« previous next »
Pages: 1 ... 78 79 [80]   Go Down

Author Topic: warpspeed to the new scenario  (Read 845703 times)

0 Members and 1 Guest are viewing this topic.

Joe

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 2645
  • Goobernatorial
  • Respect: +1215
    • View Profile
    • Email
Re: warpspeed to the new scenario
« Reply #1185 on: April 18, 2025, 12:33:14 pm »
0
18-04-25

Run -- 7.73k, 50:27
Logged
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 2645
  • Goobernatorial
  • Respect: +1215
    • View Profile
    • Email
Re: warpspeed to the new scenario
« Reply #1186 on: April 19, 2025, 07:57:39 am »
0
19-05-25

Run -- 13.82k, 1:23:30

Light progression, so 6 easy, 2@6:00, 2@5:30, 2@5:00, finish easy
Logged
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 2645
  • Goobernatorial
  • Respect: +1215
    • View Profile
    • Email
Re: warpspeed to the new scenario
« Reply #1187 on: April 21, 2025, 07:40:27 am »
0
21-04-25

Zercher Squat
110 x 2
90 x 6, 4

Chinup
+50 x 1

OAC Negative
+5 x 8s R, 10s L

OAC ISO @ 135 degrees
BW x 5s R, 8s L

OAC ISO @ 90 degrees
BW x 7s R, 9s L

Incline Bench
80 x 5
60 x 9, 6

Incline Curl
22.5 x 11, 9, 8

Lateral Raise
22.5 x 12+8+6+5

Wide Grip Pullup
+20 x 9 + BWx8

Bench Side Bend
+5 x 9, 8

Tricep Dips
BWx 8, 6

Ab Mat
+22.5 x 9 + BWx11

Notes

Incidentally saw an online PT I trust recommend Zercher squats as a great movement for precisely the hip issue I have with normal squats. Could go ATG with no pain whatsover (in the hip at leasts, forearms another story, lmao!). Forearms will adapt soon enough, I'm sure (may do some light zerchers on the other lift session just to get more exposure in).

Surprised that crushing the brachioradialis with 110kg didn't seem to impinge on subsequent chinning strength. I'm certain that I can do an OAC from 90 degrees both arms, but the bottom is just so hard for me. Same as it ever was. Will get there.

Running with fast friends this evening. Will see how that goes, will probs turn into an hour tempo run lol.

Evening

Run -- 12.08k, 1:02:36

Notes

Friend's usual easy pace is like 4:15, so we met halfway. Meant I was at 175 avg HR for over and hour. Tough but just about manageable.
« Last Edit: April 21, 2025, 02:20:10 pm by Joe »
Logged
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 2645
  • Goobernatorial
  • Respect: +1215
    • View Profile
    • Email
Re: warpspeed to the new scenario
« Reply #1188 on: April 22, 2025, 12:48:25 pm »
0
22-04-25

Run -- 8.00k, 52:36

Notes

Unsurprisingly, bit of a slog. Probably should have kept it a bit shorter.
Logged
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 2645
  • Goobernatorial
  • Respect: +1215
    • View Profile
    • Email
Re: warpspeed to the new scenario
« Reply #1189 on: April 23, 2025, 12:48:13 pm »
+1
23-04-25

Run --
w/u
4 x (5' on, 1' off) [4:40, 4:28, 4:37, 4:40]
c/d

9k total

Notes

DOMS finally hitting today. Like 8/10 quads, 7/10 glutes. Tough one.
Logged
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 2645
  • Goobernatorial
  • Respect: +1215
    • View Profile
    • Email
Re: warpspeed to the new scenario
« Reply #1190 on: April 24, 2025, 07:10:15 am »
0
24-04-25

Zercher Squat
100 x 4 + Rev Nord +5x6

RDL
150 x 5

OAC Neg
BW x 1

Incline Bench
82.5 x 3
80 x 3

Incline Curl
22.5 x 12, 9

Lat Prayer
35 x 7, 5

Pushdown
35 x 8, 6

Wide Pullup
+20 x 6 + BWx6

Lateral Raise
22.5 x 13+8+6+5

Incline Fly
17.5 x 10+5

Bench Side Bend
+7.5 x 8

Ab Mat
+24 x 11 + BW x 12

Notes

Changed up form on prayers and pushdowns, felt a better connection at this lower weight.

Put a little bit of padding around the bar for Zerchers, and tried to get it to rest a bit more on the fleshy medial part of forearm rather than on my brachioradialis directly. Both seemed to help a bit.

