Author Topic: Raptor's log  (Read 280643 times)

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Raptor

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Re: Raptor's log
« Reply #135 on: August 02, 2024, 09:05:56 am »
+2
Deadlift/hip thrust focus day 13:

Deadlift:

20x5
60x5
80x5
100x3
120x3
140x1 old age :personal-record:
100x5


Hip thrust:

60x5
100x5
120x5
140x4
110x10
100x10


Seated rows:

48x10
80x8
72x8
64x8

Ab machine crunches:

64x10
80x10
80x10

Bodyweight: 91.9 kg
Sleep rating: 5/5
Exhaustion level: 9/10
Workout duration: unknown (watch battery ran out)

Comments: Old age :personal-record: in the deadlift with 140 kg. Hip thrusts were tiring.
Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

Raptor

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Re: Raptor's log
« Reply #136 on: August 07, 2024, 01:20:44 pm »
0
Went to the chalistenics park and did some chinups and depth jumps.
Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

Raptor

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Re: Raptor's log
« Reply #137 on: August 07, 2024, 01:23:07 pm »
+1
Plyo workout 1 (first in 8 years)

400 m jog
------------------
Dynamic warm up

Toe-to-heel walks
Heels to butt
Knees to chest
2x30m run
------------------
45 cm box depth jumps: 3x5
45 cm box backwards depth jump with rebound on box: 4x12
Donkey ankle jumps on grass: 1x12
Slalom jumps: 2x30m

Felt great, with the usual mention: pain/hard to describe feeling probably originating from the spine in the neck, chest and upper right back.
Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

Raptor

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Re: Raptor's log
« Reply #138 on: August 07, 2024, 01:36:22 pm »
+1
Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

Raptor

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Re: Raptor's log
« Reply #139 on: August 08, 2024, 11:24:58 am »
+1
Explosive workout 1A:

High bar squat (explosive):

20x5
60x5
80x5
100x1
90x1x6 (6 singles)

Hang powersnatch:

barx3
barx3
30x3
30x3
40x3
40x3
30x3

Hang jump shrug:

40x5
50x5
50x5
50x5

Bench press:

20x5
40x5
55x10
55x8 (+1 rep vs last workout)


Leg extensions with pause at the top:

56x10
56x10

Bodyweight: 91.4 kg (+0.1 kg)
Sleep length&rating: 5h55m, 3/5
Exhaustion level: 6/10
Time of day/spent at gym: 17:08-18:02 / 53 min

Comments:

Switched to an explosive period of training. Workout felt great - fresh and explosive, despite my lack of sleep.
Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

Raptor

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Re: Raptor's log
« Reply #140 on: August 12, 2024, 10:52:54 am »
+1
Gym work 1:

Glute cable pullbacks (each leg):

25x15
33x15
33x15
33x15

Hip flexor pullups (each leg):

15 s iso hold + 10x10
15 s iso hold + 10x10

Bench press:

20x5
40x5
65x6 old age :personal-record:
65x5
65x5


Leg extensions:

56x15
56x15
56x15

Leg curls:

56x15
56x15
56x15

Bodyweight: 91.4 kg (+0.0 kg)
Sleep length&rating: 6h45m, 3/5
Exhaustion level: 7/10
Time of day/spent at gym: 16:37-17:21 / 43 min

Comments:

Spinal pain and some weakness in legs and arms, cervical, thoracic and lumbar pain. So I'm switching to exercises that don't load the spine. Even the bench press kind of loads the spine in the thoracic area.
Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

Raptor

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Re: Raptor's log
« Reply #141 on: August 19, 2024, 03:57:13 pm »
0
I have to stop all training due to serious spine issues. It was fun while it lasted.
Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

vag

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Re: Raptor's log
« Reply #142 on: September 03, 2024, 11:44:39 am »
0
Shit. What kind of issues, herniated disks or ...?
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

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Re: Raptor's log
« Reply #143 on: September 05, 2024, 04:13:11 pm »
+1
I don't know, even after 10+ doctor visits. MRI shows issues in the C3-C4, T4-T5, T6-T7 and T11-T12 (or something like that, I don't remember). Not hernias but "protusions". The problem is that it's already been almost three years of non-stop, daily chronic pain, and weird sensations in the body (for example, if I stay on my belly in a particular way it feels like something really bad is about to happen (no way to describe it)). Right now I have very bad cervical "soreness", I think my body automatically tenses up the trapezius and capitis muscles to take off some of the weight of my body from the neck, so eventually these muscles get very overworked and feel terrible.

