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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on October 19, 2026, 04:55:02 pm »
- animal movements

- RDL 90 x 8,8
used straps like a good, sensible boy.

- flat calf raise 90 x 10,10

- alfredson calf raise 20 lbs x 8,8/leg

- superset x 2
-- deep BSS bw x 10/leg
-- push up x 15
-- hollow body hold x 20s
-- DB row 55 lbs x 15/arm

later

- assisted dead hang 30s x 3
first rep added a few single-arm hangs back and forth for a few seconds each.
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on October 19, 2026, 03:31:19 pm »
Workout 111B (bench main lift):

Bench press: 20x5, 20x5, 50x5, 60x3, 70x5, 65x5, 60x10
Zercher foward lunges (each leg): barx10, 60x6, 60x6 (pretty hard)
Landmine press: barx8, bar+15x10, bar+20x10
V-grip pulls to chest (single arm): 48x5, 40x8
Pallof press: 3 small plates x 10 (each side), 3 small plates x 10 (each side)
Seated calf raises: 40x10, 50x10, 50x10, 50x9 (very slow tempo, 5 second eccentric)

Time of workout: 21:10-22:00
Workout duration: 50 min
Exhaustion level: 7/10
Bodyweight: 90.3 kg (very heavy)
Rating: Great

Comments: Felt pretty strong today as well, despite going to sleep at 3:40 AM. The worrying part is me going over 90 kg again, although I am taking creatine for the last 2 weeks or so, but the truth is that nutrition has been worse (with winter coming etc). Will need to correct that. Bench was fine, hit 5 reps with 70 kg but with a different bar, so I'm pretty happy. Also very happy with the 10 reps with 60 kg after two heavy work sets. I also like how the seated calf raises feel and the sensation after them.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on October 18, 2026, 12:31:31 pm »
thanks! yes, first time under 19.

- long run w/SubT 3 x 2.5 km (60")
-- intervals @ 4:19, 4:16, 4:15
-- total 1:36:46, 19.31 km
legs felt good, except left achilles is a tiny bit sore. spectacular day: around 5-6 degrees, clear blue skies, and no wind to speak of. if it had been like this yesterday, maybe could have hit sub-18:50.

saw that rantojapan uses the (xx") notation to mark rest intervals, that is neater than what i was doing before so will adopt it.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on October 18, 2026, 08:57:48 am »
18-10-26

Run - 13.62k, 1:21:23
Lift - RDL, OAC, BSS, Rev Nord

Notes

8h35m on the week, of which over 6 hours was running. Two solid session, 12 sets of strides, hit all my lifting, minimal achilles pain (basically just first thing in am, almost none while running). A good week of training.

coming week's gonna be busy so will see how training goes. will try to be smart and make tmrw an x-training day.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by Joe on October 18, 2026, 08:54:21 am »
Quote from: LBSS on October 17, 2026, 10:54:57 am
- 5k race in 18:54 (official), 18:49 (watch)
-- warm up
-- race splits 3:55, 3:51, 3:50, 3:43, 3:34
extremely happy with this. it's a huge PR, almost 30s faster than i ran in the parkrun last month and 13s faster than the chip-timed (but probably short) race i ran in may right after the marathon. conditions were pretty good: cool and overcast but a little windy.

bless you, james copeland.

ETA: couple additional things. first, the negative splits meant that i was passing people in the final 1-2 km; i even sprinted at the end to pass a guy in the last 100m. that was fun! it helps so much to be able to chase people down, feels so much better than being caught. not a new observation, obviously. but it was notable in this race. also, this was my first time using the coros pace strategy function. previously, i'd manually entered pace ranges for each split. this was MUCH better than manual ranges. i will be using it for all races in the future. i missed my set goal of 18:50, but not by much, and i think if it had been still rather than windy i might have gotten there.

finally, i could update my SubT ranges if i wanted to, given the new race result. but given that i'm still running most of them on the slightly hilly loop, i think i'll stick with the status quo and just let them get a bit easier as it starts to be consistently cool outside.

hell yeah dude, huge! first time under 19:00 right? and that's a crazy last 2k  :ibrunning:
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on October 17, 2026, 10:54:57 am »
- 5k race in 18:54 (official), 18:49 (watch)
-- warm up
-- race splits 3:55, 3:51, 3:50, 3:43, 3:34
extremely happy with this. it's a huge PR, almost 30s faster than i ran in the parkrun last month and 13s faster than the chip-timed (but probably short) race i ran in may right after the marathon. conditions were pretty good: cool and overcast but a little windy.

bless you, james copeland.

ETA: couple additional things. first, the negative splits meant that i was passing people in the final 1-2 km; i even sprinted at the end to pass a guy in the last 100m. that was fun! it helps so much to be able to chase people down, feels so much better than being caught. not a new observation, obviously. but it was notable in this race. also, this was my first time using the coros pace strategy function. previously, i'd manually entered pace ranges for each split. this was MUCH better than manual ranges. i will be using it for all races in the future. i missed my set goal of 18:50, but not by much, and i think if it had been still rather than windy i might have gotten there.

finally, i could update my SubT ranges if i wanted to, given the new race result. but given that i'm still running most of them on the slightly hilly loop, i think i'll stick with the status quo and just let them get a bit easier as it starts to be consistently cool outside.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on October 17, 2026, 08:57:02 am »
17-10-26

Run
- progressive w/u
- 2 x (2k @ 4:30, 1k @ 5:00) + 1k @ 4:30 / 1k @ 5:00
- 4 x ~15s strides
- c/d

17.14k, 1:28:33

Lift
OAC, dips, OL calf

Notes

proper long run workout, minimal botheration of the achilles. kind of feel like i might be fighting a mild virus again or still the same one ffs. still got mild cough and elevated rhr. got 9.5 hours of sleep, though, and this felt pretty good. lower body lifting tmrw.

fatigue finally above fitness again for first time this month.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on October 16, 2026, 05:48:16 pm »
come to think of it, i have lifting straps already.

- run 31:01, 5.69 km, w/4 x 10s uphill sprints
hot, hopefully for the last time in 2026. kept it nice and easy in anticipation of the 5k tomorrow morning.
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on October 16, 2026, 03:10:58 pm »
Workout 110A (squat main lift):

Athletic stance squat: 20x5, 60x5, 90x3, 120x3, 110x3, 90x5 (super explosive), 60x5 (extremely explosive)
Dumbbell bench press: 40x10, 40x10, 40x7 (20 kg dumbbells) :personal-record:
RDL (landmine attachment was broken): 60x5, 90x5, 110x5
Triceps pulldowns, Biceps curls: 6Sx12 ++ 2S+1Lx15, 6Sx12 ++ 2S+2Lx12
Ab wheel rollouts: 10
Leg raises: 8

Time of workout: 21:10 - 21:50
Workout duration: 40 min
Exhaustion level: 8/10
Bodyweight: 89.6 kg
Rating: Great

Comments: Terrible neck and thoracic pain these days, so this workout was risky. I estimate I will be in bad shape, soon. On the other hand, great squatting. 120x3 felt super explosive and powerful and the same applies for all the sets. First time doing 2 consecutive sets of 10 reps on the dumbbell bench press with 20 kg dumbbells as well. The landmine attachment was broken so I did RDLs which... will probably contribute to my back issues (I hope not, but I estimate it will be bad).
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on October 16, 2026, 01:25:34 pm »
16-10-26

AM - gym cardio x 1:08:31, 126 hr
PM - run x 5.43k, 33:22

notes

calves still tired, but felt pretty good overall.
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