46
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: February 01, 2024, 01:30:12 pm »
I wonder what your low bar squat max is these days.
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47
Progress Journals & Experimental Routines / Re: Raptor's log
« on: January 29, 2024, 09:31:47 am »
Squat focus day 13:
Low bar squat:
20x8
50x5
80x5
100x5
110x3
100x5 old age
in terms of effort and intensity
Bench press:
20x10
50x10
50x8
50x8 (difficult, high rep ranges are very difficult)
RDL + Leg curls:
50x10
80x8+80x8
80x8+104x5++96x2++88x2++80x2++72x2++64x2 (++ means I continue the set with a lower weight)
Bodyweight: 92.6 kg
Exhaustion level: 10/10
Comments:
I feel super bad daily and today was no exception. My hunch is a hiatal hernia which gives me the vast majority of my symptoms. Still, went to the gym and the workout was very good, especially the squat. High rep ranges are very difficult for me in the bench press and any exercise in general, but should be useful.
Low bar squat:
20x8
50x5
80x5
100x5
110x3
100x5 old age
in terms of effort and intensityBench press:
20x10
50x10
50x8
50x8 (difficult, high rep ranges are very difficult)
RDL + Leg curls:
50x10
80x8+80x8
80x8+104x5++96x2++88x2++80x2++72x2++64x2 (++ means I continue the set with a lower weight)
Bodyweight: 92.6 kg
Exhaustion level: 10/10
Comments:
I feel super bad daily and today was no exception. My hunch is a hiatal hernia which gives me the vast majority of my symptoms. Still, went to the gym and the workout was very good, especially the squat. High rep ranges are very difficult for me in the bench press and any exercise in general, but should be useful.
48
Progress Journals & Experimental Routines / Re: Raptor's log
« on: January 29, 2024, 06:34:30 am »Ever get you iron levels checked? What about D3? B12?
I terribly dislike taking blood samples, so no. But I will tell you a story about vitamin B6, soon.
49
Progress Journals & Experimental Routines / Re: Raptor's log
« on: January 26, 2024, 10:55:18 am »
Back focus day 1:
Pullups: 5, 5 (assisted with 27 kg-tension cable)
Chinups: 5, 4 (assisted)
Neutral grip pullups: 3, 2 (assisted and unassisted) - terrible
Hip thrust:
20x10
60x10
60x10
60x10
60x10 (felt good)
Barbell calf raises:
20x12
60x12
80x12
80x12
Bodyweight: 92.1 kg
Exhaustion level: 7/10
Comments: Very weak in the pullups and chinups for some reason. Felt really weak. Hip thrusts were good, I bought some good padding and it was well worth it.
Pullups: 5, 5 (assisted with 27 kg-tension cable)
Chinups: 5, 4 (assisted)
Neutral grip pullups: 3, 2 (assisted and unassisted) - terrible
Hip thrust:
20x10
60x10
60x10
60x10
60x10 (felt good)
Barbell calf raises:
20x12
60x12
80x12
80x12
Bodyweight: 92.1 kg
Exhaustion level: 7/10
Comments: Very weak in the pullups and chinups for some reason. Felt really weak. Hip thrusts were good, I bought some good padding and it was well worth it.
50
Progress Journals & Experimental Routines / Re: Raptor's log
« on: January 23, 2024, 09:19:53 am »
Bench focus day 13:
Bench press:
20x8
20x5
40x5
60x5
70x4
70x3
70x3 old-age
Cable kickbacks:
25x10
25x10 (glute activation felt good)
High bar full squat:
20x8
60x8
60x8 (felt tired so ditched the 3rd set)
Leg press calf raises:
120x18, 120x20
Bodyweight: 92.6 kg
Exhaustion level: 8.5/10
Comments:
in the bench press again. I rarely went in the 70 kg range until now.
I also did some good high bar full squats with a high rep range, should actually do 10 reps but I feel super dizzy and tired after each such set. The idea is quad and glute development, since in the high bar I take the hamstring contributions away from the hole.
Bench press:
20x8
20x5
40x5
60x5
70x4
70x3
70x3 old-age
Cable kickbacks:
25x10
25x10 (glute activation felt good)
High bar full squat:
20x8
60x8
60x8 (felt tired so ditched the 3rd set)
Leg press calf raises:
120x18, 120x20
Bodyweight: 92.6 kg
Exhaustion level: 8.5/10
Comments:
in the bench press again. I rarely went in the 70 kg range until now.I also did some good high bar full squats with a high rep range, should actually do 10 reps but I feel super dizzy and tired after each such set. The idea is quad and glute development, since in the high bar I take the hamstring contributions away from the hole.