I've started doing kinetotherapy... I'm kind of tired from doing it in the last 4 days. Not much progress to report. I think I might be fucked for life and this might be my new reality, because whatever I do it doesn't work.
Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

vag

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Re: Raptor's log
« Reply #144 on: September 06, 2024, 11:09:12 am »
+3
Damn, sorry to hear.
I had a protrusion too. FWIW, resting it and then doing the prescribed "get back at it" progression/sequence will actually heal it 100%.
But it takes months and it's boring AF.
However:
i was unable to get out of bed when it was in full effect, had electrifying "needle" pains even when walking, i thought the whole training thing is over forever.
Well, here i am doing 140kg belt-less deadlifts and running half marathons at 50y.o.
Each case is different ofc, what I'm trying to say is: stay focused,  be patient, heal it carefully and correctly and you'll get to 100% again.

best wishes for a fast good recovery man!
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

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Re: Raptor's log
« Reply #145 on: September 09, 2024, 04:42:18 pm »
+1
There's something weird that is going on, as well. You see, I've been playing on my Playstation 5 for quite a while since 2022, when these symptoms appeared. And there's a certain position that I play in that gives me "stability" (in the sense that I can stay concentrated when playing, with the controller not wobbling around). And I've stayed in that position for hours, with my pecs contracted and hunched forwards. And ever since then these things appeared.

Yet another weird thing is that these weird symptoms appeared on 24th February 2022, when Russia invaded Ukraine. Maybe some unconscious mental event happened that is giving me these symptoms.

Alternatively, it's because I started jumping again in 2022 and because my right knee is messed up, I couldn't land properly and absorb the landing, so the shocks went to the spine.
Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

AGC

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Re: Raptor's log
« Reply #146 on: September 10, 2024, 08:27:35 pm »
+2
@Vag, you are an inspiration man! 140kg DL at 50 is very impressive.

Sorry to hear that Raptor, it seems like an issue that will heal as vag said, and doesn't necessarily lead to any further interventions if you stop now and let it heal, then get strong again.

vag

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Re: Raptor's log
« Reply #147 on: September 11, 2024, 10:54:42 am »
+1
@Vag, you are an inspiration man! 140kg DL at 50 is very impressive.

Thanks man, i really appreciate it although you are too kind.
I weigh 85kg on average and lift/do sports rather consistently for what, 17 consecutive years now? 1.65*BW DL ain't that much/difficult.
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

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Re: Raptor's log
« Reply #148 on: October 01, 2024, 08:27:43 am »
+1
Gym work 2:

Some kettlebell exercises

Bench press:

20x10
30x10
50x5
65x5
50x10


Glute cable pullbacks (each leg):

25x15
25x15

Leg extensions:

48x15
64x15

Leg curls:

48x15

Some kynetotherapy exercises

Bodyweight: 91.8 kg (+0.0 kg)
Sleep length&rating: 8h10m, 5/5
Exhaustion level: 9/10
Time of day/spent at gym: 13:34-14:03/29 min

Comments:

Tried some strength work, let's see how my body reacts.
Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

Raptor

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Re: Raptor's log
« Reply #149 on: October 03, 2024, 11:36:33 am »
+2
Gym work 3:

Cable pulls:

Wide grip, pronated: 48x10, 64x10
Closer grip, pronated: 64x8
Very close grip, supinated: 64x8
Narrow grip, neutral: 64x5

1-leg landmine deadlift:

barx10
bar+15kgx10x2

Leg curls:

64x10

Some kynetotherapy exercises

Bodyweight: 91.4 kg (-0.4 kg)
Sleep length&rating: 8h20m, 3/5
Exhaustion level: 9/10
Time of day/spent at gym: 13:39-14:13/34 min

Comments:

Forgot how tiring gym work is. Had bad sleep due to neck pain, but I played on my PS5 and stayed in that weird position, so I'm not surprised.
Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps