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For sure, i already did one of those long(ish) easy sessions too, i just don't have enough sessions for that, 3 weight days + 1 bball day leaves room for 1 to 2 running days per week where i do want to go hard at something, either a time trial PR attempt or the 500m sprints. I want to do a longer one very soon though, to try and enjoy it.

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21 May 2018

Bodyweight@session : ?
Soreness : none
Injuries/aches : none

-RUN 2.5km @ 14m2s ,  by 5 seconds
( 2km split = 11m14s ,  by 8 seconds )
-Walk 500m.
-SPRINT 500m @ 1m57s , by 1 second
-Walk 500m
-SPRINT 500m @ 1m53s ,  by 4 seconds on the above
Walk 500m

Max speed = 16.4kmh ,  by 0.7kmh
Max pace = 3m38s ,  by 10s/km

-Awesomeness! Not just in the PRs , where i destroyed everything, but mostly in the feel. First time i really felt a level up at running. Could keep up pace nice, could push it when tired much better.
The first 2.5km ( that i PRed ) were not even close to max, i was pushing just a bit more than comfortable.
Great feeling at 500m sprints too, after the hard start , when i gas out at around 300-350m, i could keep pushing a bit better than in the past. Felt i had more in me, 1m50s is feasible.

TOTAL : 5km in 34m25s

23 May 2018

Bodyweight@session : 86,5kg
Soreness : none
Injuries/aches : none

DEADLIFT:
10@20kg
5@60kg
3@80kg
3@100kg
3@120kg
1@130kg
1@140kg
-Same thing with yesterday, instead of volume RDL+lunges i went for max-out DL.
Very nice. Last time i deadlifted heavy was late 2016 (140 again ) , PR is 150 from mid 2015.
140 was not easy, no way i had a 2nd rep, but was the easiest 140 ive ever done. I had 150 in me too but didn't want to stress back that much out of nowhere.
Also, 3@120 ties 3RM which holds from 2012!!!

SEATED SHOULDERS NEUTRAL GRIP DB PRESS ( tempo 1:1:3 ):
10@20kg each hand
10@20kg each hand
10@20kg each hand
10@20kg each hand

BICEPS Z-BAR CURL ( tempo 1:1:3 ):
10@30kg
10@30kg
10@30kg
10@30kg

TRICEPS PUSH DOWN ( tempo 1:1:3 ):
10@150lbs
10@150lbs
10@150lbs
10@150lbs

Same weights and reps with last time in all arms stuff but much better control/feel, might up them all next time.

24 May 2018

Bodyweight@session : ???
Soreness : traps, arms, minor
Injuries/aches : none

1½ hours full court basketball.
Incredible fitness improvement! Couldn't believe it, totally different feeling. Better breaths, faster recovery, everything better.
Not so unexpected: I haven't played for 3 weeks, while in between i went running 5 times ( 29km ).
Fitness FTW! 

lmao nice!@$!@$

yea, running/sprinting related fitness improvements are awesome.

Still that's just scratching the surface of running. Can't wait to dig deeper, already planning to include shorter interval sprints and longer relaxed runs.

 

29 May 2018

Bodyweight@session : ~86.75kg
Soreness : none
Injuries/aches : none

Back to volume+slow eccentrics. Decided to up the eccentric to 4 everywhere and see what happens:

ATG SQUAT ( tempo 1:1:4 ):
8@20kg
8@40kg
8@60kg
8@70kg
5@80kg ( -3 reps )
-Surprisingly strong, expected to lose reps @70.

BENCH PRESS ( tempo 1:1:4 ):
10@20kg
10@40kg
10@50kg
10@60kg
5@65kg ( -3 reps )
-Same comment with squats, expected to lose a few reps @60 but was unexpected strong.

WIDE GRIP LAT PULLDOWN ( tempo 1:1:4 ):
10@120lbs
10@130lbs
10@140lbs
10@150lbs
6@160lbs ( +10 lbs ) , ( -4 reps )
-Very strong!

PAUSED STANDING CALF RAISE MACHINE ( tempo 1:2:4 ):
12@BW+80kg ( -5 kg )
12@BW+80kg ( -5 kg )
12@BW+80kg ( -5 kg )
-Used lower weight by mistake.

So i can handle the lower weights pretty well with the increased eccentric tempo but not the money sets. Not sure if i will stick with it as it is or do a mixture, like slow tempo buildup, normal tempo max set, that looks like it would be very interesting.

^Yeah, this is fun. Will go for a while with eccentric tempo of 4 and then retest maxes.

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30 May 2018

Bodyweight@session : 87kg
Soreness : chest, lats, legs ( mostly glutes ) , TUT comes with a price
Injuries/aches : none

RDL ( tempo 1:1:4 ):
10@20kg
8@60kg
8@80kg
8@90kg
8@100kg

DB LUNGES ( tempo 1:1:3 ):
-Skipped, glutes were too sore to hit them again.

SEATED SHOULDERS NEUTRAL GRIP DB PRESS ( tempo 1:1:3 ):
UPRIGHT BB ROW: ( new exercise )
10@30kg
10@30kg
10@30kg
10@30kg
-Tried to do controlled tempo, was achievable until rep ~7.

DUMBELL LATERAL RAISES: ( new exercise )
12@8kg each hand
12@8kg each hand
12@8kg each hand
-No slow tempo here, normal reps.

BICEPS Z-BAR CURL ( tempo 1:1:4 ):
10@30kg
10@30kg
10@30kg
10@30kg
-Very strong.

TRICEPS PUSH DOWN ( tempo 1:1:4 ):
10@150lbs
10@150lbs
10@150lbs
10@150lbs
-Very strong.

Got all reps at RDL bis and tris despite upping the eccentric tempo to 4. Awesome! 
Switching my program to give a focus to lateral deltoids. Not for athletic reasons, i think they look disproportional underdeveloped compared to my biceps and triceps.
So replaced DB OHP with BB upright row and DB lateral raises. Will also switch BB bench to incline to keep some anterior deltoid work in.

2 June 2018

Bodyweight@session : ~87.25kg
Soreness : none
Injuries/aches : none

HALF SQUAT ( tempo 1:1:4 ):
10@20kg
8@60kg
8@80kg
8@100kg
8@110kg
8@120kg
-Awesome, great control and depth.

DIPS ( tempo 1:1:4 ):
10@BW
10@BW
9@BW ( -1 rep )
9@BW ( -1 rep )
9@BW ( -1 rep )
-Very strong.

CHINUP GRIP LAT-PULLDOWN ( tempo 1:1:4 ):
10@120lbs
10@130lbs
10@140lbs
10@150lbs
10@160lbs ( +2 reps )
-Very strong.

DB SHRUGS ( tempo 1:1:4 ):
12@28kg each hand
12@28kg each hand
12@28kg each hand
-Very strong.

So i upped eccentric tempo from 3 to 4 to this workout too but i got everything except 1 rep at 3 last dips sets. Awesome!!!

3 June 2018

Bodyweight@session : ???
Soreness : glutes, quads, traps, lats
Injuries/aches : none

RUN 6km @ 42m 37s

Intention was a recovery/blood flow session, so went super slow and relaxed. Goal was 7m/km which i nailed, although GPS went off so i had no readings, i can now AREG pace well.
Run was super easy, actually fun. Didn't feel tired at any point and had to actively try not to pick up the pace. Could go like this for much more distance, but haven't run for a while so kept it light.

great stuff. one of the best ways to run, slow/relaxed & enjoying it.