51
Progress Journals & Experimental Routines / Re: Raptor's log
« on: January 20, 2024, 09:47:53 am »
...so...it's not really that high of a heart rate? The other people in the gym don't seem to wobble around after every squat set they do.
52
Progress Journals & Experimental Routines / Re: Raptor's log
« on: January 18, 2024, 11:45:14 am »Old age PRs is real deal! Much harder than all time PRs when young.
I think I can squat low bar about 130 kg. The problem right now is with very high heart rates - I'm afraid something bad might happen if I keep this up. What's your heart rate after a heavy set of 5 squats and usually during your rest periods?
53
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 18, 2024, 10:40:23 am »54
Progress Journals & Experimental Routines / Re: Raptor's log
« on: January 18, 2024, 09:32:28 am »
Squat focus day 12:
Cable kickbacks (used to wake up my glutes):
25x10
25x10 (felt great)
Low bar squat:
20x8
50x5
80x5
100x5
100x5 old age
80x5 (explosive)
Bench press:
20x5x2
40x5
60x5
60x5
60x5
RDL + Leg curls:
60x8 + 64x8
80x8 + 80x8
Bodyweight: 92.6 kg
Exhaustion level: 10/10
Comments:
Very high heart rate after every set. After the squat sets I had ~165 heart rate with dizziness. Even while moving around in the gym after a few minutes my heart rate was ~135 or so. I need some input on how you guys have your heart rate immediately after 5-rep sets and after a few minutes.
I also found out that my heart rate during sleep increased from about 53-55 bpm to 60 or so - a clear sign or overtraining. Will need to rest a few days and focus on recovering.
Cable kickbacks (used to wake up my glutes):
25x10
25x10 (felt great)
Low bar squat:
20x8
50x5
80x5
100x5
100x5 old age
80x5 (explosive)
Bench press:
20x5x2
40x5
60x5
60x5
60x5
RDL + Leg curls:
60x8 + 64x8
80x8 + 80x8
Bodyweight: 92.6 kg
Exhaustion level: 10/10
Comments:
Very high heart rate after every set. After the squat sets I had ~165 heart rate with dizziness. Even while moving around in the gym after a few minutes my heart rate was ~135 or so. I need some input on how you guys have your heart rate immediately after 5-rep sets and after a few minutes.
I also found out that my heart rate during sleep increased from about 53-55 bpm to 60 or so - a clear sign or overtraining. Will need to rest a few days and focus on recovering.
55
Progress Journals & Experimental Routines / Re: Raptor's log
« on: January 16, 2024, 12:08:22 pm »
Bench focus day 12:
Bench press:
20x5x2
50x5
65x5
65x5
65x5 old age
High bar full squat:
20x5
50x5
90x5
90x3 (felt tired so stopped, did a few half squats with 50 kg)
Leg press with narrow stance:
100x20, 100x20
Leg press calf raises:
100x20, 100x20
Bodyweight: 92.4 kg
Exhaustion level: 9/10
Comments:
in the bench press - decided to do less sets, just 3, so I don't overtrain. I feel like I don't recover well as my sleep is usually interrupted. Squat was good but difficult from a heart rate/cardio perspective, felt overwhelming.
Still, the leg press quad+calf high rep sets were good. Also did some stretching.
Bench press:
20x5x2
50x5
65x5
65x5
65x5 old age
High bar full squat:
20x5
50x5
90x5
90x3 (felt tired so stopped, did a few half squats with 50 kg)
Leg press with narrow stance:
100x20, 100x20
Leg press calf raises:
100x20, 100x20
Bodyweight: 92.4 kg
Exhaustion level: 9/10
Comments:
in the bench press - decided to do less sets, just 3, so I don't overtrain. I feel like I don't recover well as my sleep is usually interrupted. Squat was good but difficult from a heart rate/cardio perspective, felt overwhelming.Still, the leg press quad+calf high rep sets were good. Also did some stretching.
56
Progress Journals & Experimental Routines / Re: Raptor's log
« on: January 12, 2024, 10:53:23 am »
Squat focus day 11:
Low bar squat:
20x8
60x5
80x5
100x3
110x1
100x3
Bench press:
20x5x2
40x5
60x5
60x5
60x5
A bunch of snatches, RDLs and leg curls.
