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Messages - Joe

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286
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 11, 2025, 08:51:00 am »
11-03-25

Reverse Lunge
130 x 1
110 x 5

Lateral
25 x 14, 12
22.25 x 13

Incline Bench
70 x 9, 6 + 60x5

Incline Curl
22.5 x 9, 8, 6

Lat Prayer
45 x 8, 6 + 35x9

Pushdown
45 x 11, 9 + 35x8

Wide Grip Pullup
+20 x 8

Notes

Woke up with a bad head+neck ache both today and yesterday. Where yesterday's run alleviated the headache, lifting made it like 20% worse. Curls in particular felt awful for some reason (probably b/c they're the "smallest" movement so require not enough focus to distract from the pain?)

Calves brutally sore today. Guess it comes with intervals wearing old-school minimal road race shoes.

287
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 10, 2025, 08:23:39 am »
10-03-25

Run - 4 x 1.07k w/ 2min walk rest [4:15, 4:26, 4:31, 4:24]

total ~8.15k

Notes

Oops too fast first rep. Watch really struggled here so the reps.

The weird distance is because that's the length of a nice loop in my local park.

To celebrate the absence of hip pain, I wore for this run the shoes I bought for the 2018 Edinburgh Half Marathon that I didn't get to run. I have literally never worn these shoes before, they still had the tag. They're an amusing relic of the previous era of fast shoe design, probably roughly the last gen of minimal road racing shoes. They weigh nothing and are firm AF. I've never experienced modern super shoes, but I guess if I keep this up long enough to race something long, I might pick up a pair. A functional watch that can play music is probably a bigger priority. Oh, and a water bottle (ty for rec, lbss).


288
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 08, 2025, 09:45:58 am »
08-03-25

Run - 12.04, 1:07:22

Notes

Got up to 16 degrees on this run. Might need to start bringing water on my runs since I started feeling a little dehydrated in the last 15 mins. Usually drink like a litre of water (smoothy + coffee + a big glass of water) or more before running, but maybe I need to update that if runs are going to extend and weather is going to warm.

37.7km for the week, the most I've run since 2018. And not pain in knees, hip or achilles. We might be back, boys.

289
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 07, 2025, 11:04:29 am »
07-03-25

RDL
130 x 5

Rev Nordic
+15 x 8 +BWx5

Chin
+55x6 +35x7 + BWx9

Incline Bench
70 x 8

OHP
50 x 7 + 7 push presses

Notes

Quick one

290
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 05, 2025, 06:40:19 am »
05-03-25

Run: 3 x 1.07km on / .6km off [4:35, 4:30, 4:40], total 6.3km/33:54

Notes


My old watch from 2017 is barely functional and I haven't bothered to buy a new one (I've been enjoying listening to stuf while running so have my phone with me and don't want to lump for th expensive sort of watch that has music functinality, etc). Anyway, means workouts are a bit annoying and approximate,  but I'm reasonablyconfident in the distances since there were some pretty well-trodden Strava segments on the route.

ETA

I have had literally 0 hip pain in recent months with running. In recent years, I'd get it if either (a) I ran more than like 6 or 7 or (b) I ran a hard efforts. I have been doing both recently with no ill effect. I am 100% attributing this to reverse lunges. Thank you Alec Blenis.


291
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 04, 2025, 07:15:57 am »
04-03-25

Reverse Lunge
125 x 4

Lateral Raise
25 x 15, 13, 11

Incline Bench
70 x 5
65 x 7

Incline Curl
20 x 17, 14

Lay Prayer
42.5 x 14, 11 + 32.5x9

Pushdown
42.x5 14 14, 12 + 32.5x10

Notes

Haven't benched in ages because the safeties in my rack are very annoying to move and I have them set for reverse lunges. Only today did I realise they're at the perfect height for incline bench. So, might drop flyes for a while in favour of these (and OHP)

292
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 03, 2025, 05:01:59 pm »
03-03-25

Run - 9k, 54 mins

Notes

Felt good. First sunny run in ages, and first one in double digit temperatures in even longer.

