511
Progress Journals & Experimental Routines / Re: New year new me
« on: October 12, 2021, 02:59:14 am »
Awesome!!! 3:27 is no joke either! 
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512
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: October 11, 2021, 03:35:37 am »
8 October:
C1a : DEADLIFT : 5 @ 25kg
C1b : BENT ROWS : 5 @ 25 kg
C1c : HANG POWER CLEAN: 5 @ 25kg
C1d : OVERHEAD PRESS: 5 @ 25kg
C1e : ATG BACK SQUAT : 5 @ 25kg
C1 info : 10 rounds
It got too rainy and couldn't go run, so improvised with this cardio-challenging circuit. Was fun!
C1a : DEADLIFT : 5 @ 25kg
C1b : BENT ROWS : 5 @ 25 kg
C1c : HANG POWER CLEAN: 5 @ 25kg
C1d : OVERHEAD PRESS: 5 @ 25kg
C1e : ATG BACK SQUAT : 5 @ 25kg
C1 info : 10 rounds
It got too rainy and couldn't go run, so improvised with this cardio-challenging circuit. Was fun!
513
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: October 07, 2021, 04:03:55 am »
6 October:
C1a : OVERHEAD PRESS : 15 @ 25 kg ( +3 reps )
C1b : BICEP CURLS : 10 @ 25 kg
C1c : CHAIR TRICEP DIPS : 15 @ BW ( +3 reps )
C1 info : 10 rounds
Getting stronger. 400 total reps today.
C1a : OVERHEAD PRESS : 15 @ 25 kg ( +3 reps )
C1b : BICEP CURLS : 10 @ 25 kg
C1c : CHAIR TRICEP DIPS : 15 @ BW ( +3 reps )
C1 info : 10 rounds
Getting stronger. 400 total reps today.
514
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: October 06, 2021, 03:17:57 am »
^^^^^^
Oh , i didn't, i really wish i could do that! 4:26 was average pace for the 1500, so total time was something like 6:40.
5 October
Easy run 12K @ 1:09:28 ( 5:47 pace ).
Cool (18'C) but very humid ( 80% ). Still great improvements, this week's 12K was a little faster than last week's 10K , while this week's 10K was 15 seconds / km faster.
Actually this 56:29 split for the 10K is my 4th fastest i have ever done, PR is 52:55 !
Oh , i didn't, i really wish i could do that! 4:26 was average pace for the 1500, so total time was something like 6:40.
5 October
Easy run 12K @ 1:09:28 ( 5:47 pace ).
Cool (18'C) but very humid ( 80% ). Still great improvements, this week's 12K was a little faster than last week's 10K , while this week's 10K was 15 seconds / km faster.
Actually this 56:29 split for the 10K is my 4th fastest i have ever done, PR is 52:55 !
515
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: October 05, 2021, 04:02:04 am »
4 October
SS1a : PUSHUPS : 15 @ BW
SS1b : BENT ROWS : 15 @ 25kg
SS1 info : 12 rounds
SS1a : PUSHUPS : 15 @ BW
SS1b : BENT ROWS : 15 @ 25kg
SS1 info : 12 rounds
516
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: October 05, 2021, 04:00:04 am »
Fair enough, i was just speculating anyway but i remember well that fear of pain is an unbeatable inhibition, CNS just shuts down and won't allow you to do what you want/can.
517
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: October 04, 2021, 04:11:56 am »
1 October
SS1a : UPRIGHT ROWS : 12 @ 25kg
SS1b : BACK WIDOWS : 12 @ BW
SS1 info : 10 rounds
3 October
Tempo run
3K slow jog warmup
Sprint 3 x 1500m / 2 minutes walking rest
1.5K slow jog cool down
Target pace for the 1500s is 4:53
I got 4:26 / 4:41 / 4:29
WTF! Flying for some reason. Best ive ever done for this workout was 4:45 / 4:52 / 4:50 , fastest 1500 ever was paced 4:35, randomly averaging 4:30 is nuts!
Weather was a perfect dry cool autumn night but still, it is insane fast.
