76
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 24, 2025, 11:45:35 am »
Well, for what is worth, I can only sleep with two meds at once: Trittico and Lyrica. Which is like, bad.
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77
Progress Journals & Experimental Routines / Re: Raptor's log
« on: July 23, 2025, 03:59:37 pm »
Gym work 34:
Bench press:
20x6
20x6
40x6
55x10
55x8 (-1 reps)
55x6 (-1 reps)
Medium bar ATG heel elevated squat:
20x6
60x6
80x6x3 (explosive)
Triceps cable pulldowns (slow tempo):
20x20
20x12
20x10
Glute cable kickbacks:
4 pins x 10
5 pins x 10
5 pins x 10
Landmine push press:
bar x 10
bar+20kg x 10
bar x 10
Leg extensions:
40x10
56x10
Leg curls:
40x10
56x10
Bodyweight: 89.8 kg (-0.6 kg)
Exhaustion level: 7/10
Comments:
Went to gym without training partner so I had to take it a little safer on the bench press. Still, I'm not satisfied, should be stronger.
On the squat I tried doing high bar but it aggravates my neck injury and just a simple 2 cm lower makes the weight feel like a feather. It's the difference between struggling with a bad position and having good, explosive reps while still having a pretty vertical back. I will stick with the "medium bar" position. Other lifts were good.
Bench press:
20x6
20x6
40x6
55x10
55x8 (-1 reps)
55x6 (-1 reps)
Medium bar ATG heel elevated squat:
20x6
60x6
80x6x3 (explosive)
Triceps cable pulldowns (slow tempo):
20x20
20x12
20x10
Glute cable kickbacks:
4 pins x 10
5 pins x 10
5 pins x 10
Landmine push press:
bar x 10
bar+20kg x 10
bar x 10
Leg extensions:
40x10
56x10
Leg curls:
40x10
56x10
Bodyweight: 89.8 kg (-0.6 kg)
Exhaustion level: 7/10
Comments:
Went to gym without training partner so I had to take it a little safer on the bench press. Still, I'm not satisfied, should be stronger.
On the squat I tried doing high bar but it aggravates my neck injury and just a simple 2 cm lower makes the weight feel like a feather. It's the difference between struggling with a bad position and having good, explosive reps while still having a pretty vertical back. I will stick with the "medium bar" position. Other lifts were good.
78
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: July 23, 2025, 03:53:44 pm »
Next thing you know, elbow in the rim!
79
Progress Journals & Experimental Routines / Re: Raptor's log
« on: July 16, 2025, 04:04:35 pm »
Gym work 33:
Bench press:
20x6
60x3x9
60x5 (very difficult, supported last rep)
Seated cable pulls to chest:
60x10
80x10
100x8,7
Deadlift:
20x5
60x5
80x5
100x5
100x5 (pretty easy)
Leg extensions + leg curls:
40x15, 60x15 + 60x10, 80x6+64x4+48x4+32x5 (or something like that, a continuous set)
Bodyweight: 89.4 kg (-1.3 kg)
Exhaustion level: 9/10
Comments:
Experimentally went to the gym at 18:30 and it was as bad as anticipated: 28 people in the gym and very hot. All places were occupied. Even so, we managed to do a decent job with what we had.
Bench press:
20x6
60x3x9
60x5 (very difficult, supported last rep)
Seated cable pulls to chest:
60x10
80x10
100x8,7
Deadlift:
20x5
60x5
80x5
100x5
100x5 (pretty easy)
Leg extensions + leg curls:
40x15, 60x15 + 60x10, 80x6+64x4+48x4+32x5 (or something like that, a continuous set)
Bodyweight: 89.4 kg (-1.3 kg)
Exhaustion level: 9/10
Comments:
Experimentally went to the gym at 18:30 and it was as bad as anticipated: 28 people in the gym and very hot. All places were occupied. Even so, we managed to do a decent job with what we had.
80
Progress Journals & Experimental Routines / Re: Raptor's log
« on: July 14, 2025, 03:57:59 pm »
Gym work 32:
Bench press:
20x6
20x6
40x6
65x6
65x4
65x4
Incline bench press:
40x11
40x10
20xsome reps (don't remember)
High bar ATG heel elevated squats:
20x6
60x6
70x6
70x6
Explosive landmine push press:
15x10
15x10
Landmine one-leg deadlift:
15x8
15x8
Ab wheel rollouts:
8, 10, 7
Bodyweight: 88.5 kg (-1.9 kg)
Exhaustion level: 9/10
Comments:
First gym work after two weeks break (colleague had stuff to do). Went to gym at 21:30 since my colleague is working during the day. Already did 6 km walk and I was tired. Bench was surprisingly good, given the conditions. Squat was difficult because it's a quad dominant lift. Landmines were great.
