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Raptor's log
Raptor:
Squat focus day 21:
Low bar squat:
20x5
20x5
60x6
80x6
100x6
100x6
100x6
Bench press:
20x5
20x5
40x5
55x10
55x10 all time :personal-record:
RDL:
60x8
80x8
80x8
Leg curls:
80x5++72x5++64x5++56x3
Leg extensions:
80x5++72x5++64x5++56x3
Bodyweight: 92.8 kg
Sleep length&rating: 7h10m, 4/5
Exhaustion level: 8.5/10
Comments:
Took a step back in the squat weight and went for a bigger volume. Went good. Also did an all-time :personal-record: in the bench press with 2 sets of 10 reps with 55 kg, which was unexpected. Very good RDLs as well, although I'm limited by grip strength, it's very difficult holding the bar for the duration of an 8 rep set.
Raptor:
Went in the park, played 3 on 3 for 2:20 hours, had 15 dunks on the 2.92m rim. I've gotten to the point where I can dunk off one step, I just "hip snap" myself into the jump and that's it, like back 8 years ago. Crazy. I tried two or three dunks on the 10' rim as well, I am about 2 or 3 inches away from a clean dunk.
I'm currently trying to get my bodyweight under 90 kg, that should suffice to get those 2-3 inches that I need. Currently at 92.2 kg (91.4 after coming from the park, dehydrated).
Raptor:
Bench focus day 21:
Bench press:
20x5
40x5
50x5
60x3
70x5 old age :personal-record:
65x5
60x5
High bar full squat:
20x10
50x10
85x8 (could've done 10)
85x8 (could've done 10)
Bodyweight: 92.1 kg
Sleep rating: 4/5
Exhaustion level: 9/10
Workout duration: 28 min
Comments:
Old age :personal-record: in the bench press. Used a narrower grip and it worked really well. 5th rep was a bit of a grinder but still. Squat was done with a narrow stance, quad dominant, full. Very tiring but I did feel the legs work a lot. Had to cut the session short because I thought I had a meeting but it turns out it was cancelled. Oh well.
Raptor:
Glute/landmine focus day 8:
Hip thrust:
60x8
100x8
130x5
160x5 all time :personal-record:
130x8
100x10
60x15
Landmine push press (each arm):
bar + 20kg x 8
bar + 20kg x 8
Landmine one-leg RDL:
bar + 20kg x 8
bar + 30kg x 4
Leg extensions + Leg curls:
80x8++64x7++48x5 x 2
Bodyweight: 92.6 kg
Sleep rating: 3/5
Exhaustion level: 9/10
Workout duration: 67 min
Comments: All time :personal-record: in the hip thrust with 160x5.
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