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Messages - Joe

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61
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 23, 2026, 01:31:03 pm »
23-07-26

Cardio
- w/u
- Stairmaster: 10' @ lvl 12, 5' @ lvl 13
- Treadmill: 2 x 5' @ 6kmh/15% incline
- c/d

1:06:21 total

Calves, 2-leg pogos, 1 set each of OAC stuff + dips

Notes

bit tired today so abbreviated lifting stuff. think things are progressing enough that i can start to include a bit of light plyos in the rehab now. just gentle 2-leg hopping, not pushing too hard yet.

62
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 22, 2026, 03:57:08 pm »
22-07-26

Cardio x 51', 130 hr

Notes

slept in a little bit so made up for it a little by letting HR go a bit higher. Less risk there when the training is lower impact in general, I guess.

63
Progress Journals & Experimental Routines / Re: Raptor's log
« on: July 22, 2026, 03:56:10 pm »
Quote from: Raptor on July 22, 2026, 09:50:02 am
Gym work 90 (groin injury)

Tried squat, groin disagreed; tried BSS, groin disagreed, so I went with:

Landmine one leg deadlift: barx8, bar+15x8, bar+30kgx10, bar+30kgx10 (each leg)
Landmine push press: bar+15kgx10, bar+20kgx10, bar+20kgx10 (each arm)
Landmine squat (disc on back): bar+15kgx10, bar+15kgx10 (great depth)
Leg extensions: 24x10, 48x10, 48x10 ++ single leg iso holds: 24x10s in 6 different positions, twice
Seated+standing calf raises (different weights, slow tempo)
Triceps pulldowns: 20x10, 20x10, 20x10

Workout time: 15:20
Workout duration: 45 min
Bodyweight in the morning: 87.7 kg (lowest morning weight in +10 years)

Comments: Tried to squat or do Bulgarian split squats but the groin injury is still there. No sense in forcing it. So I went with landmine exercises which went well.

Nice one on the bodyweight PR! And good job finding swaps for lower body stuff too

64
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 21, 2026, 01:33:22 pm »
21-07-26

Stairmill workout
- w/u (including ~15 mins running)
- 6 x (1' @ L12 / 1' @ L10)
- 4 x (1' @ L13 / 1' @ L11)
- c/d

60' total

Lift -- OAC partial into eccentric, incline flys, calf raises, dips, rehab

Notes

HR only touched 170 BPM for like 2s, and felt pretty good generally, so pleasantly controlled on the stair part of the workout.

managed a pretty easy partial from ~100 degrees on left, not quite there on right needed a gentle pinky assist to get there, but both were able to control the eccentric even after that. i do my lifting with 0 warmup immediately after the workout, so I like to think that when fresh i could be a bit stronger

65
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 20, 2026, 03:43:13 pm »
20-07-26

Cardio x 61', 118 HR

66
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 19, 2026, 11:47:10 am »
19-07-26

Cardio x 80', 126 hr

Notes

Started with a 20' continuous run, finished with a 10' continuous run. Very minimal pain.  :ibrunning:

67
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 18, 2026, 04:05:23 pm »
Quote from: LBSS on July 18, 2026, 10:07:06 am
tuesday

- assisted with birth of baby daughter

 :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat:

it has been a hell of a week. but we're home with her now and everyone is healthy, knock wood. did not get a single lick of training in - in fact, activity was so low during the four days we were in the hospital that my ankles got a little swollen! i tried to go for a run today but the canadian wildfires make the air feel like you're sucking on a tailpipe so i bailed. not worth it. yesterday was worse and i think we have some rain coming so hopefully the air will clear up soon enough. i can't leave wife and daughter for long enough yet to go run at a gym. so these first couple of weeks training will be sporadic. i will lift, though, since we have the setup.

congratulations!!!!

