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81
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on May 21, 2025, 04:56:07 pm »
21-05-25

Run -- 5.18k, 35:44

Notes

Nice first day, team seems cool.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on May 21, 2025, 07:55:32 am »
forgot to log monday's workout

monday

- climb x ~30 mins

- giant set
-- chest-to-bar pull up x 5,5,4,5 (missed last rep on third set)
-- paused push up x 5,5,5,5
-- DB SLRDL 25 x 8,8/leg
-- standing SL clamshell x 10,10/leg
-- pallof press x 10/side
-- some other stuff that i can't remember

today

- track intervals
-- warm up
-- ladder X min @ ~5k pace w/ 1 min rest [1,2,3,4,5,4,3,2,1]
-- cool down
tough one, liked it. pace between 3:47-3:56, except on the second 3 min rep when i dipped just over 4:00. HR on the reps in the low 170s.
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on May 20, 2025, 01:10:39 pm »
Track work 5:

Dynamic warm up
2x20m gradual build-up
--------------------------
Rudiment hops (forward, backwards and laterally) x 10m
3x10m (all out)
3x20m (all out)
Small box depth jump onto medium box then depth jump x 5
Medium box depth jump onto small box then depth jump x 5
Small box back-and-forth jumps on and off the box x 10
Medium box single leg lunge jump (right leg problematic) x 5
--------------------------
Static stretching

Bodyweight: 90.5 kg (-0.6 kg)

Comments: Was in a bit of a rush so didn't do everything. I am training with a 16 year old that has a ~34 inch jump and big VMOs. He needs to work more on posterior chain stuff like sprints, proper mechanics, hip dominant lifts, hip hinges etc. Will see what I can do for him.

Next time I will do maximal jumps for height, trying to jump over higher and higher "rope"-fences. Maybe do some broad jumps and measure them.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on May 20, 2025, 12:49:29 pm »
20-05-25

Run --
w/u
5 x (6' on, 1' off) [4:30, 4:26, 4:24, 4:24, 4:23]
c/d

Total -- 10.30k, 55:45

Notes

Crushed it. Avg HR on last rep 170, max HR 175.

ETA: working based from https://lactrace.com/norwegian-singles, I am pretty much in 20:00 flat 5k shape.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on May 20, 2025, 07:47:53 am »
- run 1:01:27, 10.99km, strides 4 x 100m w/ walking rest
gorgeous morning, mid-50s and sunny. legs felt a little dead until the strides, which i did at the track before jogging the rest of the way home. sprinting gets the muscles firing right. nice.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on May 19, 2025, 12:20:40 pm »
19-05-25

AM: Run -- 7.27k, 49:02

PM: Lift

Zercher
120 x 1, 1

Chin
+46x1

OAC attempt
got to ~90 degrees from bottom with both arms

OAC Negatives
BW x 1, 1

Incline Fly
17.5 x 12+5+3+3

Wide-Grip Pullup
+20 x 9 + BW x 7+5

Incline Curl
20 x 13+7+5+3

Dips
+15 x 9 + BW x 6+4

Notes

Start new gig on Wednesday so luxuriated in the split session today.

Run was good, HR avg 130, plenty of time in the 120s. Feels pretty nice to be able to do an actual run at that sort of effort level, though looking forward to the pace being a little brighter.

Got some Clifton 9s on big discount now that the 10s are out. Loved my 8s (which I recently retired) and these feel pretty similar, if marginally more plush. Toe box a bit tight/narrow (I have this complaint with basically every shoe other than my Bostons and, in the past, Altras [duh]). Usually that resolves with time as the upper stretches. Pretty happy w/ my current rotation (sessions: Boston 12 + Zoom Fly 6, easy: Vomero 17 + Clifton 9) which should last me a good long while (Vomeros at 200k, session shoes at 60k, Cliftons brand new) since (a) my volume is low b/c I'm slow and (b) nothing gets used on back-to-back days.
87
Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on May 19, 2025, 11:43:45 am »
May 18-24 , 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]

May Week 4 of 4 BW 206-210

Sun May 18

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
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

* been more than a week now and my left glute tenderness is still not healing to 100%. i can do 405 without any problems but im favoring the right side of my body to get the rep. will lower intensity more by doing 405x1 only per day. i still start my squats with 315. i'm sure i have no tear or any injuries in there. just some nagging muscle tenderness from overuse.

Mon May 19

6:00 am
Paused Squats 315-315-315
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 May 20

6:00 am
Paused Squats 315-315-315
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 May 21

6:00 am
Paused Squats 315-315-315
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

* still not 100% on my left glute/leg area. i don't feel the imbalance of power at 315 but its a little noticeable at 405. my left side is atleast 20-30lb weaker than right side. more downtime from heavier singles until i get myself back to 100%.

Thur May 22

6:00 am
Paused Squats 315-315-315
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

Fri May 23

6:00 am
Paused Squats 315-315-315
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

Sat May 24

6:00 am
Paused Squats 315-315-315
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
88
Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on May 19, 2025, 09:04:23 am »
Gym work 22:

Bench press:

20x6
20x6
55x6
55x6
55x6
25x5+12

Low bar squat:

20x10
50x10
70x10
70x10
70x10

Landmine one-arm push press:

15x10
15x10 (went a little lighter as I was tired)

Landmine one-leg deadlifts:

30x8 (each leg)
30x8 (each leg, heavy)

Leg extensions:

40x15

Seated V-grip pulls:

7 pins x 10
7 pins x 10

Bodyweight: 90.8 kg (+0.1 kg)
Exhaustion level: 10/10

Comments:

Surprisingly good bench press (relatively speaking). Will use 57.5 kg the next time. Squats were tiring but the weight was light, the limiting factor is work capacity. The landmine deadlifts were good but from 30kg+ my grip starts failing.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on May 18, 2025, 06:48:36 pm »
really nice weekend up visiting friends in philly. slept extremely well last night, almost nine hours. got back early afternoon, had a smoothie, and headed out.

- run 1:42:06, 17.32 km
great route, kind of improvised my way through a trail i'd never been on before and know DC well enough that despite not really knowing where i was, i ended up pretty much exactly where i'd intended. especially after spending the weekend in philly, i really appreciate how many real trails there are inside DC, within easy distance of my front door. legs felt a little tired from about km 11 onward, oddly. nice day, a little warm but breezy and not too humid.
90
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on May 18, 2025, 05:32:07 am »
18-05-25

Long Run --
w/u 4k
2 x 3k w/ 1k jog between [4:54, 4:46, 4:42; 4:40, 4:35, 4:22]
c/d

Total: 14.5k, 1:23:40

Notes


Perfect conditions and felt good after I got warm. This felt like a nice balance b/w effort and length. That last rep was pretty quick, but only HR averaged 173 and only peaked at 174, so clearly a very stable/maintainable effort [think my max is in the 190s based on old data, but not 100% certain!]. Suggests my threshold pace is probably around 4:20 and I should be doing my SubT workout reps in the 4:20s I guess! Should just do a Parkrun to get a proper benchmark. Can't do next Saturday, so maybe I'll do the one day after. Then I'm signed up for a 5k proper on the 29th, tho that's kinda pointless given the existence of Parkruns tbh, so might bin it, idk.
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