Author Topic: warpspeed to the new scenario  (Read 31589 times)

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adarqui

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Re: warpspeed to the new scenario
« Reply #660 on: September 07, 2019, 01:29:47 pm »
+1
07-09-19

Run

1.98mi in 18:42 [9:25 pace]

Notes

Quick one to test the ankle out. A little stiff for first half mile or so, and a little stiff afterwards, but no pain as such. Time to start building back up!!  :ibrunning: :ibrunning:

nice!! good news. :ibrunning: :ibrunning: :ibrunning:

Joe

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Re: warpspeed to the new scenario
« Reply #661 on: September 08, 2019, 12:03:21 pm »
+2
08-09-19

Workout

Stationary bike, 30 mins aiming for ~120 HR

Notes

Wanted to run but am going to take it slow before going to back-to-back days to protect ankle. Had a desire for some extra activity, though, so did this.

Chinning sesh tmrw. Will probably mess around with assisted OAC stuff.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

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Re: warpspeed to the new scenario
« Reply #662 on: September 09, 2019, 06:59:55 am »
+1
09-09-19

BW - 70.1

Workout

Chins
BW x 3, 3
+ 8 x 2
+ 16 x 1
+ 32 x 1

Assisted OAC
-10.5 x 1
-8 x 1
-16 x 1

OAC ISO @ 120*
-8 x 5s

OAC ISO @90*
-8 x 8s, 8s

Assisted OAC
-24 x 1

Deadhangs
HC@24mm
BW x 5s, 5s
HC@21mm
BW x 5s
HC@18mm
BW x 5s, 22s, 17s
3FD@18mm
BW x 22s, 18s

Dips
BW x 5
+8 x 3
+16 x 8, 7, 6

Notes

Morning rather than evening workout, felt a little flat. Assisted OACs seem pretty good, though TBH i like them more for the statics than for the full movement -- just feels a little distant from the actual exercise. Really hard to get multiple reps too. Anyway, might try out that 4x3-5s w/ short rest protocol I was using for two arm chins with this. Or maybe I should just go back tp trying to push up chins?

Just need to pick something I think is going to work for me and stick with it.


Edit: anyway, only need to get 8kg stronger and I'll have an OAC. Simultaneously sounds like a lot and not a lot.
« Last Edit: September 09, 2019, 10:29:53 am by Joe »
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

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Re: warpspeed to the new scenario
« Reply #663 on: September 11, 2019, 12:26:37 pm »
+1
11-09-19

Run

2.92mi in 27:21 [9:20 pace]
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

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Re: warpspeed to the new scenario
« Reply #664 on: September 12, 2019, 03:34:51 pm »
+2
12-09-19

Plan going forward is something like this:

weighted chins 1x/week
OAC session 1x/week
run 3 or 4 x/week

Tomorrow will be a run, Saturday rest, Sunday weighted chins. OAC stuff for now seems to take too much out of me to be able to do it twice a week, and I feel like having some more rep work (even if it's just 3-5) on weighted chins is probably useful. Then as I get stronger and have adapted more to OAC worked I can drop the weighted chin stuff again.

OAC sessions will be focused on isometrics rather than eccentrics, since again they're a bit less draining. I'll do the 3-4x3-5s hangs w/ 40-60s rest session.

Feel a bit better having a vague structure again.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

adarqui

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Re: warpspeed to the new scenario
« Reply #665 on: September 13, 2019, 01:14:02 am »
0
12-09-19

Plan going forward is something like this:

weighted chins 1x/week
OAC session 1x/week
run 3 or 4 x/week

Tomorrow will be a run, Saturday rest, Sunday weighted chins. OAC stuff for now seems to take too much out of me to be able to do it twice a week, and I feel like having some more rep work (even if it's just 3-5) on weighted chins is probably useful. Then as I get stronger and have adapted more to OAC worked I can drop the weighted chin stuff again.

OAC sessions will be focused on isometrics rather than eccentrics, since again they're a bit less draining. I'll do the 3-4x3-5s hangs w/ 40-60s rest session.

Feel a bit better having a vague structure again.

nice! it's an interesting combo: "run + climb (oac/pulls)". running keeps my pulls feeling decent, dno why. dips usually weaken but pulls stay strong - if i'm getting decent run volume / occasional speed work etc. the bf% improvements also help obviously.

just keep the running ez. don't go crazy with it and back off if you feel anything nagging - another one or two day's rest won't cause any setbacks. can always walk/run too, if you want to just stick to a schedule & aren't feeling too great.

pc!

Joe

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Re: warpspeed to the new scenario
« Reply #666 on: September 13, 2019, 12:32:42 pm »
+1
13-09-19

Run

3.30mi in 29:50 [9:02 pace]

Notes

Decent.  Am out of running shape, looking forward to it coming back. Ankle a little twinge when I went up a short but still incline near the end of the run -- makes sense, tired calf and limited ROM means hills cause me to get to that sore end range easily.

nice! it's an interesting combo: "run + climb (oac/pulls)". running keeps my pulls feeling decent, dno why. dips usually weaken but pulls stay strong - if i'm getting decent run volume / occasional speed work etc. the bf% improvements also help obviously.

just keep the running ez. don't go crazy with it and back off if you feel anything nagging - another one or two day's rest won't cause any setbacks. can always walk/run too, if you want to just stick to a schedule & aren't feeling too great.

pc!

