Author Topic: Raptor's log  (Read 26666 times)

0 Members and 1 Guest are viewing this topic.

Raptor

  • Hero Member
  • *****
  • Posts: 14528
  • Respect: +2447
    • Yahoo Instant Messenger - raptorescu
    • View Profile
    • Email
Raptor's log
« on: September 27, 2023, 02:35:16 am »
+2
Leg day:

Low bar squat:

20x5x2
60x5
80x3
100x2
110x1
100x4,3,3

Dumbbell BSS:

10x8,6

Bodyweight: 94 kg

Comments:

First time squatting over 100 kg in 8 years. The dumbbell Bulgarian split squats were surprisingly difficult, although they did come right after squats so I was already tired. Vert is in the ~24 inch range, but I'm not trying to jump at this weight since it's pretty dangerous and my right knee is acting up.

PS. It would've been nice to still be able to use my old log and read through it.

seifullaah73

  • Hero Member
  • *****
  • Posts: 3933
  • Respect: +1741
    • View Profile
    • Email
Re: Raptor's log
« Reply #1 on: September 27, 2023, 05:27:33 am »
0
Leg day:

Low bar squat:

20x5x2
60x5
80x3
100x2
110x1
100x4,3,3

Dumbbell BSS:

10x8,6

Bodyweight: 94 kg

Comments:

First time squatting over 100 kg in 8 years. The dumbbell Bulgarian split squats were surprisingly difficult, although they did come right after squats so I was already tired. Vert is in the ~24 inch range, but I'm not trying to jump at this weight since it's pretty dangerous and my right knee is acting up.

PS. It would've been nice to still be able to use my old log and read through it.

Hey, welcome back mate.  :highfive:  :welcome:

What you been up to?
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

vag

  • Hero Member
  • *****
  • Posts: 5973
  • Respect: +3748
    • View Profile
Re: Raptor's log
« Reply #2 on: September 27, 2023, 06:35:22 am »
0
How dare you?? Continue the old journal!!!
:welcome: :headbang:


Edit:
i just noticed you mentioned it on your own
PS. It would've been nice to still be able to use my old log and read through it.

Well, it's right there :
http://www.adarq.org/old-journals/raptor's-strength-power-journal/
« Last Edit: September 27, 2023, 08:07:18 am by vag »
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

LBSS

  • Hero Member
  • *****
  • Posts: 12811
  • plugging away...
  • Respect: +7919
    • View Profile
    • Email
Re: Raptor's log
« Reply #3 on: September 27, 2023, 08:36:01 am »
0
Welcome back!

Yeah, I think Andrew purged inactive journals a few years ago. Don't remember why.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

Raptor

  • Hero Member
  • *****
  • Posts: 14528
  • Respect: +2447
    • Yahoo Instant Messenger - raptorescu
    • View Profile
    • Email
Re: Raptor's log
« Reply #4 on: September 27, 2023, 03:03:49 pm »
0
Is there any way to reinstate the old journal?

vag

  • Hero Member
  • *****
  • Posts: 5973
  • Respect: +3748
    • View Profile
Re: Raptor's log
« Reply #5 on: September 28, 2023, 03:18:30 am »
0
Is there any way to reinstate the old journal?

Forgot how to read?  :P

Edit:
i just noticed you mentioned it on your own
PS. It would've been nice to still be able to use my old log and read through it.

Well, it's right there :
http://www.adarq.org/old-journals/raptor's-strength-power-journal/
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

Raptor

  • Hero Member
  • *****
  • Posts: 14528
  • Respect: +2447
    • Yahoo Instant Messenger - raptorescu
    • View Profile
    • Email
Re: Raptor's log
« Reply #6 on: September 28, 2023, 04:54:37 am »
0
Is there any way to reinstate the old journal?

Forgot how to read?  :P

Edit:
i just noticed you mentioned it on your own
PS. It would've been nice to still be able to use my old log and read through it.

