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What is your 1 rm approx right now at 82 kg curious?

no longer playing that game im afraid. had to break up with squat haha

Well that escalated quickly. It is exactly double the speed of what you did and for 2.3 times longer distance.
Sub 20 5K is no joke. I realized it when i was doing 500m intervals. I was going all out doing a little over 2 minutes. Then after some time i broke the 2 minutes barrier. I was finishing at 1:57 or so, dead legs, heart rate over the top, feeling i want to faint. And then it struck me, a sub 20' 5K is to do this thing 10 times in a row. Doing a distance at 20' 5K pace and then counting how many times you gotta repeat it to achieve it makes you realize the difficulty magnitude of it, the hard way.

I remember having similar experiences when i was running regularly, a pace of sub 5:00 was hard to maintain for longer than a km. I don't think i went sub 5 for longer than half a km. I'd be surprised if i ever did but i dont remember seeing it. But you know what i prob did it once or twice but it would have been high 4 if i did. Having said that, i did go sub 25 min for 5km, albeit on a treadmill (lol) and remember thinking 22:30 was the next milestone to tackle, so 20 in a real world run was certainly not close to achievable by any means given my training experience so far. So i'm going to start aiming for that sub 25 real world first and if i figure out a few things maybe 22:30. 20 is probably dreaming. haha. no longer using a treadmill for running it's stupid, im 75% my knee problems started because i was doing a lot of treadmill running, it just leads to RSI because you're not giving yourself enough variety and it was the start of my knee flareup problems, i'd feel it as soon as i started using the treadmill and i guess that the warning sign i should have taken seriously. My reasoning back then was mo farah runs so many hundred miles on a TM so its' ok for me, yeah no bad reasoning. So lots of goal post revising but it means yeah, lets start with sub 25 and then 22:30, maybe along the way i'll be know what my actual limits are. To be honest running is one sport which benefits from being as light and lean as possible and if i got down to 77.5kg again i'm sure i could break 22:30 real world just by being as fit as i was in the summer when i would have weighed 90+kg. It's comparing apples and oranges but the organism is the same.

That said, of all people in here, your dedication and commitment in a training plan ( and consequentially the progress towards the goal ) has no match. March seems to soon to me but id guess you can get it in a year or so. If this non-smoking progress continues going that well, i'll race you to it lol. My goal is next October.

thank you! lets race. Stay off the smokes and i have work to do!

Monday
BS 3x100(*PR!!), 6x92.5(*PR!); Paused BS6x77.5, 6x77.5
Bike 35min

Finally managed to triple 100kg. I was seeing stars lol. I'll note it as a star PR because this is a new me now. Got through day 2 of cutting. I think 15 days where i'll end it.

Thurs
BS 6x70, 1x90, 2x100, 3x6x75

Abs have been very torched, to the point where i woke up with crazy spinal weirdness which didnt go away until i stretched my abs. not sure why, dips? bench? anyway squats are not getting any easier. im not sure what to do about it, but having to rest 10 minutes to squat 75kg just makes no sense. going to try find a good physiotherapist..

Just had a 'wow i did that?' moment. In the summer (~9 months ago), I was capable of squatting 150-180kg every day while being fit enough to run 5km every day (minimum) and i could jump 36" and play ball with perhaps the most skill ive ever had. I was in a way 'in the best shape of my life'. And I didn't make enough of a fuss because i thought greater things were just down the next turn (if i hadnt got injured that was probably true). And all of that at 6'3" 90kg while being 35 years old. I did achieve something great. I have nothing to show of it now but i did that!

Saturday
BS 6x70, 2x100, 3x6x72.5(paused)
Bike 32.5mins

Wanted a triple with 100kg, managed a very difficult double with form breaking down on the 2nd. It's almost as if i never did any squatting before the way things feel now. Good news is the hips niggle ive been having seems to have subsided since yesterday. I think i just bothered my hip by doing deep paused squats out of the blue last workout.

Friday
BS 2x8x20, 8x40
OHP 6x40, 6x50, 3x55, 1x57.5, 0Fx60, 2x2x55, 3x4x52.5
Neck Exercises 3x8x10kg
KB row 3x8x20kg
LPD 3x8x40kg
Row 20 min
Bike 10 min

Notes:
That workout almost killed my interest in training. It took 3 hours from walking into the gym and walking out. To do what? Lift mediocre weights and accomplish nothing. What is even the point? Why am i doing this when i could be doing anything better with my time. So over training when the only reason i used to enjoy training was to chase that ever elusive progress or the idealistic 'goal' which you never ever came close to reaching. And then life would get in the way, maybe an injury or some other setback in life - then start over. It's madness. I know my genetic limits are very close so it's not really something I can realistically change either. I used to believe i could make up for it with hard work but that's just nonsense because limits are real.