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Messages - Joe

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31
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.

32
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)

33
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.

34
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 23, 2025, 12:48:13 pm »
23-04-25

Run --
w/u
4 x (5' on, 1' off) [4:40, 4:28, 4:37, 4:40]
c/d

9k total

Notes

DOMS finally hitting today. Like 8/10 quads, 7/10 glutes. Tough one.

35
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 22, 2025, 12:48:25 pm »
22-04-25

Run -- 8.00k, 52:36

Notes

Unsurprisingly, bit of a slog. Probably should have kept it a bit shorter.

36
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 21, 2025, 07:40:27 am »
21-04-25

Zercher Squat
110 x 2
90 x 6, 4

Chinup
+50 x 1

OAC Negative
+5 x 8s R, 10s L

OAC ISO @ 135 degrees
BW x 5s R, 8s L

OAC ISO @ 90 degrees
BW x 7s R, 9s L

Incline Bench
80 x 5
60 x 9, 6

Incline Curl
22.5 x 11, 9, 8

Lateral Raise
22.5 x 12+8+6+5

Wide Grip Pullup
+20 x 9 + BWx8

Bench Side Bend
+5 x 9, 8

Tricep Dips
BWx 8, 6

Ab Mat
+22.5 x 9 + BWx11

Notes

Incidentally saw an online PT I trust recommend Zercher squats as a great movement for precisely the hip issue I have with normal squats. Could go ATG with no pain whatsover (in the hip at leasts, forearms another story, lmao!). Forearms will adapt soon enough, I'm sure (may do some light zerchers on the other lift session just to get more exposure in).

Surprised that crushing the brachioradialis with 110kg didn't seem to impinge on subsequent chinning strength. I'm certain that I can do an OAC from 90 degrees both arms, but the bottom is just so hard for me. Same as it ever was. Will get there.

Running with fast friends this evening. Will see how that goes, will probs turn into an hour tempo run lol.

Evening

Run -- 12.08k, 1:02:36

Notes

Friend's usual easy pace is like 4:15, so we met halfway. Meant I was at 175 avg HR for over and hour. Tough but just about manageable.

37
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 19, 2025, 07:57:39 am »
19-05-25

Run -- 13.82k, 1:23:30

Light progression, so 6 easy, 2@6:00, 2@5:30, 2@5:00, finish easy

38
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 18, 2025, 12:33:14 pm »
18-04-25

Run -- 7.73k, 50:27

39
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 17, 2025, 07:47:51 am »
17-04-25

RDL
160 x 5, 3

Rev Nord
+20 x 8, 6

OAC Neg
BW x 1

Incline Bench
80 x 5, 4 + 60 x 7

Incline Curl
25 x 8, 6, 5

Lat Prayer
45 x 7, 6

Pushdown
45 x 12, 10

Wide Pullup
+20 x 6 + BW x 6

Incline Fly
17.5 x 9 + 4

Lateral
22.5 x 11+8+6

Ab Mat
32.5 x 10
22.5 x 11

Run -- 4.65k, 30:50

Notes

That 6th rep on incline bench is so close.

40
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 16, 2025, 04:22:13 pm »
16-04-25

Run -- 9.63k, 1:00:28

Notes

6:16 pace, so like 15-30s faster than usual easy runs, but still 135 avg HR, nice nice nice. Despite that, legs do still feel pretty tired!

41
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 15, 2025, 12:52:56 pm »
15-04-25

Run --
w/u
3 x (6' on, 1' off) [4:37, 4:37, 4:43]
c/d

8.62k, 50:22 total

Notes

Unsurprisingly, felt somewhat cooked so called it early. Will stick to easy miles for rest of week.

Also, after weeks of dithering about whether to ride weight loss down or make deliberate food choices to maintain, I've finally settled on the latter. Am plenty lean so priority should just be maximise training quality/adaptation.

42
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 14, 2025, 07:30:44 am »
14-04-25

Lunge
120 x 1

OAC Negative
BW x 1, 1, 1 [took video of first rep on each arm, which was ~9s R and ~13s L, so decided to just stick with BW until that's closer to 20 on both]

Incline Bench
80 x 5 [hard, fatigued from Saturday dips I think]
70 x 6, 5

Incline Curl
22.5 x 10, 8, 6

Lateral Raise

22.5 x 12+7+5+4

Wide-grip Pullup
+20 x 7 + BW x 7

Tricep Dips
+10 x 7 + BWx4

Ab Mat
+30 x 11, 7

Notes

Legs exhausted today, so no run + a sort of deload on the lunges.

43
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 13, 2025, 07:38:56 am »
13-04-25

Run -- 12.73k, 1:26:15

Notes

Slow today, but kept HR sub 140. Not surprised to be slow, since this was a pretty big step up in volume compared to last week (5:28/52k vs 4:37/45k). Might take a slight down week next week just to be safe (i.e. probs no run tomorrow, maybe only one workout? shall play by ear)

ETA: Looking through old logs, think this is both the most distance and time that I've run in a week? Even when I did that 19:16 5k in 2018, my biggest week was 51k and just under 5 hours. Still don't really understand how I got so fit so quickly back then.  Probably a combo of being younger + able to recover from doing all of my easy runs at a steady effort. More stress is more fitness if you can recover, I guess (though it did rek my hip, so give and take lol)

44
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 12, 2025, 07:23:27 am »
12-04-25

Tricep-focussed Dips
BW x 10, 8, 7

DB Preacher
12.5 x 11, 8, 7, 5

Side Bend
60 x 7, 6, 5

Wrist Wrench 3 x (3 x 7" on / 10" off) [essentially just alternating LRLRL with the extra 3s the approximation of how long it takes to swap around set up]

Run -- 4.53k, 31:11

Notes

Magness's recent video on the benefits of "non-specific lactate work" really making my "lift as a giant set then jog after because that's time efficient " training routine sound very planned and systematic.

45
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 11, 2025, 03:56:05 pm »
Quote from: LBSS on April 11, 2025, 03:20:08 pm
i'm on the fence about getting into the nitty-gritty of training data. on the one hand, 90%+ of any near-to-medium-term improvement will come from increasing volume, being consistent, and not getting hurt. so it's not at all clear that keeping tabs on anything beyond weekly mileage/time on feet will lead to better outcomes.

yeah, I don't expect to use it to try to optimise anything but just as a better way than plain mileage to make sure I'm doing something to progress/not doing so much that I am likely to get hurt.

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