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Messages - Joe

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526
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 13, 2025, 08:26:38 am »
13-03-25

Run - 7.4k, 49:44

Notes

Real zone 1 effort here, feeling somewhat sore/tired. Probs a bit aggressive with the running increase so far but will pay attention

Also, I basically only run in half tights b/c of my lifting-induced thighs. Really does seem to be a "get what you pay for" area, since my very expensive Soar pairs are just night-and-day better than the cheaper (but still expensive) Janji or the even more affordable Brooks pairs.

527
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 12, 2025, 08:39:09 am »
12-03-25

Run - 10.17k, 1:01:27

4 x very short hill sprints about 7k in with a decent length walking rest.


Notes

Watched a couple of Magness videos and if he and Nate Jenkins (https://nateruns.blogspot.com/p/my-training-guidelines.html) and Renato Canova agree on some sprinting being important, then I guess I'll make the effort to include it.

First run in pair of Vomero 17s I got cheap. Wow these are comfy, smoothest shoes I can remember running in other than the Escalantes I had back in 2017/18 (the newer Escalantes are less to my taste, and I don't love the Hoka Cliftons that I'd been using for most runs lately).

528
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 11, 2025, 08:51:00 am »
11-03-25

Reverse Lunge
130 x 1
110 x 5

Lateral
25 x 14, 12
22.25 x 13

Incline Bench
70 x 9, 6 + 60x5

Incline Curl
22.5 x 9, 8, 6

Lat Prayer
45 x 8, 6 + 35x9

Pushdown
45 x 11, 9 + 35x8

Wide Grip Pullup
+20 x 8

Notes

Woke up with a bad head+neck ache both today and yesterday. Where yesterday's run alleviated the headache, lifting made it like 20% worse. Curls in particular felt awful for some reason (probably b/c they're the "smallest" movement so require not enough focus to distract from the pain?)

Calves brutally sore today. Guess it comes with intervals wearing old-school minimal road race shoes.

529
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 10, 2025, 08:23:39 am »
10-03-25

Run - 4 x 1.07k w/ 2min walk rest [4:15, 4:26, 4:31, 4:24]

total ~8.15k

Notes

Oops too fast first rep. Watch really struggled here so the reps.

The weird distance is because that's the length of a nice loop in my local park.

To celebrate the absence of hip pain, I wore for this run the shoes I bought for the 2018 Edinburgh Half Marathon that I didn't get to run. I have literally never worn these shoes before, they still had the tag. They're an amusing relic of the previous era of fast shoe design, probably roughly the last gen of minimal road racing shoes. They weigh nothing and are firm AF. I've never experienced modern super shoes, but I guess if I keep this up long enough to race something long, I might pick up a pair. A functional watch that can play music is probably a bigger priority. Oh, and a water bottle (ty for rec, lbss).


530
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 08, 2025, 09:45:58 am »
08-03-25

Run - 12.04, 1:07:22

Notes

Got up to 16 degrees on this run. Might need to start bringing water on my runs since I started feeling a little dehydrated in the last 15 mins. Usually drink like a litre of water (smoothy + coffee + a big glass of water) or more before running, but maybe I need to update that if runs are going to extend and weather is going to warm.

37.7km for the week, the most I've run since 2018. And not pain in knees, hip or achilles. We might be back, boys.

531
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 07, 2025, 11:04:29 am »
07-03-25

RDL
130 x 5

Rev Nordic
+15 x 8 +BWx5

Chin
+55x6 +35x7 + BWx9

Incline Bench
70 x 8

OHP
50 x 7 + 7 push presses

Notes

Quick one

532
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 05, 2025, 06:40:19 am »
05-03-25

Run: 3 x 1.07km on / .6km off [4:35, 4:30, 4:40], total 6.3km/33:54

Notes


My old watch from 2017 is barely functional and I haven't bothered to buy a new one (I've been enjoying listening to stuf while running so have my phone with me and don't want to lump for th expensive sort of watch that has music functinality, etc). Anyway, means workouts are a bit annoying and approximate,  but I'm reasonablyconfident in the distances since there were some pretty well-trodden Strava segments on the route.

