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Messages - Joe

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271
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 06, 2025, 12:23:10 pm »
06-05-25

Run --
w/u
5 x (6' on / 1' off) [4:40, 4:35, 4:36, 4:36, 4:35]
c/d

Total, 9.8k, 54 mins

Notes

Nice, nailed it. Unsurprisingly, oing the rep on a smaller loop makes it easier to be consistent.

272
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 05, 2025, 07:59:57 am »
05-05-25

Chin
+50 x 1

OAC
@~120 degrees x 1
@~90 degrees x 1
negative x 1

Zercher
110 x 3, 2

Incline Bench
80 x 4
70 x 5, 5

Curl
25 x 8, 7, 6

Lateral
25 x 10+7+5+4

Wide Pullup
+20x7 + BW x 7 + 5

Dip
BW x 11+5+4

Bench Side Bend
+10x10 + BWx8

Ab Mat
+24x11 +8x8 + BWx8

Run -- 5k, 34:40

273
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 04, 2025, 07:54:09 am »
04-05-25

Run --
w/u (6.3k easy)
5k progressing from steady to subT [5:03, 4:56, 4:42, 4:43, 4:33], so 23:57 total
c/d

14.5k total, 1:20:30

Notes

Well, that was a glorious run. Easy pace was popping from the start (same effort and HR as I usually target, but like 30s/k faster). Then hitting a 23:xx 5k after 6k+ of easy running with HR splits [162, 165, 170, 171, 175] like that is pretty exciting. Fitness is actually coming.

274
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 03, 2025, 12:57:49 pm »
03-05-25

Run -- 6.85k, 43:20

275
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 02, 2025, 01:28:17 pm »
02-05-25

OAC Partials
BW x 1, 1, 1 [from like 120 degrees L and 90 degrees R, was weaker than the other day, attempts from bottom got nowhere]

Zercher
100 x 6 + Rev Nord +10x5

RDL
150 x 6

Inc Fly
17.5 x 12+6+4

Inc Curl
25 x 7, 6

Lateral
25 x 9+6+5

Pushdown
30 x 10, 8

Lat Prayer
35 x 10, 8

Dip
BW x 11 + 6 + 4

Run -- 4.7k, 30:30

Notes

Didn't feel like benching today. First half of run sucked but once post-gym lactic was gone felt better (I guess, idk what actually happened tbf)

276
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 01, 2025, 12:56:55 pm »
01-05-25

Run --
w/u
3 x (10' on / 1' off) [4:53, 4:57, 4:49]
c/d

9.8k, 55 min

Notes

The middle rep was slightly uphill, other two slightly down. 28 C today, but HR was fine. Legs pretty tired, so probs easy tmrw and sat and put some quality in the sunday long run, when it should also be cooler

277
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 30, 2025, 04:08:36 am »
30-04-25

Run -- 6.5k, 45:30

Notes

Only like 12 hours after yesterday's session so a real plob, but like 135hr and avoided the heat

Quote from: LBSS on April 28, 2025, 06:53:53 pm


Yeah something like this is probably sensible. Realistically it'll be PB&J sandwiches b/c I'm too much of a prig to go ham on the sat fats everyday.

278
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 29, 2025, 12:26:38 pm »
29-04-25

Run --
w/u
5 x (6' on / 1' off) [4:44, 4:38, 4:38, 4:38, 4:38]
c/d

Total, 10.06k, 56:30

Notes

Nailed the pacing this time, nice.


24 C today so HR a bit higher than usual even if effort was lower.

279
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 28, 2025, 07:49:28 am »
28-04-25

Zercher Squat
100 x 5, 3

Chin
+50 x 1

OAC Attempts
L - got to 90 degrees then stalled; R - got to 135 degrees then stalled  :personal-record:

OAC Negative
BW x 1, 1

Incline Bench
80 x 4
70 x 6, 5

Incline Curl
25 x 8, 7

Lateral Raise
25 x 9 + 7 + 5 + 4

Wide-Grip Pullup
+20 x 8 + BWx 7 + 5

Bench Side Bend
+10 x 8 + BWx11

Dips
+10 x 8 + BW x 6

Notes

Another week eating to appetite, another new low weigh in, another week of struggling on incline bench. Going to really make the effort to to up the kcals this week, can only help lifting and running.

