Author Topic: Raptor's log (Read 16369824 times)

Joe · « **Reply #315 on:** October 01, 2026, 01:17:26 pm »

Quote from: Raptor on October 01, 2026, 09:25:16 am

Workout 105B (bench main lift):

Bench press: 20x5, 20x5, 50x5, 60x3, 70x4, 65x6, 60x6
BSS: BWx8, BWx8, 60x8, 60x8 (30 kg dumbbells, difficult, exhausting)
Landmine push press: barx8, bar+20x10, bar+20x10
Chinups: 5, 5
V-grip pulls to chest: 40x6 (single arm), 64x10
Pallof press: 2 small plates x 10 (each side), 3 small plates x 10 (each side)

Time of workout: 15:15-16:00
Workout duration: 45 min
Exhaustion level: 10/10
Bodyweight: 89.5 kg, but I think it measured wrong
Rating: Fine

Comments: Bench press stuck at 4 reps at 70 kg. Took weight off to maintain some volume, so did the second set with -5kg and the third set with -5kg again. The Bulgarian split squats take everything out of me, those dumbbells in my arms feel very heavy and I have to maintain balance (put my foot on the pads of the hanging crunches machine and I was afraid it would move with me, so I had to be extra careful) and after even the first set I feel like I should go home. I don't know why they are so difficult - it could be balance, my back injury, breathing, lack of stability, I don't know. Very exhausting workout.

i think BSS is more tiring than basically anything other than maybe max deadlifts. i think the combination of grip, one-leg (so have to them twice), balance, big range of motion, and the fact that you can actually move quite a lot of weight just make them really hard. (and then also harder than other lunges and such because you typically do all of one-leg rather than alternating to get some rest)

Raptor · « **Reply #316 on:** October 01, 2026, 06:03:21 pm »

Yes, the set also takes quite a lot of time to finish. When you do squats you do 5 reps and you can do them pretty fast and be done. If you do BSSs, you do 8-10 reps and the effort is pretty high for a longer time. You need to put in effort to counter potential body rotations, losing balance, controlling the descent, holding the dumbbells in your hands which gets tiring quickly when using 30kg+ dumbbells also plays an important role.

Raptor · « **Reply #317 on:** October 02, 2026, 10:38:40 am »

Workout 106C (hip thrust main lift):

Hip thrust: 60x10, 100x10, 100x10, 100x10, 100x10, 100x10 (all great, complete hip drive)
V-grip pulls to chest 70x10, 70x10
Leg extension isometrics: 20s full extension, 20s 20 degrees, 20s 45 degrees
Leg curls: 80x10, 80x10
Ab wheel rollouts: 2x10
Leg press isometrics: 40x20s, 90x20s, 130x20s, 130x20s

Time of workout: 16:10-17:00
Workout duration: 50 min
Exhaustion level: 7/10
Bodyweight: 89.9 kg (no idea why I'm so heavy)
Rating: Good

Comments: 5 tons of hip thrust tonnage in my work sets. All done with complete hip extension and great control. Very happy.

Raptor · « **Reply #318 on:** October 05, 2026, 03:31:38 pm »

Workout 107A (squat main lift):

Athletic stance squat: 20x5, 20x5, 60x5, 80x5, 100x2, 120x1 (felt light and explosive), 100x5 (felt like 8RM), 90x5, 80x5
Dumbbell bench press: 40x10, 40x7, 40x9 (20 kg dumbbells)

Landmine single leg deadlift: 25x8, 25x8
Triceps pulldowns, Biceps curls (on the same machine): 2S+1Lx10, 2S+2Lx10
Leg raises: 8, 8

Time of workout: 21:10 - 22:00
Workout duration: 50 min
Exhaustion level: 8/10
Bodyweight: 89.1 kg
Rating: Great

Comments: Great squatting. Felt kind of good (although I didn't sleep well due to terrible neck and thoracic spine pain) so I tried 1 rep with 120 kg and it felt light, the speed was like for 80 kg or something. The problem is trunk stiffness and my back injury. The hip injury is still there, pain was 3-4 on this max attempt. I expect if I weren't injured at all (not in the spine, not in the hip) my max rep would be 140kg+.

Also, surprisingly good dumbbell bench press - I tried not to go to failure each set so I went all out only in the last set and got 9 reps.

Raptor · « **Reply #319 on:** October 07, 2026, 03:39:09 pm »

Workout 108B (bench main lift):

Bench press: 20x5, 20x5, 50x5, 60x3, 70x6, 65x6, 60x6
Zercher foward lunges (each leg): barx10, 40x8, 60x5, 60x5
Landmine press: barx8, bar+25x6, bar+15x10
V-grip pulls to chest (single arm): 32x10, 40x8
Pallof press: 3 small plates x 10 (each side), 3 small plates x 10 (each side)
Seated calf raises: 20x10, 40x10, 40x10

Time of workout: 21:25-22:15
Workout duration: 50 min
Exhaustion level: 7/10
Bodyweight: 88.8 kg
Rating: Great

Comments: Felt surprisingly strong. Did 6 reps with 70 on the bench press but I just worry that the bar wasn't 20 kg (some bars seem heavier and thicker than others). Still, I will take it. Also felt great doing the Zercher lunges - for some reason these make me feel super strong and super weak at the same time. The legs feel "recruited" in a great way after them but at the same time I'm tired and weak from the effort.

Raptor · « **Reply #320 on:** **Today** at 03:28:23 pm »

Workout 109C (hip thrust main lift):

Hip thrust: 60x10, 90x10, 120x10, 120x5+5 (bar was off balance), 120x10, 90x10, 60x10
Chinups: 6, 6
Leg curls: 80x10, 80x10, 80x10 (great, powerful)
Ab wheel rollouts: 2x10
Leg press isometrics: 150x30s, 150x30s

Time of workout: 21:20-22:00
Workout duration: 40 min
Exhaustion level: 8/10
Bodyweight: 89.4 kg
Rating: Great

Comments: Woke up 3 hours earlier due to thoracic and cervical spine pain, so I am pretty tired. Decided to go to the gym anyway, and weirdly enough I felt great. No issues in the gym. Now back home I'm also pretty good. Pain and squeezing feeling in the back varies, it's usually bad in the morning but not immediately after waking up. Super weird symptoms, entering 5th year in chronic neck pain, daily.

Hip thrust was great - 3 sets with 120 kg, felt powerful. Chinups were fine, I didn't push to the limit. The problem is that squatting puts the bar on the area where I have the pain in the thoracic spine, putting my back against the bench on the hip thrust does the same, chinups seem to upset it, landmine presses seem to upset it, ab wheel rollouts put quite a bit of stress there as well... basically I would pretty much have to give all my main exercises if I were to see if it responds to rest, and I'm not even sure it will.

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Author Topic: Raptor's log (Read 16369824 times)

Joe

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