Author Topic: warpspeed to the new scenario  (Read 35932 times)

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Joe

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Re: warpspeed to the new scenario
« Reply #690 on: October 08, 2019, 07:43:12 am »
+2
08-10-19

BW - 67.7

Run

4.43mi in 39:05 [8:49 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 #691 on: October 11, 2019, 12:07:25 pm »
+1
BW - 66.9

Workout

Chins
BW x 3, 3
+13 x 6, 6, 6, 6

Deadhangs
HC@24mm
BW x 5s, 5s
HC@21mm
BW x 5s
HC@18mm
BW x 5s
+8 x 5s
+16 x 5s, 5s, 5s

Planche Lean
BW x 5s, 5s

Tuck Planche
BW x 13s [much cleaner form than last time], 13s, 13s, 13s

Notes

Down 3.5-4kg now from start depending on what start point is defined as, and absolute strength is about the same (fairly easy sets of 6 w/ 80kg total on chinups, for example), which is exciting. Looking a lot leaner. Ab fat remains stubborn, of course, but hopefully the next 3kg will sort that out.

The fact that absolute strength numbers are staying the same (maybe slightly improving? Haven't maxed out, ofc, so can't be sure) makes me feel more comfortable with the fact that my weight is moving down pretty quickly. That and the fact I don't _feel_ too tired or weak or anything.

For planche I'm going to do more sets of shorter hold in future, just to improve rep quality. The first one was great, the others shaky. Serratus strength/shoulder blade positioning still feels like the weak point.

Been super busy and training not been a top priority, glad to get two lifting sessions in though, as that's probably what's required as a minimum to maintaning muscle up top, running an extra, will probably be able to get one in on Sunday, maybe tomorrow morning if I feel energetic, but might benefit more from just sleeping.

Next lifting sesh will be doubles w/ +32kg, and if I'm still ~67kg then that's sets w/ +48% of my bw, which is kind of startling to me.
"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 #692 on: October 14, 2019, 12:11:16 pm »
+3
BW - 67.7

Workout

Chins
BW x 3, 3
+8 x 2
+24 x 1
+32 x 2, 2, 2, 2

Deadhangs
HC@24mm
BW x 5s, 5s
HC@21mm
BW x 5s
HC@18mm
BW x 5s
+8 x 5s
+16 x 5s
+17.25 x 5s, 5s, 5s

Dips
BW x 5
+8 x 3
+16 x 7, 7, 7
BW x 15

Notes

Stuff came up at the weekend so had to miss a run. Was also just feeling quite underfed on Sunday (Fri/Sat I had to be out a lot so did a bad job of estimating intake compared to normal), so had a fairly unrestricted eating day, hence today's weight. NBD, fine/good to do that now and then.

Pleasantly surprised by how straightforward 4x2 w/ +32 was. Easy doubles @ 100kg on chins, lmao.

Also, that's >25% of my BW for the hangs, happy with that! Will stick at +17.25 for another session or two though.
« Last Edit: October 14, 2019, 12:19:40 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 #693 on: October 15, 2019, 08:01:11 am »
+2
15-10-19

Run

4.40mi in 38:41 [8:47 pace]

Notes

Nice to run.
"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 #694 on: October 17, 2019, 12:35:43 pm »
+2
17-10-19

Run

6.66mi in 59:52 [8:59 pace]

Notes

w/ LBSS again, good stuff.

Longest run for a long while, felt decent.
"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 #695 on: October 17, 2019, 04:49:35 pm »
+1
nice runs lately.

u guys have convos the whole time?

 :ibrunning:

Joe

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Re: warpspeed to the new scenario
« Reply #696 on: October 18, 2019, 11:56:21 am »
+1
18-10-19

BW - 66.9

Workout

Chins
BW x 3, 3
+16 x 6, 6, 6, 6

Deadhangs
HC@24mm
BW x 5s, 5s
HC@21mm
BW x 5s
HC@18mm
BW x 5s
+8 x 5s
+17.25 x 6s, 6s, 6s
+8 x 12s

Planche Lean
BW x 7s, 7s

Tuck Planche
BW x 8s, 8s, 8s

Planche Lean
BW x 20s, 20s

Notes

Decent stuff. Did the extra leans after the planche to just work on that shoulder blade position, as I watched video of my tuck planche and I'm really letting my shoulder blades droop.

Chins and hangs strong.

nice runs lately.

u guys have convos the whole time?

 :ibrunning:

Yep! I'm probs running a bit faster than truly comfortable conversation pace, though, tbh.

