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Progress Journals & Experimental Routines / Re: Raptor's log
« on: September 26, 2026, 10:55:28 am »
16 years ago vs this year
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Progress Journals & Experimental Routines / Re: Raptor's log
« on: September 23, 2026, 03:26:20 pm »
Gym work 103
Bench press: 20x5, 40x5, 60x3, 70x4, 70x3, 60x7, 40x15
Medium bar squat: 20x5, 50x5, 80x5, 100x5 (hip flexor injury still there, but better, felt like 7-8RM), 80x5, 80x5
V-grip pulls to chest: 64x10, 96x8, 120x2, 64x8
Leg extensions: 64x10, 64x10
Leg curls (one continuous superset): 104x4++96x3++88x3++80x3++72x3
Workout time: 21:00-22:00
Workout duration: 1h
Bodyweight in the morning: 89.0 kg (+0.4 kg)
Exhaustion level: 8/10
Comments: A good workout. Bench wasn't that bad. Squat also wasn't that bad, I was surprised to do 100x5, especially after the fatigue from the previous workout and my hip flexor injury. Interestingly enough, I felt some good contribution from the right leg, which is rare. Let's see if the leg extensions flare up my right knee issues, I did them slow and controlled, with no jerky movements.
Bench press: 20x5, 40x5, 60x3, 70x4, 70x3, 60x7, 40x15
Medium bar squat: 20x5, 50x5, 80x5, 100x5 (hip flexor injury still there, but better, felt like 7-8RM), 80x5, 80x5
V-grip pulls to chest: 64x10, 96x8, 120x2, 64x8
Leg extensions: 64x10, 64x10
Leg curls (one continuous superset): 104x4++96x3++88x3++80x3++72x3
Workout time: 21:00-22:00
Workout duration: 1h
Bodyweight in the morning: 89.0 kg (+0.4 kg)
Exhaustion level: 8/10
Comments: A good workout. Bench wasn't that bad. Squat also wasn't that bad, I was surprised to do 100x5, especially after the fatigue from the previous workout and my hip flexor injury. Interestingly enough, I felt some good contribution from the right leg, which is rare. Let's see if the leg extensions flare up my right knee issues, I did them slow and controlled, with no jerky movements.
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Progress Journals & Experimental Routines / Re: Raptor's log
« on: September 21, 2026, 04:02:45 pm »
Gym work 102
Dumbbell Bulgarian split squats: 40x8, 40x8, 40x8 (20 kg dumbbells)
Dumbbell incline bench press: 40x10, 40x7, 40x6 (20 kg dumbbells)
Hip thrust: 60x10, 100x5, 120x5, 160x4 (felt like 4RM), 140x4, 100x8
Biceps curls (machine weights): some weight x 10 reps x 3
Back supported leg raises: 6, 6
Workout time: 21:50-21:45
Workout duration: 55min
Bodyweight in the morning: 88.6 kg (+0.6 kg)
Exhaustion level: 9/10
Comments: OKish workout. 160x4 felt like 4RM in the hip thrust and also didn't achieve complete hip hyperextension. Terrible neck and thoracic pain during night, barely slept due to pain. That's the main concern. I would stay away from loading my spine, at least for a while.
Dumbbell Bulgarian split squats: 40x8, 40x8, 40x8 (20 kg dumbbells)
Dumbbell incline bench press: 40x10, 40x7, 40x6 (20 kg dumbbells)
Hip thrust: 60x10, 100x5, 120x5, 160x4 (felt like 4RM), 140x4, 100x8
Biceps curls (machine weights): some weight x 10 reps x 3
Back supported leg raises: 6, 6
Workout time: 21:50-21:45
Workout duration: 55min
Bodyweight in the morning: 88.6 kg (+0.6 kg)
Exhaustion level: 9/10
Comments: OKish workout. 160x4 felt like 4RM in the hip thrust and also didn't achieve complete hip hyperextension. Terrible neck and thoracic pain during night, barely slept due to pain. That's the main concern. I would stay away from loading my spine, at least for a while.
