Adarq.org

First dunk on 10 feet after over 10 years!

I went in the park and played some 3-on-3 in my new running shoes, the Kipsta JF 100.1 (some very light and tight running shoes). After that I tried some dunks on the 2.90m rim and then a few on 10 feet. Almost got a dunk from the first try and did a few more tries and threw one down. Not the greatest dunk in the world but still the first one on 10 feet in over 10 years, at almost 42 years old.

At home I weighed in at 87.7 kg, the lowest in 10+ years. I will continue to drop weight to see what happens. I'm putting in two videos, one at 2.90m and the other at 10 feet:

2.90m: https://youtube.com/shorts/K6Ig9PSAhjI
3.05m: https://youtube.com/shorts/BHhXM1sTcxk

I am attaching a shot from the highest point at the 2.90m rim.

- SubT 8 x 3 min
-- warm up
-- intervals @ 4:05-4:06 w/ 60s walking rest
-- cool down
Rx is for 10 x 3 but i overslept and had to drag myself out the door. trying to hold back from pushing too hard, stay on this side of the line, etc. workout felt fine.

04-06-26

AM
Run -- 3.83k, 23:58

PM
Cycle -- 5 x 6' (1'), 45:35 total
Lift -- OL Calves, OAC eccentrics, chins, dips, curls, laterals

Notes

run felt decent, think i should be back to things again pretty soon. dug out some arahis i bought last year and haven't worn much. do notice a difference in stability, but they're so firm i remember why i didn't really enjoy running in them. will keep them in rotation though, for easy runs, and they have pretty minimal wear so i imagine they'll break in a bit.

wife has been lifting 2x week this year (just some self-directed dumbbell stuff, short sessions) and she wants to do a pullup. no warmup today she tried one and she could move a bit! so we tried some eccentrics and she could control them super well, so (a) that's hype and i bet she'll be able to do a proper one pretty soon and (b) that inspired me to see if i can stil control an OAC eccentric. thankfully yes i can! so the vague aspiration to hit an OAC and run a sub 3 marathon in the same day lives on.

also, gotta be honest, envious of my wife's lifting genes. here delts/biceps are pretty badass for doing like 2-4 sets a week for 6 months 

Gym work 82

Dumbbell BSS:

65x8 (medium difficulty, 32.5 kg dumbbells, ties all time )
65x8 (medium difficulty, will use bigger dumbbells next time)

Landmine single leg deadlift:

20+barx10
40+barx10 (double arm grip, ties all time )

Landmine one arm push press:

15+barx10
20+barx9

Seated calf raises ++ single leg calf raises:

20x10++10
30x10++10 (20 kg dumbbell)
30x10++10 (20 kg dumbbell)

Triceps pulldowns:

15x10
30x10
40x8
30x8

Rating: Great
Bodyweight: 88.7 kg (+0.3 kg)

Comments: Great workout. Fell asleep at 5 AM, woke up at 12, yet I still felt really strong. I tied my all time in the BSS yet they felt kind of light, like a joke. It was more tiring holding the dumbbells than anything else. Same with the landmine deadlifts - very difficult to hold the bar so I chose to also use the other arm to hold it (although this undermines my balance). Felt super strong.

- SubT 5 x 6 min
-- warm up
-- intervals @ 4:10, 4:10, 4:11, 4:09, 4:12 w/ 60-90s walking rest
-- cool down
rested until HR got down below 130, time varied between reps. fourth interval was slightly too quick, oops. right calf felt a little tight yesterday but it was fine this morning. added a bit of stretching to my normal pre-run warm up, which felt good. EDIT: back in the gray, let's gooo.

evening

- squat 70 x 5,5

- DL calf raise 70 x 10,10

- RDL 50 x 10, 70 x 10

- BB row 50 x 5,5

- push up x 10

i think this is a good approach, taking things really slowly and easily. haven't had any soreness so far and there's plenty of time to build.