Almost got into a fight yesterday during 3 on 3, because they foul a lot and push with the elbows in your belly and get upset when you retaliate.
Bench press:
20x6
20x6
40x6
65x6
65x4
65x4
Incline bench press:
40x11
40x10
20xsome reps (don't remember)
High bar ATG heel elevated squats:
20x6
60x6
70x6
70x6
Explosive landmine push press:
15x10
15x10
Landmine one-leg deadlift:
15x8
15x8
Ab wheel rollouts:
8, 10, 7
Bodyweight: 88.5 kg (-1.9 kg)
Exhaustion level: 9/10
Comments:
First gym work after two weeks break (colleague had stuff to do). Went to gym at 21:30 since my colleague is working during the day. Already did 6 km walk and I was tired. Bench was surprisingly good, given the conditions. Squat was difficult because it's a quad dominant lift. Landmines were great.
Almost got into a fight yesterday during 3 on 3, because they foul a lot and push with the elbows in your belly and get upset when you retaliate.
81
Progress Journals & Experimental Routines / Re: Raptor's log
« on: July 03, 2025, 01:25:05 pm »
Track work 8:
Dynamic warm up
------------
3x30m sprints (10 m run + 10 m maximal sprint + 10 m run)
5x45 cm box depth drop
5x2x45 cm box depth jump
5x3x45 cm box standing jump off the left leg + depth drop
5x2x50 cm box depth jump on 45 cm box
30m turnant sprint (left side)
20m Rudiment hops (back, forth, side)
Trap bar deadlift: 80 kg x 3
Chinups: 7 (I expect terrible neck pain tomorrow)
Bodyweight: 89.0 kg (-0.9kg)
Comments: A great practice session. Depth jumps felt good. All exercises were done barefoot. Also did some powerjumper jumps.
Dynamic warm up
------------
3x30m sprints (10 m run + 10 m maximal sprint + 10 m run)
5x45 cm box depth drop
5x2x45 cm box depth jump
5x3x45 cm box standing jump off the left leg + depth drop
5x2x50 cm box depth jump on 45 cm box
30m turnant sprint (left side)
20m Rudiment hops (back, forth, side)
Trap bar deadlift: 80 kg x 3
Chinups: 7 (I expect terrible neck pain tomorrow)
Bodyweight: 89.0 kg (-0.9kg)
Comments: A great practice session. Depth jumps felt good. All exercises were done barefoot. Also did some powerjumper jumps.
82
Progress Journals & Experimental Routines / Re: Raptor's log
« on: June 26, 2025, 10:28:29 am »
Gym work 31:
Bench press:
20x10
40x10
55x10
55x9 (+2 reps)
55x7
High bar ATG heel elevated squat:
20x8
50x8
70x8
70x8
70x8
Leg extensions (single leg):
24x15, 12 (each leg)
Glute cable kickbacks:
25x15
33x15
41x10
49x10
Bodyweight: 90.4 kg (-0.7 kg)
Exhaustion level: 10/10
Comments:
Third set on the bench was difficult. High bar ATG squat was hard because my quads are weak. Then I got very tired as the squats take a lot out of me.
Bench press:
20x10
40x10
55x10
55x9 (+2 reps)
55x7
High bar ATG heel elevated squat:
20x8
50x8
70x8
70x8
70x8
Leg extensions (single leg):
24x15, 12 (each leg)
Glute cable kickbacks:
25x15
33x15
41x10
49x10
Bodyweight: 90.4 kg (-0.7 kg)
Exhaustion level: 10/10
Comments:
Third set on the bench was difficult. High bar ATG squat was hard because my quads are weak. Then I got very tired as the squats take a lot out of me.
83
Progress Journals & Experimental Routines / Re: Raptor's log
« on: June 24, 2025, 10:37:44 am »
Gym work 30:
Bench press:
20x6
20x6
50x6
65x6
65x6
65x4 (old age total reps
)
50x10
Low bar squat:
20x6
50x6
80x6
100x3
110x1
100x3
100x3
Explosive half squats:
80x6
Then a bunch of stuff for the core, leg extensions, leg presses, seated calf raises, ab wheel rollouts, landmine deadlifts, landmine push presses
Bodyweight: 90.4 kg (+0.5 kg)
Exhaustion level: 9.5/10
Comments:
Old age in the bench press again, although now I had a friend as a spotter so I could try to do it. Never did 2 consecutive sets of 6 with 65 (maybe not even when I was younger). Squat felt difficult, although its difficulty varied depending on how I gripped the bar.
