Author Topic: Raptor's log (Read 313195 times)

Raptor · « **Reply #120 on:** June 04, 2024, 11:29:14 am »

Bench focus day 23:

Bench press:

20x8
20x5
50x5
60x3
70x3 (felt like 3RM)
65x4 (felt like 4RM)
60x5 (felt like 5RM)
50x8 (felt like 8RM)

Narrow stance high bar full squat:

20x8
50x8
70x3
90x3
110x1 (old age high bar , easier than expected)
90x5
70x8
70x8

Bench press machine:

80x8 (wider grip)
80x6 (narrower grip)

Landmine one-leg deadlift:

bar+20kgx8
bar+30kgx8

Single leg extension:

40x10

Bodyweight: 91.3 kg
Sleep rating: 3/5
Exhaustion level: 9/10
Workout duration: 56 min

Comments:

Very weak bench as usual. 70 kg bar feels like a ton. Surprinsingly good high bar squatting, though - the lighter sets are ATG, narrow stance, and give me a very good "muscle connection" feeling. Much better than low bar which feels like a gimmick to lift more weight.

Raptor · « **Reply #121 on:** June 17, 2024, 09:15:00 am »

Glute/landmine focus day 10:

Hip thrust:

60x8
100x10
100x10
100x7

Cable kickbacks (each leg):

25x10
30x10

Leg extensions + Leg curls (each leg)

64x10 + 64x10
80x10 + 80x10

Leg extension iso hold:

40x30s

Bodyweight: 90.9 kg
Sleep rating: 5/5
Exhaustion level: 8/10
Workout duration: 37 min

Comments: First time at 90 kg in over 10 years.

AGC · « **Reply #122 on:** June 17, 2024, 10:38:47 pm »

Hey man, great to see you still going hard. Well done on losing the weight.

Raptor · « **Reply #123 on:** June 19, 2024, 10:02:24 am »

Squat focus day 24:

Bench press:

20x8
40x5
55x10 (very difficult)
55x7 (very difficult)
55x5 (very difficult)
40x8

High bar squat:

20x8
60x6
80x6
100x4 (very difficult)
95x4 (very difficult)
90x4 (difficult)

V-grip pulls to chest:

40x10
64x10
64x10

A bunch of leg curls and leg extensions

Bodyweight: 90.9 kg
Sleep length&rating: 7h5m;3/5
Exhaustion level: 9/10

Comments:

Squat rack was occupied so I did the bench press first. Felt super weak - all the sets were very difficult. As soon as I pass 5 reps, regardless of weight, things start getting very difficult.

I then did high bar squats but they didn't feel that good with a heavy weight - I did only 4 reps on all my 6-rep planned sets.

Raptor · « **Reply #124 on:** June 21, 2024, 09:14:57 am »

Bench focus day 24:

Bench press:

20x5
40x5
60x3
70x3
65x5
60x6
20x20

Narrow stance high bar full squat:

20x8
50x8
70x10
70x10

Bench press machine:

80x10

Landmine one-leg deadlift:

bar+30kgx8

Bodyweight: 91.4 kg
Sleep rating: 4/5
Exhaustion level: 10/10
Workout duration: 37 min

Comments:

A little bit better in the bench press but still weak. Very hot in the gym today and I felt overtrained/tired, hence the 10/10 exhaustion level.

Raptor · « **Reply #125 on:** June 25, 2024, 08:12:41 am »

Glute/landmine focus day 11:

Hip thrust:

60x5
90x10
90x10
90x10
90x10

Cable kickbacks (each leg):

25x15
25x15

Leg extensions + Leg curls (each leg)

40x15 + 40x15

Bodyweight: 91 kg
Sleep rating: 2/5
Exhaustion level: 9/10
Workout duration: 47 min

Comments: Bad neck and upperback pain and tightness. Also, bad sleep because of not taking my chronic pain pill. Therefore, a workout in an exhausted state. Still, pretty good considering the conditions.

Raptor · « **Reply #126 on:** June 27, 2024, 08:36:58 am »

Squat focus day 25:

Low bar squat:

20x5
20x5
60x5
80x5
100x6(could've done 8 )
100x6(could've done 7)
100x6(could've done 7, but barely)

Bench press:

20x5
20x5
40x5
55x10 (could've done 12)
55x8 (was 8RM)

Bodyweight: Didn't measure
Sleep length&rating: 8h, 3/5
Exhaustion level: 10/10

Comments:

Was very tired, felt nauseaus a little, so considering this I am very happy about my squatting. Had to cut the workout short to go home and rest. Will focus on recovery, now.

Raptor · « **Reply #127 on:** July 02, 2024, 08:56:47 am »

Bench focus day 25:

Bench press:

20x5
20x5
40x5
65x5 (was 5 RM)
65x4 (almost 4RM)
65x4 (was 4RM, grinding last rep)
25x20

Narrow stance high bar full squat:

20x5
20x5
60x5
80x10
80x8 (systemically fatigued)

Bench press machine:

80x10

Landmine one-leg deadlift:

bar+30kgx8

One-leg leg extensions:

L = 48x10
R = 40x5 (right knee pain)

Bodyweight: 91.1 kg
Sleep rating: 4/5
Exhaustion level: 10/10
Workout duration: 44 min

Comments:

Bench was so-so. But that last 20 rep sets almost made me pass out and get really dizzy, even with 25 kg. Same happened during the first and second set of squats: terrible scalp pain and numbness, and dizziness and exhaustion.

