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Messages - Joe

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1006
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 11, 2019, 12:51:04 pm »
11-07-19

BW - 71.5

Workout

Chins
BW x 3
+ 8 x 2
+16 x 5
+24 x 4
+16 x 5, 5

Deadhangs
HC@24mm x 5s, 5s
HC@21mm x 5s
HC@18mm x 8s, 8s, 8s
3FD@18mm x 7s

Dips
BW x 5
+ 8 x 8, 8, 8

SS1A Kneeling Ab Wheel
BW x 10, 10, 10

SS1B German Hang
BW x 35s, 35s

Notes

Strong again today. Haven't hit +16x3x5 on chins yet, and I did it with a +24x4 in the middle, so that's nice. Deadhangs felt good too.

Bought an 8kg KB b/c (a) my GF wants to try out KB stuff and (b) it's the ideal weight to complete all the loading for chins/dips I'd ever need. Nice win-win.

Felt strong on ab wheel, alternating w/ hollow body stuff seems good.

Ankle still occasionally a bit buggy, but might go out for like a 15 min jog tmrw just to see how it holds up.

1007
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 09, 2019, 03:59:09 pm »
Quote from: LBSS on July 09, 2019, 12:32:55 pm
is there a reason you're doing chins rather than pull ups? i'd imagine pull ups have a more direct carryover to climbing because there's little to no pronated gripping on the wall.

Good question.

I find pullups a bit more tweaky on my elbows than chinups, and tbh my main goal is OAC moreso than getting better at climbing for the meanwhile (esp while ankle is still preventing me from climbing). Also I can move more weight so this feeds the ego, haha.

1008
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 07, 2019, 01:09:25 pm »
Quote from: adarqui on July 07, 2019, 02:06:14 am
that area I ran today was part of a little experiment. I've always loved running at this park, but wanted to see more of the area. It's impressive, basically 3 parks strung together where you can run on grass for pretty much all of it (~5 mi in one direction) - a runner's paradise for a Floridian. And it's near the everglades, so theoretically you can trek across some path and get to the everglades, and run on the embankment etc.. (which is kinda scary, but people do it - mostly cyclists ride out there).

in addition to that, it has nature areas (boardwalk-ish stuff throughout some forests), tons of lakes/canals, a water park, 3 dog parks, an amphitheater, and they hold state h.s./college XC meets there.

pretty sick.

it's a really beautiful area.. and unfortunately very expensive. but an affordable option pops up occasionally, luckily.

so long story short.. i'm trying to find a place out there. it's all homes near the park, no apartments etc.. so i've actually been looking to rent a house.

tried touring a few but they got rented out. going to tour one tomorrow which I actually like better than the other two. the back yard (beyond the fence and small canal) is basically right on the "everglades" (a huge portion of land which leads directly to the everglades).

i've checked out some apartments near work, "big city" life just isn't for me -> especially with two very active dogs. It's only slightly cheaper too.. the apartments near the beach (near my work) are pretty expensive. I hated having to use an elevator, and hearing the sounds of the city -> music from various restaurants, traffic, etc. Down by the swamp, you hear bugs/birds/nothingness, it's great.

so instead of finding a spot near work, i'm trying to find a spot near the swamp (20 min from work lmao, which is still closer than I am now (40 min)). i want to heal up, and just run/relax out there. lots of peace & quiet, not much traffic at all, safe, dog friendly, etc. If I lived out there & my injuries were healed, I could get my mileage way up very safely (all soft surfaces) with tons of visual stimulation because of how many different grass spots you can run.

i've been obsessing about this for a month or so.. want to find something soon & setup shop.

also, no roomates/living with family members etc. just me, 2 pups, and some long overdo relaxation.

 :ninja: :ninja: :ninja: :ibrunning:

#lifestuff

 :derp:

Sounds so nice. I sometimes get a bit overwhelmed living in a big city, and even though where I am is pretty quiet as far as relatively central London goes, I miss proper quiet. Hope I can move out to the country side one day.

