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Messages - Raptor

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76
Progress Journals & Experimental Routines / Re: Raptor's log
« on: April 05, 2026, 02:11:49 pm »
Went in the park, played a bit of 3 on 3, then had a bunch of dunks at the 2.88m rim. Some pretty powerful ones, unexpectedly, given that I haven't jumped in months and I'm still just a tad over 90 kg. I've had a few dunks with a "walking" approach (walk and dunk) and the powerful ones were with a very easy run - there was some limited elastic contribution in the jump, I would say about 20% of the old days feeling. Vert was probably about 67 cm (whole hand over the 2.88m rim, meaning 20cm meaning 3.08m reach or so, meaning 3.08-2.41 reach = 67 cm).

Priority is losing weight, that's the limiting factor. Still pleasantly surprised by the jumps (was dressed in shorts and running shoes).

77
Progress Journals & Experimental Routines / Re: Raptor's log
« on: April 05, 2026, 02:08:25 pm »
Done some interval hill sprints:

50m@20% (easy jog up)
50m@80% (vigorous run)
50m@20%
50m@50% (faster than just a jog)

Then calisthenics:

A series of KB swings, KB overhead presses, and 8,8,8 chinups

78
Progress Journals & Experimental Routines / Re: Raptor's log
« on: March 28, 2026, 11:40:12 am »
Gym work 72

Bird dogs: DND
Dead bugs: DND
Ab wheel rollouts: DND
----------------------
Bench press (wide grip):

20x6
20x6
50x10
50x10
50x10

Medium bar squat in OL shoes:

20x6
60x6
90x6
110x3 (pretty shaky)
120x1 (good, could've done 3 or so)
100x6 (difficult)
85x6 (good)
80x6 (good)

Landmine one-leg deadlift:

bar+10kg x 10
bar+20kg x 10

Landmine push press:

bar+20 kg x 10

Glute cable kickbacks:

5 pins x 10 (each leg)

Bodyweight: 90.5 kg (-0.3 kg)
Exhaustion level: 10/10
Rating: Good

Comments:

A good but very tiring workout. Had a chat with another guy that was training so I stayed in the gym for quite a bit, 1:30 hours. Squats were weird - the 110x3 set felt heavy and shaky but the 120x1 felt explosive and easy. Bench was fine, even though it's still very low weight.

79
Progress Journals & Experimental Routines / Re: Raptor's log
« on: March 23, 2026, 11:39:37 am »
Gym work 71

Hip thrust:

60x10
90x10
120x8
120x8
120x8
90x10

Bench press:

20x6
50x6
60x6
65x6 (difficult)
65x6 (very difficult)

Bodyweight: 90.8 kg (same)
Exhaustion level: 10+/10
Rating: Bad

Comments:

Extremely tired. Felt dizzy during the bench presses so stopped and went home. They seem to be flaring up my back injuries.

80
Progress Journals & Experimental Routines / Re: Raptor's log
« on: March 18, 2026, 12:02:47 pm »
Gym work 70

Bird dogs: DND
Dead bugs: DND
Ab wheel rollouts: DND
----------------------
Medium bar squat in OL shoes:

BWx6
20x6
60x6
80x6
100x6 (good, could've done 8-10, but difficult conditioning wise and weak in terms of leg strength)
90x6 (good)
80x6

Bench press (wide grip):

20x6
20x6
50x10
50x10 (felt really dizzy and bad after finishing the set so I stopped)

Glute cable kickbacks:

5 pins x 10 (each leg)
6 pins x 10 (each leg)

Neutral grip chinups:

5
5
5

Kneeling ab wheel rollouts:

10
10

Bodyweight: 90.8 kg (+0.2 kg)
Exhaustion level: 10/10
Rating: Bad

Comments:

Felt very tired - I have problems sleeping due to neck and thoracic pain. During my bench pressing I started feeling really bad, thoracic pain, some dizziness and a feeling of overall weakness. So I stopped at 2 sets with 50. The weight is so light but doing many reps (over 6) for me is very difficult.

