196
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: October 28, 2023, 02:25:51 pm »average heart rate was 179 lol
...is it safe to stay there for long...?
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...is it safe to stay there for long...?
197
Progress Journals & Experimental Routines / Re: Raptor's log
« on: October 26, 2023, 08:52:49 am »
Leg day 5:
High bar full squat:
20x5x2
60x10
60x10
60x10
Hip thrust: 60x10 (will stop doing these)
RDL:
20x5
60x10
60x10
Leg curls:
64x10
64x10
Barbell calf raises:
60x10
60x10
60x10
Bodyweight: 93.2 kg
Exhaustion level: 10/10
Comments:
Very tiring workout. Squat was good. I will probably switch to 5x5 instead of 3x10 as it allows me to keep focus on all the reps, with high rep ranges I tend to rush them because the set gets very tiring towards the end.
Will also stop doing hip thrusts as they take a long time to set up and they hurt my pelvis even with a lot of padding.
High bar full squat:
20x5x2
60x10
60x10
60x10
Hip thrust: 60x10 (will stop doing these)
RDL:
20x5
60x10
60x10
Leg curls:
64x10
64x10
Barbell calf raises:
60x10
60x10
60x10
Bodyweight: 93.2 kg
Exhaustion level: 10/10
Comments:
Very tiring workout. Squat was good. I will probably switch to 5x5 instead of 3x10 as it allows me to keep focus on all the reps, with high rep ranges I tend to rush them because the set gets very tiring towards the end.
Will also stop doing hip thrusts as they take a long time to set up and they hurt my pelvis even with a lot of padding.
198
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 25, 2023, 12:33:42 pm »
200$ a month? I pay about 25$ per month, full, unlimited access.
199
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: October 25, 2023, 08:17:54 am »
Nice! How many calories did you burn doing that?
200
Progress Journals & Experimental Routines / Re: Raptor's log
« on: October 24, 2023, 09:46:03 am »
Upperbody day 4:
Paused Bench Press:
20x5x2
50x10
50x10
50x8
Pullups: 5, 4
Chinups: 5, 4
Landmine push press: 20x8, 20x8 (each arm) - good, will increase weight next workout
Wide grip pulls to chest + wide grip pulls to back of head: 72x8+72x6, 64x8+64x5 (difficult, for some reason)
Ab machine: 6pins x 10 reps x 2 - good, will increase weight the next workout
Bodyweight: 93.6 kg
Exhaustion level: 8/10
Comments:
in the bench press, was able to do 2 sets of 10 with 50 kg but at my last rep (also for my 8th rep in the last set) I have to immediately put the bar back because I feel like if I stay just one second more with it it will fall on me. So I will not increase the weight but instead want to improve the form and endurance with it, to have it be easier to do.
Paused Bench Press:
20x5x2
50x10
50x10
50x8
Pullups: 5, 4
Chinups: 5, 4
Landmine push press: 20x8, 20x8 (each arm) - good, will increase weight next workout
Wide grip pulls to chest + wide grip pulls to back of head: 72x8+72x6, 64x8+64x5 (difficult, for some reason)
Ab machine: 6pins x 10 reps x 2 - good, will increase weight the next workout
Bodyweight: 93.6 kg
Exhaustion level: 8/10
Comments:
in the bench press, was able to do 2 sets of 10 with 50 kg but at my last rep (also for my 8th rep in the last set) I have to immediately put the bar back because I feel like if I stay just one second more with it it will fall on me. So I will not increase the weight but instead want to improve the form and endurance with it, to have it be easier to do.
201
Progress Journals & Experimental Routines / Re: Raptor's log
« on: October 22, 2023, 04:48:11 pm »
Thoracic/cervical pain that stops me from sleeping well these last two days.
202
Progress Journals & Experimental Routines / Re: Raptor's log
« on: October 20, 2023, 10:43:21 am »
Leg day 4:
Low bar squat:
20x5x2
60x5
80x3
100x2
110x2 (old age PR)
100x3
100x3
90x3
High bar ATG full squat:
60x5
60x5
RDL:
20x5
60x5
80x5
100x5
120x3
75x5
75x5
Leg curls (single leg):
40x10
40x10
Leg extensions (5 second eccentric phase): 32x10x2
Leg extensions hold: 40x10s
One leg calf raises: 15kgx10x3
Bodyweight: 93.4 kg
Exhaustion level: 8.5/10
Comments:
Felt weak in the squat, maybe due to playing basketball yesterday. However, after doing my low bar squat I was like "let me try some high bar squats and try to get really deep on them". Surprisingly, I went full, ATG and they felt amazing. You could really feel the movement was given by the legs (they felt like what you see when you watch olympic lifters do squats). So I think I will try to do some ATG high bar squats from now on, provided my knees agree with them.
