Author Topic: Raptor's log  (Read 26683 times)

0 Members and 1 Guest are viewing this topic.

Dreyth

  • Hero Member
  • *****
  • Posts: 3053
  • Respect: +1054
    • View Profile
    • Email
Re: Raptor's log
« Reply #15 on: October 17, 2023, 08:22:47 am »
+1
Man i literally thought you might have died!

Welcome back!
I'm LAKERS from The Vertical Summit

Raptor

  • Hero Member
  • *****
  • Posts: 14529
  • Respect: +2447
    • Yahoo Instant Messenger - raptorescu
    • View Profile
    • Email
Re: Raptor's log
« Reply #16 on: October 18, 2023, 09:37:39 am »
+1
Man i literally thought you might have died!

Welcome back!

I was close, several times. Took all the mental will that I had not to do it, for years.

Raptor

  • Hero Member
  • *****
  • Posts: 14529
  • Respect: +2447
    • Yahoo Instant Messenger - raptorescu
    • View Profile
    • Email
Re: Raptor's log
« Reply #17 on: October 18, 2023, 09:41:28 am »
0
Upperbody day 3:

Paused Bench Press:

20x10x2
50x3
60x3
70x2
50x10 (could've been 55, not 50 kg)
50x7 (could've been 55, not 50 kg)
50x6 (could've been 55, not 50 kg)


Pullups: 5, 4
Chinups: 5, 4

Landmine push press: 20x8, 20x8 (each arm) - good
V-grip pulls to chest (supersets with lighter sets): 80x6+72x4, 72x5+64x5
Ab machine: 6pins x 10 reps x 2

Bodyweight: 92.4 kg low weight :personal-record:
Exhaustion level: 8/10

Comments:

I woke up a bit lighter, at under 93 kg today, which is good. For the bench press it was difficult, but I have a feeling that the barbell was actually 25 kg - it was thicker and seemed heavier than the other barbells. If that is the case, then it's a :personal-record:

The bench press is always difficult, even with low weights, because I have long arms and I just can't find the right grip where I feel confortable.

Raptor

  • Hero Member
  • *****
  • Posts: 14529
  • Respect: +2447
    • Yahoo Instant Messenger - raptorescu
    • View Profile
    • Email
Re: Raptor's log
« Reply #18 on: October 20, 2023, 10:43:21 am »
+1
Leg day 4:

Low bar squat:

20x5x2
60x5
80x3
100x2
110x2 (old age PR)
100x3
100x3
90x3

High bar ATG full squat:

60x5
60x5


RDL:

20x5
60x5
80x5
100x5
120x3 :personal-record:
75x5
75x5

Leg curls (single leg):

40x10
40x10

Leg extensions (5 second eccentric phase): 32x10x2
Leg extensions hold: 40x10s

One leg calf raises: 15kgx10x3

Bodyweight: 93.4 kg
Exhaustion level: 8.5/10

Comments:

Felt weak in the squat, maybe due to playing basketball yesterday. However, after doing my low bar squat I was like "let me try some high bar squats and try to get really deep on them". Surprisingly, I went full, ATG and they felt amazing. You could really feel the movement was given by the legs (they felt like what you see when you watch olympic lifters do squats). So I think I will try to do some ATG high bar squats from now on, provided my knees agree with them.

My thinking is that I can use a lighter weight and a better range of motion in a "leg-dominant" fashion. Win-win. It really feels like if I were stronger in them I would really be more athletic. The same can't be said when I do low bar squats - there it feels like the weight is heavier just to load up my back uselessly.

Also, never deadlifted over 100 kg in the last 8 years. The three reps in the RDL were pretty difficult, mini lightning bolts were going through my arms for holding the barbell.

Raptor

  • Hero Member
  • *****
  • Posts: 14529
  • Respect: +2447
    • Yahoo Instant Messenger - raptorescu
    • View Profile
    • Email
Re: Raptor's log
« Reply #19 on: October 22, 2023, 04:48:11 pm »
0
Thoracic/cervical pain that stops me from sleeping well these last two days.