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Progress Journals & Experimental Routines / Re: Raptor's log
« on: September 16, 2026, 03:41:18 pm »
Gym work 101
Medium bar squat (a bit wider stance): 20x5, 20x5, 60x5, 100x3, 100x3 (groin pain, thought it was 90 kg
)
Half squat: 80x5, 80x5
Bench press, narrow grip: 20x8, 20x5, 50x5, 60x3, 70x3, 65x5, 65x3 (difficult)
Hip thrust: 60x10, 90x10, 120x5, 120x5 (very tiring)
Deadlift: 90x5
Seated calf raises: 50x25s (iso hold), 50x8reps++50x10s
Straight leg back supported leg raises: 10, 10
Workout time: 21:00-22:00
Workout duration: 1h
Bodyweight in the morning: 89.3 kg (+1.3 kg)
Exhaustion level: 10/10
Comments: Felt tired, although I felt refreshed in the morning. I was just out of it today. Also did 100x3 thinking it was just 90 kg. My squat is just weak, even given the groin injury limitation. Not to mention my bench.
Medium bar squat (a bit wider stance): 20x5, 20x5, 60x5, 100x3, 100x3 (groin pain, thought it was 90 kg
)Half squat: 80x5, 80x5
Bench press, narrow grip: 20x8, 20x5, 50x5, 60x3, 70x3, 65x5, 65x3 (difficult)
Hip thrust: 60x10, 90x10, 120x5, 120x5 (very tiring)
Deadlift: 90x5
Seated calf raises: 50x25s (iso hold), 50x8reps++50x10s
Straight leg back supported leg raises: 10, 10
Workout time: 21:00-22:00
Workout duration: 1h
Bodyweight in the morning: 89.3 kg (+1.3 kg)
Exhaustion level: 10/10
Comments: Felt tired, although I felt refreshed in the morning. I was just out of it today. Also did 100x3 thinking it was just 90 kg. My squat is just weak, even given the groin injury limitation. Not to mention my bench.
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Progress Journals & Experimental Routines / Re: Raptor's log
« on: September 11, 2026, 02:19:30 pm »
Went in the park, played some 1:30 hours of 3 on 3, moved pretty well, but I'm still limited sprinting or running forward. I could move side to side pretty well though. Had a few dunks, although the rim is really bent now so it's low, has to be around 2.85m or so. Also had a standing VJ dunk, with no steps. Imagine if I could actually use momentum in my two footed jumps and I wouldn't be injured.
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Progress Journals & Experimental Routines / Re: Raptor's log
« on: September 10, 2026, 09:16:40 am »
Gym work 100
Medium bar squat (narrow stance): 20x5, 60x5, 80x5, 100x2 (felt sharp pain in the hip flexor/adductor area, stopped)
Half squat: 80x3, 60x3 (good)
Hang power snatches: 20x5
Bench press, narrow grip: 20x5, 50x5, 60x3 (felt pain in left wrist), 70x3 (difficult, pain in left wrist), 60x5 (pain in left wrist, stopped)
Landmine deadlift: bar+20x8, bar+20x8
Landmine push press: bar+20x8
Seated calf raises: 20x10, 40x10
Standing single leg calf raises: 25 kg dumbbell x 10
Workout time: 15:05-16:00
Workout duration: 55min
Bodyweight in the morning: 88.0 kg (-1.6 kg)
Exhaustion level: 8.5/10
Comments: Hip injury there, felt like totally limiting my 100 kg squat so I did just two reps. They feel difficult with a narrow stance, as I have to keep myself organized, but I think the movement itself should be beneficial for my goals. Also in the bench press I felt left wrist pain so I had to stop there as well - maybe it was from the snatches. All in all, I'm working around quite a bit of injuries: cervical spine, thoracic spine, left wrist, left hip flexors/adductor, right illiotibial band, left clavicle, right elbow, right knee.
