616
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: April 01, 2021, 03:41:46 am »
Damn it! Fingers crossed it passes fast and easy!
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617
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 31, 2021, 04:32:55 am »
30 March
ATG PAUSED SQUAT ( tempo 3:2:1 ):
5x12 @ 25kg
Finisher 33 @ 25kg ( + 3 reps )
SS1a : PUSHUPS : 15 @ BW
SS1b : BENT OVER ROWS : 15 @ 25kg
SS1 info : 7 rounds
Finisher:
PUSHUPS 28@BW
BENT OVER ROWS : 30 @ 25kg ( + 3reps )
Strong!
ATG PAUSED SQUAT ( tempo 3:2:1 ):
5x12 @ 25kg
Finisher 33 @ 25kg ( + 3 reps )
SS1a : PUSHUPS : 15 @ BW
SS1b : BENT OVER ROWS : 15 @ 25kg
SS1 info : 7 rounds
Finisher:
PUSHUPS 28@BW
BENT OVER ROWS : 30 @ 25kg ( + 3reps )
Strong!
618
Progress Journals & Experimental Routines / Re: Marc's Journal
« on: March 31, 2021, 04:30:26 am »
Just a terminology correction, this is actually a 1 step approach, i could even say it is something between 1-step and drop-step.
That is good news though, means your max potential is higher than that. A proper 3 steps jump ( 1-2-3-plant-jump ) should have you jumping 2-3 inches higher!
Keep it up, so good to have someone still training for vert in here.
That is good news though, means your max potential is higher than that. A proper 3 steps jump ( 1-2-3-plant-jump ) should have you jumping 2-3 inches higher!
Keep it up, so good to have someone still training for vert in here.
619
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 30, 2021, 03:02:38 am »
29 March
Easy run 13K @ 1:17:00
Ties longest sub-6' pace ever, but today average pace was 5:55 , previous was 5:57 , so that is again some kind of silly
Easy run 13K @ 1:17:00
Ties longest sub-6' pace ever, but today average pace was 5:55 , previous was 5:57 , so that is again some kind of silly
620
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 28, 2021, 07:17:09 am »
27 March
'Speed form' run
3K warm up
Sprint 8x400m / about 3.5 minutes walking rest
1.5K cool down
Goal pace for the 400s was 4:15
Got all splits negative, most sprints around 4:10 , a few 3:5x , and at then there was this 2nd sprint that synced to be all downhill and i went all out:
I got 1:19 ( 3:19 pace ) which is lifetime ( previous was 1:20). I also got a reading of a max pace of 2:42 / 22.2kmh at the beginning of that max sprint,
Great run, felt so fast! Even more impressive than the PR is that i still got the following 6 sprints below target pace, without extra rest!
'Speed form' run
3K warm up
Sprint 8x400m / about 3.5 minutes walking rest
1.5K cool down
Goal pace for the 400s was 4:15
Got all splits negative, most sprints around 4:10 , a few 3:5x , and at then there was this 2nd sprint that synced to be all downhill and i went all out:
I got 1:19 ( 3:19 pace ) which is lifetime
( previous was 1:20). I also got a reading of a max pace of 2:42 / 22.2kmh at the beginning of that max sprint, Great run, felt so fast! Even more impressive than the PR is that i still got the following 6 sprints below target pace, without extra rest!
621
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 26, 2021, 04:55:58 am »
lol what is wrong with us? 
24 March
ATG PAUSED SQUAT ( tempo 3:2:1 ):
5x12 @ 25kg
Finisher 30 @ 25kg ( + 5 reps )
SS1a : PUSHUPS : 15 @ BW
SS1b : BENT OVER ROWS : 15 @ 25kg
SS1 info : 7 rounds
Finisher:
PUSHUPS 28@BW ( + 5 reps )
BENT OVER ROWS : 27 @ 25kg ( + 4reps )
Strong!
