Author Topic: Raptor's log (Read 14378359 times)

Raptor · « **Reply #255 on:** April 06, 2026, 12:36:00 pm »

Plyo 1 (in calisthenics park):

Dynamic warmup
-------------------
2x10m acceleration
2x30m sprint

2x10m rudiment hops (forward and backward)
2x20 pogos (ankle hops)
2x5 single leg depth drops (small box, around 15 cm)
2x5 single leg box jumps with single leg stuck landing (medium box, around 45 cm)

Felt good. Sprints felt good, although they take a lot out of me and I get very tired (whenever I do sprints I'm very intense). The box jumps gave me super fatigue in the legs but I performed them really well (great amortization and explosion off the ground).

Very happy with my first workout, especially given that I'm at 90 kg. They should be much better as I drop weight.

Raptor · « **Reply #256 on:** April 07, 2026, 09:58:56 am »

Gym work 73

I'm switching to a "summer program" and focusing more on plyo work and losing weight.

Bench press:

20x5
20x5
50x5
60x5
65x5 (difficult)
65x5 (5th rep was max attempt)
60x5 (dropped to 60 kg, decent)
50x9

Zercher squat:

40x8
40x8
40x8

Bodyweight Bulgarian split squat with focus on VMO recruitment:

10
10

Wall sits:

double leg @ 80 degrees x 20 seconds
single leg @ 60 degrees x 20 seconds (each leg)

Terminal knee extensions with band (each leg):

double band x 15
single band x 20
single band x 20

Cable kickbacks:

5 pins x 10
6 pins x 10

Seated calf raises:

20x12 (very slow eccentric)
20x12 (very slow eccentric)
20x12 (very slow eccentric)

Some static stretching (hip flexor, calf)

Rating: Good, weak bench
Bodyweight: 90.1 kg

Comments: Pretty good workout, although I just can't get over how bad my bench is. I don't find the right position to express any strength in it and any attempt to get over 5-6 reps makes me super tired (including muscularly). Leg work felt good, I will monitor how my knees react.

Raptor · « **Reply #257 on:** **Today** at 09:23:29 am »

Gym work 74

Medium bar squat, narrower stance, upright posture:

40x5
40x5
60x5
80x5 (very explosive)
100x5 (somewhat difficult but very explosive)
100x5 (somewhat difficult but very explosive)
80x5 (very explosive)

Landmine one-leg deadlift:

barx10
bar+20kgx8
bar+30kgx8
bar+40kgx8 all time

bar+30kgx8

Landmine press:

bar+20kgx10
bar+20kgx10

Leg curls:

80x10
80x10

Rating: Great
Bodyweight: 89.0 kg (-1.1 kg)

Comments: Great workout, explosive squatting and all time

in the landmine one-leg deadlifts. To make an idea on how difficult they are, a guy tried them and could barely lift half of what I lifted today for 8 reps. In fact, the limiting factor was grip strength, after the 5th rep or so the grip starts failing. Tremendous glute fatigue after them, the leg is shaking. Given that I'm over 1 kg lighter than my last workout, this is great progress.

LBSS · « **Reply #258 on:** **Today** at 10:36:54 am »

out of curiosity, what do you find is different or better about landmine SLDL versus just using a dumbbell?

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Author Topic: Raptor's log (Read 14378359 times)

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