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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on August 16, 2026, 08:53:00 am »16-08-26
AM -
Run - 3 x 2k (90") [~4:22 average, 164 hr avg] (8.88k, 45:42 total)
Elliptical - 3 x 7' (90") (43:37 total)
PM -
OL Calf Raise (highest angle on slantboard)
+50 x 5, 4, 3
+20 x 10, 8
OAC
1 from 130 degrees (L), 90 degrees (R)
+5kg negative x 1, 1
BW negative x 1
BSS
+70 x 6, 5
RDL
140 x 4
Rev Nord
+8 x 3 -> BW x 5
DB Planche Raise
10 x 3 sets (uhh forgot to count)
Notes
Solid ~90 mins of work with 47' of quality. 8hr46m on the week, a 5 min PB (exactly 80-20 too
). Tried a different style of elliptical (think I complained about it before?) -- don't like it for easy stuff (surprisingly hard to get up to ~75 cadence at an easy effort even on the lowest setting), but it's more comfortable for workouts somehow.
Not certain that I prefer this way around vs Thur/Sat for sessions. Will have to see how it plays out.
Will lift in the evening.
long weekend cardio sessions so relaxing/restorative. imagine how good they'd feel if i was actually outside jogging about in the nice weather for the whole time lol.
eta: nice to actually have a lifting session where I was at leisure enough to pay attention to loads and reps etc. achilleses felt great, no pain whatsoever even on very heavy, high stretch, paused calf raises. let's see how they are tomorrow though, lol. had got up to +70 at the medium angle on the slantboard and that's a faff to load (vest + belt + db), but I can do +50 with just vest+belt, so if the tendons are accepting if then time to grind that. Interestingly, this is a rare exercise where right side is probably 1-3 reps stronger than left; could be indicative of stage of recovery for the two?
got to say, having good cardio fitness makes BSS a lot less miserable.
AM -
Run - 3 x 2k (90") [~4:22 average, 164 hr avg] (8.88k, 45:42 total)
Elliptical - 3 x 7' (90") (43:37 total)
PM -
OL Calf Raise (highest angle on slantboard)
+50 x 5, 4, 3
+20 x 10, 8
OAC
1 from 130 degrees (L), 90 degrees (R)
+5kg negative x 1, 1
BW negative x 1
BSS
+70 x 6, 5
RDL
140 x 4
Rev Nord
+8 x 3 -> BW x 5
DB Planche Raise
10 x 3 sets (uhh forgot to count)
Notes
Solid ~90 mins of work with 47' of quality. 8hr46m on the week, a 5 min PB (exactly 80-20 too
). Tried a different style of elliptical (think I complained about it before?) -- don't like it for easy stuff (surprisingly hard to get up to ~75 cadence at an easy effort even on the lowest setting), but it's more comfortable for workouts somehow.Not certain that I prefer this way around vs Thur/Sat for sessions. Will have to see how it plays out.
Will lift in the evening.
long weekend cardio sessions so relaxing/restorative. imagine how good they'd feel if i was actually outside jogging about in the nice weather for the whole time lol.
eta: nice to actually have a lifting session where I was at leisure enough to pay attention to loads and reps etc. achilleses felt great, no pain whatsoever even on very heavy, high stretch, paused calf raises. let's see how they are tomorrow though, lol. had got up to +70 at the medium angle on the slantboard and that's a faff to load (vest + belt + db), but I can do +50 with just vest+belt, so if the tendons are accepting if then time to grind that. Interestingly, this is a rare exercise where right side is probably 1-3 reps stronger than left; could be indicative of stage of recovery for the two?
got to say, having good cardio fitness makes BSS a lot less miserable.