Quads are very weak - will need to dedicate time to hit them specifically. Right knee is wobbly and drags me down when I train.
Bench press:
20x6
20x6
50x6
65x6
65x6
65x4 (old age total reps
)50x10
Low bar squat:
20x6
50x6
80x6
100x3
110x1
100x3
100x3
Explosive half squats:
80x6
Then a bunch of stuff for the core, leg extensions, leg presses, seated calf raises, ab wheel rollouts, landmine deadlifts, landmine push presses
Bodyweight: 90.4 kg (+0.5 kg)
Exhaustion level: 9.5/10
Comments:
Old age
in the bench press again, although now I had a friend as a spotter so I could try to do it. Never did 2 consecutive sets of 6 with 65 (maybe not even when I was younger). Squat felt difficult, although its difficulty varied depending on how I gripped the bar.Quads are very weak - will need to dedicate time to hit them specifically. Right knee is wobbly and drags me down when I train.
84
Progress Journals & Experimental Routines / Re: Raptor's log
« on: June 19, 2025, 08:57:34 am »
Gym work 29:
Bench press:
20x6
20x6
40x3
60x3x9
60x5 (pretty good, but difficult)
Deadlift:
20x5
60x5
90x5
110x3
130x1
140x1 (ties old age)
90x5
90x4 (grip failing)
Glute cable kickbacks:
4 pins x 15 (each leg)
5 pins x 15, 12 (each leg)
Bodyweight: 90.7 kg (-0.4 kg)
Exhaustion level: 9.5/10
Comments:
Bench was pretty difficult but did all the reps so I'm not going to complain. Deadlift was good, 140 was back pulled, mixed grip, felt pretty much as a max rep. But considering this is the third consecutive day of training after heavy squats, track work and trap bar deadlifts yesterday, again I'm not going to complain.
Bench press:
20x6
20x6
40x3
60x3x9
60x5 (pretty good, but difficult)
Deadlift:
20x5
60x5
90x5
110x3
130x1
140x1 (ties old age
)90x5
90x4 (grip failing)
Glute cable kickbacks:
4 pins x 15 (each leg)
5 pins x 15, 12 (each leg)
Bodyweight: 90.7 kg (-0.4 kg)
Exhaustion level: 9.5/10
Comments:
Bench was pretty difficult but did all the reps so I'm not going to complain. Deadlift was good, 140 was back pulled, mixed grip, felt pretty much as a max rep. But considering this is the third consecutive day of training after heavy squats, track work and trap bar deadlifts yesterday, again I'm not going to complain.
85
Progress Journals & Experimental Routines / Re: Raptor's log
« on: June 18, 2025, 12:50:04 pm »
Track work 7:
Dynamic warm up
------------
30m sprints ++ broad jumps/double leg bounds ++ medium box depth jumps
Did 3 sets of this "superset": 1 sprint, 3 broad jumps or 1 4-double leg bounds and 3 depth jumps
Also did some jumps with the PowerJumper (1 band) and some trap bar deadlifts with 100 kg (surprisingly found a trap bar)
Best broad jump: 2.35m
Best 4-consecutive 2-leg bounds: 10.05m (+95cm)
Bodyweight: 89.9 kg (-0.3kg)
Here's a video of the double leg bounds:
https://youtube.com/shorts/JGV4cHeuo-M?si=ml8sMH9O67qCf-KT
Dynamic warm up
------------
30m sprints ++ broad jumps/double leg bounds ++ medium box depth jumps
Did 3 sets of this "superset": 1 sprint, 3 broad jumps or 1 4-double leg bounds and 3 depth jumps
Also did some jumps with the PowerJumper (1 band) and some trap bar deadlifts with 100 kg (surprisingly found a trap bar)
Best broad jump: 2.35m
Best 4-consecutive 2-leg bounds: 10.05m (+95cm)
Bodyweight: 89.9 kg (-0.3kg)
Here's a video of the double leg bounds:
https://youtube.com/shorts/JGV4cHeuo-M?si=ml8sMH9O67qCf-KT
86
Progress Journals & Experimental Routines / Re: Raptor's log
« on: June 17, 2025, 10:09:15 am »
Gym work 28:
Bench press:
20x6
20x6
40x6
65x6
70x1
65x4
65x4 (will stay at 65)
40x16
Low bar squat:
20x6
60x6
100x3
120x2 (very difficult)
100x4 (difficult)
100x4 (difficult)
Did a handful of leg presses, leg extensions, ab wheel rollouts and landmines
Bodyweight: 89.9 kg (0.0 kg)
Exhaustion level: 10/10
Comments:
Bench was pretty good, squats were difficult. Did some more quad work as my quads don't want to grow. Workout was tiring. 120x2 was max at this point in the squat (2nd rep was not well controlled on the descent)
Bench press:
20x6
20x6
40x6
65x6
70x1
65x4
65x4 (will stay at 65)
40x16
Low bar squat:
20x6
60x6
100x3
120x2 (very difficult)
100x4 (difficult)
100x4 (difficult)
Did a handful of leg presses, leg extensions, ab wheel rollouts and landmines
Bodyweight: 89.9 kg (0.0 kg)
Exhaustion level: 10/10
Comments:
Bench was pretty good, squats were difficult. Did some more quad work as my quads don't want to grow. Workout was tiring. 120x2 was max at this point in the squat (2nd rep was not well controlled on the descent)
87
Progress Journals & Experimental Routines / Re: Raptor's log
« on: June 16, 2025, 01:26:29 pm »
I was yesterday in the park and played 2 hours of 3 on 3 and during the breaks I dunked on the small rim. I could do some nice dunks, including an under-the-rim reverse which I haven't done in 10 years. I was also 1 inch away from dunking off standing vert - I did it, but it was a rim-grazing kind of thing, not a clean dunk.
