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81
Progress Journals & Experimental Routines / Re: Loopie's Log
« Last post by LoopieMclooperson on June 05, 2025, 10:33:04 am »
4/29/25 Tuesday
Bench 10x180, 10x180, 10x180.
Dip 10, 10,
Treadmill 45 mins 2.54 miles

5/6/25 Tuesday BW = 186.8
Treadmill 45 mins 2.46 miles

5/8/25 Thursday
Bench 5x185, 3x205, 1x225, 3x225, 7x205, 6x205.
Deadlift 5x185, 5x205, 5x225, 5x225, 5x225.
Dumbbell lunge 10x40, 10x40, 10x40.
Sit up board (6) 20, 20, 20,

5/9/25 Friday
Treadmill 45 mins 3.21 miles (4.7)

5/12/25 Monday
OHP 12x105, 12x105, 12x105.
Pull up 6, 6, 6.
Dip 22, 22, 22.

5/13/25 Tuesday BW = 187.4
Treadmill 45 mins 2.24 miles

5/20/25 Tuesday
Bench 3x185, 2x205, 1x225, 3x225, 6x205, 5x205, 5x205,
Chin up 7, 7, 7.
Dip 25, 20.

5/21/25 Wednesday BW = 188.0
Treadmill 45 mins 2.24 miles

5/22/25 Thursday
Squat 5x135, 8x135, 8x145, 8x145.
Barbell lunge 10x40, 10x40, 10x40.

 5/23/25 Friday BW= 186.0
Treadmill 30 mins 1.46 miles

5/27/25 Tuesday
Bench 10x180, 10x180, 10x180.
Treadmill 45 mins 3.24 miles

5/30/25 Friday BW= 187.6
Squat 5x135, 5x155, 5x155, 5x155.
Deadlift 5x135, 8x185, 8x185, 10x185.

6/3/25 Tuesday BW =187.0
Treadmill 25 mins 1.24 miles

6/4/25 Wednesday
Squat 5x135, 5x155, 5x165, 5x165, 5x165.
Dumbbell lunge 10x35, 10x35, 10x35.
Sit up board (5) 25, 25, 25.

6/5/25 Thursday
Bench 10x180, 10x180, 10x180.
Row 15x75, 15x75, 15x75.
Pull up 5, 5, 5, 5, 5.
Dip 20, 20, 20, 20.


Still improving slowly. Feeling pretty great actually, but my performance and energy are down.
82
Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on June 05, 2025, 08:50:26 am »
Gym work 26:

Bench press:

20x6
40x6
60x6
60x6
60x6 (will move to 65 or 62.5 kg next time)
40x11

RDL:

20x6
60x6
100x6
100x6

Seated horizontal V-grip pulls to chest:

100x8
100x8 (difficult)

Bodyweight: 89.9 kg (-0.6 kg)
Exhaustion level: 7/10

Comments:

Good benching, will move to 62.5 kg next time. RDLs were also good.
83
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on June 05, 2025, 07:49:41 am »
yeah i texted a buddy yesterday who's getting back into running after a long layoff when his kids were very little, and has sub-6:00 mile as his main goal. he ran 4:5x in high school, >20 years ago. he's interested in the meet, so i think that's probably happening.

actually, there is a local track club that organizes all-comers meets pretty regularly. i'd just forgotten about them. they're out in the burbs but i have a car now so that's really no barrier.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by LBSS on June 05, 2025, 07:46:03 am »
is there a way to use back roads, even if it's significantly longer? the few times i've run-commuted, i can take a slightly longer route that ends up on a paved running/biking trail. much more tolerable than the most direct route.
85
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on June 04, 2025, 04:26:22 pm »
04-06-25

AM --
1a Chin
30x9+15x8+BWx10,+7

1b Dip
30x5+15x6+BWx6+5

2a Wide-Grip BB Row
80 x 8, 6

2b Decline Deficit Pushup
BW x 16, 12

Lateral
20x13+9+6+4

PM --
Run 7.25k, 46:30

Notes

Woke up before my alarm but too late to do a meaningful run, so go that quick lifting session in.

Run-commute okay, though the first ~2k or so involved a lot of people dodging and waiting at traffic lights (though only ~90s of paused watch time total, so not too bad). Just felt _very polluted_ to be breathing heavily running along some major arterial city roads. Will keep it in the pocket to do now and then though.
86
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by Joe on June 04, 2025, 04:19:37 pm »
Quote from: LBSS on June 04, 2025, 07:35:17 am
well, once you introduce RPE and grade adjustments then i think we're not that far apart. what i'm trying to get away from is thinking about pace full stop as the main target measure for a workout. power would be better than HR, i gather, but, as you said, it's not as easily available. but pace+RPE tracks pretty closely to HR for me, i think. interesting point about magness and houston, do you remember which video that's from, or where you read it?

Yeah we probably basically agree. I definitely don't think a workout is only good if I hit my paces (and I'm certainly not going to push into red zone to hit it; I'd rather be too slow than too fast). Just a matter of what tool is used to dial in that "right intensity" feeling in the absence of something like lactacte/power.

Quote from: LBSS on June 04, 2025, 07:35:17 am
ETA 3: there is an all-comers track meet near me the last weekend in august. hmmmmmmm...........

do it! track meets as an adult seem hard to come by
87
Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on June 04, 2025, 10:34:02 am »
Quote from: LBSS on June 04, 2025, 09:20:18 am
Quote from: Kingfish on June 02, 2025, 10:45:53 am
just weak.

it's allllllll relative. you're still a man in his mid-40s pause squatting 2x bw every day.