1009
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 07, 2019, 01:00:16 pm »
07-07-19

BW - 71.9kg

Chins
BW x 3, 3
+5 x 2
+16 x 2
+24 x 1
+29 x 1
+40 x F (pulled to halfway)
+40 eccentrics x 12s, 10s, 10s

WG Pullups
+5 x 6

Deadhangs
HC@24mm x 5s, 5s
HC@21mm x 5s
HC@18mm x 6s, 6s, 6s [stopping well short of failure]

Dips
BW x 5
+5 (myo) x 12+3+3+3

KB OHP
16 x 8, 8

Hollow Body Hold
BW x 22s, 20s, 20s
hands by side x 30s

Notes

Played around a bit with chins. Plan was to try out heavy eccentrics, but on a whim I decided to attempt a single at the planned eccentric weight. Didn't think I'd manage the +40kg chinup, but it was actually super close. Pulled out of the bottom very fast but got stuck halfway (i.e. with upper arms parallel to ground). Just 90s rest between the eccentric sets, they weren't particularly near failure, either, and were super under control.

Really happy with how grip stuff felt! 6s on 18mm was also super under control and not that near failure.

Dips strong, +2 reps from last time.

A more traditional lifting session next time, probably.

Ankle still not 100%, but feeling good about running in a couple days, have managed to do like little jogs to cross a street quickly, or whatever, without issue, but am still taking it slow.

Highgate 10k was fun last night, seeing Steph Twell pull it out late against Salpeter was extremely hype.

1010
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 03, 2019, 12:15:26 pm »
03-07-2019

BW - 72.3kg

Workout

BW = 72.3

Chins
BW x 2, 2
+5 x 3
+16 x 1
+24 x 4  :personal-record: +1 rep
+18.5 x 3, 3, 3, 3

Deadhangs
w/u w/ p/u singles @ 24mm x 2
HC@24mm x 5s
HC@21mm x 10s, 10s, 10s
3FD@21mm x 10s, 10s

Dips
BW x 5
+5 (myo) x 10 + 3 + 3 + 2

Ab Wheel
BW x 8, 8

Hollow Hold
BW x 17s, 17s

Notes

Well, week off helped everything here progress, which is nice!

Hitting 4 reps @ 1.33xBW on chins is nice. Might try out deadhangs @18mm next week, that's the gold standard rung. I'll probs try to get down to 10s hang @ 15mm then start doing weighted hangs at 18mm.

1011
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 03, 2019, 10:31:43 am »
Quote from: Coges on July 03, 2019, 12:25:55 am
Quote from: LBSS on July 02, 2019, 11:07:05 pm
i was getting multiday headaches in the late winter and early spring. they went away for the most part when i started doing the kit laughlin jaw-neck mobilization sequence every day. ymmv but it might be worth incorporating into your day. only takes a couple minutes.

https://www.youtube.com/watch?v=QtH7lQrPoxU

Second this. You will feel incredible after doing this.

Just tried this out, love it thanks so much!!!

1012
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 02, 2019, 03:04:09 pm »
02-07-19

Ankle nearly fully better, recovery been good. Unfortunately have had this horrible tension headache for like 3 days that's made exertion very hard, so had to bail when I tried to lift. Hopefully back on track tmrw for some upper work.

1013
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 29, 2019, 04:17:29 pm »
29-06-19

Ankle is coming along. Can walk around if I move slowly/carefully, which means I'm less of a burden at home, at least. Been icing 20-30 mins every 2-3 hours, otherwise been trying to do regular ankle circles, etc.

If I try the knee to wall stretch on my right leg (the injured one that already had way worse mobility, glute problems, etc.) I can't get knee past my toes, lol. I'm sure this will improve as things heal, though, but that's the state of play at the mo.
 

1014
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 28, 2019, 10:32:52 am »
Quote from: LT3976 on June 28, 2019, 10:28:06 am
sucks about the ankle.  i turned mine pretty bad a few days ago. 
i don't ice anymore though.  i've found constant movement is the best cure....try to move it as often as possible through the fullest ROM you can....toe circles, dorsi and plantar flexion, etc.  mine doesn't sound like it's as bad as yours is, i'm able to walk on it ok, but i still have a lot of bruising and swelling.  if you can work through it now it will heal better without as much ankle stiffness as if you just immobilize it for a few days

yeah i totally agree with you -- gonna try to keep it moving as much as possible as you suggest! tyty

1015
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 28, 2019, 10:19:09 am »
28-06-19

Woke up and still couldn't put any weight on it. Went to A&E and was X-rayed, no bone damage just some ligament fuckitude, though they weren't very specific about that.