My thinking is that I can use a lighter weight and a better range of motion in a "leg-dominant" fashion. Win-win. It really feels like if I were stronger in them I would really be more athletic. The same can't be said when I do low bar squats - there it feels like the weight is heavier just to load up my back uselessly.
Also, never deadlifted over 100 kg in the last 8 years. The three reps in the RDL were pretty difficult, mini lightning bolts were going through my arms for holding the barbell.
Low bar squat:
20x5x2
60x5
80x3
100x2
110x2 (old age PR)
100x3
100x3
90x3
High bar ATG full squat:
60x5
60x5
RDL:
20x5
60x5
80x5
100x5
120x3
75x5
75x5
Leg curls (single leg):
40x10
40x10
Leg extensions (5 second eccentric phase): 32x10x2
Leg extensions hold: 40x10s
One leg calf raises: 15kgx10x3
Bodyweight: 93.4 kg
Exhaustion level: 8.5/10
Comments:
Felt weak in the squat, maybe due to playing basketball yesterday. However, after doing my low bar squat I was like "let me try some high bar squats and try to get really deep on them". Surprisingly, I went full, ATG and they felt amazing. You could really feel the movement was given by the legs (they felt like what you see when you watch olympic lifters do squats). So I think I will try to do some ATG high bar squats from now on, provided my knees agree with them.
My thinking is that I can use a lighter weight and a better range of motion in a "leg-dominant" fashion. Win-win. It really feels like if I were stronger in them I would really be more athletic. The same can't be said when I do low bar squats - there it feels like the weight is heavier just to load up my back uselessly.
Also, never deadlifted over 100 kg in the last 8 years. The three reps in the RDL were pretty difficult, mini lightning bolts were going through my arms for holding the barbell.
203
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: October 19, 2023, 03:26:59 am »
I'm in a similar situation, actually both my knees were complaining at some point. The left one seems to be fine now, I can do pistols on it, but the right one...
204
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: October 18, 2023, 10:33:43 am »
I also have issues with my right knee, pretty bad. It sometimes feels like a "beam" will exit my skin on the lateral side of the knee. I've been to a bunch of doctors and they don't know what it is - I have to do MRI which I'm not doing (yet) because it doesn't matter what it is - whether I know what it is or not doesn't really matter, it's still going to be there.
I took some "Genacol", a medicine for cartilages and stuff and it surprisingly seems to be better.
My squat is close to yours right now but it's low bar and a bit weaker than yours (I can squat 100x5, probably 100x7 if I really push it). Vert off one leg is about 60-65 cm at best, off two it's 50 cm or so but I'm not attempting that because it will aggravate my right knee - I'd rather continue doing strength work and jump off one (although I'm also jumping very little since I'm too heavy for jumping anyway).
How heavy are you now, by the way? I'm trying to get lighter (under 85 kg would be ideal).
I took some "Genacol", a medicine for cartilages and stuff and it surprisingly seems to be better.
My squat is close to yours right now but it's low bar and a bit weaker than yours (I can squat 100x5, probably 100x7 if I really push it). Vert off one leg is about 60-65 cm at best, off two it's 50 cm or so but I'm not attempting that because it will aggravate my right knee - I'd rather continue doing strength work and jump off one (although I'm also jumping very little since I'm too heavy for jumping anyway).
How heavy are you now, by the way? I'm trying to get lighter (under 85 kg would be ideal).
205
Progress Journals & Experimental Routines / Re: Raptor's log
« on: October 18, 2023, 09:41:28 am »
Upperbody day 3:
Paused Bench Press:
20x10x2
50x3
60x3
70x2
50x10 (could've been 55, not 50 kg)
50x7 (could've been 55, not 50 kg)
50x6 (could've been 55, not 50 kg)
Pullups: 5, 4
Chinups: 5, 4
Landmine push press: 20x8, 20x8 (each arm) - good
V-grip pulls to chest (supersets with lighter sets): 80x6+72x4, 72x5+64x5
Ab machine: 6pins x 10 reps x 2
Bodyweight: 92.4 kg low weight
Exhaustion level: 8/10
Comments:
I woke up a bit lighter, at under 93 kg today, which is good. For the bench press it was difficult, but I have a feeling that the barbell was actually 25 kg - it was thicker and seemed heavier than the other barbells. If that is the case, then it's a
The bench press is always difficult, even with low weights, because I have long arms and I just can't find the right grip where I feel confortable.
