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Progress Journals & Experimental Routines / Re: Raptor's log
« on: August 18, 2025, 01:41:48 pm »
Injured Achilles ever since these pictures, sharp pain through it when even touching the ground. Will do MRI tomorrow.
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2
Progress Journals & Experimental Routines / Re: Raptor's log
« on: August 03, 2025, 01:52:17 pm »
Went in the park and played some 3-on-3. Did some dunks on the small rim, tried two dunks on 10 feet, was very very close on one of them. I have terrible Achilles tendinitis in both feet and left home with stinging in the right Achilles. Will need to take a long break from everything.
Here's a dunk at the 2.88m rim from today:
<a href="http://www.youtube.com/watch?v=zC8XKz17mG4" target="_blank">http://www.youtube.com/watch?v=zC8XKz17mG4</a>
I put a pic of the highest point in the attachements.
Here's a dunk at the 2.88m rim from today:
I put a pic of the highest point in the attachements.
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Progress Journals & Experimental Routines / Re: Raptor's log
« on: July 31, 2025, 04:51:34 pm »
Gym work 36:
Bench press:
20x6
20x6
40x6
65x6
65x5
65x4
Landmine one-leg deadlift:
15x10
20x10
25x10 (crazy glute trembling at the end)
Landmine push press:
15x10
15x10
Bodyweight: 89.4 kg (+0.9 kg)
Exhaustion level: 7/10
Comments:
Went to the gym alone, so the bench press results are very good, considering I didn't have a spotter. Didn't do squats as my partially ruptured lateral meniscus on my right knee acted up and my right Achilles hurts.
The landmine deadlifts gave me crazy amount of glute soreness.
Bench press:
20x6
20x6
40x6
65x6
65x5
65x4
Landmine one-leg deadlift:
15x10
20x10
25x10 (crazy glute trembling at the end)
Landmine push press:
15x10
15x10
Bodyweight: 89.4 kg (+0.9 kg)
Exhaustion level: 7/10
Comments:
Went to the gym alone, so the bench press results are very good, considering I didn't have a spotter. Didn't do squats as my partially ruptured lateral meniscus on my right knee acted up and my right Achilles hurts.
The landmine deadlifts gave me crazy amount of glute soreness.
4
Progress Journals & Experimental Routines / Re: Raptor's log
« on: July 28, 2025, 03:48:08 pm »
Gym work 35:
Bench press:
20x6
20x6
50x3
70x3, 3, 3, 3, 3, 2, 3, 2, 2, 2
Medium bar squat:
20x6
50x6
70x6
90x3
120x2 (closest to failure I have ever been)
90x6
90x6
Seated cable pulls to chest:
60x10
80x10
100x8
Leg extensions + leg curls:
40x10, 60x10 (both exercises)
Bodyweight: 89.1 kg (-0.2 kg)
Exhaustion level: 9/10
Comments:
I went with 70 kg for the intense 3 rep sets and it was a success - I've only managed 2 reps here and there but mostly 3. Will stay at 70 kg. The 120 kg squat second rep was truly a max rep, very very close to failing it.
Bench press:
20x6
20x6
50x3
70x3, 3, 3, 3, 3, 2, 3, 2, 2, 2
Medium bar squat:
20x6
50x6
70x6
90x3
120x2 (closest to failure I have ever been)
90x6
90x6
Seated cable pulls to chest:
60x10
80x10
100x8
Leg extensions + leg curls:
40x10, 60x10 (both exercises)
Bodyweight: 89.1 kg (-0.2 kg)
Exhaustion level: 9/10
Comments:
I went with 70 kg for the intense 3 rep sets and it was a success - I've only managed 2 reps here and there but mostly 3. Will stay at 70 kg. The 120 kg squat second rep was truly a max rep, very very close to failing it.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 24, 2025, 11:45:35 am »
Well, for what is worth, I can only sleep with two meds at once: Trittico and Lyrica. Which is like, bad.
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Progress Journals & Experimental Routines / Re: Raptor's log
« on: July 23, 2025, 03:59:37 pm »
Gym work 34:
Bench press:
20x6
20x6
40x6
55x10
55x8 (-1 reps)
55x6 (-1 reps)
Medium bar ATG heel elevated squat:
20x6
60x6
80x6x3 (explosive)
Triceps cable pulldowns (slow tempo):
20x20
20x12
20x10
Glute cable kickbacks:
4 pins x 10
5 pins x 10
5 pins x 10
Landmine push press:
bar x 10
bar+20kg x 10
bar x 10
Leg extensions:
40x10
56x10
Leg curls:
40x10
56x10
Bodyweight: 89.8 kg (-0.6 kg)
Exhaustion level: 7/10
Comments:
Went to gym without training partner so I had to take it a little safer on the bench press. Still, I'm not satisfied, should be stronger.
