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167
Progress Journals & Experimental Routines / Re: Raptor's log
« on: January 18, 2024, 09:32:28 am »
Squat focus day 12:
Cable kickbacks (used to wake up my glutes):
25x10
25x10 (felt great)
Low bar squat:
20x8
50x5
80x5
100x5
100x5 old age
80x5 (explosive)
Bench press:
20x5x2
40x5
60x5
60x5
60x5
RDL + Leg curls:
60x8 + 64x8
80x8 + 80x8
Bodyweight: 92.6 kg
Exhaustion level: 10/10
Comments:
Very high heart rate after every set. After the squat sets I had ~165 heart rate with dizziness. Even while moving around in the gym after a few minutes my heart rate was ~135 or so. I need some input on how you guys have your heart rate immediately after 5-rep sets and after a few minutes.
I also found out that my heart rate during sleep increased from about 53-55 bpm to 60 or so - a clear sign or overtraining. Will need to rest a few days and focus on recovering.
Cable kickbacks (used to wake up my glutes):
25x10
25x10 (felt great)
Low bar squat:
20x8
50x5
80x5
100x5
100x5 old age
80x5 (explosive)
Bench press:
20x5x2
40x5
60x5
60x5
60x5
RDL + Leg curls:
60x8 + 64x8
80x8 + 80x8
Bodyweight: 92.6 kg
Exhaustion level: 10/10
Comments:
Very high heart rate after every set. After the squat sets I had ~165 heart rate with dizziness. Even while moving around in the gym after a few minutes my heart rate was ~135 or so. I need some input on how you guys have your heart rate immediately after 5-rep sets and after a few minutes.
I also found out that my heart rate during sleep increased from about 53-55 bpm to 60 or so - a clear sign or overtraining. Will need to rest a few days and focus on recovering.
168
Progress Journals & Experimental Routines / Re: Raptor's log
« on: January 16, 2024, 12:08:22 pm »
Bench focus day 12:
Bench press:
20x5x2
50x5
65x5
65x5
65x5 old age
High bar full squat:
20x5
50x5
90x5
90x3 (felt tired so stopped, did a few half squats with 50 kg)
Leg press with narrow stance:
100x20, 100x20
Leg press calf raises:
100x20, 100x20
Bodyweight: 92.4 kg
Exhaustion level: 9/10
Comments:
in the bench press - decided to do less sets, just 3, so I don't overtrain. I feel like I don't recover well as my sleep is usually interrupted. Squat was good but difficult from a heart rate/cardio perspective, felt overwhelming.
Still, the leg press quad+calf high rep sets were good. Also did some stretching.
Bench press:
20x5x2
50x5
65x5
65x5
65x5 old age
High bar full squat:
20x5
50x5
90x5
90x3 (felt tired so stopped, did a few half squats with 50 kg)
Leg press with narrow stance:
100x20, 100x20
Leg press calf raises:
100x20, 100x20
Bodyweight: 92.4 kg
Exhaustion level: 9/10
Comments:
in the bench press - decided to do less sets, just 3, so I don't overtrain. I feel like I don't recover well as my sleep is usually interrupted. Squat was good but difficult from a heart rate/cardio perspective, felt overwhelming.Still, the leg press quad+calf high rep sets were good. Also did some stretching.
169
Progress Journals & Experimental Routines / Re: Raptor's log
« on: January 12, 2024, 10:53:23 am »
Squat focus day 11:
Low bar squat:
20x8
60x5
80x5
100x3
110x1
100x3
Bench press:
20x5x2
40x5
60x5
60x5
60x5
A bunch of snatches, RDLs and leg curls.
Calf raises at the Smith machine.
Bodyweight: 91.7 kg
Exhaustion level: 9.5/10
Comments:
Not recovered enough. Felt dizzy and exhausted in the gym, with pain in the plexus area.
Low bar squat:
20x8
60x5
80x5
100x3
110x1
100x3
Bench press:
20x5x2
40x5
60x5
60x5
60x5
A bunch of snatches, RDLs and leg curls.
Calf raises at the Smith machine.
Bodyweight: 91.7 kg
Exhaustion level: 9.5/10
Comments:
Not recovered enough. Felt dizzy and exhausted in the gym, with pain in the plexus area.
170
Progress Journals & Experimental Routines / Re: Raptor's log
« on: January 11, 2024, 02:11:50 pm »
Back and Abs day 1
Pullups: 4, 4
Chinups: 5, 4
Neutral grip chinups: 3, 3 (tired)
One hand pulls to chest: 32x10, 40x6
Pulls to back of head: 64x6, 56x8
Front planck + Ab Machine: 45s + 8 pins x 10, 30s + 8 pins x 10
Lots of stretching.