Raptor

  • Hero Member
  • *****
  • Posts: 14529
  • Respect: +2447
    • Yahoo Instant Messenger - raptorescu
    • View Profile
    • Email
Re: Raptor's log
« Reply #20 on: October 24, 2023, 09:46:03 am »
+1
Upperbody day 4:

Paused Bench Press:

20x5x2
50x10
50x10
50x8 :personal-record:

Pullups: 5, 4
Chinups: 5, 4

Landmine push press: 20x8, 20x8 (each arm) - good, will increase weight next workout
Wide grip pulls to chest + wide grip pulls to back of head: 72x8+72x6, 64x8+64x5 (difficult, for some reason)
Ab machine: 6pins x 10 reps x 2 - good, will increase weight the next workout

Bodyweight: 93.6 kg
Exhaustion level: 8/10

Comments:

:personal-record: in the bench press, was able to do 2 sets of 10 with 50 kg but at my last rep (also for my 8th rep in the last set) I have to immediately put the bar back because I feel like if I stay just one second more with it it will fall on me. So I will not increase the weight but instead want to improve the form and endurance with it, to have it be easier to do.

Raptor

  • Hero Member
  • *****
  • Posts: 14529
  • Respect: +2447
    • Yahoo Instant Messenger - raptorescu
    • View Profile
    • Email
Re: Raptor's log
« Reply #21 on: October 26, 2023, 08:52:49 am »
0
Leg day 5:

High bar full squat:

20x5x2
60x10
60x10
60x10


Hip thrust: 60x10 (will stop doing these)

RDL:

20x5
60x10
60x10

Leg curls:

64x10
64x10

Barbell calf raises:

60x10
60x10
60x10

Bodyweight: 93.2 kg
Exhaustion level: 10/10

Comments:

Very tiring workout. Squat was good. I will probably switch to 5x5 instead of 3x10 as it allows me to keep focus on all the reps, with high rep ranges I tend to rush them because the set gets very tiring towards the end.

Will also stop doing hip thrusts as they take a long time to set up and they hurt my pelvis even with a lot of padding.

Raptor

  • Hero Member
  • *****
  • Posts: 14529
  • Respect: +2447
    • Yahoo Instant Messenger - raptorescu
    • View Profile
    • Email
Re: Raptor's log
« Reply #22 on: November 02, 2023, 04:18:05 pm »
+2
My sister died on 30th October 2023. I have to take a break from everything, although I might go back to the gym just to take my mind off it. She had a food addiction, she basically lived to eat, so she got heavier and fatter week by week until she was 162 kg at 1.65m tall. Her oxygen levels went as low as 60 or even in the 50s and she refused to go to the hospital (she went there a few times, the ambulance also gave her oxygen a few times).

We found her dead after Sunday's night, she died in her sleep. She was 48 years old. I sometimes think I might be going crazy, soon, although I'm trying to keep it together.
« Last Edit: November 13, 2023, 04:53:45 pm by Raptor »

LBSS

  • Hero Member
  • *****
  • Posts: 12811
  • plugging away...
  • Respect: +7919
    • View Profile
    • Email
Re: Raptor's log
« Reply #23 on: November 07, 2023, 09:18:17 am »
0
My sister died on 30th February 2023. I have to take a break from everything, although I might go back to the gym just to take my mind off it. She had a food addiction, she basically lived to eat, so she got heavier and fatter week by week until she was 162 kg at 1.65m tall. Her oxygen levels went as low as 60 or even in the 50s and she refused to go to the hospital (she went there a few times, the ambulance also gave her oxygen a few times).

We found her dead after Sunday's night, she died in her sleep. She was 48 years old. I sometimes think I might be going crazy, soon, although I'm trying to keep it together.

Oh man, Raptor, I'm so sorry. My heart goes out to you. It's horrible to lose a sibling, even when you can see it coming. I lost my brother in January 2018, after watching him struggle for years with addiction (drugs, in his case) and mental illness. IME, the grief never goes away but time does help it recede.
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: 14529
  • Respect: +2447
    • Yahoo Instant Messenger - raptorescu
    • View Profile
    • Email
Re: Raptor's log
« Reply #24 on: November 07, 2023, 11:12:52 am »
+1
My sister died on 30th February 2023. I have to take a break from everything, although I might go back to the gym just to take my mind off it. She had a food addiction, she basically lived to eat, so she got heavier and fatter week by week until she was 162 kg at 1.65m tall. Her oxygen levels went as low as 60 or even in the 50s and she refused to go to the hospital (she went there a few times, the ambulance also gave her oxygen a few times).

We found her dead after Sunday's night, she died in her sleep. She was 48 years old. I sometimes think I might be going crazy, soon, although I'm trying to keep it together.