That said, seems to have helped with OACs, since that's the first time I've done a legit pll from the bottom with either arm. Probably strong enough to hit one on the left already with perfect conditions (i.e. not day after PB running volume, and not in a session where I've already done Zercher squats and an RPE 8 single weighted chinup)


280
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 27, 2025, 04:04:31 pm »
Quote from: LBSS on April 27, 2025, 09:59:31 am
- half marathon in 1:29:54 (watch), 1:30:28 (chip), 1:30:41 (gun)
very happy with this. i didn't red-line as early as i could have, so even at my current fitness i might have knocked off a few seconds. but i did kick enough at the end to pass a few people, including one guy right at the line, so i don't feel like i left too much in the tank. race and learn. pacing other than that was excellent: first third averaging 4:22, second third 4:15, and final third 4:10. i've been hurt twice since january, so training did not go as well as it could have. i only had one week over 40 miles.

and, most amazingly of all, my watch time was under 1:30.  :personal-record:

conditions were great, low 50's fahrenheit and dry, although there were a few sections in the final third into a pretty stiff headwind. but overall, no complaints on that front. the course has some longish hills but they're all pretty gentle. if i don't sign up for the cherry blossom ten-miler next year, i'll probably do this race again.

nice!! congrats!

281
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 27, 2025, 07:53:16 am »
27-04-25

Run -- 12k, 1:21

Notes

Kept it very easy. Another mileage PB this week with 57k. Probably a fair bit less this week since I expect to be quite busy.

282
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 26, 2025, 12:37:12 pm »
26-04-25

Run -- 6k, 36 mins, some strides at the end

283
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 25, 2025, 12:20:31 pm »
25-04-25

Run --
w/u
3 x (10' on, 1' off) [4:57, 4:45, 4:46]
c/d

9.94k total, 54:14


Notes

The squishy water bottle with a strap made its debut. A+ great bit of kit.

Right knee felt a little weird for about 1 minute after the last rep. No paint or anything, just a bit odd. Will monitor. Probably more than enough intensity this week already, lol, so just easy this weekend.

My HR strap had been weird last few runs but fixed it. Think it wasn't tight enough b/c of the weight loss, lol.

284
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 24, 2025, 07:11:56 am »
Quote from: LBSS on April 23, 2025, 05:27:26 pm
just found out i got in off the wait list for a 40-mile trail race in june. i know i was talking about taking a month or so off to focus on weights but i'm honestly kinda tempted to just go for this one. 40 miles doesn't seem that far, especially if i'm just trying to finish and not worry about time (the cutoff is 12 hours, which i could cover at a literal walk). would mean ramping up mileage again after the half, obviously with some care. hmmmmmmm...

i have until friday to decide whether to register. should i do it?

to quote a wise man

Quote from: LBSS on March 17, 2025, 08:37:42 am
you should do the race.

but more seriously, if this is an exciting race for you, i'd be inclined to do it. plenty of future opportunities to do more of a weights focus (esp later in the summer when running outside will be unpleasant)

285
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 24, 2025, 07:10:15 am »
24-04-25

Zercher Squat
100 x 4 + Rev Nord +5x6

RDL
150 x 5

OAC Neg
BW x 1

Incline Bench
82.5 x 3
80 x 3

Incline Curl
22.5 x 12, 9

Lat Prayer
35 x 7, 5

Pushdown
35 x 8, 6

Wide Pullup
+20 x 6 + BWx6

Lateral Raise
22.5 x 13+8+6+5

Incline Fly
17.5 x 10+5

Bench Side Bend
+7.5 x 8

Ab Mat
+24 x 11 + BW x 12

Notes

Changed up form on prayers and pushdowns, felt a better connection at this lower weight.

Put a little bit of padding around the bar for Zerchers, and tried to get it to rest a bit more on the fleshy medial part of forearm rather than on my brachioradialis directly. Both seemed to help a bit.

RDL lighter b/c Zerchers take a lot out of the glutes. Felt them much more directly in hamstrings.

Still v sore in quads from Monday+Wed, so lower leg volume.

Considering switching to doing more leg volume on a single day of the week rather than two smaller sessions. May work better with running recovery.

Still slowly losing weight despite eating past appetite. May have to bring back the peanut butter cornflakes.

Might do a Parkrun on Saturday to get some more useful benchmark paces for training.

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