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21
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on March 25, 2025, 09:49:22 am »
25-03-25

Run
w/u
5 x (6' on, 1' off) [1.17, 1.25, 1.21, 1.29, 1.29 k per rep]
c/d

about 10k total running

Notes

Solid workout. HR was like 158, 163, 165, 168, 170 for each rep, so nicely in tempo/just below tempo range.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by Joe on March 25, 2025, 09:47:44 am »
Quote from: LBSS on March 25, 2025, 08:02:49 am
- run 1:01:08, 10.55 km
yep, definitely just slower in the morning. all systems not yet go. my fastest km on this run was 5:27, barely below my average pace for the long run on sunday, which i started in the late morning. i do a little bit of joint circles and leg swings before starting, perhaps i should try actually warming up for a few minutes and see if that makes a difference.

You'll be delighted that Magness has just put a video out on that is (a) about warming up and (b) is in new room (still blank walls, but at least they're not white!)

(my take is that if it's just an easy run, i'd just accept the slower pace rather than allow warming up to displace time that could be spent running)
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on March 25, 2025, 08:02:49 am »
- run 1:01:08, 10.55 km
yep, definitely just slower in the morning. all systems not yet go. my fastest km on this run was 5:27, barely below my average pace for the long run on sunday, which i started in the late morning. i do a little bit of joint circles and leg swings before starting, perhaps i should try actually warming up for a few minutes and see if that makes a difference.
24
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on March 24, 2025, 08:27:55 am »
24-03-25

Reverse Lunge
120 x 3, 3

OAC Negative
+8 x 1 [much better than previous sessions, full control all the way down, if not particularly slow)
+5 x 1

One Arm Hanging Shrug
+10 x 7 [grip the limiter, really, was too lazy to chalk]

Incline Bench
80 x 4
70 x 7 + 60 x 5

Incline Curl
22.5 x 11, 9

Side Bend
55 x 9

DB OHP
27.5 x 6

Wide Pullup
+20 x 9 + BWx8

Ab Mat
24 x 13 + 8x8 + BWx10

Run - 3.2km, 22 mins

Notes

Have got very efficient with the lifting (session takes like 35 mins), so threw the slow easy short run in there just to get some more time on feet.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on March 23, 2025, 05:46:01 pm »
thanks! hopefully first of multiple this year, barring injury.

- run 1:46:19, 19.05 km
nice run. deliberately a little shorter than last week, since i ran hard yesterday. this route is hilly, for DC: about 215m of ascent and obviously same amount of descent. the patapsco valley 50k is quite a bit hillier, with 564m of ascent for each loop, or almost twice as much per km. definitely need to get some practice on trails like that over the coming months. my "A" race for the year, the JFK 50 mile, is only hilly for the first 15 miles, after that it's very flat.

my current thinking is that after the half on april 26, i'll dial back running volume and do a 5-6-week strength block, focusing on squats, until early june, when i'll start a 24-week build to the JFK 50. planning to follow the basic 50-miler plan from relentless forward commotion. it looks manageable: five days a week of running, including one day of hills or speed (i may just stick with my wednesday morning track work for all of those because i like that group and the regularity of it keeps me honest) and progressively stacking longer runs on the weekends.
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Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on March 23, 2025, 10:57:07 am »
Mar 23-29, 2025

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. 2Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Mar Week 4 of 4 BW 206-210

Sun Mar 23

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

* not very strong against the 405 this morning. decided to skip the 495 for later. i've been doing these 495x1 twice per day for 100+ straight days now. i need to take it easy and focus on other things.
* i'm still trying out a routine to add the vertical pulling again without adding too much fatigue to my core.

3:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

Mon Mar 24

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

* skipping the 495 in the morning for now until i figure out how i can improve my recovery and get back to the original routine again.

Tue Mar 25

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

Wed Mar 26

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

Thur Mar 27

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

Fri Mar 28

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

* felt better already in the morning. got a routine 495.