Also, run was just a few hours after consuming half a bottle of wine and then 1 afternoon hard drink. I mean, WTF!!!
Somewhere in the workout, watch also recorded a lifetime 1K PR of 4:14 
SS1a : UPRIGHT ROWS : 12 @ 25kg
SS1b : BACK WIDOWS : 12 @ BW
SS1 info : 10 rounds
3 October
Tempo run
3K slow jog warmup
Sprint 3 x 1500m / 2 minutes walking rest
1.5K slow jog cool down
Target pace for the 1500s is 4:53
I got 4:26 / 4:41 / 4:29
WTF! Flying for some reason. Best ive ever done for this workout was 4:45 / 4:52 / 4:50 , fastest 1500 ever was paced 4:35, randomly averaging 4:30 is nuts!
Weather was a perfect dry cool autumn night but still, it is insane fast.
Also, run was just a few hours after consuming half a bottle of wine and then 1 afternoon hard drink. I mean, WTF!!!
Somewhere in the workout, watch also recorded a lifetime 1K PR of 4:14
518
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: October 04, 2021, 03:58:29 am »
Just consider that the extrelemely violent and forceful act of jumping was already juicing out whatever stretch margin exists in your spine. So maybe those 2 extra inches of reach were always there when you were jumping, you are now seeing them in normal measurements too because of the stretching.
519
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: October 01, 2021, 04:20:58 am »
30 September:
C1a : OVERHEAD PRESS : 12 @ 25 kg
C1b : BICEP CURLS : 10 @ 25 kg
C1c : CHAIR TRICEP DIPS : 12 @ BW
C1 info : 10 rounds ( 2 rounds )
2 more rounds, nice, 30-sets / 340 reps circuit!
C1a : OVERHEAD PRESS : 12 @ 25 kg
C1b : BICEP CURLS : 10 @ 25 kg
C1c : CHAIR TRICEP DIPS : 12 @ BW
C1 info : 10 rounds ( 2 rounds )
2 more rounds, nice, 30-sets / 340 reps circuit!
520
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: September 30, 2021, 04:12:41 am »
29 September
Low aerobic zone run 12K @ 1:27:02 ( 7:15 pace ) ,
This one felt like a level-up run. Did 2K more than last week's huge PR for this run, yet i was 8 seconds per km faster.
To make a direct comparison, my 10K split yesterday was 1:11:09 / 7:07 pace, which is a whole 16 seconds per km faster.
On top of that, run was done under medium rain!!!
Watch totally agrees, it made a huge bump on my performance level estimation, race time predictions dropped like half a minute for each 5K, usual is a few seconds.
Low aerobic zone run 12K @ 1:27:02 ( 7:15 pace ) ,
This one felt like a level-up run. Did 2K more than last week's huge PR for this run, yet i was 8 seconds per km faster.
To make a direct comparison, my 10K split yesterday was 1:11:09 / 7:07 pace, which is a whole 16 seconds per km faster.
On top of that, run was done under medium rain!!!
Watch totally agrees, it made a huge bump on my performance level estimation, race time predictions dropped like half a minute for each 5K, usual is a few seconds.
521
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: September 29, 2021, 04:26:11 am »
^Yes, little below 50% on the total population at my district, while the 'good' ones are around 60%. It is estimated that 85% is needed to stop delta variant. With schools and all commerce activities open, 40% not vaccinated and the seasonality of the virus , i see it kicking some ass. But not for long this time, by around mid-winter everyone will have either taken the vaccine or gotten the virus. So then we will be finally clear.
28 September
SS1a : PUSHUPS : 15 @ BW
SS1b : BENT ROWS : 15 @ 25kg
SS1 info : 12 rounds ( +2 rounds )
I find it hard to go over 15 reps for now, i get burned out and it feels form is deteriorating. So i just add sets, i suppose eventually i will add reps
Also tweaked the Bent rows, half the sets were done with neutral grip, half with overhand, previously they were all neutral.