ETA: forgot to record BW, weighed 66.9 at start of workout. Back under 67kg, good good. Reckon 63.X is the likely end point here
« Last Edit: October 18, 2019, 06:32:57 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 #697 on: October 19, 2019, 12:08:10 pm »
+1
19-10-19

Run

3.32mi in 32:58 [9:54 pace]

Notes

super easy
"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 #698 on: October 21, 2019, 12:40:13 pm »
+2
21-10-19

Run

Did a progressiony thing, here's km splits: 5:50, 5:47, 5:19, 5:02, 4:29, 4:14

then ~1.5km cooldown

So, totaly 4.7mi

Notes

Yeah, yeah I mix units whatever.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn


vag

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Re: warpspeed to the new scenario
« Reply #700 on: October 22, 2019, 05:17:10 am »
+2

Did a progressiony thing, here's km splits: 5:50, 5:47, 5:19, 5:02, 4:29, 4:14


This is 24:51 5K coming from a 5:50 "warmup".  :highfive: :ibrunning:
woot

Joe

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Re: warpspeed to the new scenario
« Reply #701 on: October 22, 2019, 11:59:48 am »
+1
Away for about a week from tomorrow. A little headachey, etc., today so no training. Should be able to fit some lifting in tmrw, though.

Not going to focus on staying calorie controlled while away, and I'm not sure how much training I'll do either. Then another hard push on diet in Nov, hopefully get down to 64.x then Dec is for pushing strength on OAC as hard as I can and see if we can get this done before the New Year.


Did a progressiony thing, here's km splits: 5:50, 5:47, 5:19, 5:02, 4:29, 4:14


This is 24:51 5K coming from a 5:50 "warmup".  :highfive: :ibrunning:

Hah, thanks! Yeah I think I'm probably in about ~21:30-22:00ish shape for a race at the moment, but I'm not certain. After diet's done and OAC is achieved I might aim to get back under 20, even sub 19, for 5k.
"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 #702 on: October 23, 2019, 08:02:00 am »
+3
BW - 66.8

Workout

Chins
BW x 3, 3
+8 x 2
+16 x 1
+24 x 1
+37 x 1
+45 x 1  :personal-record:
+47.8 x 1  :personal-record: :personal-record: :personal-record: :personal-record:  :wowthatwasnutswtf: :wowthatwasnutswtf:

Deadhangs
HC@24mm
BW x 5s, 5s
HC@21mm
BW x 5s
HC@18mm
BW x 5s
+8 x 5s
+16 x 5s
+18.5 x 5s  :personal-record:
+21 x 5s  :personal-record:
+24 x 3s  :personal-record:
+8 x 5s, 5s, 5s, 5s, 5s

SS1A Chins
+16 x 6, 6
+8 x 8

SS1A Wide Grip Pullups
BW x 7, 6

SS1B Dips
BW x 5
+ 8 x 3
+16 x 8, 7
+8 x 9
BW x 12

Notes

Big session before going away. Huge, huge PRs on chinups. That's definitely a lifetime PR for relative weight (1.715xBW total), probably a lifetime PR on load added, and maybe a PR for total load (114.6kg -- the most I've managed in the period covered by this log is 112kg)

Big PRs on hangs too. Think with less tiring buildup I could have done +24 for 5s. Anyway that's about +1/3xBW, which is nice. Need to get back on the wall soon and see how it feels.

Rest just volume to get more and worked in case I don't do much training while abroad.

Fucking hyped on those pullups, though. If I get down to ~64.0 kg and keep same aboslute strength, thend I should be able to do a chinup with about 1.8xBW, which would be sick and put me in good stead for an OAC surge.
« Last Edit: October 23, 2019, 08:16:30 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 #703 on: October 31, 2019, 12:21:06 pm »
+3
31-10-19

Run

4.35mi in 38:09 [8:45 pace]

Notes

Back and a little jet-lagged. Will weigh tmrw to see how much I gained, lmao. Feels like a lot, fiancee's parents kept feeding me and I did not want to be rude, haha.

This felt easy, though! Even though I didn't run (exercise was plenty of walking and a bit of swimming), etc. Perfect weather for this run.

Strength sesh tmrw, I guess.
"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 #704 on: November 01, 2019, 02:08:28 pm »
+2
01-11-19

BW - 68.3

Workout

Chins
BW x 3, 3
+8 x 2
+16 x 2
+26.5 x 4, 4, 4

Deadhangs
HC@24mm
BW x 5s, 5s
HC@21mm
BW x 5s
HC@18mm
BW x 5s
+8 x 7s, 7s, 7s, 7s

Dips
BW x 5
+13 x 8, 8, 8

Notes

Lol, so +1.5kg weight gain. I guess like half of that is water weight that will disappear pretty fast once I go back to below maintenance calories. Aim, then, is to end this month in the 64.x range. Should be doable, about 1kg a week

Felt weak! Not really a surprise, just hate that feeling, though. Still rejigging from jet lag, etc, too, which won't help.

Onwards and upwards from here, though.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn