76
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 03, 2025, 12:57:49 pm »
03-05-25
Run -- 6.85k, 43:20
Run -- 6.85k, 43:20
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77
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 02, 2025, 01:28:17 pm »
02-05-25
OAC Partials
BW x 1, 1, 1 [from like 120 degrees L and 90 degrees R, was weaker than the other day, attempts from bottom got nowhere]
Zercher
100 x 6 + Rev Nord +10x5
RDL
150 x 6
Inc Fly
17.5 x 12+6+4
Inc Curl
25 x 7, 6
Lateral
25 x 9+6+5
Pushdown
30 x 10, 8
Lat Prayer
35 x 10, 8
Dip
BW x 11 + 6 + 4
Run -- 4.7k, 30:30
Notes
Didn't feel like benching today. First half of run sucked but once post-gym lactic was gone felt better (I guess, idk what actually happened tbf)
OAC Partials
BW x 1, 1, 1 [from like 120 degrees L and 90 degrees R, was weaker than the other day, attempts from bottom got nowhere]
Zercher
100 x 6 + Rev Nord +10x5
RDL
150 x 6
Inc Fly
17.5 x 12+6+4
Inc Curl
25 x 7, 6
Lateral
25 x 9+6+5
Pushdown
30 x 10, 8
Lat Prayer
35 x 10, 8
Dip
BW x 11 + 6 + 4
Run -- 4.7k, 30:30
Notes
Didn't feel like benching today. First half of run sucked but once post-gym lactic was gone felt better (I guess, idk what actually happened tbf)
78
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 01, 2025, 12:56:55 pm »
01-05-25
Run --
w/u
3 x (10' on / 1' off) [4:53, 4:57, 4:49]
c/d
9.8k, 55 min
Notes
The middle rep was slightly uphill, other two slightly down. 28 C today, but HR was fine. Legs pretty tired, so probs easy tmrw and sat and put some quality in the sunday long run, when it should also be cooler
Run --
w/u
3 x (10' on / 1' off) [4:53, 4:57, 4:49]
c/d
9.8k, 55 min
Notes
The middle rep was slightly uphill, other two slightly down. 28 C today, but HR was fine. Legs pretty tired, so probs easy tmrw and sat and put some quality in the sunday long run, when it should also be cooler
79
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 30, 2025, 04:08:36 am »
30-04-25
Run -- 6.5k, 45:30
Notes
Only like 12 hours after yesterday's session so a real plob, but like 135hr and avoided the heat
Yeah something like this is probably sensible. Realistically it'll be PB&J sandwiches b/c I'm too much of a prig to go ham on the sat fats everyday.
Run -- 6.5k, 45:30
Notes
Only like 12 hours after yesterday's session so a real plob, but like 135hr and avoided the heat
Yeah something like this is probably sensible. Realistically it'll be PB&J sandwiches b/c I'm too much of a prig to go ham on the sat fats everyday.
80
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 29, 2025, 12:26:38 pm »
29-04-25
Run --
w/u
5 x (6' on / 1' off) [4:44, 4:38, 4:38, 4:38, 4:38]
c/d
Total, 10.06k, 56:30
Notes
Nailed the pacing this time, nice.
24 C today so HR a bit higher than usual even if effort was lower.
Run --
w/u
5 x (6' on / 1' off) [4:44, 4:38, 4:38, 4:38, 4:38]
c/d
Total, 10.06k, 56:30
Notes
Nailed the pacing this time, nice.
24 C today so HR a bit higher than usual even if effort was lower.
81
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 28, 2025, 07:49:28 am »
28-04-25
Zercher Squat
100 x 5, 3
Chin
+50 x 1
OAC Attempts
L - got to 90 degrees then stalled; R - got to 135 degrees then stalled
OAC Negative
BW x 1, 1
Incline Bench
80 x 4
70 x 6, 5
Incline Curl
25 x 8, 7
Lateral Raise
25 x 9 + 7 + 5 + 4
Wide-Grip Pullup
+20 x 8 + BWx 7 + 5
Bench Side Bend
+10 x 8 + BWx11
Dips
+10 x 8 + BW x 6
Notes
Another week eating to appetite, another new low weigh in, another week of struggling on incline bench. Going to really make the effort to to up the kcals this week, can only help lifting and running.
That said, seems to have helped with OACs, since that's the first time I've done a legit pll from the bottom with either arm. Probably strong enough to hit one on the left already with perfect conditions (i.e. not day after PB running volume, and not in a session where I've already done Zercher squats and an RPE 8 single weighted chinup)
Zercher Squat
100 x 5, 3
Chin
+50 x 1
OAC Attempts
L - got to 90 degrees then stalled; R - got to 135 degrees then stalled
OAC Negative
BW x 1, 1
Incline Bench
80 x 4
70 x 6, 5
Incline Curl
25 x 8, 7
Lateral Raise
25 x 9 + 7 + 5 + 4
Wide-Grip Pullup
+20 x 8 + BWx 7 + 5
Bench Side Bend
+10 x 8 + BWx11
Dips
+10 x 8 + BW x 6
Notes
Another week eating to appetite, another new low weigh in, another week of struggling on incline bench. Going to really make the effort to to up the kcals this week, can only help lifting and running.