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5
 
Sat Mar 29

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5
27
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on March 23, 2025, 09:13:29 am »
23-03-25

Run - 13.22k in 1:17:53

OL Calf Raise
+24 x 7+6+5+4

Notes

Had vaguely intended for this run to be longer than last week's long run, but ended up basically the same. TBH I don't rly trust the phone GPS beyond like 90% accuracy, should just start using the watch regularly now that I got its GPS issues sorted out.

Expected it to rain so wore my shell jacket. Instead it was just muggy so I wore it around my waist, which was kind of annoying.

Three weeks in a row with ~39km volume. May try to push that up a little bit this coming week.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by Joe on March 23, 2025, 09:12:28 am »
Quote from: LBSS on March 22, 2025, 10:23:04 am
- parkrun
-- warm up
-- race 5k in 19:41 (watch), 19:37 (official)
-- cool down
ran hard - last 800m breaths were one per step - but didn't absolutely kill myself, so i'm pleased with this. pretty sure the watch time ties my all-time PR and official time is certainly an all-time PR. the course is advertised as being flat but it's really slightly downhill on the out and slightly uphill on the back, and there was also a ~10 mph headwind on the way back. so keeping even pace for every km was a win. also, my last run was less than 24 hours ago and i did a hard interval workout on wednesday, so it's not like i was tapering.

per jack daniels' formula, threshold pace is 4:12, interval pace 3:52, rep pace is 3:37. good to have in mind. of course, modern thinking is that sticking to a given pace isn't the best because it doesn't take into account variable conditions, whether internal or external. but i'm so comparatively slow and so very much just muddling along that i think they're probably good enough benchmarks. confirms the shape i thought i was in, as well, which is nice.

later

- climb x ~1 hour
- paused push up x 10,10,10
wife was going to the gym anyway so i tagged along. first time climbing in almost two weeks, it showed a little. felt the muscles in my right middle and ring fingers start to get irritated, called it quits.

  :ibrunning: :highfive: Congrats on the PR!
29
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on March 22, 2025, 12:51:50 pm »
21-03-25

Run - 6km in 40 mins

22-03-25

EZ Curl
2 sets @ 42.5
1 set @ 37.5

EZ Tricep Ext
2 sets @ 42.5
1 set @ 37.5

DB Planche Raise
1 set @ 7.5 with bench flat
1 set @ 7.5 with bench inlince, drop set @ 5

Ab mat drop set
24 -> 8 -> BW

Bike 22 mins

Notes

Really easy effort yesterday, had a couple of niggles that have all cleared up today. Still felt I should give stuff a little bit of rest today, so did some vanity work + a bike.

Could be fun to work towards planche so tried those out. Flat gets more stretch so better for general strength, but if you set up an incline you can make the hard point be at exactly the same joint angle you use for a tuck planche etc [within the bounds of how small the gaps in your incline options are]. Very hard to keep shoulders protracted, but ain't going to say no to some serratus hypertrophy if that comes of this.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on March 22, 2025, 10:23:04 am »
- parkrun
-- warm up
-- race 5k in 19:41 (watch), 19:37 (official)
-- cool down
ran hard - last 800m breaths were one per step - but didn't absolutely kill myself, so i'm pleased with this. pretty sure the watch time ties my all-time PR and official time is certainly an all-time PR. the course is advertised as being flat but it's really slightly downhill on the out and slightly uphill on the back, and there was also a ~10 mph headwind on the way back. so keeping even pace for every km was a win. also, my last run was less than 24 hours ago and i did a hard interval workout on wednesday, so it's not like i was tapering.

per jack daniels' formula, threshold pace is 4:12, interval pace 3:52, rep pace is 3:37. good to have in mind. of course, modern thinking is that sticking to a given pace isn't the best because it doesn't take into account variable conditions, whether internal or external. but i'm so comparatively slow and so very much just muddling along that i think they're probably good enough benchmarks. confirms the shape i thought i was in, as well, which is nice.

later

- climb x ~1 hour
- paused push up x 10,10,10
wife was going to the gym anyway so i tagged along. first time climbing in almost two weeks, it showed a little. felt the muscles in my right middle and ring fingers start to get irritated, called it quits.
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