1066
800m+ Running and/or Conditioning / Re: The Misc Running News Thread
« on: September 15, 2019, 08:26:25 am »
New WR from Kamworor! 58:01!
Show Posts
This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.
1067
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 13, 2019, 12:32:42 pm »
13-09-19
Run
3.30mi in 29:50 [9:02 pace]
Notes
Decent. Am out of running shape, looking forward to it coming back. Ankle a little twinge when I went up a short but still incline near the end of the run -- makes sense, tired calf and limited ROM means hills cause me to get to that sore end range easily.
Yeah, plan is just to have a few easy runs a week, not going to be tempted to do anything hard until I've got the OAC or am putting that on the backburner. Just want to improve general fitness, get back into running shape so I'm not useless at adarq squad parkrun meetups
Run
3.30mi in 29:50 [9:02 pace]
Notes
Decent. Am out of running shape, looking forward to it coming back. Ankle a little twinge when I went up a short but still incline near the end of the run -- makes sense, tired calf and limited ROM means hills cause me to get to that sore end range easily.
nice! it's an interesting combo: "run + climb (oac/pulls)". running keeps my pulls feeling decent, dno why. dips usually weaken but pulls stay strong - if i'm getting decent run volume / occasional speed work etc. the bf% improvements also help obviously.
just keep the running ez. don't go crazy with it and back off if you feel anything nagging - another one or two day's rest won't cause any setbacks. can always walk/run too, if you want to just stick to a schedule & aren't feeling too great.
pc!
Yeah, plan is just to have a few easy runs a week, not going to be tempted to do anything hard until I've got the OAC or am putting that on the backburner. Just want to improve general fitness, get back into running shape so I'm not useless at adarq squad parkrun meetups
1068
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 13, 2019, 12:23:56 pm »wednesday
- run 11.47km in 59:02
ran to and then around in victoria park. beautiful, got turned around a few times, went a bit farther than i intended.
This is where I do 90% of my running. It's gorgeous. Nice little food/produce market on Sundays too.
I actually ran there Wednesday too, maybe we went passed each other that day.
1069
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 12, 2019, 03:34:51 pm »
12-09-19
Plan going forward is something like this:
weighted chins 1x/week
OAC session 1x/week
run 3 or 4 x/week
Tomorrow will be a run, Saturday rest, Sunday weighted chins. OAC stuff for now seems to take too much out of me to be able to do it twice a week, and I feel like having some more rep work (even if it's just 3-5) on weighted chins is probably useful. Then as I get stronger and have adapted more to OAC worked I can drop the weighted chin stuff again.
OAC sessions will be focused on isometrics rather than eccentrics, since again they're a bit less draining. I'll do the 3-4x3-5s hangs w/ 40-60s rest session.
Feel a bit better having a vague structure again.
Plan going forward is something like this:
weighted chins 1x/week
OAC session 1x/week
run 3 or 4 x/week
Tomorrow will be a run, Saturday rest, Sunday weighted chins. OAC stuff for now seems to take too much out of me to be able to do it twice a week, and I feel like having some more rep work (even if it's just 3-5) on weighted chins is probably useful. Then as I get stronger and have adapted more to OAC worked I can drop the weighted chin stuff again.
OAC sessions will be focused on isometrics rather than eccentrics, since again they're a bit less draining. I'll do the 3-4x3-5s hangs w/ 40-60s rest session.
Feel a bit better having a vague structure again.
1070
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 11, 2019, 12:26:37 pm »
11-09-19
Run
2.92mi in 27:21 [9:20 pace]
Run
2.92mi in 27:21 [9:20 pace]
1071
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 10, 2019, 09:48:43 am »- run 9.43 km in 52:59
first 4km with gf, extra slow because she was struggling on the back-to-back. explored olympic park, it's nice. about 1.5km in the other direction from where we're staying from the park we ran to yesterday, and more pleasant to get to (less time on busy roads).
- stretch
Canal path in the Olympic Park is where I fucked up my ankle in a pothole, so watch out for that
1072
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 09, 2019, 06:59:55 am »
09-09-19
BW - 70.1
Workout
Chins
BW x 3, 3
+ 8 x 2
+ 16 x 1
+ 32 x 1
Assisted OAC
-10.5 x 1
-8 x 1
-16 x 1
OAC ISO @ 120*
-8 x 5s
OAC ISO @90*
-8 x 8s, 8s
Assisted OAC
-24 x 1
Deadhangs
HC@24mm
BW x 5s, 5s
HC@21mm
BW x 5s
HC@18mm
BW x 5s, 22s, 17s
3FD@18mm
BW x 22s, 18s
Dips
BW x 5
+8 x 3
+16 x 8, 7, 6
Notes
Morning rather than evening workout, felt a little flat. Assisted OACs seem pretty good, though TBH i like them more for the statics than for the full movement -- just feels a little distant from the actual exercise. Really hard to get multiple reps too. Anyway, might try out that 4x3-5s w/ short rest protocol I was using for two arm chins with this. Or maybe I should just go back tp trying to push up chins?