81
Progress Journals & Experimental Routines / Re: Raptor's log
« on: March 16, 2026, 10:26:48 am »
Gym work 69

Bird dogs: DND
Dead bugs: DND
Ab wheel rollouts: DND
----------------------
Bench press:

20x6
20x6
40x6
60x6
70x4 (difficult)
65x6
65x4 (difficult)

Deadlift:

60x6
90x6
110x6
110x6
90x6


Landmines (push press):

bar x 10
bar+15 x 10
bar+15 x 10

Leg curls:

10, 10, 10 (different weights)

Bodyweight: 91.0 kg (same)
Exhaustion level: 8/10
Rating: Average

Comments:

Bench press felt weak. The first set of 70x4 felt very difficult. 65x6 felt OK, then the second set with 65 felt difficult again. I just don't have enough "oomph" when I bench press - I don't find the right position to express my pressing.

Deadlifts were so-so but 110 kg is not that bad.

82
Progress Journals & Experimental Routines / Re: Raptor's log
« on: March 11, 2026, 04:29:39 pm »
Calisthenics 3:

KB Swings Intervals: 6x15 + 4x15
Chinups: 5, 5, 5, 5

83
Progress Journals & Experimental Routines / Re: Raptor's log
« on: March 11, 2026, 10:38:27 am »
Gym work 68

Bird dogs: DND
Dead bugs: DND
Ab wheel rollouts: DND
----------------------
Bench press:

20x6
60x3
60x3
60x3
60x3
60x3

Medium bar squat in OL shoes:

20x5
60x5
80x5
100x3
80x5

Zercher squat (felt great, despite my knee):

20x5
40x5
40x5
40x5

Neutral grip chinups:

BW+5 kg chain x 5
BW x 5

Bodyweight: 90.6 kg (-0.4 kg)
Exhaustion level: 8/10
Rating: Average

Comments:

Bench felt pretty weak, squat the same. I did a few pistols on my left leg with 20 kg held in front of me. Zerchers felt great, despite using a very low weight - that upright posture makes the leg do all the work so it feels good.

84
Progress Journals & Experimental Routines / Re: Raptor's log
« on: March 09, 2026, 10:13:07 am »
1 month break

Gym work 67

Bird dogs: DND
Dead bugs: DND
Ab wheel rollouts: DND
----------------------
Bench press:

20x6
20x6
50x6
60x6
70x4 (difficult)
50x10

RDL:

60x10
90x7
90x4+4 (left hand middle finger pain, hard to hold the bar)

Landmines (push press):

bar x 10
bar+15 x 10
bar+20 x 10

Bodyweight: 91.0 kg (-0.9 kg)
Exhaustion level: 6/10
Rating: Average

Comments:

First workout in 1 month - I initially wanted to do calisthenics only but I played a bit in the park and didn't like how weak I was feeling so I'm going back to the gym. I don't think the calisthenics are a stimulus good enough for my leg strength. Currently having back right knee pain, neck pain, left hip pain and some lowerback pain.

85
Progress Journals & Experimental Routines / Re: Raptor's log
« on: February 04, 2026, 09:43:28 am »
Gym work 66

Bird dogs: 10
Dead bugs: 10
Ab wheel rollouts: DND
----------------------
Dumbbell BSS (each leg):

bodyweight x 8
60x8 (30 kg dumbbells)
60x8
65x20s split squat holds

Chinups (with a 5 kg chain around my neck):

3 reps x 5 sets
3 reps x 3 sets (bodyweight only)

Landmines (push press + deadlift):

bar x 10
bar+20 x 10

Seated calf raises (slow tempo):

30x10
30x10
30x10

Front plank:

DND

Bodyweight: 91.9 kg (+0.8 kg)
Exhaustion level: 9.5/10
Rating: Good

Comments:

I slept badly and also felt very tired yesterday, so it wasn't an optimal workout. Felt tired. A "good" workout given this. I will transition towards a more explosive kind of work and really focus on losing weight.