Raptor · « **Reply #128 on:** July 11, 2024, 05:34:10 am »

Glute/landmine focus day 12:

Hip thrust:

60x5
100x10
100x10
100x10

Bodyweight: 91.7 kg
Sleep rating: 3/5
Exhaustion level: 11/10
Workout duration: 19 min

Comments: Started feeling sick as the workout progressed. Very hot and very tired, before I even entered the gym. Was close to puking, so I decided to stop and go home. Will focus on recovery and rest.

Raptor · « **Reply #129 on:** July 12, 2024, 04:53:01 pm »

Squat focus day 26:

Low bar squat:

20x5
60x6
80x6
105x6
105x4
105x4

Bench press:

20x5
40x5
55x10
55x6
25x15

Leg extensions:

40x20
32x20

Bodyweight: 91.7 kg
Sleep length&rating: 7h, 4/5
Exhaustion level: 8/10

Comments:

Went to the gym later in the day, when it was colder outside. Temperature is 40 degrees, here. Squat was fine, will use 105 kg next time again. Bench was bad, simply because I can't find the right grip position to express my strength. Leg extensions were leg killers, legs shaky after them.

Raptor · « **Reply #130 on:** July 16, 2024, 01:32:54 pm »

Bench focus day 26:

Bench press:

20x5
20x5
40x5
65x5 (was 5 RM)
65x4 (almost 4RM)
65x4 (was 4RM, grinding, max effort last rep)
25x20 (better than last time)

Narrow stance high bar full squat:

20x5
20x5
60x5
80x8 (good)
80x8 (good)

Explosive full paused squat + Explosive half squat:

60x3+60x3
60x3+60x3 (felt good)

Landmine one-leg deadlift ++ leg curls:

bar+30kgx8 ++ 48x20
bar+30kgx8 ++ 48x20 (great!)

V grips pulls to chest:

5 pins x 10
6 pins x 10
7 pins x 8

Bodyweight: 91.7 kg
Sleep rating: 4/5
Exhaustion level: 10/10
Workout duration: 53 min

Comments:

A good workout. Went to the gym after a crazy rain but it was still super hot inside, exhaustively so. Bench was sucky, as usual, although I did experiment with grip placement. Last rep was almost a failure and I didn't have a spotter. Squat was very good. Overall, happy with the workout.

Raptor · « **Reply #131 on:** July 19, 2024, 09:39:26 am »

Deadlift/hip thrust focus day 12:

Deadlift:

20x5
60x5
80x5
100x5
120x5

Hip thrust:

60x5
80x5
100x5
120x5
140x4
100x10
100x10

V-grip pulls to chest:

48x10
80x8
72x10
64x10

Ab machine crunches:

64x10
90x2++88x2++80x3++72x3++64x3 (or something)

Bodyweight: 92.2 kg
Sleep rating: 4/5
Exhaustion level: 9/10
Workout duration: 53 min

Comments: A pretty good workout. Decided to also do deadlifts and start with them, so my hamstrings are a little tired when I do hip thrusts, so the glutes are used more.

Raptor · « **Reply #132 on:** July 20, 2024, 05:44:48 pm »

Went to the park and despite my tired state I could jump pretty high, off both one and two feet. It seems like the deadlifts are potentiating me.

Raptor · « **Reply #133 on:** July 24, 2024, 03:40:36 pm »

Squat focus day 27:

Low bar squat:

20x5
20x5
60x6
80x6
100x3
120x1 (was explosive)
130x1 old age , heaviest squat in 8 years or so
105x5
105x5
105x5

Bench press:

20x5
40x5
55x10
55x7 (+1 rep vs last workout)
30x12

Leg extensions with pause at the top:

40x20
40x15

Bodyweight: 91.3 kg (-0.4 kg)
Sleep length&rating: 6h35m, 3/5
Exhaustion level: 9/10
Time of day/spent at gym: 21:20-22:16 / 56 min

Comments:

Had a bad night sleep so I laid in bed for one hour, one hour before going to the gym. Workout turned out to be the best leg workout since I restarted training.

For one, the squats were explosive. Since I felt pretty good, I tried a 120x1 which was explosive. So I said "let me try a 130" and it was difficult but also explosive. 140 kg would be extremely difficult but not impossible. In fact, I was surprised at how light the 130 felt, but the squat form wasn't great, leg strength being a limiting factor.

Bench was sucky as usual, although I did get one additional rep.

Going to the gym at night apparently works better for me as I feel more "awake" vs going at 14-15 o'clock.

Raptor · « **Reply #134 on:** July 30, 2024, 09:33:46 am »

Bench focus day 27:

Bench press (wider grip):

20x5
20x5
40x5
65x5 (could've done more)
65x5 (close to max)
65x5 (was max)

30x20 (great)

Narrow stance high bar full squat:

20x5
20x5
60x10
80x10
80x10 old age

Triceps pulldowns:

20x10
30x10
30x8

Landmine one-leg deadlift ++ leg curls:

bar+40kgx5 ++ 56x5 all time

bar+20kgx10 ++ 32x10 (great!)

Bodyweight: 91.6 kg
Sleep rating: 3/5 (00:40-10:20)
Exhaustion level: 9/10
Workout duration: 55 min

Comments:

Great workout, one of the best since I restarted training. Bench was super nice, this time with a wider grip. I felt I could propagate my strength better into the bar - but also used a "thinner" bar. I do worse with a thicker bar.

Squat was OK, although very tiring. Still, I decided to go for 10 reps on my 2nd set as well and finally did it. Was stuck at 8 reps for a few workouts.

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