Medium bar squat (narrow stance): 20x5, 60x5, 80x5, 100x2 (felt sharp pain in the hip flexor/adductor area, stopped)
Half squat: 80x3, 60x3 (good)
Hang power snatches: 20x5
Bench press, narrow grip: 20x5, 50x5, 60x3 (felt pain in left wrist), 70x3 (difficult, pain in left wrist), 60x5 (pain in left wrist, stopped)
Landmine deadlift: bar+20x8, bar+20x8
Landmine push press: bar+20x8
Seated calf raises: 20x10, 40x10
Standing single leg calf raises: 25 kg dumbbell x 10
Workout time: 15:05-16:00
Workout duration: 55min
Bodyweight in the morning: 88.0 kg (-1.6 kg)
Exhaustion level: 8.5/10
Comments: Hip injury there, felt like totally limiting my 100 kg squat so I did just two reps. They feel difficult with a narrow stance, as I have to keep myself organized, but I think the movement itself should be beneficial for my goals. Also in the bench press I felt left wrist pain so I had to stop there as well - maybe it was from the snatches. All in all, I'm working around quite a bit of injuries: cervical spine, thoracic spine, left wrist, left hip flexors/adductor, right illiotibial band, left clavicle, right elbow, right knee.
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Progress Journals & Experimental Routines / Re: Raptor's log
« on: September 10, 2026, 07:33:48 am »
Interesting idea. My legs just aren't "alive", but probably the adductor/hip flexor thing plays an important role. Even without it, though, my landing is forward when I do consecutive hurdle jumps, even if they are 8 inches tall. I look at the ground to see where I land/not to step on them, which affects my movement. I do the same when I try to jump - I need to see where the ground is when I plant. So there are issues like these which sabotage me. I don't know how people jump looking at the rim - how do you know where the ground is?
I think the biggest benefit for me would be to start doing consecutive hurdle jumps and bounds, when and if my injury goes away. So far there's still pain there so I can't really be explosive right now.
I think the biggest benefit for me would be to start doing consecutive hurdle jumps and bounds, when and if my injury goes away. So far there's still pain there so I can't really be explosive right now.
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Progress Journals & Experimental Routines / Re: Raptor's log
« on: September 09, 2026, 08:53:24 am »
Plyo workout 1 (groin injury):
Dynamic warmup
--------------------
30m runs: 4, at 50%, groin injury substantially limited me
Pogos (forward and backward): 2x20m (good)
Low hurdle hops: 4x3 (very bad form)
Low hurdle hops (single leg) 4x3 (at some point, my leg collapsed under me)
Broad jumps: tried, but they were all under 2m, which is saying something
Workout time: 14:50-15:30
Workout duration: 40m
Bodyweight in the morning: 88.0 kg
Exhaustion level: 7/10
Comments: Felt the weakest and unexplosive ever. I was severely limited by my left adductor/hip flexor - couldn't run, landings were painful and at some point my leg collapsed on a landing, since I couldn't fire that area quick and strong enough. I couldn't sprint at all, it wasn't a possible movement, only "run". All the ground contacts felt weak and lack any kind of explosive isometric ability. The broad jumps weren't even 2 meters long, as I couldn't really "jump". I wonder if this is just because of the injury or old age catching up to me.
Dynamic warmup
--------------------
30m runs: 4, at 50%, groin injury substantially limited me
Pogos (forward and backward): 2x20m (good)
Low hurdle hops: 4x3 (very bad form)
Low hurdle hops (single leg) 4x3 (at some point, my leg collapsed under me)
Broad jumps: tried, but they were all under 2m, which is saying something
Workout time: 14:50-15:30
Workout duration: 40m
Bodyweight in the morning: 88.0 kg
Exhaustion level: 7/10
Comments: Felt the weakest and unexplosive ever. I was severely limited by my left adductor/hip flexor - couldn't run, landings were painful and at some point my leg collapsed on a landing, since I couldn't fire that area quick and strong enough. I couldn't sprint at all, it wasn't a possible movement, only "run". All the ground contacts felt weak and lack any kind of explosive isometric ability. The broad jumps weren't even 2 meters long, as I couldn't really "jump". I wonder if this is just because of the injury or old age catching up to me.
