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41
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on August 07, 2025, 03:53:31 pm »
07-08-25

SubT 15% incline walking [57:33 total]

2 x Pogos + 2 x [3 x 4' one-leg calf isometrics]

Notes

Bit of an odd session, just sort of did 3 blocks of gradually increasing pace around ~11 mins each, so basically the usual HR effort achieved in a slightly different way. Max HR 173, 16 mins above 166, 28 above 157, etc.

Tried out some calf isos. Throwback to 2008 era training.
42
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on August 07, 2025, 07:45:56 am »
- run 1:11:31, 12.25 km w/ 5x100m strides
16,16,16,17,16 on the strides. felt slow but i guess they weren't much different from usual. first ~5k run with a buddy who did never summer 60k a week and a half ago and is still in recovery mode. was cool to hear a bit about that race. T+DI 135.
43
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on August 06, 2025, 10:26:52 pm »
06-08-25

Run x 60 mins @ 127 Avg HR

Lat pulldown 3 x Drop
Preacher Machine 4 x Drop
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on August 06, 2025, 07:48:37 am »
alright, you've convinced me. i'll try it.

- track workout
-- warm up
-- 5 min @ HM pace + 120s jogging rest
-- 2 x [4 min @ 10k, 3 min @ 5k, 2 min @ 3k, 1 min @ mile] + 90/60/30s jogging rest; water break between sets
-- cool down
fun workout. HM rep averaged 4:14, then 4:04, 3:55, 3:47, 3:35 for the first set and almost exactly the same splits (within 1s) for the second set. T+DI 140, it's still not hot but humidity is creeping back up.
45
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on August 05, 2025, 04:00:56 pm »
05-08-25

Jog to gym + w/u on treadmill
Treadmill @ 1.5%
13' @ 4:26 [159 Avg, 167 Max]
3' @ 12:00
10' @ 4:24 [164/172]
2' @ 12:00
4' @ 4:21 [164/173]
2' @ 12:00
4' @ 4:19 [164/174]
c/d

Pogo Hops 3 x 14
Behind-the-back Cable Curl 5 x Drop
OH Cable Extension 5 x Drop
Machine Dip 3 x Drop
Calves press 3 x Drop

Jog home (so ~58 minutes total cardio)

Notes

Huh, steeper incline, slightly faster, and basically same HR as Saturday. Probably largely explained by inter-treadmill variation, but nice regardless. Maybe calf training + plyos helping too. Excited for next time I get out for a Parkrun, between conditions and fitness I am hoping I get near that old 19:16 PB (which still makes no sense to me; I did _so much less training_ over a much shorter period and yet...)

I first started running at the gym to avoid the heat, but I 100% get way sweatier training indoors than I would going outside. The amount pouring off me in the second half of these sessions is bonkers. Probably I have adapted to this mild 'heat' training by increasing sweat rate. Part of why I don't mind max hr getting to the low-mid 170s here. Probably also better hydration/fueling making a difference here too.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by Joe on August 05, 2025, 03:50:07 pm »
Quote from: LBSS on August 05, 2025, 08:01:18 am
it was! plan is for this weekend to be even huger.

that is a wild-looking exercise. i've been doing banded sideways walking, standing banded wall clamshells (like this but trying to keep my upper body more upright: https://www.youtube.com/watch?v=UQ7IuESLoPs), and strict SLRDLs, all of which activate it in different ways, but i'll give that a shot! am i right that he's leaning his knee pretty heavily into the bench?

and sadly, no access to a leg press or calf machine. best i could do would be weighted calf raises on a step. which would probably be a good thing to add.

