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Messages - Raptor

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1
Progress Journals & Experimental Routines / Re: Raptor's log
« on: May 07, 2026, 09:33:52 am »
Gym work 78

Zercher squat:

20x8
50x8
50x8

One-leg landmine deadlift (each leg):

barx8
bar+30kgx8
bar+30kgx8

Leg press calf raise:

empty leg press x 12
50x12
100x12
120x12
160x12
180x12
200x12
180x12
160x12

Seated calf raise:

40x12
40x12
40x12

then did a series of TKEs and two single leg wall sits for 20 seconds

Rating: Good
Bodyweight: 88.8 kg (-0.8 kg)

Comments: Terrible neck pain that sabotaged my workout. Even so, I did good. Lowest bodyweight (or should I say mass) of the year as well.

2
Progress Journals & Experimental Routines / Re: Raptor's log
« on: May 06, 2026, 11:17:02 am »
Plyo 3 (in calisthenics park):

Dynamic warmup
-------------------
2x20 pogos
2x20m rudiment hops (forward and backward)
2x20 single leg bounds (not full bounds but felt great)
2x5 single leg depth drops (medium box, about 45 cm)
2x5 single leg box jumps with single leg stuck landing (medium box, about 45 cm)

2x~50m flying sprint

Comments: Terrible neck and thoracic spine pain during the night, I couldn't sleep much, it wakes me up - any twist in the back I have while in bed feels like a "squeezing pressure" inside me that wakes me up - it feels like something bad is about to happen.

Despite that, my plyo work today was great. I did some bounds and I would load and rebound really surprisingly well, completely unexpected. Maybe it's because I'm at 89.1 kg so I'm "lighter" (relatively speaking). All the jumps felt great. Some good and some weak single leg depth drops (some I could really stick the landing, some I wobbled around a bit).

The real issue is my terrible back injuries. On the plus side, I ate pretty cleanly and took some protein, so I think my body composition is improving.

3
Progress Journals & Experimental Routines / Re: Raptor's log
« on: May 05, 2026, 09:29:25 am »
Gym work 77

Bench press:

20x5
20x5
50x5
60x5
65x5
60x5
55x5
50x5

Chinups:

8, 8, 3

Landmine push press:

bar x 8
bar+15kg x 10
bar+15kg x 10

V-grip vertical pulls to chest:

60x10
70x10
80x6

Rating: Acceptable
Bodyweight: 89.6 kg (+0.1 kg)

Comments: Still super weak in the bench press. At least I added some volume. Chinup strength drops dramatically after two sets.

4
Progress Journals & Experimental Routines / Re: Raptor's log
« on: May 02, 2026, 09:29:45 am »
Gym work 76

Medium bar squat, narrower stance, upright posture:

20x5
20x5
50x5
80x5
100x5
90x5
80x5 (half squats, very explosive)
80x5 (half squats, very explosive)

Bench press:

20x8
40x8
60x6 (very weak)
60x5 (very weak)
60x5 (very weak)

Landmine one-leg deadlift:

barx8
bar+15kgx8
bar+30kgx8

Rating: Great
Bodyweight: 89.5 kg (+0.5 kg)

Comments: Was sick for a few days, this is my first workout back. Felt completely exhausted, bench was the weakest it's ever been this year, 60 kg felt like 70. I fell asleep at 5 AM so that has to play a role, but I get this whole-body weakness and a "cut-like" sensation through my thoracic area, in the spine.

5
Progress Journals & Experimental Routines / Re: Raptor's log
« on: April 15, 2026, 10:05:27 am »
Gym work 75

Bench press (a bit narrower grip):

20x5
20x5
50x5
60x5
65x5 (medium difficulty, could've done 6-7)
65x5 (medium-hard)
65x5 (hard, but could've possibly pushed a 6th rep, all out)
50x10

Zercher squat:

50x8
50x8
50x8

Bodyweight Bulgarian split squat with focus on VMO recruitment:

10
10

Wall sits:

single leg @ 60 degrees x 20 seconds (each leg)
single leg @ 60 degrees x 20 seconds (each leg)

Terminal knee extensions with band (each leg):

single band x 20
single band x 20

Cable kickbacks:

4 pins x 10
6 pins x 10

Seated calf raises:

20x12 (very slow eccentric)
40x10 (very slow eccentric)
40x8 (very slow eccentric)
20x12 (very slow eccentric)

Some static stretching (hip flexor, calf)

Rating: Good
Bodyweight: 90.1 kg (same as last time)

Comments: Really good workout (although tiring as hell). Bench was better after moving the grip just a bit narrower. I will try 70 kg next time. Zerchers were intense, as usual, even with a low weight of 50 kg, but I find them useful.

