Author Topic: Raptor's log (Read 313257 times)

Raptor · « **Reply #105 on:** April 19, 2024, 08:32:22 am »

Glute/landmine focus day 6:

Hip thrust:

60x8
100x5
120x5
150x4 all time
130x8 all time
100x10 old age

Landmine push press (each arm):

bar x 10
bar + 10kg x 10
bar + 20kg x 8
bar + 15kg x 8
bar + 10kg x 8 (explosive)

Leg curls:

64x15

Leg extensions (hold at top, slow eccentric):

64x15

Single leg calf raises:

BWx10
25kgx10
25kgx10

Dumbbell incline bench press:

15x8
15x8

Bodyweight: 92.9 kg
Sleep rating: 4/5
Exhaustion level: 8/10

Comments: Great workout. All time

in the hip thrust, although the 150 kg feels like at the limit of safety in terms of form. Will not increase the weight but instead try to do more reps.

Raptor · « **Reply #106 on:** April 23, 2024, 03:06:20 pm »

Squat focus day 20:

Low bar squat:

20x5
20x5
60x5
80x5
100x3
120x3 ties
110x3 stopped due to back pain (see comments)

Explosive half squats:

60x5
60x5

Bench press:

20x5
20x5
40x5
55x10
55x7

Landmine one-leg deadlift:

barx8
bar+20kgx8
bar+25kgx8

Bodyweight: 92.6 kg
Sleep length&rating: 8h15m, 4/5
Exhaustion level: 9/10

Comments:

Did my squats with a belt, but the problem is that the belt makes me lose concentration for some reason and I tweaked my back on the left side a little after my third rep with 120 kg.

Raptor · « **Reply #107 on:** April 26, 2024, 09:34:52 am »

Bench focus day 20:

Bench press:

20x8
40x5
50x5
60x3
70x3 (felt like 3RM)
65x5 (felt like 5RM)
60x5

High bar full squat:

20x8
50x10
80x10
80x10

Chest machine:

48x10
80x10
80x10

Leg extensions:

40x15
48x15

Leg curls:

40x15
48x15

Bodyweight: 92.6 kg
Sleep rating: 4/5
Exhaustion level: 10/10

Comments:

Very weak bench pressing. Both the 70 kg and the 65 kg sets felt like 3RM and 5RM, respectively, with the last rep a grinding, very close to failure rep. I just can't find the "right" grip width. Squats were good but the entire session was very tiring.

Raptor · « **Reply #108 on:** April 27, 2024, 01:15:51 pm »

Went in the park, played some three on three, then had a bunch of dunks including a pretty powerful one on the 2.92m rim. A few jumps felt like back in the day, although it's difficult to describe what I mean by that. There's an "elastic feeling" in the calf that is hard to describe. I played in my bouncy running shoes.

Raptor · « **Reply #109 on:** April 30, 2024, 08:43:44 am »

Glute/landmine focus day 7:

Hip thrust:

60x8
100x8
150x5 all time
130x8
100x10
60x15

Landmine push press (each arm):

bar + 20kg x 8
bar + 20kg x 8

Dumbbell stepups:

50x8 (each leg)
50x8 (each leg)

Bodyweight: 92.8 kg
Sleep rating: 4/5
Exhaustion level: 7/10

Comments: Some good hip thrusting. But had to press for time since I had a meeting.

Raptor · « **Reply #110 on:** May 02, 2024, 09:48:09 am »

Squat focus day 21:

Low bar squat:

20x5
20x5
60x6
80x6
100x6
100x6
100x6

Bench press:

20x5
20x5
40x5
55x10
55x10 all time

RDL:

60x8
80x8
80x8

Leg curls:

80x5++72x5++64x5++56x3

Leg extensions:

80x5++72x5++64x5++56x3

Bodyweight: 92.8 kg
Sleep length&rating: 7h10m, 4/5
Exhaustion level: 8.5/10

Comments:

Took a step back in the squat weight and went for a bigger volume. Went good. Also did an all-time

in the bench press with 2 sets of 10 reps with 55 kg, which was unexpected. Very good RDLs as well, although I'm limited by grip strength, it's very difficult holding the bar for the duration of an 8 rep set.

Raptor · « **Reply #111 on:** May 05, 2024, 01:06:20 pm »

Went in the park, played 3 on 3 for 2:20 hours, had 15 dunks on the 2.92m rim. I've gotten to the point where I can dunk off one step, I just "hip snap" myself into the jump and that's it, like back 8 years ago. Crazy. I tried two or three dunks on the 10' rim as well, I am about 2 or 3 inches away from a clean dunk.

I'm currently trying to get my bodyweight under 90 kg, that should suffice to get those 2-3 inches that I need. Currently at 92.2 kg (91.4 after coming from the park, dehydrated).

