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31
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on November 12, 2025, 08:02:04 am »
- track workout
-- warm up
-- 1600m progressive pace marathon-HM-10k-5k
-- 5 x [400m @ 5k, 100m faster, 100m walk]
-- 1600m @ 5k
-- cool down
did the reps a little fast/optimistic: 3:40-3:46. final 1600m was in 6:09. felt pretty good, not too hard a workout.
32
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on November 11, 2025, 04:17:06 pm »
11-11-25

Run --
w/u
2 x (10' on / 2' off) @ [4:28, 4:22] + 3 x (3'30" on / 1' off) [4:09, 4:25, 4:17]
c/d

Total -- 11.27k, 1:00:08

Notes

A+ workout by weekday morning standards. Not concerned about variability on the shorter reps, the middle was if anything the hardest effort! super windy today + some bits up vs down a mild hill in the park
33
Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on November 11, 2025, 09:39:53 am »
Gym work 47:

Bench press:

20x5
50x5
70x4
70x4
70x3

Dumbbell Bulgarian split squat (each leg):

60x8 (30 kg dumbbells)
60x8
60x8 old age and all-time :personal-record: :ibjumping: :ibsquatting:

Landmine RDL:

15x8
25x8
35x6 (can't hold the bar longer than this)

Landmine push press:

15x8
25x8
25x8

Seated calf raises (slow tempo):

30x8
30x8
30x8
30x8

Bodyweight: 90.6 kg (-0.5 kg)
Exhaustion level: 10/10

Comments:

Again one of the best workouts of the year. Bench press was strong (given my weak pressing in general), maybe with a spotter I would have gotten 5 reps on the first set and 4 reps on the last set. Still, pretty good, I can now use 70 kg as my work sets.

Dumbbell BSS ties all time :personal-record:, felt light as a feather. If my grip wouldn't fail, I bet I could do them with 40 kg+. Here's a recording:

https://www.youtube.com/shorts/MSGnBFJX8SA

Landmines put some squeeze into my back which is bad, it flares up my back injury.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on November 11, 2025, 07:47:15 am »
- run 57:36, 10.46 km
first day of the season below freezing.
35
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on November 10, 2025, 03:42:16 pm »
10-11-25

Run -- 10.35k, 1:06:15, 129 HR

Notes

nice nice. calves not as sore as i anticipated, but triceps like 9/10 doms 
36
Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on November 09, 2025, 06:08:10 pm »
Nov 9-15, 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]1

Oct Week 2 of 4 BW 200-204

Sun Nov 9

6:00 am
Horizontal Leg Press machine - single leg light - medium light x5s
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

2:00 pm
Paused Squats 315-315-315,405-475
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

* 2 days of 455 to recover better and today was not so bad.

Mon Nov 10

6:00 am
Horizontal Leg Press machine - single leg light - medium light x5s
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 315-315-315,405-475
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

Tue Nov 11

6:00 am
Horizontal Leg Press machine - single leg light - medium light x5s
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 315-315-315,405-475
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 Nov 12

6:00 am
Horizontal Leg Press machine - single leg light - medium light x5s
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 315-315-315,405-475
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 Nov 13

6:00 am
Horizontal Leg Press machine - single leg light - medium light x5s
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 315-315-315,405-475
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 Nov 14

6:00 am
Horizontal Leg Press machine - single leg light - medium light x5s
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 315-315-315,405-475
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 Nov 15

6:00 am
Horizontal Leg Press machine - single leg light - medium light x5s
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

3:00 pm
Paused Squats 315-315-315,405-475
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
37
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on November 09, 2025, 02:57:13 pm »
- run 2:55:53, 32.32 km
let myself not worry about keeping HR down, overall average 134 but it crept up into the 150s over the final few km, especially (obviously) on climbs. i got a little lost toward the end, forgot that the route i ended up on has a section of busy road with no sidewalk or shoulder. oops. ended up a couple miles from home still when i hit 20 miles (which was the planned distance) and walk/jogged it from there. not logged.

knees got a little achy and also the evo SL's most famous problem - the tongue and laces kind of suck - reared its head for the first time for me. left tongue started sliding over and rubbing against my shin after about 25 km, had to bend down to correct it a few times. mildly annoying. but no posterior knee issues, no ITB issues. right plantar flexor just a wee bit at the beginning.
38
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on November 09, 2025, 11:18:52 am »
09-11-25

Run -- 15.3k, 1:30:58

Lift --
2 x (
1A OH DB Extension
1B Lateral Raise
1C Hammer Curl
)

OL Calf Raise 4 x drop [+44kg, +20kg, BW]


Notes

HR chest strap been weird lately. Took like 2k to register a number above 75, and had a 3k block where it was stuck 165-185. Annoying. I have the watch optical HR turned off, so it shouldn't be a stride lock issue. Not sure what's up with that.

Anyway, first 75k week in the books. Only niggle is left foot pain. Dug out my calf stretch stand thingy. Not for stretching, but to use as a base for OL Calf Raises. The steps near my DBs are too painful to do barefoot with +44kg and the comfortable step far enough away that lugging vest + db to it puts me off from sticking to calf raises. Shd do them 2x week.

ETA: 'fitness' (i.e. chronic training load) is at all time high of 47 per intervals.icu now. previous peak was 46, which was when i got injured end of june -- took a while to rebuild but here we are! big luls in aug/sept meant it took a long time to climb back even with a bunch of big weeks, so i think i'm more than 1 point fitter, and the number will go up plenty fast now that i'm hitting 380+ load weeks regularly.
39
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on November 08, 2025, 11:49:12 am »
- run 57:22, 10.44 km
right posterior knee bugging a little. right plantar flexor bugging a little. not enough to slow me down but there.
40
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on November 08, 2025, 08:00:39 am »
08-11-25

Run --
w/u
11 x (3' on / 1' off) @ 4:12 [Avg HR 160, max 169]
c/d

Total -- 14.70k, 1:18:12

Lift --
1A RDL
1B Rev Nord
2A Weighted Chin
2B Weighted Dip
2 sets everything

Notes

God running is so much more fun after 9 hours sleep, a coffee, a good breakfast, and 2 hours of being awake. Compare this to last Saturday where I did 11x3 in 'weekday conditions' and was at around 4:28 pace.
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