6
Progress Journals & Experimental Routines / Re: Raptor's log
« on: April 14, 2026, 12:34:21 pm »
Plyo 2 (in calisthenics park):

Dynamic warmup
-------------------
2x10m acceleration
2x30m sprint
2x30m flying sprint

2x10m rudiment hops (forward and backward)
2x20 pogos (ankle hops)
3x5 single leg depth drops (small box, around 15 cm)
3x5 single leg box jumps with single leg stuck landing (medium box, around 45 cm)

Comments: Very cold outside. I left a 20 kg kettlebell with a bike anti-steal mechanism and I found it vandalized - the kettlebell was smacked with rocks and the lock was stuck with sticks. Other kids were around spitting left and right where I trained, because these days that's normal - kids have no fear and they can afford to do anything - they think they're untouchable.

Anyway, I did my sprints at 100%, because I just can't run slower - I go all out or not at all. That's just how I roll. The plyos were good but there is some right Achilles pain. Overall, pretty good, considering the conditions.

7
Progress Journals & Experimental Routines / Re: Raptor's log
« on: April 14, 2026, 12:29:39 pm »
Quote from: LBSS on April 09, 2026, 10:36:54 am
out of curiosity, what do you find is different or better about landmine SLDL versus just using a dumbbell?

It's a much more stable movement. Because the barbell is attached to the floor, your movement is more stable so you can exert more force with your prime movers.

8
Progress Journals & Experimental Routines / Re: Raptor's log
« on: April 09, 2026, 09:23:29 am »
Gym work 74

Medium bar squat, narrower stance, upright posture:

40x5
40x5
60x5
80x5 (very explosive)
100x5 (somewhat difficult but very explosive)
100x5 (somewhat difficult but very explosive)
80x5 (very explosive)

Landmine one-leg deadlift:

barx10
bar+20kgx8
bar+30kgx8
bar+40kgx8 all time :personal-record:
bar+30kgx8

Landmine press:

bar+20kgx10
bar+20kgx10

Leg curls:

80x10
80x10

Rating: Great
Bodyweight: 89.0 kg (-1.1 kg)

Comments: Great workout, explosive squatting and all time :personal-record: in the landmine one-leg deadlifts. To make an idea on how difficult they are, a guy tried them and could barely lift half of what I lifted today for 8 reps. In fact, the limiting factor was grip strength, after the 5th rep or so the grip starts failing. Tremendous glute fatigue after them, the leg is shaking. Given that I'm over 1 kg lighter than my last workout, this is great progress.

9
Progress Journals & Experimental Routines / Re: Raptor's log
« on: April 07, 2026, 09:58:56 am »
Gym work 73

I'm switching to a "summer program" and focusing more on plyo work and losing weight.

Bench press:

20x5
20x5
50x5
60x5
65x5 (difficult)
65x5 (5th rep was max attempt)
60x5 (dropped to 60 kg, decent)
50x9

Zercher squat:

40x8
40x8
40x8

Bodyweight Bulgarian split squat with focus on VMO recruitment:

10
10

Wall sits:

double leg @ 80 degrees x 20 seconds
single leg @ 60 degrees x 20 seconds (each leg)

Terminal knee extensions with band (each leg):

double band x 15
single band x 20
single band x 20

Cable kickbacks:

5 pins x 10
6 pins x 10

Seated calf raises:

20x12 (very slow eccentric)
20x12 (very slow eccentric)
20x12 (very slow eccentric)

Some static stretching (hip flexor, calf)

Rating: Good, weak bench
Bodyweight: 90.1 kg

Comments: Pretty good workout, although I just can't get over how bad my bench is. I don't find the right position to express any strength in it and any attempt to get over 5-6 reps makes me super tired (including muscularly). Leg work felt good, I will monitor how my knees react.


10
Progress Journals & Experimental Routines / Re: Raptor's log
« on: April 06, 2026, 12:36:00 pm »
Plyo 1 (in calisthenics park):

Dynamic warmup
-------------------
2x10m acceleration
2x30m sprint

2x10m rudiment hops (forward and backward)
2x20 pogos (ankle hops)
2x5 single leg depth drops (small box, around 15 cm)
2x5 single leg box jumps with single leg stuck landing (medium box, around 45 cm)

Felt good. Sprints felt good, although they take a lot out of me and I get very tired (whenever I do sprints I'm very intense). The box jumps gave me super fatigue in the legs but I performed them really well (great amortization and explosion off the ground).

