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Messages - Raptor

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61
Progress Journals & Experimental Routines / Re: Raptor's log
« on: April 12, 2024, 10:14:24 am »
Squat focus day 19:

Low bar squat:

20x5
20x5
60x5
80x5
100x3
120x3 old age :personal-record:
130x1 old age :personal-record:
110x3
100x3

Bench press:

20x5
20x5
52.5x10
52.5x10 :personal-record:

Dumbbell stepups:

17.5x8 (each leg)

Slow tempo leg extensions:

96x8++88x4++80x3 :personal-record:

Leg curls:

96x8++88x4++80x3 :personal-record:

Bodyweight: 92.5 kg
Sleep length&rating: 8h, 4/5
Exhaustion level: 9/10

Comments:

Felt strong. First time doing the heavy sets of squats with a belt, felt a little weird. Still, :ibsquatting: :personal-record:, haven't squatted 130 kg in 8 years or so.

62
Progress Journals & Experimental Routines / Re: Raptor's log
« on: April 10, 2024, 12:37:42 pm »
Glute/landmine focus day 5:

Hip thrust:

60x10
100x5
120x5
140x3
100x8
60x10

Quadruped glute machine:

120x10 (too easy even with the max weight)

Leg abduction machine:

120x8

Landmine twists:

bar x 10

Seated cable rows:

80x8

Leg extensions (hold at top, slow eccentric):

64x10
72x10
80x10

Leg curls:

80x10++72x4++64x3

Bodyweight: 92.1 kg
Sleep rating: 3/5
Exhaustion level: 9/10

Comments: Forgot the additional padding for the hip thrust at home so going over 100 kg was pretty painful which limited me quite a bit. Still, I did a lot of work.

63
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: April 06, 2024, 03:36:56 pm »
yo, we need you back

64
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.

65
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.

66
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 :personal-record:
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.

67
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.

68
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 :personal-record:
140x5 :personal-record:
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 :personal-record:
80x8

Ab machine crunches:

6 pins x 10

Bodyweight: 93.3 kg
Sleep rating: 5/5
Exhaustion level: 9/10

Comments: All time :personal-record: in the hip thrust with 140x5.

69
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.

70
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.

71
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.

72
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 :ibsquatting: :personal-record:
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 :ibsquatting: :personal-record: , 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.

73
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.

74
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.

75
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.

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