- run 1:13:45, 12.44 km w/ 4x100m strides
strides all in 16.xx. if i didn't know any better i'd say i almost took it too easy, HR average 123. no plantar feeling this morning. did some gentle dynamic stretching of calves before leaving and right calf was a little tight when i first started out, which i wonder if that's a reaction to the stretching.

yeah it's a silly looking exercise, but nothing else i've done felt like it loaded glute med in as stretched and targeted a way as that one. You don't need to lean too heavily into the bench, it's mostly just there for stability!

oh yeah, one-leg calf raises off a step are great too, of course!
47
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on August 05, 2025, 08:01:18 am »
it was! plan is for this weekend to be even huger.

that is a wild-looking exercise. i've been doing banded sideways walking, standing banded wall clamshells (like this but trying to keep my upper body more upright: https://www.youtube.com/watch?v=UQ7IuESLoPs), and strict SLRDLs, all of which activate it in different ways, but i'll give that a shot! am i right that he's leaning his knee pretty heavily into the bench?

and sadly, no access to a leg press or calf machine. best i could do would be weighted calf raises on a step. which would probably be a good thing to add.

- run 1:13:45, 12.44 km w/ 4x100m strides
strides all in 16.xx. if i didn't know any better i'd say i almost took it too easy, HR average 123. no plantar feeling this morning. did some gentle dynamic stretching of calves before leaving and right calf was a little tight when i first started out, which i wonder if that's a reaction to the stretching.

evening

- warm up

- circuit
-- paused SL deficit calf raise +25 x 3,3/leg
-- SLRDL +25 x 8,8/leg
-- floating heel ISO BSS x 60s/leg
-- hamstring/sciatic nerve flossing x 10/leg

- squat 205 x 5,5

- climb x 30 mins
fingers on left handed started to hurt, stopped.

- pull up myo reps x 10+3+3+1

- dip myo reps +20 x 10+3+3+1

- suitcase carry +55 x two laps/side
48
Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on August 04, 2025, 11:33:56 pm »
Aug 3-9, 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

Aug Week 1 of 4 BW 206-210

Sun Aug 3

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

3:00 pm
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

Mon Aug 4

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

7:00 pm
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

Tue Aug 5

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

7:00 pm
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

Wed Aug 6

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

7:00 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 Aug 7

6:00 am
Paused Squats 315-315-315,405-455
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

8:00 pm
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

* las vegas for a quick vacation. heat wave warming. got here 5pm and it was 110..the more breeze of air touches your face, the hotter it gets. lol. familiar with the gyms here. the morning 455 was surprising because i just did 495 the nigth before.

Fri Aug 8

5:00 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

4:00 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 Aug 9

5:00 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

4:00 pm
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

49
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by Joe on August 04, 2025, 03:44:33 pm »
Quote from: LBSS on August 03, 2025, 12:15:40 pm
me, too.

- run 2:33:00, 26.02 km
T+DI 130, a little warmer than yesterday but dryer. warm in the sun and not much breeze but overall pretty nice out. kept it chill and also kept a running clock for a couple of "aid stations" - one where i took a bathroom break and one where i just changed over water bottles from back to front of pack. lost about 5 minutes between those two stops, not too bad.

ETA: ran an easy-pace marathon over the past two days: total of 42.4 km in 4:04:08. total distance this week 76.54 km, total time on feet 7:40, both clear lifetime PRs.

baller. that was a huge weekend of training.

Quote from: LBSS on August 04, 2025, 07:06:53 am
have been having faint whispers of plantar fasciitis when i first wake up in the morning, for the past few days or maybe as long as a week. need to stretch calves and be more vigilant about activating glute medius as a pre-running warm up.

i think i mentioned it in my own log at some point, but for glute-med this is 100% the best exercise i have ever done for those:


also, re calves, do you have access to a calf machine or a leg press? b/c doing low-rep straight leg calf stuff where you hold the stretched position for 3+ seconds is (a) great for running-specific strength and (b) the best way to stretch your calves b/c you're gonna get way deeper than you can with bodyweight alone
50
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on August 04, 2025, 03:43:19 pm »
04-08-25

Cardio -- 1:02:43, 126 Avg HR [20 mins incline walking, the rest running]

Notes

might make arm training more of a priority...
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