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51
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on April 10, 2026, 01:19:54 pm »
10-04-26

Run -- 4.87k, 31:40

Notes

Migraine yesterday and a little bit into today. Let's see how I feel tomorrow, might bail on the race.
52
Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by LBSS on April 09, 2026, 10:36:54 am »
out of curiosity, what do you find is different or better about landmine SLDL versus just using a dumbbell?
53
Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on April 09, 2026, 09:23:29 am »
Gym work 74

Medium bar squat, narrower stance, upright posture:

40x5
40x5
60x5
80x5 (very explosive)
100x5 (somewhat difficult but very explosive)
100x5 (somewhat difficult but very explosive)
80x5 (very explosive)

Landmine one-leg deadlift:

barx10
bar+20kgx8
bar+30kgx8
bar+40kgx8 all time :personal-record:
bar+30kgx8

Landmine press:

bar+20kgx10
bar+20kgx10

Leg curls:

80x10
80x10

Rating: Great
Bodyweight: 89.0 kg (-1.1 kg)

Comments: Great workout, explosive squatting and all time :personal-record: in the landmine one-leg deadlifts. To make an idea on how difficult they are, a guy tried them and could barely lift half of what I lifted today for 8 reps. In fact, the limiting factor was grip strength, after the 5th rep or so the grip starts failing. Tremendous glute fatigue after them, the leg is shaking. Given that I'm over 1 kg lighter than my last workout, this is great progress.
54
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on April 09, 2026, 07:49:43 am »
- run 1:11:51, 12.96 km
with a buddy, so "conversational pace" verified by conversation.

ETA: buddy was encouraging me to be ambitious in marathon time target. coros says i'm in 3:07 shape, VDOT says my "equivalent" marathon time is 3:03, i've been thinking <3:05 would be a good reach goal. he was trying to talk me into at least giving myself a chance at sub-3, based on how i felt during the half. that seems nuts, but if race day conditions are good (40s max and no wind) maybe i should be shooting for 3:03. HMMMMM. we'll see, i'll keep adjusting in my head up until the day before the race. so much will depend on conditions i think.
55
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on April 08, 2026, 05:08:21 pm »
08-04-26

Run -- 5.83k, 36:36

Notes

classic 'i'm tapering and feel like crap' vibe. also hip still feels a bit jank  :-\ god if this 2017 injury returns i'll be so bummed out
56
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on April 08, 2026, 07:34:58 am »
- supportive speed
-- warm up
-- 12 x [500m @ 110% MP, 30s walk]
-- cool down
nice and easy, this is meant to be a "regenerative" workout after what was supposed to be the hardest workout of the block last weekend, which i bonked out of. reps in 3:56-57, right on target.
57
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on April 07, 2026, 01:39:35 pm »
07-04-26

Run
- w/u
- 3 x (8' on / 2' off) [4:40 pace]
- c/d

8.45k, 46:57

Lift -- curls, tricep extensions, lateral raises

Notes

Felt a little bit of hip again. Still no pain but a bit of weirdness. Think just combo of pushing the long run + more sitting than usual over last few days. Have tended to notice that it comes when the long run gets too long (I _think_).

Calves tired, so kept it even easier than planned. Pretty cool to me to be running 4:40 pace at ~150 HR.
58
Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on April 07, 2026, 09:58:56 am »
Gym work 73

I'm switching to a "summer program" and focusing more on plyo work and losing weight.

Bench press:

20x5
20x5
50x5
60x5
65x5 (difficult)
65x5 (5th rep was max attempt)
60x5 (dropped to 60 kg, decent)
50x9

Zercher squat:

40x8
40x8
40x8

Bodyweight Bulgarian split squat with focus on VMO recruitment:

10
10

Wall sits:

double leg @ 80 degrees x 20 seconds
single leg @ 60 degrees x 20 seconds (each leg)

Terminal knee extensions with band (each leg):

double band x 15
single band x 20
single band x 20

Cable kickbacks:

5 pins x 10
6 pins x 10

Seated calf raises:

20x12 (very slow eccentric)
20x12 (very slow eccentric)
20x12 (very slow eccentric)

Some static stretching (hip flexor, calf)

Rating: Good, weak bench
Bodyweight: 90.1 kg

Comments: Pretty good workout, although I just can't get over how bad my bench is. I don't find the right position to express any strength in it and any attempt to get over 5-6 reps makes me super tired (including muscularly). Leg work felt good, I will monitor how my knees react.

59
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on April 07, 2026, 08:20:43 am »
- run 57:51, 10.48 km
cool again, so nice.
60
Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on April 06, 2026, 12:36:00 pm »
Plyo 1 (in calisthenics park):

Dynamic warmup
-------------------
2x10m acceleration
2x30m sprint

2x10m rudiment hops (forward and backward)
2x20 pogos (ankle hops)
2x5 single leg depth drops (small box, around 15 cm)
2x5 single leg box jumps with single leg stuck landing (medium box, around 45 cm)

Felt good. Sprints felt good, although they take a lot out of me and I get very tired (whenever I do sprints I'm very intense). The box jumps gave me super fatigue in the legs but I performed them really well (great amortization and explosion off the ground).

Very happy with my first workout, especially given that I'm at 90 kg. They should be much better as I drop weight.
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