Author Topic: Raptor's strength & power journal  (Read 201695 times)

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n00bEM

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Re: Raptor's strength & power journal
« Reply #15 on: October 18, 2010, 02:54:42 am »
0
Yeah well I never drank, smoked (cigarettes or anything else) or even drank coffee. My mom drinks coffee so I hear her over and over how "she needs to drink it or else" so I was like "what if I don't start with it so I can stay away from that".

People are stupid. Sometimes I think, if I were to do all these stupid things people usually do, how would I feel then?

Yeah, I'd recommend just adopting a sort of "good for them" attitude to whatever people around you do man. If you show how enthusiastic you are about your goals and aspirations, and explain how positive they are, people usually accept how you are "different" and think highly of you.
23 Years
6'0
91kg / 200lb
SVJ-27/28 inches
RVJ- 31 inches
SLVJ-34 inches

n00bEM

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Re: Raptor's strength & power journal
« Reply #16 on: October 18, 2010, 02:57:28 am »
0
.


PS. Yes I do obsess about vert, it's like my sole reason to live, I don't have too many if any passions in life... I just am not attracted to too many things because they all are hypocritical in some ways... I look around and see how fake people are and pretend to like stuff only because of money or other hidden reasons and imagine myself doing that and hating it, so I keep it "real". I just hate people in general, they're so stupid (at least I'm crazy, but I don't think I'm stupid (not enough to hate myself, at least)).

I understand your hate of people man most people are sheeple. I'm in highschool so its pretty fucking bad if you don't smoke weed or drink people treat you differntly and won't really hang out with you.I have a couple good friends but thats about it. I'm cool with that though i got bigger aspirations then to be liked and fit in. So many fake people  just gotta ignore them and do what you do.

I've been there and done that man. Be confident in who you are, and be accepting of others. If you go to a party, have your water bottle with you and just tell people that you're a bit of a health freak and you don't drink or something. I had a few passionate athlete friends who did that and everyone I knew really respected them for it.
23 Years
6'0
91kg / 200lb
SVJ-27/28 inches
RVJ- 31 inches
SLVJ-34 inches

Raptor

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Re: Raptor's strength & power journal
« Reply #17 on: October 18, 2010, 03:37:10 am »
+2
Well I could write a short history of myself, maybe pretty interesting as a "lesson" (pretentious word) of life in general if anyone's interested. Where short = pretty long :P

n00bEM

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Re: Raptor's strength & power journal
« Reply #18 on: October 18, 2010, 03:39:50 am »
0
Go ahead if you want. I'm also interested in your current injury situation and what kinda training phase you're in. I've just sort of started to develop jumper's knee myself actually.
23 Years
6'0
91kg / 200lb
SVJ-27/28 inches
RVJ- 31 inches
SLVJ-34 inches

Raptor

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Re: Raptor's strength & power journal
« Reply #19 on: October 18, 2010, 04:46:05 am »
+2
If I wasn't so stupid on going on with GHRs, and probably done low bar squats instead of high bar squats for so long, I wouldn't have this knee issue I'm currently having I suppose.

However, the low bar squats are a struggle as well because the pressure on the wrists, elbows and shoulders, and the ball slipping down my back are huge setbacks as well.

Raptor

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Re: Raptor's strength & power journal
« Reply #20 on: October 18, 2010, 04:59:45 am »
+1
I did 3x15 elevated feet situps + 3x10 ab wheel rollouts yesterday.

I need to get in bed much earlier, before 12 o'clock, that's like my top priority as I feel this is my obvious limiting factor in training and in life in general. It just screws me up bigtime staying late.

Raptor

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Re: Raptor's strength & power journal
« Reply #21 on: October 18, 2010, 03:53:55 pm »
+1
I FEEL THE BURN, BABY! GENETICALLY DIFFERENT!

I went to the gym and stayed only ~35 minutes. Did just good, felt very good.

Workout 2 (upperbody 1/H1):

Bench press: 40x10, 40x10, 40x10, 40x9 (with wider grip, wtf?)
Triceps cable pulldowns: 15x10, 10x8, 10x10 with a different handle
Chinups: 5 (only one set) supersetted with overhead cable pulldowns: 56x10, 64x8, 56x8
Shoulder lateral raises ++ overhead press with dumbbells: 5kgx8++5x8, 5x6++5x8

Comments: A very short workout, kind of like the perfect workout in terms of time efficiency and good intensity, only ~35 minutes long. Just went to the gym, done my thing, and gone home (I stay 3 minutes away from the gym). So it was great.

40 kg is still "heavy" for the bench press if I do a lot of volume, but I can feel the BURN. Wanna feel the burn? Light a match! (or so says Fred Hatfield). Well, I didn't needed a match this time. I suck terribly at my triceps, you can't believe it. A great reason why I shoot the way I shoot it. ICE COLD BABY, ICE COLD. OK, enough with the Brucie jokes.

Well anyway, I tried to do pullups instead of chinups and I couldn't do A SINGLE FUCKING ONE. I have no idea why, I mean, theoretically, I wasn't supposed to be that tired in the back to do them from the bench pressing and triceps pulldowning and whatever, but...

So this is my first hypertrophy workout for the upperbody. I will use the same 40 kg bar for the next one since I didn't get all the reps in for this one.

