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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on October 08, 2026, 06:42:22 pm »- run 56:34, 10.43 km
warm and pleasant again, low humidity.
warm and pleasant again, low humidity.
Recent Posts
82
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on October 08, 2026, 01:33:24 pm »08-10-26
Run - 7.44k, 39:32
Notes
Did 10 x ~45s on ~1m15s off fartleks, then 2:30 at subt effort at the end. the on paces were ~3:46, so 5kish. feeling a little better still not 100%. lunchtime run again as i'm trying to get morning sleep. hopefully back to normal tmrw.
Run - 7.44k, 39:32
Notes
Did 10 x ~45s on ~1m15s off fartleks, then 2:30 at subt effort at the end. the on paces were ~3:46, so 5kish. feeling a little better still not 100%. lunchtime run again as i'm trying to get morning sleep. hopefully back to normal tmrw.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on October 07, 2026, 06:40:36 pm »- SubT 5 x 1500m
-- warm up
-- intervals @ 4:16-21 w/60-75s walking rest
-- cool down
a little warmer but not hot. stayed SubT the whole time, good. pretty tired today, did not sleep well last night.
-- warm up
-- intervals @ 4:16-21 w/60-75s walking rest
-- cool down
a little warmer but not hot. stayed SubT the whole time, good. pretty tired today, did not sleep well last night.
84
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on October 07, 2026, 04:21:56 pm »07-10-26
run -- 6.66k, 41:21
Notes
lol @ me posting about ath fitness the other day, down to 48 now with alleged +14 form and still feeling like crap. fkn viruses.
run -- 6.66k, 41:21
Notes
lol @ me posting about ath fitness the other day, down to 48 now with alleged +14 form and still feeling like crap. fkn viruses.
85
Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on October 07, 2026, 03:39:09 pm »Workout 108B (bench main lift):
Bench press: 20x5, 20x5, 50x5, 60x3, 70x6, 65x6, 60x6
Zercher foward lunges (each leg): barx10, 40x8, 60x5, 60x5
Landmine press: barx8, bar+25x6, bar+15x10
V-grip pulls to chest (single arm): 32x10, 40x8
Pallof press: 3 small plates x 10 (each side), 3 small plates x 10 (each side)
Seated calf raises: 20x10, 40x10, 40x10
Time of workout: 21:25-22:15
Workout duration: 50 min
Exhaustion level: 7/10
Bodyweight: 88.8 kg
Rating: Great
Comments: Felt surprisingly strong. Did 6 reps with 70 on the bench press but I just worry that the bar wasn't 20 kg (some bars seem heavier and thicker than others). Still, I will take it. Also felt great doing the Zercher lunges - for some reason these make me feel super strong and super weak at the same time. The legs feel "recruited" in a great way after them but at the same time I'm tired and weak from the effort.
Bench press: 20x5, 20x5, 50x5, 60x3, 70x6, 65x6, 60x6
Zercher foward lunges (each leg): barx10, 40x8, 60x5, 60x5
Landmine press: barx8, bar+25x6, bar+15x10
V-grip pulls to chest (single arm): 32x10, 40x8
Pallof press: 3 small plates x 10 (each side), 3 small plates x 10 (each side)
Seated calf raises: 20x10, 40x10, 40x10
Time of workout: 21:25-22:15
Workout duration: 50 min
Exhaustion level: 7/10
Bodyweight: 88.8 kg
Rating: Great
Comments: Felt surprisingly strong. Did 6 reps with 70 on the bench press but I just worry that the bar wasn't 20 kg (some bars seem heavier and thicker than others). Still, I will take it. Also felt great doing the Zercher lunges - for some reason these make me feel super strong and super weak at the same time. The legs feel "recruited" in a great way after them but at the same time I'm tired and weak from the effort.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on October 07, 2026, 08:43:07 am »signed up for the NCR half marathon at the end of november. should be fun, unless it's sleeting or something! i think i'll do a parkrun a couple of weeks before but no other formal race next month.
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by Raptor on October 06, 2026, 04:53:29 pm »How could i forget him. He’s the real OG of vert training
Cant believe that for 90% of 2 foot jumpers, 90% of their training for the first few years comes down to “increase your squat:bw ratio and practice your jumps a few times a week.” But it took a lot of reading to get to that conclusion
But bro T-Dub never touch a weight I want to jump like him
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on October 06, 2026, 03:07:57 pm »- run 56:52, 10.46 km
sunny but still mild, 17ish degrees. legs a little heavy but not bad.
sunny but still mild, 17ish degrees. legs a little heavy but not bad.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on October 06, 2026, 01:33:52 pm »06-10-26
Run -- 5.25k, 32:25
Notes
still recovering from this cold. funny going for a run and like peripherally feeling energised, i.e. has been quite a while since my legs had this little fatigue in them, but centrally just zip.
Run -- 5.25k, 32:25
Notes
still recovering from this cold. funny going for a run and like peripherally feeling energised, i.e. has been quite a while since my legs had this little fatigue in them, but centrally just zip.
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by Dreyth on October 06, 2026, 03:09:44 am »How could i forget him. He’s the real OG of vert training
Cant believe that for 90% of 2 foot jumpers, 90% of their training for the first few years comes down to “increase your squat:bw ratio and practice your jumps a few times a week.” But it took a lot of reading to get to that conclusion
Cant believe that for 90% of 2 foot jumpers, 90% of their training for the first few years comes down to “increase your squat:bw ratio and practice your jumps a few times a week.” But it took a lot of reading to get to that conclusion