68
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 18, 2026, 07:28:59 am »
16-07-26

Cardio x 60' 128 hr

17-07-26

Cardio --
20' run (!!! no walking breaks, close to 0 pain)
20' stairmaster @ lvl 12/90spm (169 hr)
5' easy
10' incline treadmill (6km/h @ 15%) [173bpm]
c/d

1:10:25 total

Calves + some one-leg hopping + some rehab stuff

Notes

got 9.5 hours sleep last night and suddenly body feels pretty great. two consecutive days of being woken up by my alarm instead of being bolt awake like 30-90 minutes before it...very necessary

eta: got to see kerr set the mile wr live, inredible  :ibrunning:

69
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 16, 2026, 04:24:11 pm »
16-07-26

Cardio --
w/u
stairmaster - 3 x 10' @ lvl 12/90spm [152/161/167 hr, 174 max]
c/d

1:03:06 total

Lift --
OAC negatives, Dips, Calves

Notes

normally i just do like 2 sets of 1 negative per arm, but today i tried 'reps', so just LRLR etc no break. did 5 reps each arm and was still pretty controlled (just BW, have been loading ~4kg for the one reps)

70
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 15, 2026, 04:20:25 pm »
15-07-26

Cardio x 63', 122hr

71
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 14, 2026, 01:29:42 pm »
14-07-26

Cardio --
w/u
Stairmaster workout
11' @ lvl 12 [151 avg HR, stabilising ~160 for last few mins]
5' @ lvl 13 [165 avg HR looks like it was still gradually going up]
2' res
5 x (1' @ lvl 12, 1' @ lvl 10)
c/d
70' total (mix of run/walk outside + elliptical for non-workout portions)

Lift -- OAC Neg, chins, dips, calves, rehab, curls, laterals

Notes

After the longer continuous portion of the stairmaster, I realised that it was a great piece of kit for doing Nate Jenkins/Canova style alternations. Magness and John Davis also recommend those, and since I very rarely do them while running since they're a faff, might as well get some of them in now while they're convenient.

72
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 13, 2026, 03:52:00 pm »
13-07-26

Cardio -- 70 mins, 119bpm avg

Notes

mix of run/walk, treadmill, and elliptical. weirdly elliptical is the thing that most bothers my achilles, even though it's 0 impact. something about the positioning.

73
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 12, 2026, 07:23:40 am »
12-07-26

cardio x 95 mins, 120 bpm

Notes

8 hours on the week having skipped money, achilles feeling decent, decent amount of walk/run. nice nice.

74
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 11, 2026, 07:11:13 am »
11-07-26

Cardio - 70 mins, did 100 flights on stairmaster in 17:54 (avg hr 167, peak 182, felt just about subt really think the climb as much due to heat as anything) + a good amount of walk/run intervals (best these have felt!)

Lift - OAC neg (+4kg on both arms here with good control now), dips, chins, laterals, bulgarians, romanians, reverse nordics, calves, rehab work

Notes

pretty good! get so sweaty and hot doing extended harder cardio at the gym, oof. so interesting how that impacts hr. took a lot of walking before i got back under 100, even after finishing the cardio portion with like 20 mins of easy easy stuff

Quote from: LBSS on July 10, 2026, 02:38:21 pm
i remember his forums fondly. i posted a video of myself doing a sprint start in there one time, looking for feedback, and one of the frequent posters replied, and i quote, "sloooowwwww" lmao. CF forums and lyle mcdonald's monkey island were the best, back in the day. those two guys were both very knowledgeable assholes. wonder what lyle is up to these days.

lol. none of these will ever match the letsrun cesspit at least. one of the last vestiges of the best/worst of the old-school internet.

lyle still very active posting angry rants on youtube or instagram. ends up in my feed now and then despite my best efforts to keep that postitive

75
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 10, 2026, 01:18:34 pm »
10-07-26

Cardio x 70 mins, 118 bpm avg

Notes

mix of run/walk intervals, incline treadmill and elliptical. realised there are two styles of elliptical at the gym, so i tried the other one which turns out to fit me a bit better. idk how people do high cadence elliptical though, feels too flaily to get above like 70 rpm.

Quote from: LBSS on July 10, 2026, 07:22:17 am
Quote from: Raptor on July 09, 2026, 03:54:17 pm
I see you guys doing marathons and long runs and cardio and it scares me. Those are signs of us getting old. I saw Kelly Baggett with similar stuff just a while ago.

 :lololol:

didn't know that about kelly baggett. man i hadn't thought of that name in a long, long time.

googled him to look for updates and this was the first result I got:



man charlie francis, what a guy. still think about his posts about ben johnson "yeah he was on drugs but not the ones he tested positive for!"

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