Bodyweight at the gym: 82.8 kg
Rating: 8

Raptor

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Re: Raptor's strength & power journal
« Reply #22 on: October 18, 2010, 05:32:17 pm »
+1
Also did 3x10 ab wheel rollouts.

I experimented a bit with the bar position at the gym, this time putting the bar IMMEDIATELY under the scapulas and not so low as I was doing before. A definite improvement in terms of arm strain. I will use that position at the next squat workout.

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Re: Raptor's strength & power journal
« Reply #23 on: October 19, 2010, 04:11:48 pm »
+1
Home workout (rest day):

2x12 single leg calf raises with 24 kg kettlebell "supersetted" with 30s stretch
1x12 single leg calf raises with bodyweight (better ROM) "supersetted" with 30s stretch

3x10 ab wheel rollouts

Raptor

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Re: Raptor's strength & power journal
« Reply #24 on: October 21, 2010, 05:01:54 pm »
+1
Workout 3/(lower body 2/H2):

Low bar squat: 50x5, 70x5, 82.5x8x3
Lunges++Leg curls: 50x5++56x8 each side, 50x5++56x8 each side, 50x5 backward lunges++56x8 each side, 120x4 bilateral leg curls
Vertical cable pulls (to back and to chest): 56x8 front and back, 64x5 front and back, 56x8 front and back
Ab wheel rollouts: 3x10 (at home)

Comments: Decent workout. Went on with the low bar squats, wide grip on the bar, and the wrists started to hurt like hell. Put on some gym gloves and it was a little better. Then, at the last set, I decide to NARROW the grip instead of widening it, and guess what? It was much better. There was that back shelf that started to form and the bar was staying there so it was much less strain on the wrists and arms in general. So I was happy with that.

Still, 82.5 kg felt kind of heavy ... I guess me training at 22 o'clock after being tired and all that, in that neon-illuminated gym without too much air in it are the reasons. I need to focus more.

Then, the lunges felt pretty hard. I was planning on doing 8 reps per set but ended up going with 5... I was just dead muscle wise. Leg curls worked great.

Rating: 8
Bodyweight: 83.8 kg

Took two scoops of of protein powder after the workout => 100 g of protein.
« Last Edit: October 21, 2010, 05:04:14 pm by Raptor »

adarqui

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Re: Raptor's strength & power journal
« Reply #25 on: October 22, 2010, 05:28:38 am »
0
Workout 3/(lower body 2/H2):

Low bar squat: 50x5, 70x5, 82.5x8x3
Lunges++Leg curls: 50x5++56x8 each side, 50x5++56x8 each side, 50x5 backward lunges++56x8 each side, 120x4 bilateral leg curls
Vertical cable pulls (to back and to chest): 56x8 front and back, 64x5 front and back, 56x8 front and back
Ab wheel rollouts: 3x10 (at home)

Comments: Decent workout. Went on with the low bar squats, wide grip on the bar, and the wrists started to hurt like hell. Put on some gym gloves and it was a little better. Then, at the last set, I decide to NARROW the grip instead of widening it, and guess what? It was much better. There was that back shelf that started to form and the bar was staying there so it was much less strain on the wrists and arms in general. So I was happy with that.

Still, 82.5 kg felt kind of heavy ... I guess me training at 22 o'clock after being tired and all that, in that neon-illuminated gym without too much air in it are the reasons. I need to focus more.

Then, the lunges felt pretty hard. I was planning on doing 8 reps per set but ended up going with 5... I was just dead muscle wise. Leg curls worked great.

Rating: 8
Bodyweight: 83.8 kg

Took two scoops of of protein powder after the workout => 100 g of protein.

ya man, if i use a wide grip on squat it wrecks my shoulders.. i always go very narrow so that everything is very tight.

peace man

Raptor

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Re: Raptor's strength & power journal
« Reply #26 on: October 23, 2010, 04:12:00 am »
+1
Yeah and the wrists are more aligned as well, they're less at an angle vs the bar.

So you low bar squat now?

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Re: Raptor's strength & power journal
« Reply #27 on: October 23, 2010, 04:15:56 am »
+1
Workout 4 (upperbody 2/H2):

Bench press: 40x10, 40x10, 40x10, 40x8
Triceps cable pulldowns: 10x10, 15x10, 15x8 with ropes
Very narrow grip ("^"handle) back cable pulls: 64x10, 80x5 (that ruled)
Shoulder lateral raises ++ overhead press with dumbbells ++ front raises: 5x8++5x5++5x8 two times

Comments: Pretty good workout. I still can't get past that 4th set of bench presses with 10 reps... will see the other week.

Did not do the ab wheel rollouts because I couldn't have been able to hold the ab wheel and press on the ground with it.

Bodyweight at the gym: 84.4 kg
Rating: 8

adarqui

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Re: Raptor's strength & power journal
« Reply #28 on: October 23, 2010, 07:06:12 pm »
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Yeah and the wrists are more aligned as well, they're less at an angle vs the bar.

So you low bar squat now?

i've aways been pretty much a low bar squatter.. it's a little higher than strict low, but it's not high.. i never have the bar on the very top of my traps near my neck.

pz

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Re: Raptor's strength & power journal
« Reply #29 on: October 24, 2010, 04:31:03 am »
+1
Have you ever squatted high? If so, how did it feel?