Adarq.org

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>

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.