Oh man, Raptor, I'm so sorry. My heart goes out to you. It's horrible to lose a sibling, even when you can see it coming. I lost my brother in January 2018, after watching him struggle for years with addiction (drugs, in his case) and mental illness. IME, the grief never goes away but time does help it recede.

I'm sorry to hear that. Yes, it's bad. You always wonder if you could have done something more to save him/her, but the truth is that nobody appointed you to be a superhero that always comes to save the day. The truth is that she did all these excesses "freely" (whether you can call that action "free" considering it's a mental illness is another discussion). She willingly and knowingly poured oil, salt (sometimes for 10 seconds straight she would put salt in her food) and refused to do any kind of physical activity. She didn't even want to put money to buy an oxygen machine!

She had borderline personality disorder and no psychiatrist cared enough to suggest a psychotherapist or an actual treatment scheme.

She also called about 120 ambulances in the last few years and none of them tried to convince her too much that an oxygen under 70 is bad enough to go to the hospital. They would ask and she would say "no" and they would just go their merry way, like nothing happened.

A pinnacle of incompetence, carelessness, lack of culture, you name it. It seemed the only way to save her was violence, but then you'd bump into other kinds of ethical issues.

Raptor

  • Hero Member
  • *****
  • Posts: 14529
  • Respect: +2447
    • Yahoo Instant Messenger - raptorescu
    • View Profile
    • Email
Re: Raptor's log
« Reply #25 on: November 09, 2023, 09:27:54 am »
+2
First workout after the death of my sister.

Squat focus day 6:

High bar full squat:

20x5x2
60x5
60x5
60x5
60x5
60x5


Bench press:

20x5x2
50x5
60x5
60x5
60x5
(pretty difficult)

Dumbbell step-ups:

40x8
40x8 (felt great!)

Landmine push presses:

40x8
40x8 (40 means barbell+20kg plate)

Bodyweight: 91.5 kg
Exhaustion level: 6/10

Comments:

I decided to always do squat and bench whenever I go to the gym. There was too much pause in between workouts. It's just that my squat focus day has squat for 5x5 and bench for 3x5, whereas my bench focus day has bench 5x5 and squat 3x5. Then I do two assistance exercises, step-ups and landmine push presses and I'm done.

I don't do any kind of pullups or ab work - I will do this as a separate focus in a chalistenics park that I have nearby - that way I will be fresh for these and also do a walk/run afterwards.

Let's see how it goes.

Raptor

  • Hero Member
  • *****
  • Posts: 14529
  • Respect: +2447
    • Yahoo Instant Messenger - raptorescu
    • View Profile
    • Email
Re: Raptor's log
« Reply #26 on: November 10, 2023, 03:01:11 pm »
0
Pull focus day 6:

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

Walked about 5 km.

vag

  • Hero Member
  • *****
  • Posts: 5973
  • Respect: +3748
    • View Profile
Re: Raptor's log
« Reply #27 on: November 13, 2023, 05:38:55 am »
0
Sorry about your sister.
I have to ask though, what's the deal with the 30th of February?
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: 14529
  • Respect: +2447
    • Yahoo Instant Messenger - raptorescu
    • View Profile
    • Email
Re: Raptor's log
« Reply #28 on: November 13, 2023, 04:53:31 pm »
+1
Sorry about your sister.
I have to ask though, what's the deal with the 30th of February?

None, I don't know why I wrote February. It happened two weeks ago, 30th October. I think I unconsciously wrote February because in the past I used to joke about "what zodiac sign am I if I'm born on 30th February" and people would think really hard what zodiac sign am I while ignoring that 30th February doesn't even exist.

Really, really weird that I wrote that.

Raptor

  • Hero Member
  • *****
  • Posts: 14529
  • Respect: +2447
    • Yahoo Instant Messenger - raptorescu
    • View Profile
    • Email
Re: Raptor's log
« Reply #29 on: November 13, 2023, 04:56:49 pm »
0
Bench focus day 7:

Bench press:

20x5x2
50x5
60x5
60x5
60x5
60x5
60x4


High bar full squat:

20x5x2
60x5
60x5
60x5


Dumbbell step-ups:

45x8

Leg curls:

40x10 (each leg)

Landmine push presses:

40x10
40x10 (difficult)

A bunch of really good stretching

Bodyweight: 92.1 kg
Exhaustion level: 7/10

Comments:

Good workout. The bench is still shaky so I'm going to use the same 60 kg the next one. I did some stretching and felt amazing afterwards, like I had 20 year old legs.