On the squat I tried doing high bar but it aggravates my neck injury and just a simple 2 cm lower makes the weight feel like a feather. It's the difference between struggling with a bad position and having good, explosive reps while still having a pretty vertical back. I will stick with the "medium bar" position. Other lifts were good.
Bench press:
20x6
20x6
40x6
55x10
55x8 (-1 reps)
55x6 (-1 reps)
Medium bar ATG heel elevated squat:
20x6
60x6
80x6x3 (explosive)
Triceps cable pulldowns (slow tempo):
20x20
20x12
20x10
Glute cable kickbacks:
4 pins x 10
5 pins x 10
5 pins x 10
Landmine push press:
bar x 10
bar+20kg x 10
bar x 10
Leg extensions:
40x10
56x10
Leg curls:
40x10
56x10
Bodyweight: 89.8 kg (-0.6 kg)
Exhaustion level: 7/10
Comments:
Went to gym without training partner so I had to take it a little safer on the bench press. Still, I'm not satisfied, should be stronger.
On the squat I tried doing high bar but it aggravates my neck injury and just a simple 2 cm lower makes the weight feel like a feather. It's the difference between struggling with a bad position and having good, explosive reps while still having a pretty vertical back. I will stick with the "medium bar" position. Other lifts were good.
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Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: July 23, 2025, 03:53:44 pm »
Next thing you know, elbow in the rim!
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Progress Journals & Experimental Routines / Re: Raptor's log
« on: July 16, 2025, 04:04:35 pm »
Gym work 33:
Bench press:
20x6
60x3x9
60x5 (very difficult, supported last rep)
Seated cable pulls to chest:
60x10
80x10
100x8,7
Deadlift:
20x5
60x5
80x5
100x5
100x5 (pretty easy)
Leg extensions + leg curls:
40x15, 60x15 + 60x10, 80x6+64x4+48x4+32x5 (or something like that, a continuous set)
Bodyweight: 89.4 kg (-1.3 kg)
Exhaustion level: 9/10
Comments:
Experimentally went to the gym at 18:30 and it was as bad as anticipated: 28 people in the gym and very hot. All places were occupied. Even so, we managed to do a decent job with what we had.
Bench press:
20x6
60x3x9
60x5 (very difficult, supported last rep)
Seated cable pulls to chest:
60x10
80x10
100x8,7
Deadlift:
20x5
60x5
80x5
100x5
100x5 (pretty easy)
Leg extensions + leg curls:
40x15, 60x15 + 60x10, 80x6+64x4+48x4+32x5 (or something like that, a continuous set)
Bodyweight: 89.4 kg (-1.3 kg)
Exhaustion level: 9/10
Comments:
Experimentally went to the gym at 18:30 and it was as bad as anticipated: 28 people in the gym and very hot. All places were occupied. Even so, we managed to do a decent job with what we had.
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Progress Journals & Experimental Routines / Re: Raptor's log
« on: July 14, 2025, 03:57:59 pm »
Gym work 32:
Bench press:
20x6
20x6
40x6
65x6
65x4
65x4
Incline bench press:
40x11
40x10
20xsome reps (don't remember)
High bar ATG heel elevated squats:
20x6
60x6
70x6
70x6
Explosive landmine push press:
15x10
15x10
Landmine one-leg deadlift:
15x8
15x8
Ab wheel rollouts:
8, 10, 7
Bodyweight: 88.5 kg (-1.9 kg)
Exhaustion level: 9/10
Comments:
First gym work after two weeks break (colleague had stuff to do). Went to gym at 21:30 since my colleague is working during the day. Already did 6 km walk and I was tired. Bench was surprisingly good, given the conditions. Squat was difficult because it's a quad dominant lift. Landmines were great.
Almost got into a fight yesterday during 3 on 3, because they foul a lot and push with the elbows in your belly and get upset when you retaliate.
Bench press:
20x6
20x6
40x6
65x6
65x4
65x4
Incline bench press:
40x11
40x10
20xsome reps (don't remember)
High bar ATG heel elevated squats:
20x6
60x6
70x6
70x6
Explosive landmine push press:
15x10
15x10
Landmine one-leg deadlift:
15x8
15x8
Ab wheel rollouts:
8, 10, 7
Bodyweight: 88.5 kg (-1.9 kg)
Exhaustion level: 9/10
Comments:
First gym work after two weeks break (colleague had stuff to do). Went to gym at 21:30 since my colleague is working during the day. Already did 6 km walk and I was tired. Bench was surprisingly good, given the conditions. Squat was difficult because it's a quad dominant lift. Landmines were great.