 :headbang: thank you for the motivation. i'm so close to calling it done already and be back to were to all started - high volume cardio. this time, not fast running/distance goals but  steady 3mph/12-15% for 30min+ for longevity.



88
Progress Journals & Experimental Routines / Re: Kingfush
« Last post by LBSS on June 04, 2025, 09:20:18 am »
Quote from: Kingfish on June 02, 2025, 10:45:53 am
just weak.

it's allllllll relative. you're still a man in his mid-40s pause squatting 2x bw every day.
89
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on June 04, 2025, 07:35:17 am »
well, once you introduce RPE and grade adjustments then i think we're not that far apart. what i'm trying to get away from is thinking about pace full stop as the main target measure for a workout. power would be better than HR, i gather, but, as you said, it's not as easily available. but pace+RPE tracks pretty closely to HR for me, i think. interesting point about magness and houston, do you remember which video that's from, or where you read it?

ETA: i'm not going to start pushing on easy runs, more just letting myself run a little bit more by feel rather than constantly checking my watch to make sure HR doesn't creep over 130 or 140. like if i'm climbing and it goes up to 145, that's ok. if i'm descending and it drops into the low 120s, also ok.

- speed intervals
-- warm up
-- 13 x 200m hard, 200m jogging rest
-- cool down
meant to do 12 but lost count, lol. pace was all over the place, anywhere from 3:04 to 3:28, but mostly in the 3:10-3:20 range.

ETA 2: thinking about my times in the context of how hard i was running today just drives home how unbelievably fast the top milers are going, let alone 800 and below. the fastest 200 i ran today was 37.6 seconds, which extrapolates to a 5:01 mile. the top men are doing 28-29s/200m to hit sub-3:50. obviously, this workout didn't make me tired, that wasn't the point. but i know how hard i was running those reps. those dudes are flyyyyying. i genuinely don't know if i could run a 28s 200m. maybe i should try. might be fun to see how fast i can do a few short distances at some point soon. like 200/400/800/mile.

ETA 3: there is an all-comers track meet near me the last weekend in august. hmmmmmmm...........
90
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by Joe on June 03, 2025, 05:10:59 pm »
Quote from: LBSS on June 02, 2025, 04:34:57 pm
i was literally about to reply to the opposite effect in your journal, haha. pace is so affected by outside stuff: temperature, humidity, elevation gain, whether you're alone or with others, etc. one day's 5:15 is another day's 5:45; threshold pace on a chilly day or on the track is lower than a hot day or on a hilly route. your body's systems work together to produce pace, and i'm more and more convinced that it's a bad proxy for training load, for that reason. HR isn't ideal, either, but at least it's a measure of something important going on inside your body, rather than an output. speed/interval work could be an exception, but otherwise i'm gonna be focusing on HR.

I think a bunch of those things impact HR as well (question of priority, right, are we asking "what's my HR at this pace?" or "what's my pace at this HR?"). I think for me I'd rather pair pace (or grade/effort-adjusted pace depending on how reliable your watch is at producing that) + RPE, with HR as a secondary guide. I still like HR for easy efforts, but that's b/c it's a reliable way to make sure my easy efforts are very easy, and doing 3xsub-threshold workouts a week, they have to be or I'd be toast.

One big reason I like pace is sort of indirect. Cyclists have way more useful data available to them, and basically all of them train by power with much less priority given to HR. Now ofc power is way more reliable and objective than anything a runner can get, but (grade-adjusted) pace is closest.

Other less general factors: (1) The relative temperateness of my climate compared to yours also makes it easier for me to have this view (though iirc, Magness has made some comments about giving lower priority to HR in Houston since the summer makes it do crazy things) (2) The timing of my medication vs when I run makes a big difference, and I know that's got zilch to do with internal load.

Quote from: LBSS on June 02, 2025, 04:34:57 pm
takeaways:
  • my easy/hard split is smack on 80/20, which is good. but the easy mileage might even be a little too easy. i think it's worth starting to allow my HR to creep up just a bit on long runs, while leaving recovery runs (i.e., tuesday and thursday and sometimes saturday) very chill. anything up to 149 is in what coros describes as "aerobic endurance" zone. i probably won't push *that* hard, but more try letting HR hover around 140 instead of around 130, as i've been doing.
  • unrelated but, i need to really start forcing more consistency with strength training. i might bail on the gym membership, i'm not climbing enough to make progress anyway, and use the money saved to pick up a couple of DBs. once my wife and i move again, i'll put up the fingerboard she got me and use that for pull ups. hasn't seemed worth it in this house because we want to leave before it gets cold again.

As I said above, if you're starting to push more workouts+overall, I'd be careful about pushing up easy efforts. I'm extremely pro just buying some dumbbells + getting a pullup setup and doing home workouts, though. This is one place where I think using intervals.icu is useful, since you can see what's actually moving the needle in terms of load/fitness.

Quote from: LBSS on June 02, 2025, 04:34:57 pm
  • last but not least, i feel really good: excited about running, itching to sign up for some more races and see how fast i can get.

 :highfive: :headbang: awesome! feeling's mutual.

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