Just need to pick something I think is going to work for me and stick with it.
Edit: anyway, only need to get 8kg stronger and I'll have an OAC. Simultaneously sounds like a lot and not a lot.
BW - 70.1
Workout
Chins
BW x 3, 3
+ 8 x 2
+ 16 x 1
+ 32 x 1
Assisted OAC
-10.5 x 1
-8 x 1
-16 x 1
OAC ISO @ 120*
-8 x 5s
OAC ISO @90*
-8 x 8s, 8s
Assisted OAC
-24 x 1
Deadhangs
HC@24mm
BW x 5s, 5s
HC@21mm
BW x 5s
HC@18mm
BW x 5s, 22s, 17s
3FD@18mm
BW x 22s, 18s
Dips
BW x 5
+8 x 3
+16 x 8, 7, 6
Notes
Morning rather than evening workout, felt a little flat. Assisted OACs seem pretty good, though TBH i like them more for the statics than for the full movement -- just feels a little distant from the actual exercise. Really hard to get multiple reps too. Anyway, might try out that 4x3-5s w/ short rest protocol I was using for two arm chins with this. Or maybe I should just go back tp trying to push up chins?
Just need to pick something I think is going to work for me and stick with it.
Edit: anyway, only need to get 8kg stronger and I'll have an OAC. Simultaneously sounds like a lot and not a lot.
1073
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 08, 2019, 04:48:52 pm »got visa, leaving for london in ~15 minutes. our expected place to stay tonight fell through and i can't reach my gf now to confirm booking an airbnb so might have to leave for the airport without knowing my actual destination tomorrow, lol. heeeere we go.
oh shit! i hope that works out all right tonight! am afraid i'm not able to offer you a place to stay as i'm not in town tonight, but if you need a hand getting settled in the coming weeks hmu
thanks man. we found a great airbnb, thank god. gonna be here the next few weeks while we look for places to live. we'll probably end up in the east, mile end/bow or out here. where's your gf live?
We're also in east london, and Mile End is my nearest parkrun, so if you end up out there we could do some regular training runs together.
Am sadly not free for parkrun next week (14/9), but would be keen to get involved in future adarq.org squad parkruns, though!
Btw, I've heard Singburi on Leytonstone High Road is one of the best thai places in london, so maybe check that out
1074
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 08, 2019, 12:03:21 pm »
08-09-19
Workout
Stationary bike, 30 mins aiming for ~120 HR
Notes
Wanted to run but am going to take it slow before going to back-to-back days to protect ankle. Had a desire for some extra activity, though, so did this.
Chinning sesh tmrw. Will probably mess around with assisted OAC stuff.
Workout
Stationary bike, 30 mins aiming for ~120 HR
Notes
Wanted to run but am going to take it slow before going to back-to-back days to protect ankle. Had a desire for some extra activity, though, so did this.
Chinning sesh tmrw. Will probably mess around with assisted OAC stuff.
1075
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 07, 2019, 10:46:25 am »
07-09-19
Run
1.98mi in 18:42 [9:25 pace]
Notes
Quick one to test the ankle out. A little stiff for first half mile or so, and a little stiff afterwards, but no pain as such. Time to start building back up!!
Run
1.98mi in 18:42 [9:25 pace]
Notes
Quick one to test the ankle out. A little stiff for first half mile or so, and a little stiff afterwards, but no pain as such. Time to start building back up!!
1076
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 06, 2019, 04:34:13 am »got visa, leaving for london in ~15 minutes. our expected place to stay tonight fell through and i can't reach my gf now to confirm booking an airbnb so might have to leave for the airport without knowing my actual destination tomorrow, lol. heeeere we go.
oh shit! i hope that works out all right tonight! am afraid i'm not able to offer you a place to stay as i'm not in town tonight, but if you need a hand getting settled in the coming weeks hmu
1077
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 05, 2019, 09:35:36 am »
05-09-19
Bouldering ~2 hours
Notes
First time I've climbed in ages, so my "climbing brain" felt very stupid + clumsy, but this was the best I've ever been, I think. The strength made a huge difference. If I want to start climbing like 2xWeek then i'll improve super fast, but not sure that I want to commit the time to that just yet. Want more strength and OACs first.
