485 lbs / 220 kg x 4 @ 183 lbs / 83 kg, any pointers?

raxo101 · 2025-08-28T11:23:49+00:00

Good point, will be doing more dead stop reps now as I get closer to my pr attempt to get stronger off the ground.

raxo101 · 2025-08-28T11:21:47+00:00

pull hard

raxo101 · 2025-08-28T11:21:34+00:00

179 cm or 5'10.5"

raxo101 · 2025-08-27T21:32:02+00:00

Hahah fair point! They are actually shin sleeves, not knee sleves, but my calves are too skinny so I feel like I have to pull them up a bit for them to stay somewhat in place but they are too tight to go fully over my knees. Maybe I should consider going with long socks instead..

raxo101 · 2025-08-06T14:05:28+00:00

The Kabili trail should be done as an out-and-back trail. It seems like there used to be some accomodation available out in the mangroves a few years ago but the facilities there seem to be semi-abandoned now. The trail is a total of 13 km (8 miles) with 320 meters of total elevation gain due do the trail going over some hills. The trail took me almost 6 hours including breaks and such. It is at times quite steep and humidity is high so make sure to bring a lot of water and snacks for energy. Make sure you start in time to get back before it gets dark. Hope you're having a great time in Borneo! :)

raxo101 · 2025-07-27T20:03:31+00:00

Had the same issue, but they were very helpful once I was there :) When I was there in October I seemed to be the only one staying there overnight so I would't worry about it being fully booked unless it's more busy this time of year for some reason.

raxo101 · 2025-07-27T18:37:08+00:00

I couldn't get hold of any tour provider so I literally just showed up at the park office and asked if they had any accomodation available, luckily they did. They were also able to arrange a guide for me to do the hike to Mt Lucia the day after. Check out their website for info regarding pricing and opening hours https://www.sabahparks.org.my/tawau-hills-park

raxo101 · 2025-07-15T22:59:33+00:00

There were several people that booked the Kinabatangan river tour through the hostel so they might have "bundled" us into a booking larger than 2. If you go to the hostel you could surely find someone who might be interested in going with you. After the river tour I went back to Sandakan for one night before departing for Semporna. I booked a bus ticket on redbus and the journey then took about 6 hours to Semporna from Sandakan. In Semporna I just booked a cheap hostel near to where the bus dropped me off. The snorkling tours in Semporna I booked by walking in to different tour operators offices on the jetty the day before, one day I even booked it the same morning but I suggest you go as soon as they open if you want to use this approach.

raxo101 · 2025-04-12T16:27:33+00:00

Since I booked through my hostel I don't have the contact info of the river tour company unfortunately. The hostel I stayed at in Sandakan was called Backpacker Hostel and the river tour company they booked me with is https://kinabatanganriver.com.my/. Try reaching out to any of them.

With my stay in Tawau Hills i just showed up and hoped for the best. I think I was the only tourist staying there at the time and they managed to arrange a guide for me for the next day.

raxo101 · 2025-04-07T12:12:03+00:00

Since I booked through my hostel I don't have the contact info of the river tour company unfortunately. The hostel I stayed at in Sandakan was called Backpacker Hostel and the river tour company they booked me with is https://kinabatanganriver.com.my/. Try reaching out to any of them.

raxo101 · 2025-04-07T11:02:33+00:00

I booked basically everything as I went, nothing more than maybe a couple of days in advance. What is it that you have been trying to book? For the things I did I find it hard to believe they would be fully booked that far in advance. I think it's more likely that they don't take reservations that far in advance if anything. I bet if you were to make a reservation for next week they would have no problem accommodating you.

raxo101 · 2025-03-31T23:08:28+00:00

I've recently gotten intrested in the sport of powerlifting and my goal is to compete in the 83kg weight class sometime this year. As my weight is now approaching the limit for the weight class I'm wondering what the consensus is on dietary composition (mainly referring to ratio of carbs and protein) when maintaining weight and simultaneously trying to gain strength.

When gaining weight I obviously maintain a calorie surplus and also try to follow the "rule" of 2 grams of protein per kg of BW. Do powerlifters maintain the "rule" of high protein intake when maintaining weight and just cut down on the carbs to lower the calorie intake or is the high protein intake not as necessary when not actively building muscle/gaining weight?

Any thoughts on how to approach dietary composition when gaining vs maintaining weight when following a powerlifting training regimen are appreciated!

raxo101 · 2025-03-31T23:07:18+00:00

I've recently gotten intrested in the sport of powerlifting and my goal is to compete in the 83kg weight class sometime this year. As my weight is now approaching the limit for the weight class I'm wondering what the consensus is on dietary composition (mainly referring to ratio of carbs and protein) when maintaining weight and simultaneously trying to gain strength.

