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Messages - Joe

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991
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: November 22, 2019, 08:21:11 am »
22-11-19

BW - 67.2

Workout

Chins
BW x 3, 3
+16 x 2
+32 x 1

OAC Isos @ 90*
-8 x 5s
BW x 5s, 3s, 3s, 3s
-5 x 9s

Assisted OAC
-8 x 1, F [only managed to pull to halfway]

Deadhangs [up to 10.5/13]
HC@24mm
BW x 5s, 5s
HC@21mm
BW x 5s
HC@18mm
BW x 5s
+8 x 5s
+13 x 7s, 7s
+10.5 x 7s

Notes

Sort of all I had in the tank for today. Been feeling pretty tired lately, hopefully energy comes back soon.

992
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: November 18, 2019, 11:45:53 am »
BW - 67.5

Workout

Chins
BW x 3, 3
+16 x 2
+32 x 1

OAC Isos @ 90* [R first, rest 30s, match L]
-8kg x 8s
BW x 4s, 4s
-5kg x 8s, 8s

Deadhang
HC@24mm
BW x 5s, 5s
HC@21mm
BW x 5s
HC@18mm
BW x 5s
+8 x 5s
+10.5 x 7s, 7s, 7s

Dips
BW x 5
+ 8 x 10, 10, 10

Planche Lean
BW x 10s, 10

Notes

Good to be working out again!

Felt strong. Satisfying AF to do OAC work like that without feeling like I'm wrecking myself.

Think if I can hit a 10s iso @ 90* with BW I'll be very close to an OAC.

993
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: November 15, 2019, 12:17:01 pm »
blah, had a cold last few days, looks like i'll be back to normal tomorrow, i hope.

have been doing "grease the groove" oac work, i guess you could call it. has been fun, feeling strong. looking forward to getting back on a normal programme for that though -- think i can profitably do oac stuff without it being hellishly taxing now, so will make that the main focus in strength stuff, with weighted chins weekly as supplement.

994
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: November 12, 2019, 05:03:12 am »
Am still here, dw.

Last week got a bit stressed out preparing for this competition i was going to (european quiz championships) in bulgaria over the weekend, so training time got consumed by cram revision time for that at, and that was pretty draining so I didn't have much energy for training. Did do a sort of makeshift OAC session last Thursday, just testing out strength in hangs are various points in the motion -- feels stronger than I've ever been before, and the soreness was not debilitating which suggests a comparatively high level of preparedness at this stage. Got back Sunday evening and was exhausted (about 10 hoours sleep from Thurs->Sun which isn't great), so didn't do any proper training, but just king of messed aroudn with OAC negatives/isos and assisted stuff through the day (probably slightly stupid to do OAC stuff withoout a full warmup, so will be a bit more structured going forward).

Will probably run later today.

Quiz went well, got a bronze medal in the team thing and had a few other top 15 finishes.

995
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: November 02, 2019, 07:42:41 am »
02-11-19

Run

4.01mi in 33:38 [8:23 pace]

Notes

need to find my gloves

996
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: November 01, 2019, 02:08:28 pm »
01-11-19

BW - 68.3

Workout

Chins
BW x 3, 3
+8 x 2
+16 x 2
+26.5 x 4, 4, 4

Deadhangs
HC@24mm
BW x 5s, 5s
HC@21mm
BW x 5s
HC@18mm
BW x 5s
+8 x 7s, 7s, 7s, 7s

Dips
BW x 5
+13 x 8, 8, 8

Notes

Lol, so +1.5kg weight gain. I guess like half of that is water weight that will disappear pretty fast once I go back to below maintenance calories. Aim, then, is to end this month in the 64.x range. Should be doable, about 1kg a week

Felt weak! Not really a surprise, just hate that feeling, though. Still rejigging from jet lag, etc, too, which won't help.

Onwards and upwards from here, though.

997
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 31, 2019, 12:21:06 pm »
31-10-19

Run

4.35mi in 38:09 [8:45 pace]

Notes

Back and a little jet-lagged. Will weigh tmrw to see how much I gained, lmao. Feels like a lot, fiancee's parents kept feeding me and I did not want to be rude, haha.

This felt easy, though! Even though I didn't run (exercise was plenty of walking and a bit of swimming), etc. Perfect weather for this run.

Strength sesh tmrw, I guess.