Raptor · « **Reply #112 on:** May 07, 2024, 08:10:11 am »

Bench focus day 21:

Bench press:

20x5
40x5
50x5
60x3
70x5 old age
65x5
60x5

High bar full squat:

20x10
50x10
85x8 (could've done 10)
85x8 (could've done 10)

Bodyweight: 92.1 kg
Sleep rating: 4/5
Exhaustion level: 9/10
Workout duration: 28 min

Comments:

Old age

in the bench press. Used a narrower grip and it worked really well. 5th rep was a bit of a grinder but still. Squat was done with a narrow stance, quad dominant, full. Very tiring but I did feel the legs work a lot. Had to cut the session short because I thought I had a meeting but it turns out it was cancelled. Oh well.

Raptor · « **Reply #113 on:** May 09, 2024, 09:38:32 am »

Glute/landmine focus day 8:

Hip thrust:

60x8
100x8
130x5
160x5 all time
130x8
100x10
60x15

Landmine push press (each arm):

bar + 20kg x 8
bar + 20kg x 8

Landmine one-leg RDL:

bar + 20kg x 8
bar + 30kg x 4

Leg extensions + Leg curls:

80x8++64x7++48x5 x 2

Bodyweight: 92.6 kg
Sleep rating: 3/5
Exhaustion level: 9/10
Workout duration: 67 min

Comments: All time

in the hip thrust with 160x5.

Raptor · « **Reply #114 on:** May 21, 2024, 11:44:40 am »

Stopped one week because of neck, left shoulder and low back pain.

Squat focus day 22:

Low bar squat:

20x5
50x6
80x6
100x6

Bench press:

20x5
40x5
55x10

RDL:

60x8
80x8
80x6

Leg curls:

80x8, 64x10

Leg extensions:

80x8, 64x10, 48x30 seconds hold

Seated V-grips pulls to chest:

80x8
64x10

Bodyweight: 92.9 kg
Sleep length&rating: 8h, 5/5
Exhaustion level: 8.5/10

Comments:

Felt weak and injured. Neck pain is bad, left shoulder pain is bad, lowerback pain comes and goes.

Raptor · « **Reply #115 on:** May 22, 2024, 05:31:56 pm »

Went to do my 5 km walk, then went in the park and played 1 hour of ball and surprisingly, after all this and yesterday's gym, I could dunk off two steps on the 2.92m rim. Really unexpected.

Raptor · « **Reply #116 on:** May 23, 2024, 12:15:25 pm »

Bench focus day 22:

Bench press:

20x5
40x5
50x3
70x3
65x4
60x5
50x7

Narrow stance high bar full squat:

20x8
50x8
80x8
80x8

Bench press machine:

80x8 (wider grip)
80x7 (narrower grip)

Landmine one-leg deadlift ++ single leg curls:

bar+20kgx10 ++ 40x10
bar+20kgx10 ++ 56x3++48x3++40x5

Single leg extension isometric holds:

40x20s

V-grip pulls to chest:

56x10
56x10

Bodyweight: N/A kg (didn't measure)
Sleep rating: 5/5
Exhaustion level: 8/10
Workout duration: 59 min

Comments:

Felt very weak in the bench press, unsurprisingly with the thicker bar that I thought weighs more than 20 kg. I weighed it and it's 20 kg. So it has to be the bar's thickness why I feel weaker with it, not sure yet. Regardless, very weak in the bench but the narrow stance squat was decent. Also the landmine single leg deadlift felt powerful.

Raptor · « **Reply #117 on:** May 24, 2024, 06:31:19 pm »

Went in the park and played 2 hours of ball pretty aggressively and was very close to dunking again on 10 feet. I estimate being 2 inches away from it, vert seems to be about 30 inches.

Raptor · « **Reply #118 on:** May 28, 2024, 10:14:26 am »

Glute/landmine focus day 9:

Hip thrust:

60x8
90x8
120x5
150x4
120x8
100x10

Cable kickbacks (each leg):

20x10
25x10

Machine leg abductions:

80x10

Leg extensions + Leg curls (each leg)

40x10, 40x10

Bodyweight: 92.6 kg
Sleep rating: 4/5
Exhaustion level: 8/10
Workout duration: 46 min

Comments: Not great, not terrible.

Raptor · « **Reply #119 on:** May 30, 2024, 10:19:27 am »

Squat focus day 23:

Low bar squat:

20x8
20x5
60x6
80x3
105x6 (difficult)
100x6 (difficult)
95x6 (managable)

Bench press:

20x8
40x5
55x10
55x9

Deadlift:

60x5
80x5
100x3
120x1
130x1 (very difficult)
100x4

Leg curls:

80x10, 40x10 (single leg)

Leg extensions:

80x10, 40x10 (single leg, right knee pain)

Seated V-grips pulls to chest:

80x10

Bodyweight: 92.1 kg
Sleep length&rating: 7h40m, 4/5
Exhaustion level: 9/10

Comments:

Felt somewhat weak in the squat. Can't believe how heavy 100 kg feels like, even low bar. Also, the deadlift was difficult and felt like something I shouldn't be doing, although to be fair it came after heavy work during the squat which took quite a lot out of me.

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