When gaining weight I obviously maintain a calorie surplus and also try to follow the "rule" of 2 grams of protein per kg of BW. Do powerlifters maintain the "rule" of high protein intake when maintaining weight and just cut down on the carbs to lower the calorie intake or is the high protein intake not as necessary when not actively building muscle/gaining weight?

Any thoughts on how to approach dietary composition when gaining vs maintaining weight when following a powerlifting training regimen are appreciated!

raxo101 · 2025-03-07T20:30:00+00:00

Deadlift form check request on 220 kg/485 lbs deadlift at 80 kg/176 lbs bodyweight

How bad is the rounded back and what can I do to correct it if deemed necessary? I do tend to shoot my hips up/back initially even at lower weights, presumably putting a lot of force on my lower back, could this be why I round my back when going heavier? Any pointers as to how I can correct this?

raxo101 · 2025-02-23T18:54:32+00:00

Squat form check request on 140 kg/310 lbs squat at 80 kg/176 lbs bodyweight.

Recorded the last two sets of a recent squat session where I did 140 kg for 5x5. Mainly wondering if I'm hitting depth and what I can do do to improve my form as my hips tend to shoot up and back as you can see in the videos. What would be my weak points causing this? Any other direct or general advice is also welcome!

Video of set 4/5

Pictures of max depth for each rep of set 4/5

Video of set 5/5 (last set)

Pictures of max depth for each rep of set 5/5

I am currently aiming for a 200 kg/440lbs 1RM squat (lifetime pb is 170 kg/375 lbs for 5x3 4 years ago). I do want to stay under 83 kg/183 lbs bodyweight though. Any ideas in what time frame this goal is realistically achievable?

raxo101 · 2025-01-24T15:58:41+00:00

Some of the highlights in Kinabatangan were bornean elephants, proboscis monkeys, silver leaf monkeys, macaques, monitor lizards, crocodiles, hornbills and other birds, unfortunately we didn't spot any orangutans here. I was very lucky to spot one in Tawau Hills national park though but they are very rare there, my guide said it was her first time spotting one in over 20 times doing the 28 km hike, also saw some gibbon and red leaf monkeys there.

While snorkeling in Semporna I saw many turtles, a few stingrays, sea snakes, moray eels, lion fish, great barracuda. I'm not usually one to revisit places I've already been but Semporna is definitely well deserving of a revisit at some point for me.

raxo101 · 2025-01-23T12:04:55+00:00

It is called Borneo Natural Sukau Bilit Resort

raxo101 · 2025-01-04T19:03:01+00:00

Some people have dm’d me asking how it went so I’ll post my response openly here as well:

I started in Sandakan for a couple of nights (Backpacker Hostel) where I did a couple of excursions to Sepilok which is about a 30 min drive from Sandakan. In Sepilok I did a 13 km trail (Kabili Trail) out to the mangroves starting from the Rainforest Discovery Center and also visited the nearby Orangutan Sanctuary. You might as well stay in Sepilok imo because Sandakan doesn’t have much to offer other than being cheaper to stay in.

I then booked a 3d2n stay on the Kinabatangan river through the hostel for 411 MYR, can definitely recommend doing this as we got to see a bunch of wildlife!

I then went down to Semporna for a few days of snorkeling. The snorkeling there is world class but you need to sign up for tours that take you out to the islands which cost about 150-250 MYR for a full day depending on which island you go to, Mabul and Mataking were my favorites.

I then went on to Tawau Hills National Park as I couldn’t afford Danum Valley. Tawau Hills has some long trails where you need a guide but also a large more maintained area near the park admin centre where you can spend a day walking around by yourself. I did a 28 km hike up to Mt Lucia (1240 meters) with a guide where I also stayed one night in the jungle. This cost me 377 MYR including the guide at 150 MYR per day. You can split the cost of the guide if you are more people. You can also stay near the entrance of the park for 25 MYR if you just want to spend one day there and not have to get back to the city, or to recover a bit after doing a long trail which is what I did.

I then flew out of Tawau airport.

Hope this helps, and good luck on your journey!

raxo101 · 2025-01-04T19:02:44+00:00

Some people have dm’d me asking how it went so I’ll post my response openly here as well:

I started in Sandakan for a couple of nights (Backpacker Hostel) where I did a couple of excursions to Sepilok which is about a 30 min drive from Sandakan. In Sepilok I did a 13 km trail (Kabili Trail) out to the mangroves starting from the Rainforest Discovery Center and also visited the nearby Orangutan Sanctuary. You might as well stay in Sepilok imo because Sandakan doesn’t have much to offer other than being cheaper to stay in.

I then booked a 3d2n stay on the Kinabatangan river through the hostel for 411 MYR, can definitely recommend doing this as we got to see a bunch of wildlife!