998
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 23, 2019, 08:02:00 am »
BW - 66.8

Workout

Chins
BW x 3, 3
+8 x 2
+16 x 1
+24 x 1
+37 x 1
+45 x 1  :personal-record:
+47.8 x 1  :personal-record: :personal-record: :personal-record: :personal-record:  :wowthatwasnutswtf: :wowthatwasnutswtf:

Deadhangs
HC@24mm
BW x 5s, 5s
HC@21mm
BW x 5s
HC@18mm
BW x 5s
+8 x 5s
+16 x 5s
+18.5 x 5s  :personal-record:
+21 x 5s  :personal-record:
+24 x 3s  :personal-record:
+8 x 5s, 5s, 5s, 5s, 5s

SS1A Chins
+16 x 6, 6
+8 x 8

SS1A Wide Grip Pullups
BW x 7, 6

SS1B Dips
BW x 5
+ 8 x 3
+16 x 8, 7
+8 x 9
BW x 12

Notes

Big session before going away. Huge, huge PRs on chinups. That's definitely a lifetime PR for relative weight (1.715xBW total), probably a lifetime PR on load added, and maybe a PR for total load (114.6kg -- the most I've managed in the period covered by this log is 112kg)

Big PRs on hangs too. Think with less tiring buildup I could have done +24 for 5s. Anyway that's about +1/3xBW, which is nice. Need to get back on the wall soon and see how it feels.

Rest just volume to get more and worked in case I don't do much training while abroad.

Fucking hyped on those pullups, though. If I get down to ~64.0 kg and keep same aboslute strength, thend I should be able to do a chinup with about 1.8xBW, which would be sick and put me in good stead for an OAC surge.

999
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 22, 2019, 11:59:48 am »
Away for about a week from tomorrow. A little headachey, etc., today so no training. Should be able to fit some lifting in tmrw, though.

Not going to focus on staying calorie controlled while away, and I'm not sure how much training I'll do either. Then another hard push on diet in Nov, hopefully get down to 64.x then Dec is for pushing strength on OAC as hard as I can and see if we can get this done before the New Year.

Quote from: vag on October 22, 2019, 05:17:10 am
Quote from: Joe on October 21, 2019, 12:40:13 pm

Did a progressiony thing, here's km splits: 5:50, 5:47, 5:19, 5:02, 4:29, 4:14


This is 24:51 5K coming from a 5:50 "warmup".  :highfive: :ibrunning:

Hah, thanks! Yeah I think I'm probably in about ~21:30-22:00ish shape for a race at the moment, but I'm not certain. After diet's done and OAC is achieved I might aim to get back under 20, even sub 19, for 5k.

1000
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 21, 2019, 12:40:13 pm »
21-10-19

Run

Did a progressiony thing, here's km splits: 5:50, 5:47, 5:19, 5:02, 4:29, 4:14

then ~1.5km cooldown

So, totaly 4.7mi

Notes

Yeah, yeah I mix units whatever.

1001
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 19, 2019, 01:50:36 pm »
Quote from: LBSS on October 19, 2019, 12:49:13 pm
ended up going out with some classmates last night and decided not to drag myself to a 9 AM race. wasn't out that late and didn't get drunk. but body was like, don't set an alarm. afternoon solo effort instead. 

- run 2 km; 3km test in 11:37 (3:40, 3:58, 3:59); run 2 km
splits were downhill-downhill/uphill-uphill. second km included a 180 turnaround i.e. full stop. only other time i've done a 3km test was straight-line and net downhill so this is definitely an improvement. sub-20 5k pace on each split. the last km was starting to suck, power going out of legs. had to dig a bit to get under 4:00.

- stretch

lessons:
1. don't go out too fast
2. my hard work needs to be harder. the base is getting there but i doubt i could have held onto sub-4 even for one more km, let alone two. more time in discomfort zone, or more discomfort within the same amount of time. or maybe a mix.
3. new bright orange adios 4's look sharp but are not as comfy out of the box as kinvaras. oh well.

Imho, I think if you're hitting that in a solo workout you'd be fine for sub-20 in a race.

1002
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 19, 2019, 12:08:10 pm »
19-10-19

Run

3.32mi in 32:58 [9:54 pace]

Notes

super easy

1003
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 18, 2019, 11:56:21 am »
18-10-19

BW - 66.9

Workout

Chins
BW x 3, 3
+16 x 6, 6, 6, 6

Deadhangs
HC@24mm
BW x 5s, 5s
HC@21mm
BW x 5s
HC@18mm
BW x 5s
+8 x 5s
+17.25 x 6s, 6s, 6s
+8 x 12s

Planche Lean
BW x 7s, 7s

Tuck Planche
BW x 8s, 8s, 8s

Planche Lean
BW x 20s, 20s

Notes

Decent stuff. Did the extra leans after the planche to just work on that shoulder blade position, as I watched video of my tuck planche and I'm really letting my shoulder blades droop.

Chins and hangs strong.

Quote from: adarqui on October 17, 2019, 04:49:35 pm
nice runs lately.

u guys have convos the whole time?

 :ibrunning:

Yep! I'm probs running a bit faster than truly comfortable conversation pace, though, tbh.

ETA: forgot to record BW, weighed 66.9 at start of workout. Back under 67kg, good good. Reckon 63.X is the likely end point here

1004
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 17, 2019, 12:35:43 pm »
17-10-19

Run

6.66mi in 59:52 [8:59 pace]

Notes

w/ LBSS again, good stuff.

Longest run for a long while, felt decent.

1005
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 15, 2019, 08:01:11 am »
15-10-19

Run

4.40mi in 38:41 [8:47 pace]

Notes

Nice to run.

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