Well, it's right there :
http://www.adarq.org/old-journals/raptor's-strength-power-journal/


I meant from the old journals area back in here, in this section.

Raptor

  • Hero Member
  • *****
  • Posts: 14528
  • Respect: +2447
    • Yahoo Instant Messenger - raptorescu
    • View Profile
    • Email
Re: Raptor's log
« Reply #7 on: September 30, 2023, 06:23:16 am »
0
Upperbody day:

Bench press:

20x5x2
50x5
60x3
70x3
67.5x3
65x4
60x5


Pullups: 5, 4
Chinups: 5, 4
Neutral grip chinups: 3, 3

Landmine push press: 20x8 (each arm)
Some other pulling stuff
Ab machine: 10 pins x 10 reps

Bodyweight: 93.7 kg

Comments:

Also walked a few km and played ball for 2 or so hours. Watch shows I burned 2300 kcal (together with the gym work) but it's probably not that much.

Raptor

  • Hero Member
  • *****
  • Posts: 14528
  • Respect: +2447
    • Yahoo Instant Messenger - raptorescu
    • View Profile
    • Email
Re: Raptor's log
« Reply #8 on: October 02, 2023, 10:50:19 am »
+1
Leg day:

Low bar squat:

20x5x2
60x3
80x2
100x1
60x10x3

RDL + Leg curls superset:

60x10x2 + 32x10x2 (each leg)

Leg extensions hold: 32x10sx2 each leg

Bodyweight: 93.7 kg
Exhaustion level: 10/10

Comments:

Very tiring workout. Unfortunately my now 1.5 year+ daily chronic cervicothoracic pain is still going strong and eating all my energy. No doctor has been able to help, I have to live in a world where I don't even consider doctors exist since they are useless.

Raptor

  • Hero Member
  • *****
  • Posts: 14528
  • Respect: +2447
    • Yahoo Instant Messenger - raptorescu
    • View Profile
    • Email
Re: Raptor's log
« Reply #9 on: October 04, 2023, 09:16:32 am »
0
Upperbody day 2:

Bench press:

20x10x2
50x3
60x2
70x1
50x10
50x8
50x8


Pullups: 5, 4
Chinups: 5, 4

Landmine push press: 20x8 (each arm) - difficult
V-grip pulls to chest: 40x6, 32x8 (each arm)
Ab machine: 10 pins x 10 reps x 2

Bodyweight: 93.7 kg
Exhaustion level: 9/10

Comments:

Difficult workout, started feeling dizzy with some chest pain as soon as I did my first bench press work set. I start feeling really weird whenever I pass 5, 6 reps, maybe it's my breathing pattern or some sort of muscle exhaustion thing.

Raptor

  • Hero Member
  • *****
  • Posts: 14528
  • Respect: +2447
    • Yahoo Instant Messenger - raptorescu
    • View Profile
    • Email
Re: Raptor's log
« Reply #10 on: October 06, 2023, 10:18:47 am »
+2
Leg day 2:

Low bar squat:

20x5x2
60x5
80x3
90x2
100x1
70x10x3

BSS + Leg curls superset:

15x5x1 + 40x10x2 (each leg) (very tiring)

Leg extensions hold: 40x10sx2 each leg
Leg extensions (5 second eccentric phase): 40x10x2

Single leg calf raise (slow eccentric phase): BWx10, 20x10

Bodyweight: 93.4 kg
Exhaustion level: 9/10

Comments:

Tiring workout, as usual, although pretty good, I enjoyed it. I think these higher rep sets help with work capacity and also the form is a little better because the bar is lighter, at least at the beginning. They do push my heart rate into the 160s, though. In fact, I'm using my Apple Watch heart rate monitor to determine my rest intervals: I usually go when my heart rate goes below 120, preferrably below 110.

