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[Raptor Rep]

Training Update - fuelled by @Raptor Labs @Raptor Rep

Training has been nothing short of phenomenal lately with strength, recovery, and execution all in sync. Every single session has brought progress in one form or another, whether that’s an increase in load, additional reps, or simply improved execution. At this stage, I place execution above all else; it’s the truest marker of progression and control, and the foundation that ensures every rep contributes meaningfully to long-term growth.

Programming for myself continues to be one of the most enjoyable parts of the process. I’ve managed to structure the training week so recovery is perfectly timed — by the time I revisit each muscle group, I’m just perfectly recovered enough to perform at my highest capacity and as I have a truer perspective on my recovery capacity than anyone external it is so easy to make decisions I know will benefit me best. Set volume is being escalated gradually and cautiously, which is allowing strength to build consistently across all lifts without any accumulated fatigue or performance drop-off.

Below is a look at one of my recent posterior sessions from last week:

• Panatta Adductor: 100 x 16 (4-second eccentrics and 2-second holds in both the lengthened and shortened positions — our gym doesn’t allow gym pins anymore, which is honestly making me consider moving gyms over it)
• Unilateral Panatta High to Low Row: 80 x 10
• Panatta Seated Hamstring Curl: 80 x 20 (3-second eccentrics, 1-second pause in the stretch — no gym pin)
• Chest-Supported T-Bar Row: 90 x 9, back-off 80 x 9
• Glute Drive: 120kg x 21
• Romanian Deadlift: 160kg x 14
• Rope Hammer Cable Curl: 145 x 18

I’m still refining some of my working weights across a few lifts. Some of the progressions have been so significant that I’ve ended up well outside my target rep ranges, but I’d rather take a set all the way to true mechanical failure than stop short with reps in reserve. Each session is giving me clearer feedback on where to adjust for next time, and overall performance is trending upward across every movement pattern.

Training feels purposeful, productive, and aligned with where I need to be at this stage — strength is climbing, recovery feels excellent, and my body is handling the workload perfectly.

incredible updates brother, glad to hear you're back in the gym and everything on point again.

Looking unreal as always

 

[2Thick]

Training Update - fuelled by @Raptor Labs @Raptor Rep

Training has been nothing short of phenomenal lately with strength, recovery, and execution all in sync. Every single session has brought progress in one form or another, whether that’s an increase in load, additional reps, or simply improved execution. At this stage, I place execution above all else; it’s the truest marker of progression and control, and the foundation that ensures every rep contributes meaningfully to long-term growth.

Programming for myself continues to be one of the most enjoyable parts of the process. I’ve managed to structure the training week so recovery is perfectly timed — by the time I revisit each muscle group, I’m just perfectly recovered enough to perform at my highest capacity and as I have a truer perspective on my recovery capacity than anyone external it is so easy to make decisions I know will benefit me best. Set volume is being escalated gradually and cautiously, which is allowing strength to build consistently across all lifts without any accumulated fatigue or performance drop-off.

Below is a look at one of my recent posterior sessions from last week:

• Panatta Adductor: 100 x 16 (4-second eccentrics and 2-second holds in both the lengthened and shortened positions — our gym doesn’t allow gym pins anymore, which is honestly making me consider moving gyms over it)
• Unilateral Panatta High to Low Row: 80 x 10
• Panatta Seated Hamstring Curl: 80 x 20 (3-second eccentrics, 1-second pause in the stretch — no gym pin)
• Chest-Supported T-Bar Row: 90 x 9, back-off 80 x 9
• Glute Drive: 120kg x 21
• Romanian Deadlift: 160kg x 14
• Rope Hammer Cable Curl: 145 x 18

I’m still refining some of my working weights across a few lifts. Some of the progressions have been so significant that I’ve ended up well outside my target rep ranges, but I’d rather take a set all the way to true mechanical failure than stop short with reps in reserve. Each session is giving me clearer feedback on where to adjust for next time, and overall performance is trending upward across every movement pattern.

Training feels purposeful, productive, and aligned with where I need to be at this stage — strength is climbing, recovery feels excellent, and my body is handling the workload perfectly.

those are some huge arms wow @PassiveHulk I'm going to have to start following your Log more closely and seeing your secrets to those big arms. I see you do a lot of rows

 

[Ulter]

Training Update - fuelled by @Raptor Labs @Raptor Rep

Training has been nothing short of phenomenal lately with strength, recovery, and execution all in sync. Every single session has brought progress in one form or another, whether that’s an increase in load, additional reps, or simply improved execution. At this stage, I place execution above all else; it’s the truest marker of progression and control, and the foundation that ensures every rep contributes meaningfully to long-term growth.

Programming for myself continues to be one of the most enjoyable parts of the process. I’ve managed to structure the training week so recovery is perfectly timed — by the time I revisit each muscle group, I’m just perfectly recovered enough to perform at my highest capacity and as I have a truer perspective on my recovery capacity than anyone external it is so easy to make decisions I know will benefit me best. Set volume is being escalated gradually and cautiously, which is allowing strength to build consistently across all lifts without any accumulated fatigue or performance drop-off.

Below is a look at one of my recent posterior sessions from last week:

• Panatta Adductor: 100 x 16 (4-second eccentrics and 2-second holds in both the lengthened and shortened positions — our gym doesn’t allow gym pins anymore, which is honestly making me consider moving gyms over it)
• Unilateral Panatta High to Low Row: 80 x 10
• Panatta Seated Hamstring Curl: 80 x 20 (3-second eccentrics, 1-second pause in the stretch — no gym pin)
• Chest-Supported T-Bar Row: 90 x 9, back-off 80 x 9
• Glute Drive: 120kg x 21
• Romanian Deadlift: 160kg x 14
• Rope Hammer Cable Curl: 145 x 18

I’m still refining some of my working weights across a few lifts. Some of the progressions have been so significant that I’ve ended up well outside my target rep ranges, but I’d rather take a set all the way to true mechanical failure than stop short with reps in reserve. Each session is giving me clearer feedback on where to adjust for next time, and overall performance is trending upward across every movement pattern.

Training feels purposeful, productive, and aligned with where I need to be at this stage — strength is climbing, recovery feels excellent, and my body is handling the workload perfectly.

chest supported tbar row are some of my favorites. nice also on the glute drive. important exercises to include @PassiveHulk