293
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 01, 2025, 11:30:40 am »
01-03-25

Chin
+40 x 11, 7 +20 x 9

Inc Fly
20 x 14, 9 + 12 presses

Good Morning
110 x 10

Rev Nord
+10 x 10

OHP
50 x 8 + 7 push presses

Incline Curl
20 x 16 + 6

Bike x 10 mins, starting easy building to all out for last minute

Notes

https://sportrxiv.org/index.php/server/preprint/view/484

saw this study the other day and I am basically doing this exact routine, lol

294
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 27, 2025, 10:02:53 am »
27-02-25

Run - 9.3k, 49:15 mins

Notes

Feel like I'm hitting a step-change in fitness suddenly. Pretty much sub-9 minute mile pace here at an easy effort for a longer than usual run. Maybe time to do a timed 5k at some point in the medium term.

295
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 26, 2025, 07:51:53 am »
24-02-25

Run - 7.6k, 44:42

26-02-25

Rev Lunge
125 x 3

Lateral Raise
25 x 13, 10

Chin
+55 x 8, 6 + BW x 12

Inc Fly
20 x 12, 10 + 10 presses

OHP
55 x 3 + 4 push presses

Incline Curl
20 x 14, 11

Tricep
47.5 x 7

Bike x 15 mins

296
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 26, 2025, 07:50:20 am »
Quote from: Kingfish on February 25, 2025, 10:55:25 pm
* gym during the weekend vacation in tahoe. the bathroom has a cryo bath next to the sauna/steam room. tried dipping into the 40F water bath and completely changed my mind about trying it out. this is not going to help me recover better. il be more stressed out submerging myself in this freezing water bath. don't know why people try to do these cold water baths in the morning for gains. i believe recovery is better when you are less stressed out. a long hot shower in the morning is a lot more relaxing and beneficial than an adrenalin pumping ice water bath.

Yeah, last time I looked at the research, there is basically no evidence that ice baths help recovery (and, iirc, they can actively hurt muscle gain). I think there is maybe some evidence for acute recovery in over-training like situtations (think soccer player playing 3 games a week). Think they're basically popularised due to (1) people think "hard" things must necessarily be good because htey are hard and (2) liars like andrew huberman

297
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 23, 2025, 07:59:48 am »
Quote from: LBSS on February 22, 2025, 06:54:04 pm
ETA: also, i just discovered steve magness's youtube videos and i haven't been this excited about an online exercise nerd since i found lyle mcdonald 15+ years ago.

magness is so funny. his pure training content is great, but his "bigger picture" tweets are some of the most cringe content out there. come to think of it, i guess that adds to the lyle parallels

298
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 23, 2025, 07:58:49 am »
23-02-25

OHP
65 x 1
55 x 5 + 3 push presses

Inc Curl
20 x 16, 12

Lat Prayer
42.5 x  11, 8, 6

Inc Fly
20 x 11, 7 + 10 presses

Lateral
20 x 12, 10

GM
110 x 10, 8

Rev Nord
+10 x 7, 6

Bike x 20 mins

Notes

Similar ROM reset with Rev Nords here.

299
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 22, 2025, 07:40:35 am »
21-02-25

Run - 5.5k, 25:53

22-02-25

Run - 6.17k, 36:12

Notes

Short slightly faster one just to get something in, leaving me feeling a little crappy for today's run. Ah well lol, first back-to-back runs in a while.

300
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 19, 2025, 12:42:33 pm »
Quote from: LBSS on February 19, 2025, 11:03:05 am
it is from trump 2.0, plus co-president elon, who decided in his infinitely arrogant stupidity to try to destroy my industry. miraculously, i did keep my job (for now). back home from my trip and first day back at work today, seems like everything is pretty much in chaos.

i'd legit been on tenterhooks re your situation, so i'm glad to hear you've kept your job, even if everything else around it is borked

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