166
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: April 06, 2024, 03:36:56 pm »
yo, we need you back
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167
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 06, 2024, 03:35:41 pm »
Yeah, I'm always doing either squat + bench or bench + squat (all barbell exercises). It's pretty demanding but I'm trying to adapt to it.
168
Progress Journals & Experimental Routines / Re: Raptor's log
« on: April 06, 2024, 03:31:10 pm »
Went in the park, played 2:30 hours of 3 on 3, had a bunch of rim-grazing dunks on the 2.92m rim (I think 6 or 7 of them). I would be interesting to see how well I jump if I take a break and rest a bit and also get under 90 kg, hopefully I can find out in a few months.
I also landed on someone's foot going for a rebound a week ago and my left foot swole just a little, amazingly enough. I can barely feel some pain here and there and can jump and play pretty well. I guess my running shoes were OK for an event like this.
I also landed on someone's foot going for a rebound a week ago and my left foot swole just a little, amazingly enough. I can barely feel some pain here and there and can jump and play pretty well. I guess my running shoes were OK for an event like this.
169
Progress Journals & Experimental Routines / Re: Raptor's log
« on: April 05, 2024, 11:41:29 am »
Bench focus day 18:
Bench press:
20x5
20x5
40x5
60x3
70x3 (very hard, 3RM)
65x4
60x5
High bar full squat:
20x8
60x8
80x10
80x8
Chest machine:
40x10
64x10
64x10
Leg extensions:
40x10
72x10 (good)
Leg curls:
56x10
72x10
Bodyweight: 92.3 kg
Sleep rating: 4/5
Exhaustion level: 9/10
Comments:
Very weak in the bench press. Pretty good in the high bar squat, although it's very exhausting. Added some chest machine to supplement chest work. Also, at this point my leg curls are better than my leg extensions.
Bench press:
20x5
20x5
40x5
60x3
70x3 (very hard, 3RM)
65x4
60x5
High bar full squat:
20x8
60x8
80x10
80x8
Chest machine:
40x10
64x10
64x10
Leg extensions:
40x10
72x10 (good)
Leg curls:
56x10
72x10
Bodyweight: 92.3 kg
Sleep rating: 4/5
Exhaustion level: 9/10
Comments:
Very weak in the bench press. Pretty good in the high bar squat, although it's very exhausting. Added some chest machine to supplement chest work. Also, at this point my leg curls are better than my leg extensions.
170
Progress Journals & Experimental Routines / Re: Raptor's log
« on: April 03, 2024, 09:30:05 am »
Squat focus day 18:
Low bar squat:
20x5
20x5
60x5
80x5
100x3
120x2 (very difficult, 2RM)
110x3 (difficult/very difficult)
100x5 (medium/difficult)
Bench press:
20x5
20x5
40x5
50x10
50x8 (possibly a 25 kg bar)
Slow tempo leg extensions:
40x10
40x10
Leg curls:
80x8 (good)
80x7
Bodyweight: 92.3 kg
Sleep length&rating: 6h20m, 3/5
Exhaustion level: 8/10
Comments:
Felt weak and not recovered. Sleep was mediocre/bad and too short.
Low bar squat:
20x5
20x5
60x5
80x5
100x3
120x2 (very difficult, 2RM)
110x3 (difficult/very difficult)
100x5 (medium/difficult)
Bench press:
20x5
20x5
40x5
50x10
50x8 (possibly a 25 kg bar)
Slow tempo leg extensions:
40x10
40x10
Leg curls:
80x8 (good)
80x7
Bodyweight: 92.3 kg
Sleep length&rating: 6h20m, 3/5
Exhaustion level: 8/10
Comments:
Felt weak and not recovered. Sleep was mediocre/bad and too short.
171
Progress Journals & Experimental Routines / Re: Raptor's log
« on: March 29, 2024, 10:11:03 am »
Glute/landmine focus day 4:
Hip thrust:
60x10
90x10
120x8
140x5
120x8
90x10
Cable kickbacks:
40x10 (each leg)
Cable side kickbacks (that looked and felt weird):
20x8 (each leg)
Leg abduction machine:
40x10
80x10
120x8
Landmine twists:
bar x 10
bar+10kg x 10
bar+10kg x 10
Seated cable rows:
80x10
80x8
Ab machine crunches:
6 pins x 10
Bodyweight: 93.3 kg
Sleep rating: 5/5
Exhaustion level: 9/10
Comments: All time in the hip thrust with 140x5.
