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Messages - Raptor

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1
Progress Journals & Experimental Routines / Re: Raptor's log
« on: May 26, 2025, 10:27:01 am »
Gym work 23:

Low bar squat:

20x6
20x6
60x6
80x6
100x2
120x1
100x6
100x6

Bench press:

20x6
20x6
45x3x9 (9 sets of 3 reps)
45x9 (one final set of 9 reps)

A bunch of leg presses, leg extensions, leg curls, seated calf raises

Cable kickbacks (each leg):

5 pins x 10
5 pins x 10

One-hand pulls to chest:

40x10
40x10R, 7L

Bodyweight: 91.1 kg (+0.3 kg)
Exhaustion level: 9/10

Comments:

Heaviest squat (120kg) since December, could have done 2, possibly 3. Neck pain is there and it's bad. Bench was good because I did 10 sets of 3 (last set was as many reps as possible), let's see what happens the next time when I'll do 3 sets of 10. Refrained from doing the 3rd set in the squat. Overall a great training session.

2
Progress Journals & Experimental Routines / Re: Raptor's log
« on: May 22, 2025, 11:18:44 am »
These are from 10 years ago, 10.95m (vs 9.10m now):

<a href="http://www.youtube.com/watch?v=ADtCuN8uILo" target="_blank">http://www.youtube.com/watch?v=ADtCuN8uILo</a>

These are from 13 years ago (obviously much lighter, at around 81 kg or so):

<a href="http://www.youtube.com/watch?v=8H66PNO4kpQ" target="_blank">http://www.youtube.com/watch?v=8H66PNO4kpQ</a>

3
Progress Journals & Experimental Routines / Re: Raptor's log
« on: May 22, 2025, 11:03:22 am »
Well, I'm too heavy to be reactive right now, although I'm not very far from dunking on 10 feet again, probably 2-3 inches away. Your video is private.

I can't imagine being much faster than that because I land with my feet in front of me and then need to get into position to jump forward again, and that takes time.

4
Progress Journals & Experimental Routines / Re: Raptor's log
« on: May 22, 2025, 09:09:30 am »
Track work 6:

Dynamic warm up barefoot
------------
1x30m sprints (10m acceleration, 10m maintain speed, 10m acceleration)
Rudiment hops (forward, backwards and laterally) x 20m
40m curling sprint (to the left)

Tested the standing broad jump (did 5 jumps) and 4 consecutive two-leg bounds.

Best broad jump: 2.35m
Best 4-consecutive 2-leg bounds: 9.10m

Bodyweight: 90.2 kg (-1kg)

Comments: Was kind of tired but did the tests anyway. Here are the recordings of the best broad jump and two-leg bounds:

<a href="http://www.youtube.com/watch?v=CRDUOlsRiok" target="_blank">http://www.youtube.com/watch?v=CRDUOlsRiok</a>

<a href="http://www.youtube.com/watch?v=f9eOMh83tp4" target="_blank">http://www.youtube.com/watch?v=f9eOMh83tp4</a>

5
Progress Journals & Experimental Routines / Re: Raptor's log
« on: May 20, 2025, 01:10:39 pm »
Track work 5:

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: 90.5 kg (-0.6 kg)

Comments: Was in a bit of a rush so didn't do everything. I am training with a 16 year old that has a ~34 inch jump and big VMOs. He needs to work more on posterior chain stuff like sprints, proper mechanics, hip dominant lifts, hip hinges etc. Will see what I can do for him.

Next time I will do maximal jumps for height, trying to jump over higher and higher "rope"-fences. Maybe do some broad jumps and measure them.

6
Progress Journals & Experimental Routines / Re: Raptor's log
« on: May 19, 2025, 09:04:23 am »
Gym work 22:

Bench press:

20x6
20x6
55x6
55x6
55x6
25x5+12

Low bar squat:

20x10
50x10
70x10
70x10
70x10

Landmine one-arm push press:

15x10
15x10 (went a little lighter as I was tired)

Landmine one-leg deadlifts:

30x8 (each leg)
30x8 (each leg, heavy)

Leg extensions:

40x15

Seated V-grip pulls:

7 pins x 10
7 pins x 10

Bodyweight: 90.8 kg (+0.1 kg)
Exhaustion level: 10/10

Comments:

Surprisingly good bench press (relatively speaking). Will use 57.5 kg the next time. Squats were tiring but the weight was light, the limiting factor is work capacity. The landmine deadlifts were good but from 30kg+ my grip starts failing.

