Adarq.org

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.

Sorry to hear, hope it is not serious.

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.

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.

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 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.

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.