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Messages - Joe

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496
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 21, 2019, 02:57:48 pm »
21-09-19

Rest day, body feeling a little beat up + friend couldn't do parkrun in the end. Diet good today.

Quote from: adarqui on September 20, 2019, 10:04:31 pm
Quote from: Joe on September 20, 2019, 07:49:50 am
20-09-19
Edit: also keeping mentally joking about the idea of doing smolov jr with chinups...am more than strong enough now, in that none of the sessions would require me to use <BW....

cool. do people do that?

Have seen a few posts about it. Seems pretty doable. I think I'll only do it if I feel like I still need more raw chinning strength after I'm down to 66kg.


497
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 20, 2019, 07:49:50 am »
20-09-19

Run

3.55mi in 34:20 [9:39 pace]

Notes

Legs tired. Tried to keep this within nose breathing territory. Might do a parkrun w/ some friends tmrw, though I won't be fully recovered. Will probs just treat it as a tempo or something less than a full effort 5k.

Wore my kinvaras instead of my nikes for this -- glad ankle felt good with the lower drop, sign of strengthening/recovery.

Back/lats recovery so much better now back to weighted chins stuff, though that's partly because the volume is more moderate. Anyway, definitely going to stick with that for at least like 6 weeks. Likewise another 3 weeks (5-6 sessions) with the long duration hangs.

Running is nice, looking forward to getting back into a rhythm with it + dropping some weight. Chins and especially hangs are going to feel so much easier at 66kg. Thinking about how big of a difference +4kg makes on weighted hangs, my climbing could move to a whole new level with that loss. Just need to commit!

Edit: also keeping mentally joking about the idea of doing smolov jr with chinups...am more than strong enough now, in that none of the sessions would require me to use <BW....

498
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 19, 2019, 11:31:00 am »
19-09-19

BW - 71.2

Workout

Chins
BW x 3, 3
+8 x 2
+16 x 2
+26.5 x 3, 3, 3

Deadhangs
HC@24mm
BW x 5s
HC@18mm
BW x 5s, 24s, 20s
3FD@18mm
BW x 5s, 23s, 21s

One Arm Hangs
BW x 20s
+8 x 12s, 12s

Dips
BW x 5
+8 x 3
+16 x 7, 7, 7

Notes

Decent workout. The longer duration hangs are a little annoying w/ my setup, because after about 10s my hangboard starts to spin slowly (it hangs from a rope from my pullup bar). Similarly, the bar is just super thin so one arm hangs are really uncomfortable on my fingers. Ah well, nothing too major there.

Slightly heavy BW today, thought kcal wise yesterday was pretty controlled -- had a bulky dinner though, and overate a bit on Tues. Think now I'm back w/ less injurious work as my primary lifting stuff (weighted chins + longer duration hangs), it's time to commit properly to diet. Main thing for me is just cutting out snacking + after dinner sweet stuff. Doable.

Also, only thing sore from yesterday's run is, weirdly, my hip flexors? they felt pretty fatigued yesterday evening too, bit of an odd one, but it doesn't feel like an injury or anything to be worried about.

499
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 18, 2019, 12:52:32 pm »
18-09-19

Run

6.77mi in 56:30 [8:20 pace]

Notes

Run w/ LBSS. Middle ~4ish miles of this with him. He's in better shape than me, for now...

Ankle held up nicely, though weirdly the muscles of my right foot feel pretty fatigued after the run -- not something I've experienced before.

Chins tmrw.

500
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 15, 2019, 12:01:37 pm »
BW — 70.3

Workout

Chins
BW x 3, 3
+8 x 2
+16 x 2
+32 x 3
+24 x 4, 4, 4

Deads
HC@24mm
BW x 5s
HC@21mm
BW x 5s
HC@18mm
BW x 5s, 23s, 18s
3FD@18mm
BW x 5s, 18s, 20s

One Arm Hangs
BW x 25s, 25s

Notes

Tiring all day event yesterday so felt super flat today, skipped the dips.

Think I might just go back to doing solely weighted chins + one arm hangs, really nail down basics and go back to OAC specific work once I'm at like 3x5 with +32kg. I know I'm _able_ to do useful OAC stuff at the moment, but it's so taxing because it's so maximal, and I think rule of thumb is OAC starts when you can hit a chin + 70% BW (so about 50kg for me).

501
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!

502
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.

Quote from: adarqui on September 13, 2019, 01:14:02 am
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

503
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 13, 2019, 12:23:56 pm »
Quote from: LBSS on September 13, 2019, 05:39:53 am
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.

504
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.

505
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]

506
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 10, 2019, 09:48:43 am »
Quote from: LBSS on September 10, 2019, 08:44:14 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

507
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.

508
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 08, 2019, 04:48:52 pm »
Quote from: LBSS on September 08, 2019, 03:22:52 pm
Quote from: Joe on September 06, 2019, 04:34:13 am
Quote from: LBSS on September 05, 2019, 04:46:30 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

509
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.

510
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!!  :ibrunning: :ibrunning:

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