Played around a little bit in the strength training section of the gym, friend egging me on to try OACs. This was after about 1 hour of climbing, and I'm still a little sore from the last OAC session, so wasn't expecting much. Couldn't pull up at all, really, but could do a good ISO at like 120* and 90*, so progress feels like it's coming along.
Bought a nylon strap the other that I will sling over my pullup bar at some and tie weights to try out assisted/countweight OACs in the next sess.
Exciting news: was late for something yesterday so decided to run to the meeting, ended up being like a mile through the city streets in ~7.30ish. Ankle not too bothered by it! So, am therefore going to get back to light running, just like ~30 mins easy every other day or so. Hopefully build back ankle strength slowly. Should also contribute to the weight/fat loss plan.
Bouldering ~2 hours
Notes
First time I've climbed in ages, so my "climbing brain" felt very stupid + clumsy, but this was the best I've ever been, I think. The strength made a huge difference. If I want to start climbing like 2xWeek then i'll improve super fast, but not sure that I want to commit the time to that just yet. Want more strength and OACs first.
Played around a little bit in the strength training section of the gym, friend egging me on to try OACs. This was after about 1 hour of climbing, and I'm still a little sore from the last OAC session, so wasn't expecting much. Couldn't pull up at all, really, but could do a good ISO at like 120* and 90*, so progress feels like it's coming along.
Bought a nylon strap the other that I will sling over my pullup bar at some and tie weights to try out assisted/countweight OACs in the next sess.
Exciting news: was late for something yesterday so decided to run to the meeting, ended up being like a mile through the city streets in ~7.30ish. Ankle not too bothered by it! So, am therefore going to get back to light running, just like ~30 mins easy every other day or so. Hopefully build back ankle strength slowly. Should also contribute to the weight/fat loss plan.
1078
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 02, 2019, 08:52:38 am »
02-09-19
BW - 70.2kg
Workout
Chins
BW x 3, 3
+13 x 2
+24 x 1
+32 x 1
OAC Negatives
BW x 8s, 7s, 5s, 4s
Dips
BW x 5
+8 x 3 [warmup]
+8 x 15+4+3+2 [myo]
Notes
Just a quick one.
Need to figure out how to properly programme eccentrics, since I should probably be aiming for more straight sets/i.e. less inter-set drop off? It's just pretty hard to aim for a certain amount of time on a descent when it's all so near maximal. I figure they'll be pretty all over the place for the first few sessions as I (and my body) just get use to doing them as training. Goal is basically to get to point where I can usefully do isometrics, since that worked super well in progressing my pulling.
Pulling muscles didn't really feel fully recovered yet, which makes sense, eccentrics are hard to recover from. All the more reason to hope I can get to the point of doing isos soon.
Hitting 15 reps with + 8 was nice, thought the post "activation" myo sets dropped off super fast.
Finger feels basically recovered, but still letting grip stuff rest. Need something to feel fresh when I climb Thursday + better to be miss a session than to cause an injury.
Edit: http://stevenlow.org/prilepin-tables-for-bodyweight-strength-isometric-and-eccentric-exercises/
above useful for programming eccentrics, etc. Will just try to do some more submaximal negatives next time, about 5s/rep, and use an online metronome to help me pace that. Also going to try to rig a makeshift pulley system for some assisted concentrics.
BW - 70.2kg
Workout
Chins
BW x 3, 3
+13 x 2
+24 x 1
+32 x 1
OAC Negatives
BW x 8s, 7s, 5s, 4s
Dips
BW x 5
+8 x 3 [warmup]
+8 x 15+4+3+2 [myo]
Notes
Just a quick one.
Need to figure out how to properly programme eccentrics, since I should probably be aiming for more straight sets/i.e. less inter-set drop off? It's just pretty hard to aim for a certain amount of time on a descent when it's all so near maximal. I figure they'll be pretty all over the place for the first few sessions as I (and my body) just get use to doing them as training. Goal is basically to get to point where I can usefully do isometrics, since that worked super well in progressing my pulling.
Pulling muscles didn't really feel fully recovered yet, which makes sense, eccentrics are hard to recover from. All the more reason to hope I can get to the point of doing isos soon.