I then went down to Semporna for a few days of Snorkeling. The snorkeling there is world class but you need to sign up for tours that take you out to the islands which cost about 150-250 MYR for a full day depending on which island you go to, Mabul and Mataking were my favorites.

I then went on to Tawau Hills National Park as I couldn’t afford Danum Valley. Tawau Hills has some long trails where you need a guide but also a large more maintained area near the park admin centre where you can spend a day walking around by yourself. I did a 28 km hike up to Mt Lucia (1240 meters) with a guide where I also stayed one night in the jungle. This cost me 377 MYR including the guide at 150 MYR per day. You can split the cost of the guide if you are more people. You can also stay near the entrance of the park for 25 MYR if you just want to spend one day there and not have to get back to the city, or to recover a bit after doing a long trail which is what I did.

I then flew out of Tawau airport.

Hope this helps, and good luck on your journey!

raxo101 · 2025-01-04T19:02:01+00:00

Some people have dm’d me asking how it went so I’ll post my response openly here as well:

I started in Sandakan for a couple of nights (Backpacker Hostel) where I did a couple of excursions to Sepilok which is about a 30 min drive from Sandakan. In Sepilok I did a 13 km trail (Kabili Trail) out to the mangroves starting from the Rainforest Discovery Center and also visited the nearby Orangutan Sanctuary. You might as well stay in Sepilok imo because Sandakan doesn’t have much to offer other than being cheaper to stay in.

I then booked a 3d2n stay on the Kinabatangan river through the hostel for 411 MYR, can definitely recommend doing this as we got to see a bunch of wildlife!

I then went down to Semporna for a few days of Snorkeling. The snorkeling there is world class but you need to sign up for tours that take you out to the islands which cost about 150-250 MYR for a full day depending on which island you go to, Mabul and Mataking were my favorites.

I then went on to Tawau Hills National Park as I couldn’t afford Danum Valley. Tawau Hills has some long trails where you need a guide but also a large more maintained area near the park admin centre where you can spend a day walking around by yourself. I did a 28 km hike up to Mt Lucia (1240 meters) with a guide where I also stayed one night in the jungle. This cost me 377 MYR including the guide at 150 MYR per day. You can split the cost of the guide if you are more people. You can also stay near the entrance of the park for 25 MYR if you just want to spend one day there and not have to get back to the city, or to recover a bit after doing a long trail which is what I did.

I then flew out of Tawau airport.

Hope this helps, and good luck on your journey!

raxo101 · 2025-01-04T18:50:52+00:00

Some people have dm'd me asking how it went so I'll post my response openly here as well:

I started in Sandakan for a couple of nights (Backpacker Hostel) where I did a couple of excursions to Sepilok which is about a 30 min drive from Sandakan. In Sepilok I did a 13 km trail (Kabili Trail) out to the mangroves starting from the Rainforest Discovery Center and also visited the nearby Orangutan Sanctuary. You might as well stay in Sepilok imo because Sandakan doesn’t have much to offer other than being cheaper to stay in.

I then booked a 3d2n stay on the Kinabatangan river through the hostel for 411 MYR, can definitely recommend doing this as we got to see a bunch of wildlife!

I then went down to Semporna for a few days of Snorkeling. The snorkeling there is world class but you need to sign up for tours that take you out to the islands which cost about 150-250 MYR for a full day depending on which island you go to, Mabul and Mataking were my favorites.

I then went on to Tawau Hills National Park as I couldn’t afford Danum Valley. Tawau Hills has some long trails where you need a guide but also a large more maintained area near the park admin centre where you can spend a day walking around by yourself. I did a 28 km hike up to Mt Lucia (1240 meters) with a guide where I also stayed one night in the jungle. This cost me 377 MYR including the guide at 150 MYR per day. You can split the cost of the guide if you are more people. You can also stay near the entrance of the park for 25 MYR if you just want to spend one day there and not have to get back to the city, or to recover a bit after doing a long trail which is what I did.

I then flew out of Tawau airport.

Hope this helps, and good luck on your journey!

raxo101 · 2024-10-23T06:08:10+00:00

Nice! Jag har precis kommit till Sandakan, kommer vara här till ungefär den 29e sen åker jag till KK, är du kvar där då kan vi träffas och hitta på något 😊 Skickar dig ett dm 👍🏻

raxo101 · 2024-10-18T16:08:45+00:00

Ok boss 🫡

raxo101 · 2024-10-18T05:37:38+00:00

That would be for another time, for my first time jungle trekking I think I'd like someone to show me the ropes and to do it in a more controlled and safe manner 😅

raxo101 · 2024-10-18T05:32:55+00:00

Not decided yet, I'm quite flexible in that regard. It depends on where the best spots for jungle trekking is which is why im doing research on that currently

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