recovery for the next few days.

Gym work 12 (Landmine day):

Landmine lumberjack squats:

20x10
40x10

Landmine standing push press with complete extension:

20x10
20x10 (great)

Landmine rows:

DND

Landmine one-leg deadlift:

30x8

Landmine ab getups:

barx6, each side

Landmine anti-rotations + Russian twists:

DND

Bodyweight: 91.5 kg (-0.2 kg)
Sleep length&rating: 7h, 4/5
Exhaustion level: 6/10
Time of day/spent at gym: 14:30-14:56/26 min

Comments:

Had to rush the workout due to a meeting. Still, did some good work.

Gym work 10 (Landmine day):

Landmine lumberjack squats:

20x10
40x10

Landmine standing push press with complete extension:

15x10
20x10

Landmine rows:

30x10, 30x10 (one handed)

Landmine one-leg deadlift:

30x8
35x5 (too much weight for my grip strength)

Landmine anti-rotations + Russian twists:

10x10
10x10

Kinetotherapy exercises

Bodyweight: 91.7 kg (-0.9 kg)
Sleep length&rating: 8h, 4/5
Exhaustion level: 6/10
Time of day/spent at gym: 14:56-15:50/54 min

Comments:

Good workout, although I'm kind of reaching a limit in what I can hold in my hand when doing the one-leg deadlifts.

Went in the park and played some 90 minutes of 3 on 3. After a few games, went to the short rim (2.92m) and did a standing VJ dunk on it with a volleyball.

Gym work 7 (traditional strength training day):

Dumbbell Bulgarian split squats:

55x8
55x8

Triceps pulldowns (V grip):

20x10
30x10
30x10 (good)

RDL:

50x10
80x8
80x8 (risky, will see how my back reacts to this)

Leg extensions (with toes pointed out):

56x10
64x10
64x10

Leg curls:

56x10
64x10
64x10

Cable lat pulls (V grip):

32x10 (very easy)
48x10 (very easy)
64x10 (easy)

Some kinetotherapy exercises

Bodyweight: 92.2 kg (+0 kg)
Sleep length&rating: 1:20-9:30 - 8h10m, 4/5
Exhaustion level: 7/10
Time of day/spent at gym: 14:08-15:02/54 min

Comments:

Did BSS with 27.5 kg dumbbells this time but I was a bit tired. Also did RDLs, which is risky with my back condition. Will see how my back reacts to this tomorrow, as it gets worse in the next days after the workout day itself. Workout felt really good.

Gym work 5:

Dumbbell Bulgarian split squats:

60x10
60x10

Leg extensions:

48x10
56x10
72x10

Leg curls:

48x10
56x10
72x10

A bunch of lat pulls:

48x10 (front, narrow grip to chest)
48x10 (very wide grip to back of head)
48x10 (wide grip to back of head)
48x10 (up, narrow grip to chest)

Ab machine crunches:

72x10
72x10

Bodyweight: 92.2 kg (+0 kg)
Sleep length&rating: 8h30m, 4/5
Exhaustion level: 7/10
Time of day/spent at gym: 15:13-15:50/37 min

Comments:

Surprisingly strong BSS. First time using 30 kg dumbbells in years. Right leg much weaker than left leg. The lat pulls to back of head caused me neck and head pain, shortly after. Will only use pulls to chest from now on. Was able to do 2 pistol squats on my left leg with a 10 kg plate held in front of me, despite the previously done BSS.