Paused Bench Press:
20x10x2
50x3
60x3
70x2
50x10 (could've been 55, not 50 kg)
50x7 (could've been 55, not 50 kg)
50x6 (could've been 55, not 50 kg)
Pullups: 5, 4
Chinups: 5, 4
Landmine push press: 20x8, 20x8 (each arm) - good
V-grip pulls to chest (supersets with lighter sets): 80x6+72x4, 72x5+64x5
Ab machine: 6pins x 10 reps x 2
Bodyweight: 92.4 kg low weight
Exhaustion level: 8/10
Comments:
I woke up a bit lighter, at under 93 kg today, which is good. For the bench press it was difficult, but I have a feeling that the barbell was actually 25 kg - it was thicker and seemed heavier than the other barbells. If that is the case, then it's a
The bench press is always difficult, even with low weights, because I have long arms and I just can't find the right grip where I feel confortable.
206
Progress Journals & Experimental Routines / Re: Raptor's log
« on: October 18, 2023, 09:37:39 am »Man i literally thought you might have died!
Welcome back!
I was close, several times. Took all the mental will that I had not to do it, for years.
207
Progress Journals & Experimental Routines / Re: Raptor's log
« on: October 14, 2023, 04:50:08 pm »
Just took a look at my first post in my old journal, it was Oct 17th 2010, basically 13 years ago.
208
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 13, 2023, 03:38:45 pm »
Good luck, it would be interesting to see you train for vert again. Us old guys going wild 
209
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: October 13, 2023, 03:37:29 pm »
Interesting. Do you think it's an accurate measurement? I can't run for long distances, I walk and run and walk and run, in spurts. For example, I'm doing a tour of my park which is about 5 km (which is not that short for me) and it shows about 475 kcal consumed at a pace of around 10 minutes per kilometer.
My heart rate fluctuates like crazy - goes up very quickly and goes down just as quickly. In fact, on the basketball court if I play some aggressive defense, for just 30 seconds or so, it goes over the heart rate maximum to about 190 bpm. It stays at about 170 when playing some "nice, easy D". Regular movement on court puts me at 150 - 160 bpm.
I think this might burn a lot of kcal but I'm not sure how safe it is. I spoke to a few cardiologists and they didn't seem too concerned. I wonder if it's the same for other people. I saw a guy that had like 90-110 bpm when I had 160
My heart rate fluctuates like crazy - goes up very quickly and goes down just as quickly. In fact, on the basketball court if I play some aggressive defense, for just 30 seconds or so, it goes over the heart rate maximum to about 190 bpm. It stays at about 170 when playing some "nice, easy D". Regular movement on court puts me at 150 - 160 bpm.
I think this might burn a lot of kcal but I'm not sure how safe it is. I spoke to a few cardiologists and they didn't seem too concerned. I wonder if it's the same for other people. I saw a guy that had like 90-110 bpm when I had 160
210
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: October 13, 2023, 06:37:13 am »^^^^
Well, the passion for / joy of training vert and practicing dunks will never compare to anything else. I was still interested until early 2020 that i was still playing basketball, although it was obvious that the prime days would never come back. Then came covid, no squat, basket or jumping for 2 years, plus 2 years even older, also got into running in between, so bye bye vert.
I do have a 2-month strength block in mind right after the marathon in 2 weeks so maybe i'll go check where i am, just for fun.
10 October
"Race pace" run
Run 5K @ 24:40 ( 4:56 pace )
Legs felt tired/stressed, because normally i have rest Sunday between sprints and tempos, but not i did sprints on Sunday so it was 3-in-a-row.
Still, got my easiest sub-25 5K ever. Even by a little, i got the lowest average HR, lowest max HR, lowest training impact and highest max speed for that "race-pace run". Very happy!
Did you get heavier during this time? Also, how many kcal do you burn doing these types of runs?