ETA

I have had literally 0 hip pain in recent months with running. In recent years, I'd get it if either (a) I ran more than like 6 or 7 or (b) I ran a hard efforts. I have been doing both recently with no ill effect. I am 100% attributing this to reverse lunges. Thank you Alec Blenis.


533
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 04, 2025, 07:15:57 am »
04-03-25

Reverse Lunge
125 x 4

Lateral Raise
25 x 15, 13, 11

Incline Bench
70 x 5
65 x 7

Incline Curl
20 x 17, 14

Lay Prayer
42.5 x 14, 11 + 32.5x9

Pushdown
42.x5 14 14, 12 + 32.5x10

Notes

Haven't benched in ages because the safeties in my rack are very annoying to move and I have them set for reverse lunges. Only today did I realise they're at the perfect height for incline bench. So, might drop flyes for a while in favour of these (and OHP)

534
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 03, 2025, 05:01:59 pm »
03-03-25

Run - 9k, 54 mins

Notes

Felt good. First sunny run in ages, and first one in double digit temperatures in even longer.

535
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 01, 2025, 11:30:40 am »
01-03-25

Chin
+40 x 11, 7 +20 x 9

Inc Fly
20 x 14, 9 + 12 presses

Good Morning
110 x 10

Rev Nord
+10 x 10

OHP
50 x 8 + 7 push presses

Incline Curl
20 x 16 + 6

Bike x 10 mins, starting easy building to all out for last minute

Notes

https://sportrxiv.org/index.php/server/preprint/view/484

saw this study the other day and I am basically doing this exact routine, lol

536
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 27, 2025, 10:02:53 am »
27-02-25

Run - 9.3k, 49:15 mins

Notes

Feel like I'm hitting a step-change in fitness suddenly. Pretty much sub-9 minute mile pace here at an easy effort for a longer than usual run. Maybe time to do a timed 5k at some point in the medium term.

537
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 26, 2025, 07:51:53 am »
24-02-25

Run - 7.6k, 44:42

26-02-25

Rev Lunge
125 x 3

Lateral Raise
25 x 13, 10

Chin
+55 x 8, 6 + BW x 12

Inc Fly
20 x 12, 10 + 10 presses

OHP
55 x 3 + 4 push presses

Incline Curl
20 x 14, 11

Tricep
47.5 x 7

Bike x 15 mins

538
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 26, 2025, 07:50:20 am »
Quote from: Kingfish on February 25, 2025, 10:55:25 pm
* gym during the weekend vacation in tahoe. the bathroom has a cryo bath next to the sauna/steam room. tried dipping into the 40F water bath and completely changed my mind about trying it out. this is not going to help me recover better. il be more stressed out submerging myself in this freezing water bath. don't know why people try to do these cold water baths in the morning for gains. i believe recovery is better when you are less stressed out. a long hot shower in the morning is a lot more relaxing and beneficial than an adrenalin pumping ice water bath.

Yeah, last time I looked at the research, there is basically no evidence that ice baths help recovery (and, iirc, they can actively hurt muscle gain). I think there is maybe some evidence for acute recovery in over-training like situtations (think soccer player playing 3 games a week). Think they're basically popularised due to (1) people think "hard" things must necessarily be good because htey are hard and (2) liars like andrew huberman

539
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 23, 2025, 07:59:48 am »
Quote from: LBSS on February 22, 2025, 06:54:04 pm
ETA: also, i just discovered steve magness's youtube videos and i haven't been this excited about an online exercise nerd since i found lyle mcdonald 15+ years ago.

magness is so funny. his pure training content is great, but his "bigger picture" tweets are some of the most cringe content out there. come to think of it, i guess that adds to the lyle parallels

540
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 23, 2025, 07:58:49 am »
23-02-25

OHP
65 x 1
55 x 5 + 3 push presses

Inc Curl
20 x 16, 12

Lat Prayer
42.5 x  11, 8, 6

Inc Fly
20 x 11, 7 + 10 presses

Lateral
20 x 12, 10

GM
110 x 10, 8

Rev Nord
+10 x 7, 6

Bike x 20 mins

Notes

Similar ROM reset with Rev Nords here.

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