Pullups: 4, 4
Chinups: 5, 4
Neutral grip chinups: 3, 3 (tired)
One hand pulls to chest: 32x10, 40x6
Pulls to back of head: 64x6, 56x8
Front planck + Ab Machine: 45s + 8 pins x 10, 30s + 8 pins x 10
Lots of stretching.
171
Progress Journals & Experimental Routines / Re: Raptor's log
« on: January 10, 2024, 09:47:53 am »
Bench focus day 11:
Bench press:
20x5x2
40x5
65x5
65x5
65x4
65x4
65x4 old age
High bar full squat:
20x5
20x5
60x5
80x5
80x5
80x3 (felt great, first time when the right quad feels alive)
Reverse hypers on regular hyper machine:
10, 10
Leg press with narrow stance:
50x20, 50x20
Leg press calf raises:
50x20, 50x20
Bodyweight: 91.7 kg
Exhaustion level: 8/10
Comments:
Amazing workout - in the bench press and amazing quad activation during the high bar squats and leg presses. I also did reverse hyper for the first time on the regular hyper machine. The leg press calf raises were bombs, too.
This while going lower in bodyweight.
Bench press:
20x5x2
40x5
65x5
65x5
65x4
65x4
65x4 old age
High bar full squat:
20x5
20x5
60x5
80x5
80x5
80x3 (felt great, first time when the right quad feels alive)
Reverse hypers on regular hyper machine:
10, 10
Leg press with narrow stance:
50x20, 50x20
Leg press calf raises:
50x20, 50x20
Bodyweight: 91.7 kg
Exhaustion level: 8/10
Comments:
Amazing workout -
in the bench press and amazing quad activation during the high bar squats and leg presses. I also did reverse hyper for the first time on the regular hyper machine. The leg press calf raises were bombs, too.This while going lower in bodyweight.
172
Progress Journals & Experimental Routines / Re: Raptor's log
« on: January 08, 2024, 09:22:12 am »
New squat video (110 kg low bar): https://www.youtube.com/shorts/KWbk-RttF0E
Squat focus day 10:
Low bar squat:
20x5x2
60x5
80x5
100x1
110x1
80x5
Bench press:
20x5x2
40x5
60x5
60x5
RDL + Leg curls:
60x8 + 56x8
90x8 + 80x8
90x7 + 80x5
Calf raises at the Smith machine.
Bodyweight: 92.4 kg
Exhaustion level: 8/10
Comments:
Knee pain so I switched to low bar. Despite the long pause, I could squat well. I recorded my top set, but by the looks of it I could do 130 kg or so right now.
Squat focus day 10:
Low bar squat:
20x5x2
60x5
80x5
100x1
110x1
80x5
Bench press:
20x5x2
40x5
60x5
60x5
RDL + Leg curls:
60x8 + 56x8
90x8 + 80x8
90x7 + 80x5
Calf raises at the Smith machine.
Bodyweight: 92.4 kg
Exhaustion level: 8/10
Comments:
Knee pain so I switched to low bar. Despite the long pause, I could squat well. I recorded my top set, but by the looks of it I could do 130 kg or so right now.
173
Progress Journals & Experimental Routines / Re: Raptor's log
« on: December 29, 2023, 07:29:16 am »
Picture with the highest point of my jump:
174
Progress Journals & Experimental Routines / Re: Raptor's log
« on: December 26, 2023, 10:31:18 am »
Went in the park, played some ball, filmed a dunk on the small, 2.90m rim (9'6).
Here it is:
https://www.youtube.com/watch?v=lBqHDpL_leQ
Here it is:
https://www.youtube.com/watch?v=lBqHDpL_leQ
175
Progress Journals & Experimental Routines / Re: Raptor's log
« on: December 24, 2023, 09:32:24 am »
Went in the park, played some 3-on-3 at the small rim (2.90 or 9.6) and after that threw down three dunks on it on three attempts. Pretty good.
176
Progress Journals & Experimental Routines / Re: Raptor's log
« on: December 20, 2023, 10:36:04 am »
Bench focus day 10:
Bench press:
20x5x2
40x5
65x4
65x4
65x3
65x3
65x3
Squat:
20x5
20x5
60x5
100x3 (hard)
90x3
90x3
Straight leg deadlifts + leg curls:
60x8+56x8
80x8+80x8
80x8+80x8
Some landmine push presses and calf raises
Bodyweight: 92.2 kg
Exhaustion level: 8/10
Comments:
Felt good but was not as strong as I expected. Still, a useful workout.