25 March : 4.5K walk
24 March
ATG PAUSED SQUAT ( tempo 3:2:1 ):
5x12 @ 25kg
Finisher 30 @ 25kg ( + 5 reps )
SS1a : PUSHUPS : 15 @ BW
SS1b : BENT OVER ROWS : 15 @ 25kg
SS1 info : 7 rounds
Finisher:
PUSHUPS 28@BW ( + 5 reps )
BENT OVER ROWS : 27 @ 25kg ( + 4reps )
Strong!
25 March : 4.5K walk
622
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 24, 2021, 03:13:40 am »
23 March
Wow, 3 days without training and i feel like i am a couch potato traitor that took a break for months lol
Easy run 12K @ 1:17:50
Failed session because:
Shit happens!
Wow, 3 days without training and i feel like i am a couch potato traitor that took a break for months lol
Easy run 12K @ 1:17:50
Failed session because:
- It was cold and windy outside but not as much as i thought, so i ended up over-dressed.
- I forgot i ate late, so i went running about 2.5 hours after a (heavy) lunch.
Shit happens!
623
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 20, 2021, 07:05:02 am »
19 March
'VO2 max' run
2K warmup
HIIT 5x800m / walking rest equal to interval time
2K cooldown
Target pace for the 800s is 4:36.
I got 4:35 / 4:22 / 4:31 / 4:15 / 4:35 , I finally got all splits negative , winning!
Also that 4th sprint was timed at 3:24 which is ( even by just 1 second ) a lifetime
'VO2 max' run
2K warmup
HIIT 5x800m / walking rest equal to interval time
2K cooldown
Target pace for the 800s is 4:36.
I got 4:35 / 4:22 / 4:31 / 4:15 / 4:35 , I finally got all splits negative , winning!
Also that 4th sprint was timed at 3:24 which is ( even by just 1 second ) a lifetime
624
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 19, 2021, 04:21:31 am »
18 March
C1a : STIFF LEG DEADLIFT : 12 @ 25kg
C1b : OVERHEAD PRESS: 12 @ 25kg
C1c : BICEP CURLS : 12 @ 25kg ( +2 reps per set )
C1d : CHAIR TRICEP DIPS : 12 @ BW
C1 info : 4 rounds
C2a : BULGARIAN SPLIT SQUAT: 10 each leg @ BW ( +2 reps per leg )
C2b : UPRIGHT ROW: 12 @ 25kg
C2c : BICEP CURLS : 12 @ 25kg ( +2 reps per set )
C2d : CHAIR TRICEP DIPS : 12 @ BW
C2 info : 4 rounds
Finisher:
BULGARIAN SPLIT SQUAT: 20 each leg @ BW ( +14 reps per leg )
STIFF LEG DEADLIFT : 6 @ 25kg
OVERHEAD PRESS: 23 @ 25kg ( +17 reps )
UPRIGHT ROW: 6 @ 25kg
BICEP CURLS : 15 @ 25kg ( +5 reps )
CHAIR TRICEP DIPS : 25 @ BW ( +13 reps )
Beasted this one!
C1a : STIFF LEG DEADLIFT : 12 @ 25kg
C1b : OVERHEAD PRESS: 12 @ 25kg
C1c : BICEP CURLS : 12 @ 25kg ( +2 reps per set )
C1d : CHAIR TRICEP DIPS : 12 @ BW
C1 info : 4 rounds
C2a : BULGARIAN SPLIT SQUAT: 10 each leg @ BW ( +2 reps per leg )
C2b : UPRIGHT ROW: 12 @ 25kg
C2c : BICEP CURLS : 12 @ 25kg ( +2 reps per set )
C2d : CHAIR TRICEP DIPS : 12 @ BW
C2 info : 4 rounds
Finisher:
BULGARIAN SPLIT SQUAT: 20 each leg @ BW ( +14 reps per leg )
OVERHEAD PRESS: 23 @ 25kg ( +17 reps )
BICEP CURLS : 15 @ 25kg ( +5 reps )
CHAIR TRICEP DIPS : 25 @ BW ( +13 reps )
Beasted this one!
625
Progress Journals & Experimental Routines / Re: New year new me
« on: March 19, 2021, 04:03:56 am »
^^^^^
Damn, that is roughly estimated 6 hours total!
Damn, that is roughly estimated 6 hours total!