28 September
SS1a : PUSHUPS : 15 @ BW
SS1b : BENT ROWS : 15 @ 25kg
SS1 info : 12 rounds ( +2 rounds )
I find it hard to go over 15 reps for now, i get burned out and it feels form is deteriorating. So i just add sets, i suppose eventually i will add reps
Also tweaked the Bent rows, half the sets were done with neutral grip, half with overhand, previously they were all neutral.
522
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: September 28, 2021, 04:18:37 am »
27 September
Easy run 10K @ 58:11 ( 5:49 pace )
Low aerobic zone cooldown : 1.5K @ ~15:00
25'C / 80% RH , hot humid summer nights, why you no go away?
Still happy, got my 10K about 10''/k faster than last week and average HR was 165 vs 171. Progress.
In other news, that 5K night race that i always go was once again postponed. It was set for 17 Oct, now it was moved to another date to unify it with another big race, at 21 November. The thing is that i was already registered for 10K at the second race and they were awesomely timed too. Now i gotta dump one.
For those that are registered in both and dont want to run both, the night one will also be held as a virtual race.
Meh, what a disappointment, this night event in the center of my city has really great vibes, 2nd year it ain't happening. Fuck you covid.
OR , i might as well go off and run a 10K race in the morning and a 5K race at night. If they happen anyway, my guess is that they will be cancelled yet again, cold weather and low vaccination population coverage will give us one last bad winter.
Easy run 10K @ 58:11 ( 5:49 pace )
Low aerobic zone cooldown : 1.5K @ ~15:00
25'C / 80% RH , hot humid summer nights, why you no go away?
Still happy, got my 10K about 10''/k faster than last week and average HR was 165 vs 171. Progress.
In other news, that 5K night race that i always go was once again postponed. It was set for 17 Oct, now it was moved to another date to unify it with another big race, at 21 November. The thing is that i was already registered for 10K at the second race and they were awesomely timed too. Now i gotta dump one.
For those that are registered in both and dont want to run both, the night one will also be held as a virtual race.
Meh, what a disappointment, this night event in the center of my city has really great vibes, 2nd year it ain't happening. Fuck you covid.
OR , i might as well go off and run a 10K race in the morning and a 5K race at night. If they happen anyway, my guess is that they will be cancelled yet again, cold weather and low vaccination population coverage will give us one last bad winter.
523
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: September 27, 2021, 04:21:26 am »
25 September
'Speed form' run
4K warmup
Sprint 8*400m / 3 minutes walking recovery.
2K cool down
Sprints target pace is 4:05
I got 4:09 / 4:01 / 3:57 / 4:06 / 4:24 / 4:11 / 4:03 / 4:10
Felt stiff and awkward, wanted a bouncier light on my feet feeling. However i got the target pace which is great, haven't done 400s since July 3rd.
'Speed form' run
4K warmup
Sprint 8*400m / 3 minutes walking recovery.
2K cool down
Sprints target pace is 4:05
I got 4:09 / 4:01 / 3:57 / 4:06 / 4:24 / 4:11 / 4:03 / 4:10
Felt stiff and awkward, wanted a bouncier light on my feet feeling. However i got the target pace which is great, haven't done 400s since July 3rd.
524
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: September 25, 2021, 06:52:59 am »
24 September
SS1a : UPRIGHT ROWS : 12 @ 25kg
SS1b : BACK WIDOWS : 12 @ BW
SS1 info : 10 rounds
SS1a : UPRIGHT ROWS : 12 @ 25kg
SS1b : BACK WIDOWS : 12 @ BW
SS1 info : 10 rounds
525
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 25, 2021, 06:38:21 am »
^^^
Makes perfect sense. I thought you were already at around 8% and i also thought physique was the only goal, so a light clean bulk of a few pounds sounded ideal. But at 10% and with top running shape in the picture, i hear you loud and clear.
Makes perfect sense. I thought you were already at around 8% and i also thought physique was the only goal, so a light clean bulk of a few pounds sounded ideal. But at 10% and with top running shape in the picture, i hear you loud and clear.