Bench press:
20x5x2
40x5
65x4
65x4
65x3
65x3
65x3
Squat:
20x5
20x5
60x5
100x3 (hard)
90x3
90x3
Straight leg deadlifts + leg curls:
60x8+56x8
80x8+80x8
80x8+80x8
Some landmine push presses and calf raises
Bodyweight: 92.2 kg
Exhaustion level: 8/10
Comments:
Felt good but was not as strong as I expected. Still, a useful workout.
177
Progress Journals & Experimental Routines / Re: Raptor's log
« on: December 16, 2023, 09:45:25 am »
Squat focus day 9:
High bar full squat:
20x5x2
60x5
90x5
90x5
90x5
Bench press:
20x5x2
60x5
60x5
60x5
Some pulls to chest and back of head
Bodyweight: 92.3 kg
Exhaustion level: 7/10
Comments:
Great squatting, felt very leg dominated. Also felt the right quad engaged in the movement. But I feel kind of weak right now after coming back home, like I overtrained myself. Found a guy that played hockey, just 22 years old, and spoke about a bunch of stuff.
There is something wrong with me health-wise, every time I do certain movements I feel like there's a "tickling" in my body, in my chest, in my neck, like something is wrong "inside".
High bar full squat:
20x5x2
60x5
90x5
90x5
90x5
Bench press:
20x5x2
60x5
60x5
60x5
Some pulls to chest and back of head
Bodyweight: 92.3 kg
Exhaustion level: 7/10
Comments:
Great squatting, felt very leg dominated. Also felt the right quad engaged in the movement. But I feel kind of weak right now after coming back home, like I overtrained myself. Found a guy that played hockey, just 22 years old, and spoke about a bunch of stuff.
There is something wrong with me health-wise, every time I do certain movements I feel like there's a "tickling" in my body, in my chest, in my neck, like something is wrong "inside".
178
Progress Journals & Experimental Routines / Re: Raptor's log
« on: December 14, 2023, 10:24:49 am »
Busy going to the doctor these days and taking a break.
Anyway,
Bench focus day 9:
Bench press:
20x5x2
40x5
60x5
60x5
60x5 (surprisingly easy)
Squat: 20x10
40x5
60x5
90x5 (pretty good)
Pullups: 5
Chinups: 5
Bodyweight: 92.3 kg
Exhaustion level: 5/10
Comments:
Did the squat first, then the bench. Everything was pretty easy, surprisingly. I'm also 1 kg lighter.
Anyway,
Bench focus day 9:
Bench press:
20x5x2
40x5
60x5
60x5
60x5 (surprisingly easy)
Squat: 20x10
40x5
60x5
90x5 (pretty good)
Pullups: 5
Chinups: 5
Bodyweight: 92.3 kg
Exhaustion level: 5/10
Comments:
Did the squat first, then the bench. Everything was pretty easy, surprisingly. I'm also 1 kg lighter.
179
Progress Journals & Experimental Routines / Re: Raptor's log
« on: November 29, 2023, 10:45:35 am »
Squat focus day 8:
High bar full squat:
20x5x2
60x5
85x5
85x5
85x5
85x5
85x5 (felt great)
Bench press:
20x5x2
40x5
60x5
60x5
60x5
Romanian Deadlifts superset with leg curls:
60x8+64x8
85x8+88x8
85x8+88x8
Landmind push press:
40x8 each arm
Bodyweight: 93.5 kg
Exhaustion level: 8/10
Comments:
One of the best old age workouts. Squats felt great. Bench was pretty good, too.
High bar full squat:
20x5x2
60x5
85x5
85x5
85x5
85x5
85x5 (felt great)
Bench press:
20x5x2
40x5
60x5
60x5
60x5
Romanian Deadlifts superset with leg curls:
60x8+64x8
85x8+88x8
85x8+88x8
Landmind push press:
40x8 each arm
Bodyweight: 93.5 kg
Exhaustion level: 8/10
Comments:
One of the best old age workouts. Squats felt great. Bench was pretty good, too.
180
Progress Journals & Experimental Routines / Re: Raptor's log
« on: November 29, 2023, 10:40:44 am »
Bench focus day 8:
Bench press:
20x5x2
40x5
60x5
60x5
60x5
60x5
60x5
Deadlift:
20x5
60x5
90x5
120x3
Bodyweight: 93.5 kg
Exhaustion level: 7/10
Comments:
Squat rack was occupied so I did a short bench + deadlift workout. Finally got 5 sets of 5 reps with 60 kg.
Bench press:
20x5x2
40x5
60x5
60x5
60x5
60x5
60x5
Deadlift:
20x5
60x5
90x5
120x3
Bodyweight: 93.5 kg
Exhaustion level: 7/10
Comments:
Squat rack was occupied so I did a short bench + deadlift workout. Finally got 5 sets of 5 reps with 60 kg.