That said, seems to have helped with OACs, since that's the first time I've done a legit pll from the bottom with either arm. Probably strong enough to hit one on the left already with perfect conditions (i.e. not day after PB running volume, and not in a session where I've already done Zercher squats and an RPE 8 single weighted chinup)
82
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 27, 2025, 04:04:31 pm »- half marathon in 1:29:54 (watch), 1:30:28 (chip), 1:30:41 (gun)
very happy with this. i didn't red-line as early as i could have, so even at my current fitness i might have knocked off a few seconds. but i did kick enough at the end to pass a few people, including one guy right at the line, so i don't feel like i left too much in the tank. race and learn. pacing other than that was excellent: first third averaging 4:22, second third 4:15, and final third 4:10. i've been hurt twice since january, so training did not go as well as it could have. i only had one week over 40 miles.
and, most amazingly of all, my watch time was under 1:30.
conditions were great, low 50's fahrenheit and dry, although there were a few sections in the final third into a pretty stiff headwind. but overall, no complaints on that front. the course has some longish hills but they're all pretty gentle. if i don't sign up for the cherry blossom ten-miler next year, i'll probably do this race again.
nice!! congrats!
83
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 27, 2025, 07:53:16 am »
27-04-25
Run -- 12k, 1:21
Notes
Kept it very easy. Another mileage PB this week with 57k. Probably a fair bit less this week since I expect to be quite busy.
Run -- 12k, 1:21
Notes
Kept it very easy. Another mileage PB this week with 57k. Probably a fair bit less this week since I expect to be quite busy.
84
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 26, 2025, 12:37:12 pm »
26-04-25
Run -- 6k, 36 mins, some strides at the end
Run -- 6k, 36 mins, some strides at the end
85
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 25, 2025, 12:20:31 pm »
25-04-25
Run --
w/u
3 x (10' on, 1' off) [4:57, 4:45, 4:46]
c/d
9.94k total, 54:14
Notes
The squishy water bottle with a strap made its debut. A+ great bit of kit.
Right knee felt a little weird for about 1 minute after the last rep. No paint or anything, just a bit odd. Will monitor. Probably more than enough intensity this week already, lol, so just easy this weekend.
My HR strap had been weird last few runs but fixed it. Think it wasn't tight enough b/c of the weight loss, lol.
Run --
w/u
3 x (10' on, 1' off) [4:57, 4:45, 4:46]
c/d
9.94k total, 54:14
Notes
The squishy water bottle with a strap made its debut. A+ great bit of kit.
Right knee felt a little weird for about 1 minute after the last rep. No paint or anything, just a bit odd. Will monitor. Probably more than enough intensity this week already, lol, so just easy this weekend.
My HR strap had been weird last few runs but fixed it. Think it wasn't tight enough b/c of the weight loss, lol.
86
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 24, 2025, 07:11:56 am »just found out i got in off the wait list for a 40-mile trail race in june. i know i was talking about taking a month or so off to focus on weights but i'm honestly kinda tempted to just go for this one. 40 miles doesn't seem that far, especially if i'm just trying to finish and not worry about time (the cutoff is 12 hours, which i could cover at a literal walk). would mean ramping up mileage again after the half, obviously with some care. hmmmmmmm...
i have until friday to decide whether to register. should i do it?
to quote a wise man
you should do the race.
but more seriously, if this is an exciting race for you, i'd be inclined to do it. plenty of future opportunities to do more of a weights focus (esp later in the summer when running outside will be unpleasant)
87
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 24, 2025, 07:10:15 am »
24-04-25
Zercher Squat
100 x 4 + Rev Nord +5x6
RDL
150 x 5
OAC Neg
BW x 1
Incline Bench
82.5 x 3
80 x 3
Incline Curl
22.5 x 12, 9
Lat Prayer
35 x 7, 5
Pushdown
35 x 8, 6
Wide Pullup
+20 x 6 + BWx6
Lateral Raise
22.5 x 13+8+6+5
Incline Fly
17.5 x 10+5
Bench Side Bend
+7.5 x 8
Ab Mat
+24 x 11 + BW x 12
Notes
Changed up form on prayers and pushdowns, felt a better connection at this lower weight.
Put a little bit of padding around the bar for Zerchers, and tried to get it to rest a bit more on the fleshy medial part of forearm rather than on my brachioradialis directly. Both seemed to help a bit.
RDL lighter b/c Zerchers take a lot out of the glutes. Felt them much more directly in hamstrings.
Still v sore in quads from Monday+Wed, so lower leg volume.
Considering switching to doing more leg volume on a single day of the week rather than two smaller sessions. May work better with running recovery.
Still slowly losing weight despite eating past appetite. May have to bring back the peanut butter cornflakes.
Might do a Parkrun on Saturday to get some more useful benchmark paces for training.