I tried one dunk of the 10 foot rim but because the rim is taller I can't be as relaxed (because I need to push with more force) and my plant collapsed and jumped 20 inches or so. I need to continue to lose weight and get stronger.
I tried one dunk of the 10 foot rim but because the rim is taller I can't be as relaxed (because I need to push with more force) and my plant collapsed and jumped 20 inches or so. I need to continue to lose weight and get stronger.
88
Progress Journals & Experimental Routines / Re: Raptor's log
« on: June 11, 2025, 08:22:59 am »
Gym work 27:
Half squat:
20x5
60x5
80x5
100x5
80x5
80x5
Bench press:
20x10
40x10
55x10
55x7
55x7
40x11
A bunch of BSS and ab wheel rollouts
Glute cable kickbacks:
30x10
40x10
Bodyweight: 91.1 kg (+1.2 kg)
Exhaustion level: 9/10
Comments:
Bench was so-so, I tried half squatting in a high bar style and it looked terrible + neck pain, low bar was better. Still, tired and slow.
Half squat:
20x5
60x5
80x5
100x5
80x5
80x5
Bench press:
20x10
40x10
55x10
55x7
55x7
40x11
A bunch of BSS and ab wheel rollouts
Glute cable kickbacks:
30x10
40x10
Bodyweight: 91.1 kg (+1.2 kg)
Exhaustion level: 9/10
Comments:
Bench was so-so, I tried half squatting in a high bar style and it looked terrible + neck pain, low bar was better. Still, tired and slow.
89
Progress Journals & Experimental Routines / Re: Raptor's log
« on: June 05, 2025, 08:50:26 am »
Gym work 26:
Bench press:
20x6
40x6
60x6
60x6
60x6 (will move to 65 or 62.5 kg next time)
40x11
RDL:
20x6
60x6
100x6
100x6
Seated horizontal V-grip pulls to chest:
100x8
100x8 (difficult)
Bodyweight: 89.9 kg (-0.6 kg)
Exhaustion level: 7/10
Comments:
Good benching, will move to 62.5 kg next time. RDLs were also good.
Bench press:
20x6
40x6
60x6
60x6
60x6 (will move to 65 or 62.5 kg next time)
40x11
RDL:
20x6
60x6
100x6
100x6
Seated horizontal V-grip pulls to chest:
100x8
100x8 (difficult)
Bodyweight: 89.9 kg (-0.6 kg)
Exhaustion level: 7/10
Comments:
Good benching, will move to 62.5 kg next time. RDLs were also good.
90
Progress Journals & Experimental Routines / Re: Raptor's log
« on: June 03, 2025, 10:24:23 am »
Gym work 25:
Bench press:
20x6
50x3x9 (9 sets of 3 reps)
50x11 (one final set of 11 reps)
A bunch of landmine squats, RDLs, push presses with 20kg
V-grip seated pulls to chest (horizontal):
80x8
100x7
Bodyweight: 89.9 kg (-1.2 kg)
Exhaustion level: 9/10
Comments:
Bench was pretty good. But I felt tired and the gym was hot, so I didn't do much after that.
Bench press:
20x6
50x3x9 (9 sets of 3 reps)
50x11 (one final set of 11 reps)
A bunch of landmine squats, RDLs, push presses with 20kg
V-grip seated pulls to chest (horizontal):
80x8
100x7
Bodyweight: 89.9 kg (-1.2 kg)
Exhaustion level: 9/10
Comments:
Bench was pretty good. But I felt tired and the gym was hot, so I didn't do much after that.