Very happy with my first workout, especially given that I'm at 90 kg. They should be much better as I drop weight.

11
Progress Journals & Experimental Routines / Re: Raptor's log
« on: April 05, 2026, 02:11:49 pm »
Went in the park, played a bit of 3 on 3, then had a bunch of dunks at the 2.88m rim. Some pretty powerful ones, unexpectedly, given that I haven't jumped in months and I'm still just a tad over 90 kg. I've had a few dunks with a "walking" approach (walk and dunk) and the powerful ones were with a very easy run - there was some limited elastic contribution in the jump, I would say about 20% of the old days feeling. Vert was probably about 67 cm (whole hand over the 2.88m rim, meaning 20cm meaning 3.08m reach or so, meaning 3.08-2.41 reach = 67 cm).

Priority is losing weight, that's the limiting factor. Still pleasantly surprised by the jumps (was dressed in shorts and running shoes).

12
Progress Journals & Experimental Routines / Re: Raptor's log
« on: April 05, 2026, 02:08:25 pm »
Done some interval hill sprints:

50m@20% (easy jog up)
50m@80% (vigorous run)
50m@20%
50m@50% (faster than just a jog)

Then calisthenics:

A series of KB swings, KB overhead presses, and 8,8,8 chinups

13
Progress Journals & Experimental Routines / Re: Raptor's log
« on: March 28, 2026, 11:40:12 am »
Gym work 72

Bird dogs: DND
Dead bugs: DND
Ab wheel rollouts: DND
----------------------
Bench press (wide grip):

20x6
20x6
50x10
50x10
50x10

Medium bar squat in OL shoes:

20x6
60x6
90x6
110x3 (pretty shaky)
120x1 (good, could've done 3 or so)
100x6 (difficult)
85x6 (good)
80x6 (good)

Landmine one-leg deadlift:

bar+10kg x 10
bar+20kg x 10

Landmine push press:

bar+20 kg x 10

Glute cable kickbacks:

5 pins x 10 (each leg)

Bodyweight: 90.5 kg (-0.3 kg)
Exhaustion level: 10/10
Rating: Good

Comments:

A good but very tiring workout. Had a chat with another guy that was training so I stayed in the gym for quite a bit, 1:30 hours. Squats were weird - the 110x3 set felt heavy and shaky but the 120x1 felt explosive and easy. Bench was fine, even though it's still very low weight.

14
Progress Journals & Experimental Routines / Re: Raptor's log
« on: March 23, 2026, 11:39:37 am »
Gym work 71

Hip thrust:

60x10
90x10
120x8
120x8
120x8
90x10

Bench press:

20x6
50x6
60x6
65x6 (difficult)
65x6 (very difficult)

Bodyweight: 90.8 kg (same)
Exhaustion level: 10+/10
Rating: Bad

Comments:

Extremely tired. Felt dizzy during the bench presses so stopped and went home. They seem to be flaring up my back injuries.

15
Progress Journals & Experimental Routines / Re: Raptor's log
« on: March 18, 2026, 12:02:47 pm »
Gym work 70

Bird dogs: DND
Dead bugs: DND
Ab wheel rollouts: DND
----------------------
Medium bar squat in OL shoes:

BWx6
20x6
60x6
80x6
100x6 (good, could've done 8-10, but difficult conditioning wise and weak in terms of leg strength)
90x6 (good)
80x6

Bench press (wide grip):

20x6
20x6
50x10
50x10 (felt really dizzy and bad after finishing the set so I stopped)

Glute cable kickbacks:

5 pins x 10 (each leg)
6 pins x 10 (each leg)

Neutral grip chinups:

5
5
5

Kneeling ab wheel rollouts:

10
10

Bodyweight: 90.8 kg (+0.2 kg)
Exhaustion level: 10/10
Rating: Bad

Comments:

Felt very tired - I have problems sleeping due to neck and thoracic pain. During my bench pressing I started feeling really bad, thoracic pain, some dizziness and a feeling of overall weakness. So I stopped at 2 sets with 50. The weight is so light but doing many reps (over 6) for me is very difficult.

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