Zercher Squat
100 x 4 + Rev Nord +5x6
RDL
150 x 5
OAC Neg
BW x 1
Incline Bench
82.5 x 3
80 x 3
Incline Curl
22.5 x 12, 9
Lat Prayer
35 x 7, 5
Pushdown
35 x 8, 6
Wide Pullup
+20 x 6 + BWx6
Lateral Raise
22.5 x 13+8+6+5
Incline Fly
17.5 x 10+5
Bench Side Bend
+7.5 x 8
Ab Mat
+24 x 11 + BW x 12
Notes
Changed up form on prayers and pushdowns, felt a better connection at this lower weight.
Put a little bit of padding around the bar for Zerchers, and tried to get it to rest a bit more on the fleshy medial part of forearm rather than on my brachioradialis directly. Both seemed to help a bit.
RDL lighter b/c Zerchers take a lot out of the glutes. Felt them much more directly in hamstrings.
Still v sore in quads from Monday+Wed, so lower leg volume.
Considering switching to doing more leg volume on a single day of the week rather than two smaller sessions. May work better with running recovery.
Still slowly losing weight despite eating past appetite. May have to bring back the peanut butter cornflakes.
Might do a Parkrun on Saturday to get some more useful benchmark paces for training.
88
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 23, 2025, 12:48:13 pm »
23-04-25
Run --
w/u
4 x (5' on, 1' off) [4:40, 4:28, 4:37, 4:40]
c/d
9k total
Notes
DOMS finally hitting today. Like 8/10 quads, 7/10 glutes. Tough one.
Run --
w/u
4 x (5' on, 1' off) [4:40, 4:28, 4:37, 4:40]
c/d
9k total
Notes
DOMS finally hitting today. Like 8/10 quads, 7/10 glutes. Tough one.
89
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 22, 2025, 12:48:25 pm »
22-04-25
Run -- 8.00k, 52:36
Notes
Unsurprisingly, bit of a slog. Probably should have kept it a bit shorter.
Run -- 8.00k, 52:36
Notes
Unsurprisingly, bit of a slog. Probably should have kept it a bit shorter.
90
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 21, 2025, 07:40:27 am »
21-04-25
Zercher Squat
110 x 2
90 x 6, 4
Chinup
+50 x 1
OAC Negative
+5 x 8s R, 10s L
OAC ISO @ 135 degrees
BW x 5s R, 8s L
OAC ISO @ 90 degrees
BW x 7s R, 9s L
Incline Bench
80 x 5
60 x 9, 6
Incline Curl
22.5 x 11, 9, 8
Lateral Raise
22.5 x 12+8+6+5
Wide Grip Pullup
+20 x 9 + BWx8
Bench Side Bend
+5 x 9, 8
Tricep Dips
BWx 8, 6
Ab Mat
+22.5 x 9 + BWx11
Notes
Incidentally saw an online PT I trust recommend Zercher squats as a great movement for precisely the hip issue I have with normal squats. Could go ATG with no pain whatsover (in the hip at leasts, forearms another story, lmao!). Forearms will adapt soon enough, I'm sure (may do some light zerchers on the other lift session just to get more exposure in).
Surprised that crushing the brachioradialis with 110kg didn't seem to impinge on subsequent chinning strength. I'm certain that I can do an OAC from 90 degrees both arms, but the bottom is just so hard for me. Same as it ever was. Will get there.
Running with fast friends this evening. Will see how that goes, will probs turn into an hour tempo run lol.
Evening
Run -- 12.08k, 1:02:36
Notes
Friend's usual easy pace is like 4:15, so we met halfway. Meant I was at 175 avg HR for over and hour. Tough but just about manageable.
Zercher Squat
110 x 2
90 x 6, 4
Chinup
+50 x 1
OAC Negative
+5 x 8s R, 10s L
OAC ISO @ 135 degrees
BW x 5s R, 8s L
OAC ISO @ 90 degrees
BW x 7s R, 9s L
Incline Bench
80 x 5
60 x 9, 6
Incline Curl
22.5 x 11, 9, 8
Lateral Raise
22.5 x 12+8+6+5
Wide Grip Pullup
+20 x 9 + BWx8
Bench Side Bend
+5 x 9, 8
Tricep Dips
BWx 8, 6
Ab Mat
+22.5 x 9 + BWx11
Notes
Incidentally saw an online PT I trust recommend Zercher squats as a great movement for precisely the hip issue I have with normal squats. Could go ATG with no pain whatsover (in the hip at leasts, forearms another story, lmao!). Forearms will adapt soon enough, I'm sure (may do some light zerchers on the other lift session just to get more exposure in).
Surprised that crushing the brachioradialis with 110kg didn't seem to impinge on subsequent chinning strength. I'm certain that I can do an OAC from 90 degrees both arms, but the bottom is just so hard for me. Same as it ever was. Will get there.
Running with fast friends this evening. Will see how that goes, will probs turn into an hour tempo run lol.
Evening
Run -- 12.08k, 1:02:36
Notes
Friend's usual easy pace is like 4:15, so we met halfway. Meant I was at 175 avg HR for over and hour. Tough but just about manageable.