Hip thrust:
60x10
90x10
120x8
140x5
120x8
90x10
Cable kickbacks:
40x10 (each leg)
Cable side kickbacks (that looked and felt weird):
20x8 (each leg)
Leg abduction machine:
40x10
80x10
120x8
Landmine twists:
bar x 10
bar+10kg x 10
bar+10kg x 10
Seated cable rows:
80x10
80x8
Ab machine crunches:
6 pins x 10
Bodyweight: 93.3 kg
Sleep rating: 5/5
Exhaustion level: 9/10
Comments: All time
in the hip thrust with 140x5.
172
Progress Journals & Experimental Routines / Re: Raptor's log
« on: March 27, 2024, 03:42:48 pm »
For a long while I used to stay hunchbacked so in the last few years I made a conscious (and potentially unconscious) effort to stay upright. However, now I always stay super tight with my back and with my shoulders pulled up, like you want to fight someone (like some people think makes you look like a tough guy). And my hunch is that it's because of this - my back never relaxes and stays tight hours and hours, including when lying in bed. If I try to relax while in bed it's like something stops me, like the weight of the head would be too much if I relax completely and I would put too much pressure on my cervical spine. It's hard to describe.
173
Progress Journals & Experimental Routines / Re: Raptor's log
« on: March 27, 2024, 11:12:55 am »
Bench focus day 17:
Bench press:
20x5
20x5
40x5
60x3
70x4 (hard)
65x4
60x5
High bar full squat:
20x8
60x8
80x8 (medium difficulty, could've done 10-12)
80x8 (medium difficulty)
Hang powersnatch:
20x3
20x3
30x3
35x3
35x3
30x3
Seated cable rows:
40x10
80x8
80x7
Straight-leg deadlifts:
60x8
60x8
Bodyweight: 92.9 kg
Sleep rating: 5/5
Exhaustion level: 9/10
Comments:
Pretty good workout. The straight leg deadlifts really used up my hams.
Bench press:
20x5
20x5
40x5
60x3
70x4 (hard)
65x4
60x5
High bar full squat:
20x8
60x8
80x8 (medium difficulty, could've done 10-12)
80x8 (medium difficulty)
Hang powersnatch:
20x3
20x3
30x3
35x3
35x3
30x3
Seated cable rows:
40x10
80x8
80x7
Straight-leg deadlifts:
60x8
60x8
Bodyweight: 92.9 kg
Sleep rating: 5/5
Exhaustion level: 9/10
Comments:
Pretty good workout. The straight leg deadlifts really used up my hams.
174
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 25, 2024, 01:38:23 pm »
Nice, one more rep with your old PR while weighing 5 kg less and being older.
175
Progress Journals & Experimental Routines / Re: Raptor's log
« on: March 23, 2024, 10:44:08 am »
Squat focus day 17:
Low bar squat:
20x5
20x5
60x5
90x3
115x5 (difficult, probably 6RM) old age
105x5
95x5
Bench press:
20x5
20x5
50x10
50x8 (possibly a 25 kg bar)
Slow tempo leg extensions:
56x10
56x10
40x10 (single leg)
Leg curls:
64x10
80x8
80x3++72x3++64x3++56x3
Bodyweight: 92.5 kg
Sleep length&rating: 8h55m, 3/5
Exhaustion level: 9/10
Comments:
Strong in the squat with 115x5 old age , although I'm taking pain medicine which makes you weak, a little. Bench press was difficult but the squat took a lot out of me and the bar might've been a heavier, 25 kg bar (looked thicker and heavier).
I'm doing leg extensions because they train the fully extended portion vs the squat where the flexed portion is emphasized in the quads and I think this helps. It's similar to deadlifts vs hip thrusts: the former helps with the stretched position of the glute, the latter with the squeezed position.