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Progress Journals & Experimental Routines / Re: Raptor's log
« on: September 06, 2026, 02:58:07 pm »
Went in the park, played some one on one, then tried some jumps and my legs just shut down - I had a few collapsed plants off one and one off a right-left plant off two where I didn't even get off the ground, my CNS simply shut down the jump completely. Will need to rest.
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Progress Journals & Experimental Routines / Re: Raptor's log
« on: September 02, 2026, 03:29:34 pm »
Gym work 99 (groin injury)
Chinups: 11 old age
, 7, 3 (crazy how much they drop off)
Single leg leg press: 60x10, 110x10, 110x15, 110x15
Leg press: 110x20, 110x40 (crazy glute soreness after the set)
V-grip seated pulls to chest: 100x7
Smith machine calf raises: barx10, 40x10 (will not do them anymore because it's hard to rack it back)
Seated calf raises: 50x10, 50x10
Ab wheel rollouts: 10, 10
Barbell twists: empty bar x 10, empty bar x 10 (each leg)
Back supported straight leg raises: 10, 10
Triceps pulldowns: 5 small pins + 1 large pin x 15, 5 small pins + 2 large pins x 15
Workout time: 21:10-22:05
Workout duration: 55m
Bodyweight in the morning: 89.1 kg (+0.6 kg)
Exhaustion level: 8/10
Comments: Old age in the chinups with 11, despite not doing any for the last two months or so. I did a 40 rep set in the leg press and got crazy glute soreness and not much quad soreness, I think my quads just don't really "fire" that well and the range of motion is limited in each rep, the press doesn't travel that much up and down (I'm limiting the movement to the point where my heels would raise from the platform). Leg raises were good and so were the ab wheel rollouts. Triceps pulldowns sucked, as usual.
Chinups: 11 old age
, 7, 3 (crazy how much they drop off)Single leg leg press: 60x10, 110x10, 110x15, 110x15
Leg press: 110x20, 110x40 (crazy glute soreness after the set)
V-grip seated pulls to chest: 100x7
Smith machine calf raises: barx10, 40x10 (will not do them anymore because it's hard to rack it back)
Seated calf raises: 50x10, 50x10
Ab wheel rollouts: 10, 10
Barbell twists: empty bar x 10, empty bar x 10 (each leg)
Back supported straight leg raises: 10, 10
Triceps pulldowns: 5 small pins + 1 large pin x 15, 5 small pins + 2 large pins x 15
Workout time: 21:10-22:05
Workout duration: 55m
Bodyweight in the morning: 89.1 kg (+0.6 kg)
Exhaustion level: 8/10
Comments: Old age
in the chinups with 11, despite not doing any for the last two months or so. I did a 40 rep set in the leg press and got crazy glute soreness and not much quad soreness, I think my quads just don't really "fire" that well and the range of motion is limited in each rep, the press doesn't travel that much up and down (I'm limiting the movement to the point where my heels would raise from the platform). Leg raises were good and so were the ab wheel rollouts. Triceps pulldowns sucked, as usual.
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Progress Journals & Experimental Routines / Re: Raptor's log
« on: August 31, 2026, 03:47:18 pm »
Gym work 98 (groin injury)
Zercher squat: 20x5, 20x5, 50x5, 50x5, 60x5
Zercher forward lunges (each leg): 50x5
Bench press (narrow grip): 20x10, 40x5, 52.5x10, 52.5x10, 52.5x10 (barely made it, right elbow gave out, all time)
Landmine deadlifts (each leg): bar+20kgx8, bar+50kgx8, bar+50kgx8 (with straps, ties all time)
Landmine push press (each arm): bar+20kgx8, bar+20kgx8
Leg curls: 80x10, 80x10
Seated calf raises: 30x10
Back supported straight leg raises: 10
Workout time: 21:10-22:05
Workout duration: 55m
Bodyweight in the morning: 88.5 kg (+0.2 kg)
Exhaustion level: 9/10
Comments: Again one of the greatest workouts of the year. Felt very strong. Filmed the landmine deadlifts and push presses.
