Adarq.org

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.

Gym work 76

Medium bar squat, narrower stance, upright posture:

20x5
20x5
50x5
80x5
100x5
90x5
80x5 (half squats, very explosive)
80x5 (half squats, very explosive)

Bench press:

20x8
40x8
60x6 (very weak)
60x5 (very weak)
60x5 (very weak)

Landmine one-leg deadlift:

barx8
bar+15kgx8
bar+30kgx8

Rating: Great
Bodyweight: 89.5 kg (+0.5 kg)

Comments: Was sick for a few days, this is my first workout back. Felt completely exhausted, bench was the weakest it's ever been this year, 60 kg felt like 70. I fell asleep at 5 AM so that has to play a role, but I get this whole-body weakness and a "cut-like" sensation through my thoracic area, in the spine.

Plyo 2 (in calisthenics park):

Dynamic warmup
-------------------
2x10m acceleration
2x30m sprint
2x30m flying sprint

2x10m rudiment hops (forward and backward)
2x20 pogos (ankle hops)
3x5 single leg depth drops (small box, around 15 cm)
3x5 single leg box jumps with single leg stuck landing (medium box, around 45 cm)

Comments: Very cold outside. I left a 20 kg kettlebell with a bike anti-steal mechanism and I found it vandalized - the kettlebell was smacked with rocks and the lock was stuck with sticks. Other kids were around spitting left and right where I trained, because these days that's normal - kids have no fear and they can afford to do anything - they think they're untouchable.

Anyway, I did my sprints at 100%, because I just can't run slower - I go all out or not at all. That's just how I roll. The plyos were good but there is some right Achilles pain. Overall, pretty good, considering the conditions.

Gym work 74

Medium bar squat, narrower stance, upright posture:

40x5
40x5
60x5
80x5 (very explosive)
100x5 (somewhat difficult but very explosive)
100x5 (somewhat difficult but very explosive)
80x5 (very explosive)

Landmine one-leg deadlift:

barx10
bar+20kgx8
bar+30kgx8
bar+40kgx8 all time
bar+30kgx8

Landmine press:

bar+20kgx10
bar+20kgx10

Leg curls:

80x10
80x10

Rating: Great
Bodyweight: 89.0 kg (-1.1 kg)

Comments: Great workout, explosive squatting and all time in the landmine one-leg deadlifts. To make an idea on how difficult they are, a guy tried them and could barely lift half of what I lifted today for 8 reps. In fact, the limiting factor was grip strength, after the 5th rep or so the grip starts failing. Tremendous glute fatigue after them, the leg is shaking. Given that I'm over 1 kg lighter than my last workout, this is great progress.

Plyo 1 (in calisthenics park):

Dynamic warmup
-------------------
2x10m acceleration
2x30m sprint

2x10m rudiment hops (forward and backward)
2x20 pogos (ankle hops)
2x5 single leg depth drops (small box, around 15 cm)
2x5 single leg box jumps with single leg stuck landing (medium box, around 45 cm)

Felt good. Sprints felt good, although they take a lot out of me and I get very tired (whenever I do sprints I'm very intense). The box jumps gave me super fatigue in the legs but I performed them really well (great amortization and explosion off the ground).

Very happy with my first workout, especially given that I'm at 90 kg. They should be much better as I drop weight.

Done some interval hill sprints:

50m@20% (easy jog up)
50m@80% (vigorous run)
50m@20%
50m@50% (faster than just a jog)

Then calisthenics:

A series of KB swings, KB overhead presses, and 8,8,8 chinups

Gym work 71

Hip thrust:

60x10
90x10
120x8
120x8
120x8
90x10

Bench press:

20x6
50x6
60x6
65x6 (difficult)
65x6 (very difficult)

Bodyweight: 90.8 kg (same)
Exhaustion level: 10+/10
Rating: Bad

Comments:

Extremely tired. Felt dizzy during the bench presses so stopped and went home. They seem to be flaring up my back injuries.