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Messages - Raptor

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1
Progress Journals & Experimental Routines / Re: Raptor's log
« on: March 27, 2024, 03:42:48 pm »
For a long while I used to stay hunchbacked so in the last few years I made a conscious (and potentially unconscious) effort to stay upright. However, now I always stay super tight with my back and with my shoulders pulled up, like you want to fight someone (like some people think makes you look like a tough guy). And my hunch is that it's because of this - my back never relaxes and stays tight hours and hours, including when lying in bed. If I try to relax while in bed it's like something stops me, like the weight of the head would be too much if I relax completely and I would put too much pressure on my cervical spine. It's hard to describe.

2
Progress Journals & Experimental Routines / Re: Raptor's log
« on: March 27, 2024, 11:12:55 am »
Bench focus day 17:

Bench press:

20x5
20x5
40x5
60x3
70x4 (hard)
65x4
60x5


High bar full squat:

20x8
60x8
80x8 (medium difficulty, could've done 10-12)
80x8 (medium difficulty)


Hang powersnatch:

20x3
20x3
30x3
35x3
35x3
30x3

Seated cable rows:

40x10
80x8
80x7

Straight-leg deadlifts:

60x8
60x8

Bodyweight: 92.9 kg
Sleep rating: 5/5
Exhaustion level: 9/10

Comments:

Pretty good workout. The straight leg deadlifts really used up my hams.

3
Nice, one more rep with your old PR while weighing 5 kg less and being older.

4
Progress Journals & Experimental Routines / Re: Raptor's log
« on: March 23, 2024, 10:44:08 am »
Squat focus day 17:

Low bar squat:

20x5
20x5
60x5
90x3
115x5 (difficult, probably 6RM) old age :ibsquatting: :personal-record:
105x5
95x5


Bench press:

20x5
20x5
50x10
50x8
(possibly a 25 kg bar)

Slow tempo leg extensions:

56x10
56x10
40x10 (single leg)

Leg curls:

64x10
80x8
80x3++72x3++64x3++56x3

Bodyweight: 92.5 kg
Sleep length&rating: 8h55m, 3/5
Exhaustion level: 9/10

Comments:

Strong in the squat with 115x5 old age :ibsquatting: :personal-record: , although I'm taking pain medicine which makes you weak, a little. Bench press was difficult but the squat took a lot out of me and the bar might've been a heavier, 25 kg bar (looked thicker and heavier).

I'm doing leg extensions because they train the fully extended portion vs the squat where the flexed portion is emphasized in the quads and I think this helps. It's similar to deadlifts vs hip thrusts: the former helps with the stretched position of the glute, the latter with the squeezed position.

5
Progress Journals & Experimental Routines / Re: Raptor's log
« on: March 22, 2024, 06:18:28 pm »
I went and saw the cardiologist, he wasn't too impressed with my issues, said that a heart rate down to 40 is normal during sleep, although it's not typical for me. Also said that the high heart rate during playing is not that unusual but that I could do an effort test to be sure, since I also have some chest pain when running.

The thing that bothers me is this feeling in my body of something not right that I can't communicate. There are no words to describe it - it's like a "tickling" in the body, a "weakness" whose description fits with no words that I can think of. It's like a "magnetic" feeling, if you will, like you'd be metallic and some magnet would interact with you. It could be some compressed nerve in the back or something else, I don't know what it is.

6
Progress Journals & Experimental Routines / Re: Raptor's log
« on: March 22, 2024, 10:15:59 am »
Here's the weird thing: some nights I have pressure in my chest. Last night I had it. Then next thing I know, I check the health app in my phone and it reports me that my heart rate dropped under 45 bpm for 10 minutes at 7:22 (went as low as 41 bpm). So I have bradicardia as well. Do you have your heart rate monitored during sleep, for comparison? Mine usually stays at 52-57.

I'm going to see a cardiologist in a few hours, just to be sure.

7
Progress Journals & Experimental Routines / Re: Raptor's log
« on: March 20, 2024, 04:40:13 pm »
Well, one thing that would definitely be beneficial is to lose weight - less weight, less effort moving that lower weight around. I'm pretty sure if I were ~85 kg right now I would see a difference.

8
Progress Journals & Experimental Routines / Re: Raptor's log
« on: March 20, 2024, 10:40:20 am »
But that is playing full court, 5 on 5 basketball at high intensity, not making three steps and passing the ball in half court basketball. You can't compare these.

9
Progress Journals & Experimental Routines / Re: Raptor's log
« on: March 20, 2024, 09:56:01 am »
I find these values super high. People on the court doing similar effort as me (moving around at the same pace and so on) are barely at 100 or so. How could this be?

Glute/landmine focus day 4:

Hip thrust:

60x5
60x15
100x8
120x6 :personal-record:
60x10


Landmine one-leg deadlift:

bar x 10
bar + 20 kg x 8 (side deadlift)
bar + 20 kg x 8L, 5R (front deadlift)

Seated cable rows:

40x10
80x8
80x8 (felt great)

Triceps cable pulldowns:

30x10
30x10 (felt great)

Bodyweight: 93.0 kg
Sleep rating: 5/5
Exhaustion level: 8.5/10

Comments: Felt strong again, although I didn't warm up too much when I started doing the hip thrusts and they were pretty exhausting. Still, :personal-record: in the hip thrust, most likely, I don't remember ever doing 120x6, although I could be wrong.