Here's the landmine deadlifts: https://www.youtube.com/shorts/5f41D8sSz9Q
Here's the landmine push presses: https://www.youtube.com/shorts/g02syAsTzSI
Zercher squat: 20x5, 20x5, 50x5, 50x5, 60x5
Zercher forward lunges (each leg): 50x5
Bench press (narrow grip): 20x10, 40x5, 52.5x10, 52.5x10, 52.5x10 (barely made it, right elbow gave out, all time
)Landmine deadlifts (each leg): bar+20kgx8, bar+50kgx8, bar+50kgx8 (with straps, ties all time
)Landmine push press (each arm): bar+20kgx8, bar+20kgx8
Leg curls: 80x10, 80x10
Seated calf raises: 30x10
Back supported straight leg raises: 10
Workout time: 21:10-22:05
Workout duration: 55m
Bodyweight in the morning: 88.5 kg (+0.2 kg)
Exhaustion level: 9/10
Comments: Again one of the greatest workouts of the year. Felt very strong. Filmed the landmine deadlifts and push presses.
Here's the landmine deadlifts: https://www.youtube.com/shorts/5f41D8sSz9Q
Here's the landmine push presses: https://www.youtube.com/shorts/g02syAsTzSI
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Progress Journals & Experimental Routines / Re: Raptor's log
« on: August 26, 2026, 09:32:13 am »
Gym work 97
Medium bar squat (heels elevated): 20x5, 60x5, 80x5, 100x3 (difficult), 80x5, 80x5 (heels NOT elevated, narrow, deep)
Half squat (explosive): 80x5, 80x5
Bench press, narrow grip: 20x5, 50x5, 60x3, 70x4, 70x4, 70x4, 50x12
Hip thrust: 60x10, 90x10, 110x10, 130x5 (tired), 90x10
Workout time: 14:20-15:30
Workout duration: 1h10min
Bodyweight in the morning: 89.6 kg (+0.5 kg)
Exhaustion level: 11/10
Comments: Hip injury is still there but I could do 3 reps with 100 on the squat so it's a bit better, I would say 85-90% there. Tried deeper squats with 80 kg without my heels elevated and could do them well, even with a narrower stance, so it's a matter of strength, not mobility, when I can't do them with a heavier weight. I will try to pursue this stance and depth, because I don't like how unstable I feel when I raise my heels on something.
On the bench I simply couldn't do a 5th rep on any of my work sets but could get 4 reps on all three of them.
Once I got to the hip thrust 45 minutes already passed from my workout, so I was already tired. Still, got quite a volume there.
Medium bar squat (heels elevated): 20x5, 60x5, 80x5, 100x3 (difficult), 80x5, 80x5 (heels NOT elevated, narrow, deep)
Half squat (explosive): 80x5, 80x5
Bench press, narrow grip: 20x5, 50x5, 60x3, 70x4, 70x4, 70x4, 50x12
Hip thrust: 60x10, 90x10, 110x10, 130x5 (tired), 90x10
Workout time: 14:20-15:30
Workout duration: 1h10min
Bodyweight in the morning: 89.6 kg (+0.5 kg)
Exhaustion level: 11/10
Comments: Hip injury is still there but I could do 3 reps with 100 on the squat so it's a bit better, I would say 85-90% there. Tried deeper squats with 80 kg without my heels elevated and could do them well, even with a narrower stance, so it's a matter of strength, not mobility, when I can't do them with a heavier weight. I will try to pursue this stance and depth, because I don't like how unstable I feel when I raise my heels on something.
On the bench I simply couldn't do a 5th rep on any of my work sets but could get 4 reps on all three of them.
Once I got to the hip thrust 45 minutes already passed from my workout, so I was already tired. Still, got quite a volume there.