86
Progress Journals & Experimental Routines / Re: Raptor's log
« on: January 31, 2026, 08:13:18 am »
Quote from: LBSS on January 27, 2026, 04:45:03 pm
oh shit i missed that it was your birthday! happy birthday, young fella!  :almostascoolasnyancat:

Aww thank you. I was seek this week and didn't train. Also, my neck and upperback chronic pain is bad.

87
Progress Journals & Experimental Routines / Re: Raptor's log
« on: January 20, 2026, 09:58:40 am »
Gym work 65

Bird dogs: DND
Dead bugs: DND
Ab wheel rollouts: DND
----------------------
Bench press:

20x6
50x6
70x6
70x6 (felt like 6RM)
70x4 (difficult)
50x8 (slower tempo, focused on mind-to-muscle connection)

RDL:

60x6
90x6
110x6
110x6
90x6

Cable kickbacks:

1 small + 5 big plates
1 small + 6 big plates

Cable pulls:

32x10 one arm
32x10 one arm

Ab wheel rollouts:

10
10

Wall sits:

~20 s parallel + 15 s above parallel

Bodyweight: 92.1 kg (+1 kg)
Exhaustion level: 10/10
Rating: Decent

Comments:

For some reason the bench press felt difficult. I think I would've done 7 reps on my first set, then 6 reps was a max on my second and the third was too burned out so I did only 4. RDLs were good, but the limiting factor is grip strength, not leg strength. I probably can do 130x6 without the grip strength limiting factor.

The main issue right now is being too heavy and I really need to get lighter.

88
Progress Journals & Experimental Routines / Re: Raptor's log
« on: January 17, 2026, 10:05:48 am »
Gym work 64

Bird dogs: DND
Dead bugs: DND
Ab wheel rollouts: DND
----------------------
Medium bar squat (athletic stance):

50x6
80x6
100x6
120x2 (could've done 3 but difficult)
110x4 (could've done 5-6 but difficult)
100x6
80x6 (explosive)

Dumbbell bench press:

40x10 (20 kg dumbbells)
40x6 (tired)

Leg curls:

80x10
80x3++72x2++64x2++56x3++48x3

Suitcase carries (4 laps back and forth in the gym, about 30s of carry):

25x4 laps

Kneeling ab wheel rollouts:

10, 10, 10

Bodyweight: 91.5 kg (+0.4 kg)
Exhaustion level: 10/10
Rating: Good to great

Comments:

Did my squats in an athletic stance. 120 was wider but looks explosive. Here's the video of it: https://youtube.com/shorts/daXkRzPXIwY?si=IcdN6n9yxVOmsxaP

I got really tired from so many squats, the 110x4 set was pretty good, too. Focus must be on losing weight, since I'm now 31.

Sorry, I meant 41 :D

89
Progress Journals & Experimental Routines / Re: Raptor's log
« on: January 15, 2026, 10:03:48 am »
Gym work 63

Bird dogs: 10
Dead bugs: 10
Ab wheel rollouts: 10
----------------------
Chinups:

BW x 8
BW x 6

Hip thrusts:

60x10
110x10
110x10
110x10
100x10
60x10

Ab wheel rollouts:

10
10

Some kinetotherapy exercises

Bodyweight: 91.3 kg (same weight)
Exhaustion level: 10/10
Rating: Fine

Comments:

Didn't sleep well, woke up, went back to sleep again, so I didn't feel well today. Found the hip thrusts very tiring systemically, given these conditions. Still, the form was good - I achieved full hip extension/hyperextension on pretty much all the reps, with a small pause at the top, in full extension. Will do some kettlebell overhead presses later on.

90
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 14, 2026, 03:52:16 pm »
Wouldn't this drive you into the ground neurally speaking?

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