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Messages - Joe

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1006
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 04, 2018, 11:57:41 am »
04-01-18

Workout

Run -- 6.01km in 42:28

Avg HR - 147

Notes

A truly easy run. Whenever I restart running my right ankle gets a bit sore from the first couple of sessions but then is fine. Probably should have started off truly easy rather than running at the pace I did the other day given this.

Will try to get in an upper body lifting session tmrw.

1007
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 02, 2018, 05:49:51 am »
02-01-18

Happy new year

Morning BW: 73.2kg

Workout

Run -- 6.1km in 31:02

Fairly easy run in fairly heavy rain. This run included a 24:59 5k, so I guess that's the benchmark for the year.

Legs quite sore today, actually, though not due to any deliberate training. Got back from travels on the 30th, and on the 31st I took the train to visit friends for NYE. I was a bit late so I had to pull out a basically 100% effort 300m sprint to catch my train. Glutes were cramping when I boarded, lol, so I spent first 10 mins of the journey pacing the carriage to alleviate this.

Notes

Present goals -- get back into a workout rhythm and enjoy stuff. Maybe resume weight loss aiming at sub-70kg. Hopefully body comp will improve quite a lot as muscle will come back quickly w/ lifting, I guess?

1008
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: December 10, 2017, 05:13:09 pm »
Quote from: adarqui on October 25, 2017, 10:25:09 pm
yo! how's it going? :/

not great! worked out like two or three times since last post, a bit of running, nothing really last few weeks though. feel crappy. travelling w/ gf for a couple of weeks soon, though, so will hopefully restore rhythm there. adjusting to full time has been rough. i've got a bit pudgy again. probably not gonna log until back from trip. missed this place but felt unable to get back in the gym and, as such, embarrassed to pop back here :/

1009
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 16, 2017, 03:17:29 am »
16-10-17

Squat
Bar x 6
40 x 5
60 x 4
80 x 3
102.5 x 3, 3, 3, 3

Bench
Bar x 10
40 x 6
60 x 4
72.5 x 3, 3, 3, 3

Chins
BWx5
+20 x 4, 4, 4

V-Grip Cable Row
61 x 10, 10

Notes

Jettisoning the end of 5/3/1 to shift to the high freq plan. I just need to get mroe reps in at waking up early and working out, so am gonna force the issue. Probably set myself back a week or two with not training and eating like shit this last week, but that's okay, lesson learnt.

1010
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 13, 2017, 06:31:07 pm »
Work is tiring, sedentary and stressful. Haven't trained since Monday. Diet has sucked/stress overeating. Sleep schedule all messed up. Will get this under control and get back in a rhythm soon, don't want to have wasted my effort.

1011
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 09, 2017, 03:18:24 am »
09-10-17

Morning BW: 72.9kg

Workout

Deadlift
60 x 5
80 x 5
105 x 5
125 x 5
135 x 3 [blarg]

OHP
Bar x 5
40 x 3
50 x 5
47.5 x 5, 5, 5

Wide Grip Pullups
BW x 15, 12, 10  :personal-record:

Dips
BW x 18, 16, 13

Hammer Curls
14 x 14, 11
12 x 14

Notes

7am fasted workout without caffeine. Start work full time today so gonna have to get used to this sort of workout. Unsurprisingly somewhat weaker than usual.  15 pullups is a nice PR, not deadhang though. I'll work on that.

1012
Strength, Power, Reactivity, & Speed Discussion / Re: misc iron waffle
« on: October 08, 2017, 02:30:24 pm »
This is not an uncommon thing. Chad Wesley Smith, one of the best powerlifters and upright squatters in the world, advises people to dump heeled shoes if they don't work for them . He coaches Marisa Inda who I think has the WR total at her BW and she used to squat w/ Oly shoes and stopped using them before they pitched her forward. So, don't worry yourself too much with why it has this effect, just squat with the footwear that lets you move how you want.

1013
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 07, 2017, 03:49:58 am »
07-10-17

Morning BW: 72.9kg

Waist: 31.75"

Notes

No training today, feeling a bit rough after a heavy night out. I'm fairly dehydrated, but I was definitely in a deficit regardless (tracked carefully), so I'll call that a success. Am out and about the net couple days, but hopefully will have time to hit the gym tomorrow evening, though I think the gym closes quite early on Sunday. If I don't get to lift I'll just get in another track session and lift Monday, not ideal but it is what it is.

1014
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 06, 2017, 11:28:27 am »
Ah, awesome! Thanks for the feedback  :highfive:

I felt really good at the end of the intervals! Jogging home wasn't much fun, but I could have kept going forever, had to force myself to walk for cooldown. Was actually a pretty easy workout.

I like the long run formula you did today, haha, was going to comment to say as much in your thread.

Re cues -- the only thing I ever use for myself, other than relax as you say, is to just pay attention to my glutes. Feel like I go a fair bit faster at the same effort when I'm actively using them.

1015
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 06, 2017, 10:21:34 am »
06-10-17

Morning BW: 73.4kg

Workout

Jog to park - 1mi in 9:57

Sprint 3 x 15-20m

Jumps - 5 max effort SVJs and 5 max effort RVJs
SVJs felt weak, not surprising given I pushed a heavy squat set yesterday. RVJs felt fucking excellent, though, getting to wrist on backboard. This stumpy unreactive goof should be touching the rim (~31") by the end of the cut+with more jump practice.