Raptor

  • Hero Member
  • *****
  • Posts: 14528
  • Respect: +2447
    • Yahoo Instant Messenger - raptorescu
    • View Profile
    • Email
Re: Raptor's log
« Reply #11 on: October 10, 2023, 09:04:18 am »
0
Upperbody day 3:

Paused Bench Press:

20x10x2
50x3
60x3
70x3
50x10
50x8
50x8


Pullups: 5, 4
Chinups: 5, 4

Landmine push press: 15x8 (each arm) - good
V-grip pulls to chest: 32x8 (each arm)
Wide grip pulls to chest: 56x10
Wide grip pulls to back of head: 56x10
Ab machine: 10 pins x 10 reps x 2

Bodyweight: 93.2 kg
Exhaustion level: 7/10

Comments:

Easier workout, probably because I slept better and went earlier to sleep. However, it's crazy how bad the bench press gets as I get past the 6th rep or so. It's like the form is perfect and then boom, the movement becomes uncoordinated.

Raptor

  • Hero Member
  • *****
  • Posts: 14528
  • Respect: +2447
    • Yahoo Instant Messenger - raptorescu
    • View Profile
    • Email
Re: Raptor's log
« Reply #12 on: October 11, 2023, 12:28:17 pm »
+1
I just came home from a park basketball session and for the first time in 7 and 1/2 years I felt like "flying" - I could dunk a few times on the smaller rim (about 2.90m). The key was playing a lot of 3 on 3 games and getting really warmed up, wearing long pants (keeps the legs warmer) and having some great running shoes instead of clunky basketball shoes (this is the biggest difference, I guess). I searched so hard for some good running shoes and I think I finally found them. In fact, I'm considering going and buying a few more pairs.

My "vert" was for quite some time about 50 cm or so, but today was about 70, I think. Quite a difference. Remember, I weigh 94 kg and I'm working to get leaner and lighter, my plan is to get to 86 kg by the end of the year (more realistically, 90 kg should be doable).
« Last Edit: October 12, 2023, 11:46:45 am by Raptor »

Raptor

  • Hero Member
  • *****
  • Posts: 14528
  • Respect: +2447
    • Yahoo Instant Messenger - raptorescu
    • View Profile
    • Email
Re: Raptor's log
« Reply #13 on: October 12, 2023, 09:36:06 am »
+2
Leg day 3:

Low bar squat:

20x5x2
60x5
80x3
100x2
110x2 (old age PR)
80x10
80x7
80x6


Hip thrusts:

60x8
60x8
80x6
80x6
80x6

Leg curls (single leg):

40x10
56x10 (old age PR)

Leg extensions (5 second eccentric phase): 40x10x2
Leg extensions hold: 40x40s
Leg extensions: Full rack x 5 (probably a bad idea as it flares up my knee)

Barbell calf raise (slow eccentric phase): 60x10, 60x10, 60x10, 60x10

Bodyweight: 94.1 kg
Exhaustion level: 8.5/10

Comments:

Best (old age) workout ever. Did a lot of things: high volume squats, PR 110x2 squat, hip thrusts, leg curls, leg extensions, calf raises, stretching, you name it. Surprisingly, I'm not feeling that tired. Also surprisingly, this comes after eating cleaner, just 350 kcal for my morning meal. I did eat one chocolate biscuit before leaving to the gym to raise the blood sugar a little.

I'm eating very clean lately, trying to be under 2000 kcal per day (one day ago I was at 1850 and yesterday at 2090). My calorie burn per day is about 3000 or so. Target weight is 86 kg, so that's 8 kg less than where I am right now. Hopefully I can get under 90 kg by the end of the year if I keep this up.

Raptor

  • Hero Member
  • *****
  • Posts: 14528
  • Respect: +2447
    • Yahoo Instant Messenger - raptorescu
    • View Profile
    • Email
Re: Raptor's log
« Reply #14 on: October 14, 2023, 04:50:08 pm »
+2
Just took a look at my first post in my old journal, it was Oct 17th 2010, basically 13 years ago.