Low bar squat:
20x5
20x5
60x5
90x3
115x5 (difficult, probably 6RM) old age
105x5
95x5
Bench press:
20x5
20x5
50x10
50x8 (possibly a 25 kg bar)
Slow tempo leg extensions:
56x10
56x10
40x10 (single leg)
Leg curls:
64x10
80x8
80x3++72x3++64x3++56x3
Bodyweight: 92.5 kg
Sleep length&rating: 8h55m, 3/5
Exhaustion level: 9/10
Comments:
Strong in the squat with 115x5 old age
, although I'm taking pain medicine which makes you weak, a little. Bench press was difficult but the squat took a lot out of me and the bar might've been a heavier, 25 kg bar (looked thicker and heavier). I'm doing leg extensions because they train the fully extended portion vs the squat where the flexed portion is emphasized in the quads and I think this helps. It's similar to deadlifts vs hip thrusts: the former helps with the stretched position of the glute, the latter with the squeezed position.
176
Progress Journals & Experimental Routines / Re: Raptor's log
« on: March 22, 2024, 06:18:28 pm »
I went and saw the cardiologist, he wasn't too impressed with my issues, said that a heart rate down to 40 is normal during sleep, although it's not typical for me. Also said that the high heart rate during playing is not that unusual but that I could do an effort test to be sure, since I also have some chest pain when running.
The thing that bothers me is this feeling in my body of something not right that I can't communicate. There are no words to describe it - it's like a "tickling" in the body, a "weakness" whose description fits with no words that I can think of. It's like a "magnetic" feeling, if you will, like you'd be metallic and some magnet would interact with you. It could be some compressed nerve in the back or something else, I don't know what it is.
The thing that bothers me is this feeling in my body of something not right that I can't communicate. There are no words to describe it - it's like a "tickling" in the body, a "weakness" whose description fits with no words that I can think of. It's like a "magnetic" feeling, if you will, like you'd be metallic and some magnet would interact with you. It could be some compressed nerve in the back or something else, I don't know what it is.
177
Progress Journals & Experimental Routines / Re: Raptor's log
« on: March 22, 2024, 10:15:59 am »
Here's the weird thing: some nights I have pressure in my chest. Last night I had it. Then next thing I know, I check the health app in my phone and it reports me that my heart rate dropped under 45 bpm for 10 minutes at 7:22 (went as low as 41 bpm). So I have bradicardia as well. Do you have your heart rate monitored during sleep, for comparison? Mine usually stays at 52-57.
I'm going to see a cardiologist in a few hours, just to be sure.
I'm going to see a cardiologist in a few hours, just to be sure.
178
Progress Journals & Experimental Routines / Re: Raptor's log
« on: March 20, 2024, 04:40:13 pm »
Well, one thing that would definitely be beneficial is to lose weight - less weight, less effort moving that lower weight around. I'm pretty sure if I were ~85 kg right now I would see a difference.
179
Progress Journals & Experimental Routines / Re: Raptor's log
« on: March 20, 2024, 10:40:20 am »
But that is playing full court, 5 on 5 basketball at high intensity, not making three steps and passing the ball in half court basketball. You can't compare these.
180
Progress Journals & Experimental Routines / Re: Raptor's log
« on: March 20, 2024, 09:56:01 am »
I find these values super high. People on the court doing similar effort as me (moving around at the same pace and so on) are barely at 100 or so. How could this be?
Glute/landmine focus day 4:
Hip thrust:
60x5
60x15
100x8
120x6
60x10
Landmine one-leg deadlift:
bar x 10
bar + 20 kg x 8 (side deadlift)
bar + 20 kg x 8L, 5R (front deadlift)
Seated cable rows:
40x10
80x8
80x8 (felt great)
Triceps cable pulldowns:
30x10
30x10 (felt great)
Bodyweight: 93.0 kg
Sleep rating: 5/5
Exhaustion level: 8.5/10
Comments: Felt strong again, although I didn't warm up too much when I started doing the hip thrusts and they were pretty exhausting. Still, in the hip thrust, most likely, I don't remember ever doing 120x6, although I could be wrong.
Glute/landmine focus day 4:
Hip thrust:
60x5
60x15
100x8
120x6
60x10
Landmine one-leg deadlift:
bar x 10
bar + 20 kg x 8 (side deadlift)
bar + 20 kg x 8L, 5R (front deadlift)
Seated cable rows:
40x10
80x8
80x8 (felt great)
Triceps cable pulldowns:
30x10
30x10 (felt great)
Bodyweight: 93.0 kg
Sleep rating: 5/5
Exhaustion level: 8.5/10
Comments: Felt strong again, although I didn't warm up too much when I started doing the hip thrusts and they were pretty exhausting. Still,
in the hip thrust, most likely, I don't remember ever doing 120x6, although I could be wrong.