Hitting 15 reps with + 8 was nice, thought the post "activation" myo sets dropped off super fast.
Finger feels basically recovered, but still letting grip stuff rest. Need something to feel fresh when I climb Thursday + better to be miss a session than to cause an injury.
Edit: http://stevenlow.org/prilepin-tables-for-bodyweight-strength-isometric-and-eccentric-exercises/
above useful for programming eccentrics, etc. Will just try to do some more submaximal negatives next time, about 5s/rep, and use an online metronome to help me pace that. Also going to try to rig a makeshift pulley system for some assisted concentrics.
1079
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 31, 2019, 04:56:48 am »
31-08-19
Middle knuckle of left ring finger is a bit sore today, so I'm not going to do any finer/grip work between now and Thursday's climb. I am almost certain this happened on the 3 finger drag climb. Normally I go right from whatever half crimp weight I'm using to doing the same load for 3FD work. I had a feeling yesterday, though, that that would be dumb since the 16kg hang was so maximal, but I didn't listen to my gut on that one, and now I'm paying the price. It's not too sore, so hopefully it heals up quickly enough.
Once finger is feeling recovered I might switch up the grip stuff to longer hangs. I've been doing some reading and the suggestion is that hangs in the 20-40s range are good for building up tendon/pulley/ligament conditioning, so hopefully playing around with that for a month or so might help me stay a little more injury resistant in my fingers.
Middle knuckle of left ring finger is a bit sore today, so I'm not going to do any finer/grip work between now and Thursday's climb. I am almost certain this happened on the 3 finger drag climb. Normally I go right from whatever half crimp weight I'm using to doing the same load for 3FD work. I had a feeling yesterday, though, that that would be dumb since the 16kg hang was so maximal, but I didn't listen to my gut on that one, and now I'm paying the price. It's not too sore, so hopefully it heals up quickly enough.
Once finger is feeling recovered I might switch up the grip stuff to longer hangs. I've been doing some reading and the suggestion is that hangs in the 20-40s range are good for building up tendon/pulley/ligament conditioning, so hopefully playing around with that for a month or so might help me stay a little more injury resistant in my fingers.
1080
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 30, 2019, 12:40:18 pm »
30-08-19
BW - 69.9
Workout
Dips
BW x 5
+8 x 3
+16 x 7, 7, 7
BW x 17
Deadhangs
HC@24mm
BW x 5s
HC@21mm
BW x 5s
HC@18mm
BW x 5s
+8 x 5s
+16 x 7s
+8 x 9s, 9s
3FD@18mm
+16 x 7s, 7s
KB OHP
16 x 12, 12
(Partial ROM) Standing Ab Wheel
BW x 5, 5, 5+5
Notes
Back-to-back sub-70kg days. I'm coming for your adarq.
Well, that's all a lot stronger when not done immediately after a brutal series of chins.
17 dips after the 3x7 PR is pretty nice, the weighted dips feel much more chest heavy, while the BW failure point was triceps. Think I just naturally stay a lot more upright without the dip belt.
Hitting the hangs with +16kg is pretty big, shall keep pushing that up. Need to actually be climbing a lot more, else I'm mostly just training to have stronger fingers and back for their own sake (which, I'll admit, I kind of am).
Possible schedule: rest tomorrow, swings Sunday, OAC/lifting Monday, swings Tuesday, rest Wednesday, climb Thursday?
BW - 69.9
Workout
Dips
BW x 5
+8 x 3
+16 x 7, 7, 7
BW x 17
Deadhangs
HC@24mm
BW x 5s
HC@21mm
BW x 5s
HC@18mm
BW x 5s
+8 x 5s
+16 x 7s
+8 x 9s, 9s
3FD@18mm
+16 x 7s, 7s
KB OHP
16 x 12, 12
(Partial ROM) Standing Ab Wheel
BW x 5, 5, 5+5
Notes
Back-to-back sub-70kg days. I'm coming for your adarq.
Well, that's all a lot stronger when not done immediately after a brutal series of chins.
17 dips after the 3x7 PR is pretty nice, the weighted dips feel much more chest heavy, while the BW failure point was triceps. Think I just naturally stay a lot more upright without the dip belt.
Hitting the hangs with +16kg is pretty big, shall keep pushing that up. Need to actually be climbing a lot more, else I'm mostly just training to have stronger fingers and back for their own sake (which, I'll admit, I kind of am).
Possible schedule: rest tomorrow, swings Sunday, OAC/lifting Monday, swings Tuesday, rest Wednesday, climb Thursday?