Fartleks? Tempo? Idk what you want to call the cardio part of this workout, but here's what I did:

Jog 400m / Run 100m
Jog 300m / Run 100m
Jog 200m / Run 100m
Jog 100m / Run 100m
Jog 100m / Run 100m
Jog 200m / Run 100m
Jog 300m / Run 100m
Jog 400m / Run 100m

Jogs were ~9:30 mile pace, 100s were in 19-21s (so ~5:20-30 mile pace). Slower for the first few reps, faster for the last few.

Jog .75mi home in 8:21, walk the rest.

Notes

I really enjoyed that interval workout. Jogging for the rests is way more fun than walking. I kind of wanted to do a longer run for the workout today, but decided to get to the park and jump first. Came up with the interval thing on the fly and had a lot of fun with it. Adarqui, what do you think of it?

1016
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 05, 2017, 06:43:03 am »
05-10-17

Morning BW: 73.5kg

Workout

Squat
Bar x Lots
40 x 5
60 x 5
82.5 x 5
95 x 5
107.5 x 8 [nice! depth a bit suspect on first few reps, but I get into it and sank the last 4. I think it's just a matter of getting used to having heavier weights on my back. That'll come with the next phase of training. Anyway, 8 reps @ almost 1.5xBW is nice]

Bench
Bar x 10
40 x 5
60 x 3
72.5 x 5 x 5 [at last! last rep on sets 4 and 5 were real grinders, should probably keep load as is for next week]

Chinups
BW x 5
+25 x 4 x 4 [ooof, hard, really felt my lats going here]

Lateral Raise
10 x 13, 13, 13

V-Grip Cable Row [much pithier name for neutral+narrow grip, haha]
68 x 8
61 x 12

Preacher Curls
27.5 x 10, 8
20 x 18

Straight Bar Pushdown
28.75 x 12, 12
18.75 x 22

Notes

Still sore in lats and legs from last workout, so with that in mind I am pretty pleased with this workout. Got to be mentally stronger under the bar. I think barbell rows are doing very good things for me.

Tomorrow should be chill so I really want to make it to the track.

1017
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 04, 2017, 09:39:04 am »
04-10-17

Morning BW: 73.9kg [woopwoop]

Notes

Has been and will be a busy day so I shall probably not get a workout in. Have been offered a full time job doing stuff I would actually want to do, which is kinda hype. I think when it starts up I will try to do workouts in the morning before I head to the gym so I can have my evenings free. We shall see. Exciting...

Biceps are quite sore today. They're never sore. I guess I haven't done fully supinated curls for ages, and haven't done the super heavy/low reps scheme either for a while, so it makes sense. Aiming to finish this week <83.2kg.

1018
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 04, 2017, 04:44:15 am »
Quote from: vag on October 04, 2017, 03:42:11 am
How is that treadmill-at-the-end thing working for you? Do you find it counter-acting with the weights or is it just an added benefit?

It's super low impact since it's just walking and I'm doing it at a pretty easy HR when I do it point workout, so I think it's just an extra calorie burn + moderate cardio benefits. Stuff I've read suggests that cardi oafter a workout has negligible affect on gains, too.

1019
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 03, 2017, 08:12:34 am »
03-10-17

Morning BW: 74.6kg [blarg, more below]

Workout

Squats
Bar x Lots
60 x 5
80 x 3
97.5 x 5 x 5 [again pretty easy]

Barbell Row
70 x 6, 6, 6 [kept the form pretty strict, quite pleased by this!]

Bench [warmed up w/ DBs while waiting to work in w/ a dude]
60 x 5
65 x 5
72.5 x 8 [nice, lost tightness on a couple of reps, so I think fresh+with better focus this could easily be 10+]

DB Incline
24 x 11, 8

Straight Bar Curl
40 x 4
35 x 5, 5
30 x 6
[So this wasn't w/ an oly bar, just a short straight bar, which I think may be heavier than the EZ bar, but IDK for sure]

Straight Bar Cable Pushdown
26.25 x 14, 14

Treadmill -- 3.8mph
15mins @ 6.5% -- 133 Avg BPM
15mins @ 7% -- 134 Avg BPM

Notes

Overate yesterday (hit about 2600kcal, which I think is probably around maintenance, though maybe a bit over on a day w/o a proper workout). Annoyed at self for doing that, but I just didn't plan well + ate some snacks that were in front of me. Refocussing today, that's one of only a few slipups I've had on this cut, and I bounced back well from the last carb-up. Today will be a light food day, aiming for ~1800kcal.

Happily waist @ navel measure was ~32" today so progress has been made recently regardless.

Gonna go to the track tomorrow for sure!

1020
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 02, 2017, 08:04:12 am »
02-10-17

Morning BW: 73.9kg

Notes

Happy to have ended up sub-74 without daily weigh-ins and only loose tracking. Have really got the hang of this.

Not gonna do a proper workout today, but will do lots of walking this evening.

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