7
Progress Journals & Experimental Routines / Re: Raptor's log
« on: May 16, 2025, 08:09:17 am »
Gym work 21:

Low bar squat:

20x6
50x6
80x6
80x6
80x6 (very easy, explosive, bar was flying)
40x20 (medium difficulty, HR was 157)

Bench press:

20x10
45x10
45x10
45x8 (this last set was paused, will do paused reps from now on)

Cable kickbacks (each leg):

6 pins x 7
5 pins x 10 (6 pins was too heavy)

Leg extensions:

56x15

One-hand pulls to chest:

40x8
30x10

Bodyweight: 90.8 kg (+0.3 kg)
Exhaustion level: 9/10

Comments:

Switched to low bar squats so I can put less pressure on the neck area (although this might worsen my thoracic spine injury). The result? Bar was flying, 80 kg was very easy, even though I'm doing the low bar squats in a more "athletic" way, closer to the high bar variant and with Olympic lifting shoes on. Bench was okish, though still very weak.

8
Progress Journals & Experimental Routines / Re: Raptor's log
« on: May 15, 2025, 05:31:33 pm »
Track work 4:

Dynamic warm up barefoot
------------
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.

9
Progress Journals & Experimental Routines / Re: Raptor's log
« on: May 13, 2025, 11:20:19 am »
Gym work 20:

Bench press:

20x6
20x6
40x6
60x4
60x3
55x5 (will use 55 kg next time)

High bar full squat:

20x6
65x10
65x10
65x10 (neck pain from the bar, even with padding on)

Landmine one-arm push press:

17.5x10
17.5x10

Landmine one-leg deadlifts:

20x10 (each leg)
25x10 (each leg, very good)

Leg curls:

72x10
72x10
72x10 (very explosive)

Seated V-grip pulls:

DND

Bodyweight: 90.7 kg (-0.2 kg)
Exhaustion level: 8/10

Comments:

Neck pain from the squats, I might switch to BSS. Bench press was very weak, will downgrade to 55 kg. The landmines were very good, leg curls were super strong.

10
Progress Journals & Experimental Routines / Re: Raptor's log
« on: May 12, 2025, 10:03:47 am »
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.

11
Progress Journals & Experimental Routines / Re: Raptor's log
« on: May 11, 2025, 01:01:02 pm »
After two days of rest went in the park and was recovered about 80%. Had a few games and had over 10-15 dunks, including 3 in-game dunks on the low rim, which hasn't happened in about ~10 years, one of which was a facial. My vert seems to be about 28-30 inches. I think the track work makes the most difference to me at this point in time.

Bodyweight is 91 kg.

12
Progress Journals & Experimental Routines / Re: Raptor's log
« on: May 08, 2025, 09:03:37 am »
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.

13
Progress Journals & Experimental Routines / Re: Raptor's log
« on: May 07, 2025, 11:33:12 am »
Track work 2:

400m jog
Dynamic warm up
------------
3x30m sprints (10m acceleration, 10m maintain speed, 10m acceleration)
Rudiment hops (forward, backwards and laterally) x 20m
2x40m curling sprint (to the left)

Bodyweight: 90.5kg

14
Progress Journals & Experimental Routines / Re: Raptor's log
« on: May 06, 2025, 10:37:22 am »
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.

15
Progress Journals & Experimental Routines / Re: Raptor's log
« on: May 05, 2025, 10:55:29 am »
Track work 1:

400m jog
Dynamic warm up
------------
3x30m sprints
Rudiment hops (forward, backwards and laterally) x 20m
Medium box depth drops 3x2
Low box backwards and forwards ankle jumps
40m curling sprint (to the left)

Bodyweight: 90.9kg

Here's one of the sprints:

<a href="http://www.youtube.com/watch?v=WxCnCV-r_1o" target="_blank">http://www.youtube.com/watch?v=WxCnCV-r_1o</a>

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