626
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 18, 2021, 04:43:44 am »
17 March
Easy run 13K @ 1:17:22
, this is the (new) longest distance i have ever covered in sub-6' pace (5:57 today) , previous was 12K @ 5:59 done 2 weeks ago.
Easy run 13K @ 1:17:22
, this is the (new) longest distance i have ever covered in sub-6' pace (5:57 today) , previous was 12K @ 5:59 done 2 weeks ago.627
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 17, 2021, 04:03:26 am »
16 March
ATG PAUSED SQUAT ( tempo 3:2:1 ):
5x12 @ 25kg
Finisher 25 @ 25kg ( + 13 reps )
SS1a : PUSHUPS : 15 @ BW
SS1b : BENT OVER ROWS : 15 @ 25kg
SS1 info : 7 rounds
Finisher:
PUSHUPS 23@BW ( + 8 reps )
BENT OVER ROWS : 23 @ 25kg ( + 8 reps )
Added the finishers. Not as an extra set like in the other training day. This one is already 1 hour long and exhausting, so substituted the last set of each exercise with an AMRAP finisher.
Very very nice!
ATG PAUSED SQUAT ( tempo 3:2:1 ):
5x12 @ 25kg
Finisher 25 @ 25kg ( + 13 reps )
SS1a : PUSHUPS : 15 @ BW
SS1b : BENT OVER ROWS : 15 @ 25kg
SS1 info : 7 rounds
Finisher:
PUSHUPS 23@BW ( + 8 reps )
BENT OVER ROWS : 23 @ 25kg ( + 8 reps )
Added the finishers. Not as an extra set like in the other training day. This one is already 1 hour long and exhausting, so substituted the last set of each exercise with an AMRAP finisher.
Very very nice!
628
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 16, 2021, 04:10:33 am »
15 March
Low aerobic zone run
7.5K @ 59:41 , 7:55 pace / 134 bpm
Shorter distance today. Might attempt to do a 2nd such run later in the week.
Today for the first time, this run's pace landed under 8:00 , nice!
Low aerobic zone run
7.5K @ 59:41 , 7:55 pace / 134 bpm
Shorter distance today. Might attempt to do a 2nd such run later in the week.
Today for the first time, this run's pace landed under 8:00 , nice!
629
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 14, 2021, 03:31:05 pm »
13 March
Tempo run:
2K warmup
3x1.5K / 5 minutes walking rest
1K slow jog cool down
Target pace was 5:06.
Decided to do a max 1st attempt , hoping to keep the other two around 5:15.
I got 4:35 / 5:10 / 5:12. Great!!!
At the first sprint i continued to complete a mile, to register 2 new lifetime PRs : 7:19 mile and 6:53 1.5K
Tempo run:
2K warmup
3x1.5K / 5 minutes walking rest
1K slow jog cool down
Target pace was 5:06.
Decided to do a max 1st attempt , hoping to keep the other two around 5:15.
I got 4:35 / 5:10 / 5:12. Great!!!
At the first sprint i continued to complete a mile, to register 2 new lifetime PRs : 7:19 mile and 6:53 1.5K
630
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 12, 2021, 03:17:09 am »
11 March
Easy run 17.5K @ 1:51:33
This is lifetime distance AND duration PR , previous were 17K / 1:48:00 ,
First 12K were again sup 6:00 km pace, but then it got bad, especially after 14K. I don't know what happened, lungs were fine but legs got stiff and i got slow.
Felt pretty much like hitting the wall, I run out of carbs/glycogen maybe? I wasn't prepared for a big run now that i think about it, this was done at night, both lunch of the same day and dinner of previous night were low on carbs.
Easy run 17.5K @ 1:51:33
This is lifetime distance AND duration PR , previous were 17K / 1:48:00 ,
First 12K were again sup 6:00 km pace, but then it got bad, especially after 14K. I don't know what happened, lungs were fine but legs got stiff and i got slow.
Felt pretty much like hitting the wall, I run out of carbs/glycogen maybe? I wasn't prepared for a big run now that i think about it, this was done at night, both lunch of the same day and dinner of previous night were low on carbs.