Yeah, plan is just to have a few easy runs a week, not going to be tempted to do anything hard until I've got the OAC or am putting that on the backburner. Just want to improve general fitness, get back into running shape so I'm not useless at adarq squad parkrun meetups
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

adarqui

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Re: warpspeed to the new scenario
« Reply #667 on: September 13, 2019, 08:43:11 pm »
0
13-09-19

Run

3.30mi in 29:50 [9:02 pace]

Notes

Decent.  Am out of running shape, looking forward to it coming back. Ankle a little twinge when I went up a short but still incline near the end of the run -- makes sense, tired calf and limited ROM means hills cause me to get to that sore end range easily.

nice! it's an interesting combo: "run + climb (oac/pulls)". running keeps my pulls feeling decent, dno why. dips usually weaken but pulls stay strong - if i'm getting decent run volume / occasional speed work etc. the bf% improvements also help obviously.

just keep the running ez. don't go crazy with it and back off if you feel anything nagging - another one or two day's rest won't cause any setbacks. can always walk/run too, if you want to just stick to a schedule & aren't feeling too great.

pc!

Yeah, plan is just to have a few easy runs a week, not going to be tempted to do anything hard until I've got the OAC or am putting that on the backburner. Just want to improve general fitness, get back into running shape so I'm not useless at adarq squad parkrun meetups

lol yup.

adarq squad parkrun meetups sounds cool af. awesome how 3 of u could be running together soon.

i think you all understand by now that u could go on a chill run and still get benefit, so that's cool. i doubt any1 would be worrying about pacing. people who don't get that stuff, always worry about pacing (ie not hitting their 7:00 !!). it's great to just go trot ez. obviously u can do some harder runs together but, trot sesh's are the best. ;f

Joe

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Re: warpspeed to the new scenario
« Reply #668 on: September 15, 2019, 12:01:37 pm »
+2
BW — 70.3

Workout

Chins
BW x 3, 3
+8 x 2
+16 x 2
+32 x 3
+24 x 4, 4, 4

Deads
HC@24mm
BW x 5s
HC@21mm
BW x 5s
HC@18mm
BW x 5s, 23s, 18s
3FD@18mm
BW x 5s, 18s, 20s

One Arm Hangs
BW x 25s, 25s

Notes

Tiring all day event yesterday so felt super flat today, skipped the dips.

Think I might just go back to doing solely weighted chins + one arm hangs, really nail down basics and go back to OAC specific work once I'm at like 3x5 with +32kg. I know I'm _able_ to do useful OAC stuff at the moment, but it's so taxing because it's so maximal, and I think rule of thumb is OAC starts when you can hit a chin + 70% BW (so about 50kg for me).
« Last Edit: September 15, 2019, 12:04:48 pm by Joe »
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

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Re: warpspeed to the new scenario
« Reply #669 on: September 18, 2019, 12:52:32 pm »
+3
18-09-19

Run

6.77mi in 56:30 [8:20 pace]

Notes

Run w/ LBSS. Middle ~4ish miles of this with him. He's in better shape than me, for now...

Ankle held up nicely, though weirdly the muscles of my right foot feel pretty fatigued after the run -- not something I've experienced before.

Chins tmrw.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

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Re: warpspeed to the new scenario
« Reply #670 on: September 19, 2019, 11:31:00 am »
+1
19-09-19

BW - 71.2

Workout

Chins
BW x 3, 3
+8 x 2
+16 x 2
+26.5 x 3, 3, 3

Deadhangs
HC@24mm
BW x 5s
HC@18mm
BW x 5s, 24s, 20s
3FD@18mm
BW x 5s, 23s, 21s

One Arm Hangs
BW x 20s
+8 x 12s, 12s

Dips
BW x 5
+8 x 3
+16 x 7, 7, 7

Notes

Decent workout. The longer duration hangs are a little annoying w/ my setup, because after about 10s my hangboard starts to spin slowly (it hangs from a rope from my pullup bar). Similarly, the bar is just super thin so one arm hangs are really uncomfortable on my fingers. Ah well, nothing too major there.

Slightly heavy BW today, thought kcal wise yesterday was pretty controlled -- had a bulky dinner though, and overate a bit on Tues. Think now I'm back w/ less injurious work as my primary lifting stuff (weighted chins + longer duration hangs), it's time to commit properly to diet. Main thing for me is just cutting out snacking + after dinner sweet stuff. Doable.

Also, only thing sore from yesterday's run is, weirdly, my hip flexors? they felt pretty fatigued yesterday evening too, bit of an odd one, but it doesn't feel like an injury or anything to be worried about.
« Last Edit: September 19, 2019, 11:46:00 am by Joe »
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

adarqui

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Re: warpspeed to the new scenario
« Reply #671 on: Today at 12:34:34 am »
0
18-09-19

Run

6.77mi in 56:30 [8:20 pace]

Notes

Run w/ LBSS. Middle ~4ish miles of this with him. He's in better shape than me, for now...

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Quote
Ankle held up nicely, though weirdly the muscles of my right foot feel pretty fatigued after the run -- not something I've experienced before.

Chins tmrw.

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