Almost got into a fight yesterday during 3 on 3, because they foul a lot and push with the elbows in your belly and get upset when you retaliate.
10
Progress Journals & Experimental Routines / Re: Raptor's log
« on: July 03, 2025, 01:25:05 pm »
Track work 8:
Dynamic warm up
------------
3x30m sprints (10 m run + 10 m maximal sprint + 10 m run)
5x45 cm box depth drop
5x2x45 cm box depth jump
5x3x45 cm box standing jump off the left leg + depth drop
5x2x50 cm box depth jump on 45 cm box
30m turnant sprint (left side)
20m Rudiment hops (back, forth, side)
Trap bar deadlift: 80 kg x 3
Chinups: 7 (I expect terrible neck pain tomorrow)
Bodyweight: 89.0 kg (-0.9kg)
Comments: A great practice session. Depth jumps felt good. All exercises were done barefoot. Also did some powerjumper jumps.
Dynamic warm up
------------
3x30m sprints (10 m run + 10 m maximal sprint + 10 m run)
5x45 cm box depth drop
5x2x45 cm box depth jump
5x3x45 cm box standing jump off the left leg + depth drop
5x2x50 cm box depth jump on 45 cm box
30m turnant sprint (left side)
20m Rudiment hops (back, forth, side)
Trap bar deadlift: 80 kg x 3
Chinups: 7 (I expect terrible neck pain tomorrow)
Bodyweight: 89.0 kg (-0.9kg)
Comments: A great practice session. Depth jumps felt good. All exercises were done barefoot. Also did some powerjumper jumps.
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Progress Journals & Experimental Routines / Re: Raptor's log
« on: June 26, 2025, 10:28:29 am »
Gym work 31:
Bench press:
20x10
40x10
55x10
55x9 (+2 reps)
55x7
High bar ATG heel elevated squat:
20x8
50x8
70x8
70x8
70x8
Leg extensions (single leg):
24x15, 12 (each leg)
Glute cable kickbacks:
25x15
33x15
41x10
49x10
Bodyweight: 90.4 kg (-0.7 kg)
Exhaustion level: 10/10
Comments:
Third set on the bench was difficult. High bar ATG squat was hard because my quads are weak. Then I got very tired as the squats take a lot out of me.
Bench press:
20x10
40x10
55x10
55x9 (+2 reps)
55x7
High bar ATG heel elevated squat:
20x8
50x8
70x8
70x8
70x8
Leg extensions (single leg):
24x15, 12 (each leg)
Glute cable kickbacks:
25x15
33x15
41x10
49x10
Bodyweight: 90.4 kg (-0.7 kg)
Exhaustion level: 10/10
Comments:
Third set on the bench was difficult. High bar ATG squat was hard because my quads are weak. Then I got very tired as the squats take a lot out of me.
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Progress Journals & Experimental Routines / Re: Raptor's log
« on: June 24, 2025, 10:37:44 am »
Gym work 30:
Bench press:
20x6
20x6
50x6
65x6
65x6
65x4 (old age total reps
)
50x10
Low bar squat:
20x6
50x6
80x6
100x3
110x1
100x3
100x3
Explosive half squats:
80x6
Then a bunch of stuff for the core, leg extensions, leg presses, seated calf raises, ab wheel rollouts, landmine deadlifts, landmine push presses
Bodyweight: 90.4 kg (+0.5 kg)
Exhaustion level: 9.5/10
Comments:
Old age in the bench press again, although now I had a friend as a spotter so I could try to do it. Never did 2 consecutive sets of 6 with 65 (maybe not even when I was younger). Squat felt difficult, although its difficulty varied depending on how I gripped the bar.
Quads are very weak - will need to dedicate time to hit them specifically. Right knee is wobbly and drags me down when I train.
Bench press:
20x6
20x6
50x6
65x6
65x6
65x4 (old age total reps
)50x10
Low bar squat:
20x6
50x6
80x6
100x3
110x1
100x3
100x3
Explosive half squats:
80x6
Then a bunch of stuff for the core, leg extensions, leg presses, seated calf raises, ab wheel rollouts, landmine deadlifts, landmine push presses
Bodyweight: 90.4 kg (+0.5 kg)
Exhaustion level: 9.5/10
Comments:
Old age
in the bench press again, although now I had a friend as a spotter so I could try to do it. Never did 2 consecutive sets of 6 with 65 (maybe not even when I was younger). Squat felt difficult, although its difficulty varied depending on how I gripped the bar.Quads are very weak - will need to dedicate time to hit them specifically. Right knee is wobbly and drags me down when I train.
