Recent Posts

Pages: 1 ... 8 9 [10]
91
Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on May 13, 2025, 11:20:19 am »
Gym work 20:

Bench press:

20x6
20x6
40x6
60x4
60x3
55x5 (will use 55 kg next time)

High bar full squat:

20x6
65x10
65x10
65x10 (neck pain from the bar, even with padding on)

Landmine one-arm push press:

17.5x10
17.5x10

Landmine one-leg deadlifts:

20x10 (each leg)
25x10 (each leg, very good)

Leg curls:

72x10
72x10
72x10 (very explosive)

Seated V-grip pulls:

DND

Bodyweight: 90.7 kg (-0.2 kg)
Exhaustion level: 8/10

Comments:

Neck pain from the squats, I might switch to BSS. Bench press was very weak, will downgrade to 55 kg. The landmines were very good, leg curls were super strong.
92
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on May 13, 2025, 07:50:54 am »
- run 57:47, 9.94 km
raining but mild temperature. very recovery, HR in the 120s.
93
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by LBSS on May 12, 2025, 01:39:37 pm »
weird.
94
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on May 12, 2025, 12:20:29 pm »
12-05-25

Chin
+50 x 1

OAC
Negative x 1, 1

Zercher
110 x 4

Incline Fly
20 x 7, 5

Incline Curl
20 x 12, 10 [bench at different angel made it a lot harder]

Lateral
20 x 16+12, 12+10

Wide Pullup
+20 x 8 + BWx9

Dips
BW x 12+7+5

Notes

Furthering the uncanny parallels with LBSS, as predicted by the "grim" feeling, I had a headache rest of the day and through the night. Managed to sleep eventually but not pleasant. Gone in the morning until...an incredible thunderstorm broke out during a lateral raise set. Exactly at that moment I got a different epic headache radiating from right trap up to top right of skull.

I do often get pretty bad headache with pressure chage/sudden weather shifts, but then it also hit my neck/trap which is a bit unusual. That area was cramping some yesterday evening. probably just perfect storm of a...a storm, needlessly hard run, and poor hydration management in the afternoon (tho I was really ploughing back the water all evening to try to catch up, just felt like it "wasn't absording" somehow -- not an electrolytes issue i think had lots of salt, fruit etc).

Anyway, headache + storm means no run today, which was probably a good idea anyway.
95
Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on May 12, 2025, 11:50:17 am »
May 11-17 , 2025

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. 2Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

May Week 3 of 4 BW 206-210

Sun May 11

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

3:00 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

Mon May 12

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

* left glute tenderness still there. its not stopping me from doing a good paused 405. keeping bw same a little lower but still at 208-210

6:00 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

Tue May 13

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

7:00 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

Wed May 14

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

7:00 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

Thur May 15

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

7:00 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

Fri May 16

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

7:00 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

Sat May 17

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

7:00 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5
96
Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on May 12, 2025, 10:03:47 am »
Track work 3:

400m jog
Dynamic warm up
2x20m gradual build-up
--------------------------
Rudiment hops (forward, backwards and laterally) x 10m
3x10m (all out)
3x20m (all out)
Small box depth jump onto medium box then depth jump x 5
Medium box depth jump onto small box then depth jump x 5
Small box back-and-forth jumps on and off the box x 10
Medium box single leg lunge jump (right leg problematic) x 5
--------------------------
Static stretching

Bodyweight: 91.1kg

Comments: The short distance sprints felt all effort but they look pretty slow on camera. It was cold outside so I used long pants which kind of slow me down. Depth jumps were pretty good, even if not too high.
97
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on May 12, 2025, 07:23:23 am »
slightly uncanny, haha

in re: not "wiping myself out," pretty big fail on that front. a few hours later, i got what i am pretty sure is an exertion headache, basically a shorter-lived but just as severe version of the debilitating headaches i've gotten after each of the half marathon races i've run, and the ten-miler. first time that's happened to me after an ordinary run, which is a little worrisome. the last time i did surges during a long run, a month ago, the intervals were longer and faster, and absolutely no problem. it's not hydration or diet related, i don't think, since i brought and drank 400mL water and 400mL electrolyte beverage and had plenty of gel, and drank more water with a little salt and also some chocolate milk after i got home. urine's been clear.

from intertube research, that leaves two possibilities:
1. tension - possible, given my extensive history of tension headaches and the location of the pain on my left temple, but i'm dubious because it did not respond positively to pressure on the site of pain or in my neck and traps, which usually helps during a tension headache.
2. blood pressure spike - also possible, given my generally elevated blood pressure, which i manage through medication. but again, why yesterday? maybe because it was warmer and i'm not heat-adapted yet? hope it's that simple.

i wrote to my doctor last night, after it ebbed enough for me to look at the screen, and will also ask my PT about it today.
98
Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on May 11, 2025, 01:01:02 pm »
After two days of rest went in the park and was recovered about 80%. Had a few games and had over 10-15 dunks, including 3 in-game dunks on the low rim, which hasn't happened in about ~10 years, one of which was a facial. My vert seems to be about 28-30 inches. I think the track work makes the most difference to me at this point in time.

Bodyweight is 91 kg.
99
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by Joe on May 11, 2025, 12:25:37 pm »
Quote from: LBSS on May 11, 2025, 12:11:04 pm
- run 1:31:44, 16.92 km; 2 x 3km surges @ "marathon" effort pace (HR 150s-160s)
-- first surge started flat and then pretty steep uphill [4:28, 4:40, 5:02]
-- second surge was mostly downhill or flat until the last half km or so [4:28, 4:03, 4:26]
did the surges just to make it a little more challenging without wiping myself out. trying to do threshold surges when i'm still adjusting to the heat would be a recipe for pain. it's starting to get hot, 84 today, although humidity isn't too bad with dew point at 47 (T+DI 131). second long run in evo SLs, i tied them wrong somehow and they were feeling a little tight around the front of my ankles at the very end. wasn't an issue during the first run so not something to worry about, just noting it.

lol almost identical long run workouts!
100
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on May 11, 2025, 12:11:04 pm »
- run 1:31:44, 16.92 km; 2 x 3km surges @ "marathon" effort pace (HR 150s-160s)
-- first surge started flat and then pretty steep uphill [4:28, 4:40, 5:02]
-- second surge was mostly downhill or flat until the last half km or so [4:28, 4:03, 4:26]
did the surges just to make it a little more challenging without wiping myself out. trying to do threshold surges when i'm still adjusting to the heat would be a recipe for pain. it's starting to get hot, 84 today, although humidity isn't too bad with dew point at 47 (T+DI 131). second long run in evo SLs, i tied them wrong somehow and they were feeling a little tight around the front of my ankles at the very end. wasn't an issue during the first run so not something to worry about, just noting it.
Pages: 1 ... 8 9 [10]