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Track work 4:

Dynamic warm up barefoot
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3x30m sprints (10m acceleration, 10m maintain speed, 10m acceleration)
Rudiment hops (forward, backwards and laterally) x 20m
A bunch of depth jumps of different varieties
30m sprint (full out): 4.85s
40m curling sprint (to the left)

Bodyweight: 91.2 kg

Comments: Will use the 4.85s time for 30m as a benchmark for the future.

Track work 3:

400m jog
Dynamic warm up
2x20m gradual build-up
--------------------------
Rudiment hops (forward, backwards and laterally) x 10m
3x10m (all out)
3x20m (all out)
Small box depth jump onto medium box then depth jump x 5
Medium box depth jump onto small box then depth jump x 5
Small box back-and-forth jumps on and off the box x 10
Medium box single leg lunge jump (right leg problematic) x 5
--------------------------
Static stretching

Bodyweight: 91.1kg

Comments: The short distance sprints felt all effort but they look pretty slow on camera. It was cold outside so I used long pants which kind of slow me down. Depth jumps were pretty good, even if not too high.

Gym work 19:

High bar squat:

20x6
20x6
70x6
70x6
70x6
20x20

Bench press:

20x10
40x10
40x10
40x10 (had two reps left in the tank)

Cable kickbacks (each leg):

5 pins x 10
5 pins x 10

Leg curls:

64x10
64x10

One-hand pulls to chest:

16x10
24x10
32x10

Bodyweight: 90.5 kg (+0.5 kg)
Exhaustion level: 10/10

Comments:

Tired from non-stop track+gym. Still, was able to do the squats pretty good, considering they were high bar. Bench was weak, as usual.

Gym work 18:

Bench press:

20x5
20x5
40x5
50x5
60x5 (very difficult)
60x4 (extremely difficult)
60x3 (very difficult)
20x16

Landmine one-leg deadlifts:

20x10 (each leg)
20x10 (each leg)

Landmine one-arm push press:

20x10 (each arm, very difficult)

Seated V-grip pulls:

6 pins x 10
7 pins x 10
8 pins x 10 (surprisingly easy)

Bodyweight: 90.9 kg (+0.9 kg)
Exhaustion level: 9/10

Comments:

Had to rush a bit. Very weak in the bench press, last time (a few months ago) I was doing 60x9. The landmine deadlifts were very good and so were the pulls. Any pushing is very difficult for me and any pulling is easy.

Gym work 17:

High bar squat:

20x10
20x5
60x10
60x10
60x10

Bench press:

20x10
40x10
50x8
50x6
50x5
20x20

Leg curls:

64x10
64x10
64x10

One-hand pulls to chest:

32x10

Bodyweight: 90.0 kg (-0.5 kg)
Exhaustion level: 10/10

Comments:

Felt weak and tired. Bench pressing was very difficult, squats were hard. Some neck pain due to the barbell, used some padding.

I did two gym workouts consisting of a variety of landmine, deadlift, dumbbell split squats and rows, just to see how my neck/back does. It's so-so. I will also try to get to the track the next week.

LBSS dunker challenge confirmed

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>