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Progress Journals & Experimental Routines / Re: Raptor's log
« on: August 20, 2026, 09:44:29 am »
Gym work 96 (groin injury)
Zercher forward lunges (each leg): 20x5, 40x5, 40x5, 50x5 (felt great)
Leg press (single leg): 40x15, 60x15, 80x15, 100x15
Leg press (both legs): 150x20, 150x20
Bench press (wide grip): 20x10, 50x10 (could've done 13), 50x10 (could've done 11), 50x10 (max attempt)
Landmine deadlifts (each leg): bar+25kgx8, bar+40kgx8, bar+50kgx8, bar+50kgx8 (with straps, all time)
Chinups: 10 (could've done 12)
Seated calf raises: 10x15, 20x15, 20x15
Standing single leg calf raises: 15x10, 15x10
Workout time: 15:30-16:30
Workout duration: 1h
Bodyweight in the morning: 88.3 kg (same weight)
Exhaustion level: 11/10
Comments: One of the greatest workouts this year. The Zercher forward lunges felt great and will continue to do them, they seem jump specific, loading that leg forward in the plant. I'm doing leg presses for quad development, to provide some stimuli to my injured right leg. Felt good. Bench press was exactly like the last time, the last rep is a max attempt.
I've got straps with me this time and I tried Landmine deadlifts with 50 kg and could do it really well - for the right leg it seems like an 8RM but the left one I think can do 60-70 kg. Chinups were very strong, given that they were done at the end when I was terribly tired. In fact, I'm putting the exhaustion level to 11 since I can barely stand straight, my glutes shake and vibrate just standing.
Zercher forward lunges (each leg): 20x5, 40x5, 40x5, 50x5 (felt great)
Leg press (single leg): 40x15, 60x15, 80x15, 100x15
Leg press (both legs): 150x20, 150x20
Bench press (wide grip): 20x10, 50x10 (could've done 13), 50x10 (could've done 11), 50x10 (max attempt)
Landmine deadlifts (each leg): bar+25kgx8, bar+40kgx8, bar+50kgx8, bar+50kgx8 (with straps, all time
)Chinups: 10 (could've done 12)
Seated calf raises: 10x15, 20x15, 20x15
Standing single leg calf raises: 15x10, 15x10
Workout time: 15:30-16:30
Workout duration: 1h
Bodyweight in the morning: 88.3 kg (same weight)
Exhaustion level: 11/10
Comments: One of the greatest workouts this year. The Zercher forward lunges felt great and will continue to do them, they seem jump specific, loading that leg forward in the plant. I'm doing leg presses for quad development, to provide some stimuli to my injured right leg. Felt good. Bench press was exactly like the last time, the last rep is a max attempt.
I've got straps with me this time and I tried Landmine deadlifts with 50 kg and could do it really well - for the right leg it seems like an 8RM but the left one I think can do 60-70 kg. Chinups were very strong, given that they were done at the end when I was terribly tired. In fact, I'm putting the exhaustion level to 11 since I can barely stand straight, my glutes shake and vibrate just standing.
14
Progress Journals & Experimental Routines / Re: Raptor's log
« on: August 17, 2026, 09:55:38 am »
Gym work 95
Medium bar squat (heels elevated): 20x5, 60x5, 80x5, 100x1, 80x5, 80x5
Half squat (explosive): 80x3, 80x3
Bench press, just a tad wider: 20x5, 50x5, 60x3, 70x3, 70x3, 70x3, 60x7 (wider)
Hip thrust: 60x10, 100x10, 100x10, 100x5 (tired)
Back supported leg raises: 10, 10
Triceps pulldowns (chest flys machine): 5S+1L plates x 15, 5S+2L plates x 15
Workout time: 15:10-16:10
Workout duration: 1h
Bodyweight in the morning: 89.1 kg (-0.2 kg)
Exhaustion level: 10/10
Comments: Tested my hip flexor/adductor injury, it's about 80% there, so I did just 1 rep with 100 kg. Heels elevated feels difficult as the quads don't even fire consistently and the other muscles are taking over to compensate as I go through the range of a rep. Bench press was difficult although I have a feeling the barbell might be heavier - it feels like 25 kg or so (or maybe the other one was lighter than 20 kg).
