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Author Topic: Raptor's log  (Read 405833 times)

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Raptor

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Re: Raptor's log
« Reply #165 on: November 19, 2024, 11:26:21 am »
0
Gym work 13 (traditional strength training day):

High bar squat:

20x6
20x6
60x6
90x6
90x6

Bench press:

20x6
40x6
60x9
60x6

Some pulls to chest and back of head

Bodyweight: 91.9 kg (+0.2 kg)
Sleep length&rating: 1:50-10:10 - 8h20m, 5/5
Exhaustion level: 7/10
Time of day/spent at gym: 14:26-14:48/22 min

Comments:

Only high bar squats and bench presses (60x9 is great!). Back pain after the workout in the thoracic area.
Logged
Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

Raptor

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Re: Raptor's log
« Reply #166 on: November 21, 2024, 12:53:23 pm »
0
Gym work 15 (Landmine day):

Landmine lumberjack squats with press:

15x5
15x5

Landmine standing push press with complete extension:

15x12
17.5x12

Landmine one-leg deadlift:

25x12
25x12

Landmine ab getups:

barx6, each side

Landmine anti-rotations + Russian twists:

barx10
10x10

DND

Bodyweight: 91.5 kg (-0.3 kg)
Sleep length&rating: 6h20m, 4/5
Exhaustion level: 9/10
Time of day/spent at gym: 16:57-17:49/51 min

Comments:

Back pain in the thoracic and neck area from the last squat workout. Did some lower weight landmine exercises for more reps.
Logged
Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

Raptor

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Re: Raptor's log
« Reply #167 on: November 28, 2024, 02:19:15 pm »
0
Stopped training due to pain and tenderness on the back of my head, cervical spine, left trap, left collarbone and left shoulder, and a weird feeling in my body.
Logged
Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

vag

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Re: Raptor's log
« Reply #168 on: December 02, 2024, 01:51:48 pm »
+1
Sorry to hear, hope it is not serious.
Logged
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

Raptor

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Re: Raptor's log
« Reply #169 on: April 20, 2025, 02:17:11 pm »
+3
Small update: my neck and thoracic spine pain has been pretty bad and kinetotherapy made it temporarily worse. Even so, after not doing any upper body lifts for 2 months or so it was getting better. But then I experimentally did 3x3 chinups and 10 handle pushups and it came back just as it were. It's still here.

I kept a pretty clean nutrition and today I was under 90 kg for the first time in 10 years or so. Here's a dunk from today (rim is 2.88 m):

<a href="http://www.youtube.com/watch?v=mg3B_f451-Y" target="_blank">http://www.youtube.com/watch?v=mg3B_f451-Y</a>
Logged
Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

Raptor

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Re: Raptor's log
« Reply #170 on: April 26, 2025, 02:55:05 pm »
+1
I did two gym workouts consisting of a variety of landmine, deadlift, dumbbell split squats and rows, just to see how my neck/back does. It's so-so. I will also try to get to the track the next week.
Logged
Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

Raptor

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Re: Raptor's log
« Reply #171 on: April 30, 2025, 09:52:20 am »
+2
Gym work 16:

Landmine one-leg deadlift (each side):

15x10
15x10
15x10

Landmine standing push press with complete extension:

15x10
15x10
15x10

V-grip cable pulls:

5pinsx10
5pinsx10
5pinsx10

Glute cable kickbacks:

4pinsx10
4pinsx10
4pinsx10

Leg extensions:

40x20
40x12

Bodyweight: 90.5 kg
Exhaustion level: 8/10

Comments:

Will try to do higher rep ranges and with lighter weights. I am staying away from squats and regular deadlifts.
Logged
Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

Raptor

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Re: Raptor's log
« Reply #172 on: May 03, 2025, 02:20:26 pm »
0
Gym work 17:

High bar squat:

20x10
20x5
60x10
60x10
60x10

Bench press:

20x10
40x10
50x8
50x6
50x5
20x20

Leg curls:

64x10
64x10
64x10

One-hand pulls to chest:

32x10

Bodyweight: 90.0 kg (-0.5 kg)
Exhaustion level: 10/10

Comments:

Felt weak and tired. Bench pressing was very difficult, squats were hard. Some neck pain due to the barbell, used some padding.
Logged
Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

Raptor

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Re: Raptor's log
« Reply #173 on: May 05, 2025, 10:55:29 am »
0
Track work 1:

400m jog
Dynamic warm up
------------
3x30m sprints
Rudiment hops (forward, backwards and laterally) x 20m
Medium box depth drops 3x2
Low box backwards and forwards ankle jumps
40m curling sprint (to the left)

Bodyweight: 90.9kg

Here's one of the sprints:

<a href="http://www.youtube.com/watch?v=WxCnCV-r_1o" target="_blank">http://www.youtube.com/watch?v=WxCnCV-r_1o</a>
Logged
Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

Raptor

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Re: Raptor's log
« Reply #174 on: May 06, 2025, 10:37:22 am »
+1
Gym work 17:

Bench press:

20x5
20x5
40x5
50x5
60x5 (very difficult)
60x4 (extremely difficult)
60x3 (very difficult)
20x16

Landmine one-leg deadlifts:

20x10 (each leg)
20x10 (each leg)

Landmine one-arm push press:

20x10 (each arm, very difficult)

Seated V-grip pulls:

6 pins x 10
7 pins x 10
8 pins x 10 (surprisingly easy)

Bodyweight: 90.9 kg (+0.9 kg)
Exhaustion level: 9/10

Comments:

Had to rush a bit. Very weak in the bench press, last time (a few months ago) I was doing 60x9. The landmine deadlifts were very good and so were the pulls. Any pushing is very difficult for me and any pulling is easy.
Logged
Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

Raptor

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Re: Raptor's log
« Reply #175 on: May 07, 2025, 11:33:12 am »
+1
Track work 2:

400m jog
Dynamic warm up
------------
3x30m sprints (10m acceleration, 10m maintain speed, 10m acceleration)
Rudiment hops (forward, backwards and laterally) x 20m
2x40m curling sprint (to the left)

Bodyweight: 90.5kg
Logged
Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

Raptor

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Re: Raptor's log
« Reply #176 on: May 08, 2025, 09:03:37 am »
0
Gym work 19:

High bar squat:

20x6
20x6
70x6
70x6
70x6
20x20

Bench press:

20x10
40x10
40x10
40x10 (had two reps left in the tank)

Cable kickbacks (each leg):

5 pins x 10
5 pins x 10

Leg curls:

64x10
64x10

One-hand pulls to chest:

16x10
24x10
32x10

Bodyweight: 90.5 kg (+0.5 kg)
Exhaustion level: 10/10

Comments:

Tired from non-stop track+gym. Still, was able to do the squats pretty good, considering they were high bar. Bench was weak, as usual.
Logged
Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps
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