13
Progress Journals & Experimental Routines / Re: Raptor's log
« on: June 19, 2025, 08:57:34 am »
Gym work 29:
Bench press:
20x6
20x6
40x3
60x3x9
60x5 (pretty good, but difficult)
Deadlift:
20x5
60x5
90x5
110x3
130x1
140x1 (ties old age)
90x5
90x4 (grip failing)
Glute cable kickbacks:
4 pins x 15 (each leg)
5 pins x 15, 12 (each leg)
Bodyweight: 90.7 kg (-0.4 kg)
Exhaustion level: 9.5/10
Comments:
Bench was pretty difficult but did all the reps so I'm not going to complain. Deadlift was good, 140 was back pulled, mixed grip, felt pretty much as a max rep. But considering this is the third consecutive day of training after heavy squats, track work and trap bar deadlifts yesterday, again I'm not going to complain.
Bench press:
20x6
20x6
40x3
60x3x9
60x5 (pretty good, but difficult)
Deadlift:
20x5
60x5
90x5
110x3
130x1
140x1 (ties old age
)90x5
90x4 (grip failing)
Glute cable kickbacks:
4 pins x 15 (each leg)
5 pins x 15, 12 (each leg)
Bodyweight: 90.7 kg (-0.4 kg)
Exhaustion level: 9.5/10
Comments:
Bench was pretty difficult but did all the reps so I'm not going to complain. Deadlift was good, 140 was back pulled, mixed grip, felt pretty much as a max rep. But considering this is the third consecutive day of training after heavy squats, track work and trap bar deadlifts yesterday, again I'm not going to complain.
14
Progress Journals & Experimental Routines / Re: Raptor's log
« on: June 18, 2025, 12:50:04 pm »
Track work 7:
Dynamic warm up
------------
30m sprints ++ broad jumps/double leg bounds ++ medium box depth jumps
Did 3 sets of this "superset": 1 sprint, 3 broad jumps or 1 4-double leg bounds and 3 depth jumps
Also did some jumps with the PowerJumper (1 band) and some trap bar deadlifts with 100 kg (surprisingly found a trap bar)
Best broad jump: 2.35m
Best 4-consecutive 2-leg bounds: 10.05m (+95cm)
Bodyweight: 89.9 kg (-0.3kg)
Here's a video of the double leg bounds:
https://youtube.com/shorts/JGV4cHeuo-M?si=ml8sMH9O67qCf-KT
Dynamic warm up
------------
30m sprints ++ broad jumps/double leg bounds ++ medium box depth jumps
Did 3 sets of this "superset": 1 sprint, 3 broad jumps or 1 4-double leg bounds and 3 depth jumps
Also did some jumps with the PowerJumper (1 band) and some trap bar deadlifts with 100 kg (surprisingly found a trap bar)
Best broad jump: 2.35m
Best 4-consecutive 2-leg bounds: 10.05m (+95cm)
Bodyweight: 89.9 kg (-0.3kg)
Here's a video of the double leg bounds:
https://youtube.com/shorts/JGV4cHeuo-M?si=ml8sMH9O67qCf-KT
15
Progress Journals & Experimental Routines / Re: Raptor's log
« on: June 17, 2025, 10:09:15 am »
Gym work 28:
Bench press:
20x6
20x6
40x6
65x6
70x1
65x4
65x4 (will stay at 65)
40x16
Low bar squat:
20x6
60x6
100x3
120x2 (very difficult)
100x4 (difficult)
100x4 (difficult)
Did a handful of leg presses, leg extensions, ab wheel rollouts and landmines
Bodyweight: 89.9 kg (0.0 kg)
Exhaustion level: 10/10
Comments:
Bench was pretty good, squats were difficult. Did some more quad work as my quads don't want to grow. Workout was tiring. 120x2 was max at this point in the squat (2nd rep was not well controlled on the descent)
Bench press:
20x6
20x6
40x6
65x6
70x1
65x4
65x4 (will stay at 65)
40x16
Low bar squat:
20x6
60x6
100x3
120x2 (very difficult)
100x4 (difficult)
100x4 (difficult)
Did a handful of leg presses, leg extensions, ab wheel rollouts and landmines
Bodyweight: 89.9 kg (0.0 kg)
Exhaustion level: 10/10
Comments:
Bench was pretty good, squats were difficult. Did some more quad work as my quads don't want to grow. Workout was tiring. 120x2 was max at this point in the squat (2nd rep was not well controlled on the descent)