10
Progress Journals & Experimental Routines / Re: Raptor's log
« on: March 17, 2024, 03:15:49 pm »
Went in the park and played a lot of 3 on 3. Turns out my heart rate stays at about 170 when moving around the court and goes to over 180 when defending/jumping/penetrating. I don't think it's normal to have an average of 166 bpm for two hours of play... right?

Here's how my heart rate looks like for the two hours that I played:


11
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: March 15, 2024, 12:00:52 pm »
1 @ 130kg , recent years  :personal-record: , last time i lifted 130 was May2018

Damn nice!

12
Progress Journals & Experimental Routines / Re: Raptor's log
« on: March 15, 2024, 11:26:53 am »
Squat focus day 16:

Low bar squat:

20x5
20x5
60x5
90x5
110x5 old age :personal-record:
125x1 old age :personal-record:
110x3 (could've done 5)

60x5 paused, explosive
20x10 jump squats

Bench press:

20x5
20x5
50x10
50x10
50x8
:personal-record:

Landmine single leg deadlift:

barx8
bar + 15 kg x 8

Single leg curl:

40x10

Slow tempo leg extensions:

40x10

Bodyweight: 94.1 kg
Sleep length&rating: 9.5 h, 4/5
Exhaustion level: 9/10

Comments:

Felt super strong. The 125 kg old age :ibsquatting: :personal-record: was close to a 1RM, I also twisted a bit to load the stronger left leg more, but it was good. Probably a 2RM at this point. Also, it feels like my legs did pretty much all of the work - I don't have any back soreness, just leg soreness. Bench was good as well, did 28 reps with 50 kg, I'm very close to doing 3x10.

All in all my best workout since I restarted training.

13
Progress Journals & Experimental Routines / Re: Raptor's log
« on: March 13, 2024, 09:49:46 am »
Bench focus day 16:

Bench press:

20x8
20x8
50x5
60x3
70x3 (weak)
65x4 (weak)
60x5 (weak)
50x5 (explosive, weak)


High bar full squat:

20x8
60x8
80x7 (weak)
80x7 (weak)


Single arm overhead pulls to chest:

32x10
32x10

Leg curls + leg extensions:

56x12+56x12

Bodyweight: 93.1 kg
Sleep rating: 4/5 (see comments below)
Exhaustion level: 10/10

Comments:

For some reason felt super weak and exhausted. It was hot in the gym and I had a weird event trying to sleep last night: at some point, something made a loud noise, like a "bang". I went looking for what happened and couldn't find anything obvious, I initially thought my crows pushed a pack of liver from their place down and that made the noise, but I checked and it was still there. No obvious explanation for the loud noise.

But then I found something weird: a necklace on the table, in the living room. How did that end up there? Next thing I know, I find some weird circular "thing" on the floor that I can't figure out what it is.

Looking around, I find a few batteries on the table. One of them didn't have a bottom anymore - it actually exploded. That's what made the noise - the circular thing was the bottom of the exploded battery and the necklace was in the same spot as the battery so it was thrown up and landed there.

These phantoms have too much free time on their hands!

14
Progress Journals & Experimental Routines / Re: Raptor's log
« on: March 09, 2024, 10:10:21 am »
Glute/landmine focus day 3:

Hip thrust:

60x5
100x8
100x8
100x8
old age :personal-record:

Landmine squat:

barx8
bar+10kg x 8
bar+10kg x 8

Landmine kneeling press:

barx8
bar+10kg x 6
bar+10kg x 6 (each arm)

Landmine one-leg squat:

barxbad form reps (was muscularly tired)

Landmine standing press:

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

Bodyweight: 93.2 kg
Sleep rating: 3/5
Exhaustion level: 7/10

Comments: Felt super strong, for some reason. Hip thrusts were really good, minus the pain they give to my bony parts even with thick, double spounge padding.

15
Progress Journals & Experimental Routines / Re: Raptor's log
« on: March 07, 2024, 10:27:35 am »
Squat focus day 15:

Low bar squat:

20x5
20x5
60x5
80x5
100x5 (felt strong)
100x3 (stopped intentionally at 3 reps)
60x5 (paused, super explosive)

Bench press:

20x5
20x5
50x10
50x10
:personal-record:

Landmine single leg deadlift:

barx8
bar + 20 kg x 8

Single leg curl:

64x3++56x3++48x3++40x3++32x3 (a continuous superset)

Bodyweight: 93.2 kg
Exhaustion level: 8/10

Comments:

Incredibly strong today. Bar was flying. :personal-record: in the bench press, never did two consecutive sets of 10 reps with 50 kg. Squat was very explosive, no idea why. Neck pain is also minimal after physical exercise, it gets worse if I stay in bed.

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