Calf raises at the Smith machine.
Bodyweight: 91.7 kg
Exhaustion level: 9.5/10
Comments:
Not recovered enough. Felt dizzy and exhausted in the gym, with pain in the plexus area.
Low bar squat:
20x8
60x5
80x5
100x3
110x1
100x3
Bench press:
20x5x2
40x5
60x5
60x5
60x5
A bunch of snatches, RDLs and leg curls.
Calf raises at the Smith machine.
Bodyweight: 91.7 kg
Exhaustion level: 9.5/10
Comments:
Not recovered enough. Felt dizzy and exhausted in the gym, with pain in the plexus area.
57
Progress Journals & Experimental Routines / Re: Raptor's log
« on: January 11, 2024, 02:11:50 pm »
Back and Abs day 1
Pullups: 4, 4
Chinups: 5, 4
Neutral grip chinups: 3, 3 (tired)
One hand pulls to chest: 32x10, 40x6
Pulls to back of head: 64x6, 56x8
Front planck + Ab Machine: 45s + 8 pins x 10, 30s + 8 pins x 10
Lots of stretching.
Pullups: 4, 4
Chinups: 5, 4
Neutral grip chinups: 3, 3 (tired)
One hand pulls to chest: 32x10, 40x6
Pulls to back of head: 64x6, 56x8
Front planck + Ab Machine: 45s + 8 pins x 10, 30s + 8 pins x 10
Lots of stretching.
58
Progress Journals & Experimental Routines / Re: Raptor's log
« on: January 10, 2024, 09:47:53 am »
Bench focus day 11:
Bench press:
20x5x2
40x5
65x5
65x5
65x4
65x4
65x4 old age
High bar full squat:
20x5
20x5
60x5
80x5
80x5
80x3 (felt great, first time when the right quad feels alive)
Reverse hypers on regular hyper machine:
10, 10
Leg press with narrow stance:
50x20, 50x20
Leg press calf raises:
50x20, 50x20
Bodyweight: 91.7 kg
Exhaustion level: 8/10
Comments:
Amazing workout - in the bench press and amazing quad activation during the high bar squats and leg presses. I also did reverse hyper for the first time on the regular hyper machine. The leg press calf raises were bombs, too.
This while going lower in bodyweight.
Bench press:
20x5x2
40x5
65x5
65x5
65x4
65x4
65x4 old age
High bar full squat:
20x5
20x5
60x5
80x5
80x5
80x3 (felt great, first time when the right quad feels alive)
Reverse hypers on regular hyper machine:
10, 10
Leg press with narrow stance:
50x20, 50x20
Leg press calf raises:
50x20, 50x20
Bodyweight: 91.7 kg
Exhaustion level: 8/10
Comments:
Amazing workout -
in the bench press and amazing quad activation during the high bar squats and leg presses. I also did reverse hyper for the first time on the regular hyper machine. The leg press calf raises were bombs, too.This while going lower in bodyweight.
59
Progress Journals & Experimental Routines / Re: Raptor's log
« on: January 08, 2024, 09:22:12 am »
New squat video (110 kg low bar): https://www.youtube.com/shorts/KWbk-RttF0E
Squat focus day 10:
Low bar squat:
20x5x2
60x5
80x5
100x1
110x1
80x5
Bench press:
20x5x2
40x5
60x5
60x5
RDL + Leg curls:
60x8 + 56x8
90x8 + 80x8
90x7 + 80x5
Calf raises at the Smith machine.
Bodyweight: 92.4 kg
Exhaustion level: 8/10
Comments:
Knee pain so I switched to low bar. Despite the long pause, I could squat well. I recorded my top set, but by the looks of it I could do 130 kg or so right now.
Squat focus day 10:
Low bar squat:
20x5x2
60x5
80x5
100x1
110x1
80x5
Bench press:
20x5x2
40x5
60x5
60x5
RDL + Leg curls:
60x8 + 56x8
90x8 + 80x8
90x7 + 80x5
Calf raises at the Smith machine.
Bodyweight: 92.4 kg
Exhaustion level: 8/10
Comments:
Knee pain so I switched to low bar. Despite the long pause, I could squat well. I recorded my top set, but by the looks of it I could do 130 kg or so right now.
60
Progress Journals & Experimental Routines / Re: Raptor's log
« on: December 29, 2023, 07:29:16 am »
Picture with the highest point of my jump: