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Messages - Raptor

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46
Progress Journals & Experimental Routines / Re: Raptor's log
« on: February 07, 2024, 01:29:06 pm »
Back focus day 2:

Pullups: 4, 3, 3 (didn't focus on sets but instead on totalling 10 reps)
Chinups: 4, 3, 3

Hip thrust:

60x5
80x10
80x10
80x10
80x10 (great, felt really good)

Dumbbell incline bench press:

15x10
20x10
20x10

Leg extensions (double leg concentric, single leg eccentric):

24x10
24x10
24x10

Leg curls: 80x8

Bodyweight: 92.3 kg
Exhaustion level: 8/10

Comments: Very weak in the chinups and pullups. One reason could be the fact that the handles are very thin and my hand is very long so I don't grip them well.

Hip thrusts were good although I used lots of padding, some big double sponges and additional bar padding.

47
Progress Journals & Experimental Routines / Re: Raptor's log
« on: February 05, 2024, 08:52:29 am »
Bench focus day 14:

Bench press:

20x8
40x5
60x2
70x3
65x4
65x4 (weak)

Cable kickbacks:

20x10
20x10 (glute activation felt good)

High bar full squat:

20x8
60x10
60x10
60x5

V-grip pulls to chest:

48x12, 48x12

Bodyweight: 91.6 kg (lowest old age weight)
Exhaustion level: 9/10

Comments:

Coming back after sickness, felt "light" on my feet but still weak.

48
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: February 02, 2024, 08:00:33 am »
Quote from: vag on February 02, 2024, 06:35:09 am
Low bar squatting was never my thing, we talked about it many times in the past, i tried it but it never worked, high bar was always better/stronger for me.
Guessing from how that fatigued 3*72.5 went this week, id say i could do a 85 or even 90 kg single. BW is little over 86 lately.


1 February

Low aerobic HR zone run 7K @ 55:04 ( 7:52 pace )

Finally, a 'real' (non-treadmill) low aerobic zone run, first since mid October.
Very slow as expected ( about 1 minute / km compared to last time, which was my last week before HM race though, at my best fitness ever ).
Speed is not important at this period, bringing in and progressing weekly low-aerobic and HIIT sessions is the goal.

Not that bad. Is this because of your anatomy or because you're quad dominant or both?

49
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.

50
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  :personal-record: 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.

51
Progress Journals & Experimental Routines / Re: Raptor's log
« on: January 29, 2024, 06:34:30 am »
Quote from: Dreyth on January 20, 2024, 06:45:40 pm
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.

52
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.

53
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 :personal-record:

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:

 :personal-record: 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.

54
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.

55
Progress Journals & Experimental Routines / Re: Raptor's log
« on: January 18, 2024, 11:45:14 am »
Quote from: vag on January 18, 2024, 10:52:06 am
Old age PRs is real deal! Much harder than all time PRs when young.  :highfive:

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?

56
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 18, 2024, 10:40:23 am »
Quote from: Dreyth on January 17, 2024, 10:55:25 am
Became a dad  :personal-record:

Congratulations! Crazy.

57
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 :personal-record:
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.

58
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 :personal-record:

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:

 :personal-record: 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.

59
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.

60
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.

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