Hip thrust was perfect - full range of motion, hip hyperextension, glutes working and being sore, no lowerback issues.
Surprisingly, the leg raises (which I haven't done in ages) were not that difficult, legs almost completely extended. They are difficult in the sense that it takes effort to move my long and heavy legs but I could do 10 with no issues. Afterwards I could barely move my legs when walking. I think this is an underrated weak point of my body, even so, and will continue to do them.
Medium bar squat (heels elevated): 20x5, 60x5, 80x5, 100x1, 80x5, 80x5
Half squat (explosive): 80x3, 80x3
Bench press, just a tad wider: 20x5, 50x5, 60x3, 70x3, 70x3, 70x3, 60x7 (wider)
Hip thrust: 60x10, 100x10, 100x10, 100x5 (tired)
Back supported leg raises: 10, 10
Triceps pulldowns (chest flys machine): 5S+1L plates x 15, 5S+2L plates x 15
Workout time: 15:10-16:10
Workout duration: 1h
Bodyweight in the morning: 89.1 kg (-0.2 kg)
Exhaustion level: 10/10
Comments: Tested my hip flexor/adductor injury, it's about 80% there, so I did just 1 rep with 100 kg. Heels elevated feels difficult as the quads don't even fire consistently and the other muscles are taking over to compensate as I go through the range of a rep. Bench press was difficult although I have a feeling the barbell might be heavier - it feels like 25 kg or so (or maybe the other one was lighter than 20 kg).
Hip thrust was perfect - full range of motion, hip hyperextension, glutes working and being sore, no lowerback issues.
Surprisingly, the leg raises (which I haven't done in ages) were not that difficult, legs almost completely extended. They are difficult in the sense that it takes effort to move my long and heavy legs but I could do 10 with no issues. Afterwards I could barely move my legs when walking. I think this is an underrated weak point of my body, even so, and will continue to do them.
15
Progress Journals & Experimental Routines / Re: Raptor's log
« on: August 11, 2026, 02:12:30 pm »
Gym work 94
Medium bar squat (heels elevated): 20x5, 60x5, 80x3, 80x3, 60x5, 60x5 (adductor not healed, felt like 50%, didn't go heavier)
Bench press, narrow grip: 20x5, 50x5, 70x5, 70x4, 70x3, 50x12, 20x20
Romanian Deadlift: 30x5, 60x5, 80x5, 100x5, 120x5, 120x5, 100x5, 80x5, 60x5
Leg curls: 40x10, 80x10, 80x10
Leg extensions: 40x10, 40x20
Seated calf raises: 30x15, 30x15
Workout time: 21:45
Workout duration: 1h
Bodyweight in the morning: 89.3 kg (+1.3 kg)
Comments: Bodyweight went up and adductor injury is still there (feels like 50% recovered, some lightning bolts when moving my leg in certain ways). So I didn't force the squats. RDL felt very hard at 120 kg but I didn't have my straps.
Medium bar squat (heels elevated): 20x5, 60x5, 80x3, 80x3, 60x5, 60x5 (adductor not healed, felt like 50%, didn't go heavier)
Bench press, narrow grip: 20x5, 50x5, 70x5, 70x4, 70x3, 50x12, 20x20
Romanian Deadlift: 30x5, 60x5, 80x5, 100x5, 120x5, 120x5, 100x5, 80x5, 60x5
Leg curls: 40x10, 80x10, 80x10
Leg extensions: 40x10, 40x20
Seated calf raises: 30x15, 30x15
Workout time: 21:45
Workout duration: 1h
Bodyweight in the morning: 89.3 kg (+1.3 kg)
Comments: Bodyweight went up and adductor injury is still there (feels like 50% recovered, some lightning bolts when moving my leg in certain ways). So I didn't force the squats. RDL felt very hard at 120 kg but I didn't have my straps.