Anyway, can't walk and am on crutches. Hopefully better in a week or two. Am feeling pretty morose about this. Doing stuff around the flat is really fucking hard at the moment. Hopefully ankle recovers enough that I'm not a burden on my GF + can at least do some of the upper body workouts, otherwise I'll be feeling even worse.

1016
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 27, 2019, 06:26:36 am »
Yeah the match was from like 11.15 until 7.30, was a fun day. Hip a light tight today as I was basically sitting for the whole day, getting up to walk around even less than during revision period lol.

27-06-19

Run -- 3.45k in ~20mins

Notes

Landed in a pothole on the canal path and twisted my ankle really badly. Could barely put weight on it and hopped my way towards the street. A nice lady who was running stopped tp help me out and ordered me a cab home.

So fucking annoyed!!!!!!!!!!!!!!!!! Just as i was about to be able to pick up running volume and train climbing regularly again I pick up an injury that stops me from being able to do either. Hopefully it heals up okay, still pretty sore at this stage. Any ankle sprain pro-tips?

1017
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 25, 2019, 03:22:20 am »
25-06-19

Run -- 3.67mi in 36:00 [9:51 pace]

Workout - evening

BW - 72.9kg

Chins
BW x 3, 3
+5 x 2
+16 x 1
+18.5 x 3, 3, 3

Deadhangs
w/u w/ p/u singles x 2
HC@24mm x 5s
HC@21mm x 7s, 7s,
3FD@21mm x 8s, 8s

Dips (myo - 5 breath rest)
BW x 5
+5 x 2
+5 (myo) x 9+3+3+3

Wide grip scap pulls
BW x 10
+5 x 8

SS1A German hang
BW x 30s, 30s, 30s

SS1B ab wheel
BW x 10, 10

Hollow Body Hold
BW x 15s, 15s

Notes

Nice easy one. Should maybe vary my routes a bit more, lol.

Going to do some lifting this eve, am a bit sore from climbing still so should be interesting. Won't be able to do any training tomorrow -- going to see Pakistan v NZ in the cricket.

Reminded of the myo reps idea from LBSS, will probs use it for accessory sometimes.

Trying out scap pulls -- need to get strong in this way for one arm stuff later,, eventually will graduate to trying them one armed.

Lol so weak on hollow body holds, gotta build up to like easy 90s holds there

1018
Pics, Videos, & Links / Re: beast
« on: June 24, 2019, 07:16:09 am »


So many nuts strong climbers

1019
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 24, 2019, 04:58:04 am »
24-06-19

Run -- 3.67mi in 38:06 [10:23 pace]

Notes

Legs dead from Thur/Sat still, unsurprisingly. Just easy runs this week, but going to bump volume up a bit.

1020
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 23, 2019, 12:15:06 pm »
Quote from: adarqui on June 23, 2019, 11:07:37 am
Quote from: Joe on June 21, 2019, 12:31:28 pm
Done with exams! Woopwoop, results in a month. Until then mostly chill time.

nice!! congrats.

Quote from: Joe on June 22, 2019, 04:57:25 am
22-06-19

Friend convinced me to go do the local park run, went badly lol. Not surprising given I'm exhausted fro mexams, hungover and still very sore/tired from the Thursday workout.

21:30 [4:09, 4:13, 4:21, 4:45, 4:02]

Notes

That 4th k was awful, I had just sort of mentally given up -- mental drive sapped by exam season and not yet restored. I ran a 21:30 5k at this parkrun a month ago, though under much better conditions (not just personally, it was 12C/55F rather than 22C/72F...maybe i should do a training trip to florida/pakistan). Bit disappointed but don't think this is really reflective of (lack of) change in fitness. Anyway, no quality runs next week, just easy miles -- two hard sessions in three days here is plenty.

Edit: lol per the Parkrun site i ran exactly same time as a month ago (21:32)

lol nice. so much for completely chilling.

Quote
the route is a 2.5km loop so you can see the really fast people coming back round on it -- recognised Paul Martelleti (represented GB at 100km world champs) -- he ran a very casual looking 15:23

casual fast = always blows my mind :o

Was crazy, he just blew everyone away and didn't look like he was working _that_ hard. His PB is like 14:25ish, I think, so it was like a tempo pace for him I guess.

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