RDL lighter b/c Zerchers take a lot out of the glutes. Felt them much more directly in hamstrings.

Still v sore in quads from Monday+Wed, so lower leg volume.

Considering switching to doing more leg volume on a single day of the week rather than two smaller sessions. May work better with running recovery.

Still slowly losing weight despite eating past appetite. May have to bring back the peanut butter cornflakes.

Might do a Parkrun on Saturday to get some more useful benchmark paces for training.
Logged
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 2645
  • Goobernatorial
  • Respect: +1215
    • View Profile
    • Email
Re: warpspeed to the new scenario
« Reply #1191 on: April 25, 2025, 12:20:31 pm »
+1
25-04-25

Run --
w/u
3 x (10' on, 1' off) [4:57, 4:45, 4:46]
c/d

9.94k total, 54:14


Notes

The squishy water bottle with a strap made its debut. A+ great bit of kit.

Right knee felt a little weird for about 1 minute after the last rep. No paint or anything, just a bit odd. Will monitor. Probably more than enough intensity this week already, lol, so just easy this weekend.

My HR strap had been weird last few runs but fixed it. Think it wasn't tight enough b/c of the weight loss, lol.
Logged
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 2645
  • Goobernatorial
  • Respect: +1215
    • View Profile
    • Email
Re: warpspeed to the new scenario
« Reply #1192 on: April 26, 2025, 12:37:12 pm »
0
26-04-25

Run -- 6k, 36 mins, some strides at the end
Logged
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 2645
  • Goobernatorial
  • Respect: +1215
    • View Profile
    • Email
Re: warpspeed to the new scenario
« Reply #1193 on: April 27, 2025, 07:53:16 am »
0
27-04-25

Run -- 12k, 1:21

Notes

Kept it very easy. Another mileage PB this week with 57k. Probably a fair bit less this week since I expect to be quite busy.
Logged
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 2645
  • Goobernatorial
  • Respect: +1215
    • View Profile
    • Email
Re: warpspeed to the new scenario
« Reply #1194 on: April 28, 2025, 07:49:28 am »
+1
28-04-25

Zercher Squat
100 x 5, 3

Chin
+50 x 1

OAC Attempts
L - got to 90 degrees then stalled; R - got to 135 degrees then stalled  :personal-record:

OAC Negative
BW x 1, 1

Incline Bench
80 x 4
70 x 6, 5

Incline Curl
25 x 8, 7

Lateral Raise
25 x 9 + 7 + 5 + 4

Wide-Grip Pullup
+20 x 8 + BWx 7 + 5

Bench Side Bend
+10 x 8 + BWx11

Dips
+10 x 8 + BW x 6

Notes

Another week eating to appetite, another new low weigh in, another week of struggling on incline bench. Going to really make the effort to to up the kcals this week, can only help lifting and running.

That said, seems to have helped with OACs, since that's the first time I've done a legit pll from the bottom with either arm. Probably strong enough to hit one on the left already with perfect conditions (i.e. not day after PB running volume, and not in a session where I've already done Zercher squats and an RPE 8 single weighted chinup)

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

LBSS

  • Hero Member
  • *****
  • Posts: 13118
  • plugging away...
  • Respect: +8088
    • View Profile
    • Email
Re: warpspeed to the new scenario
« Reply #1195 on: April 28, 2025, 06:53:53 pm »
0
Logged
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

Joe

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 2645
  • Goobernatorial
  • Respect: +1215
    • View Profile
    • Email
Re: warpspeed to the new scenario
« Reply #1196 on: April 29, 2025, 12:26:38 pm »
0
29-04-25

Run --
w/u
5 x (6' on / 1' off) [4:44, 4:38, 4:38, 4:38, 4:38]
c/d

Total, 10.06k, 56:30

Notes

Nailed the pacing this time, nice.


24 C today so HR a bit higher than usual even if effort was lower.
Logged
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 2645
  • Goobernatorial
  • Respect: +1215
    • View Profile
    • Email
Re: warpspeed to the new scenario
« Reply #1197 on: Today at 04:08:36 am »
0
30-04-25

Run -- 6.5k, 45:30

Notes

Only like 12 hours after yesterday's session so a real plob, but like 135hr and avoided the heat

Quote from: LBSS on April 28, 2025, 06:53:53 pm


Yeah something like this is probably sensible. Realistically it'll be PB&J sandwiches b/c I'm too much of a prig to go ham on the sat fats everyday.
Logged
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn
Pages: 1 ... 78 79 [80]   Go Up
« previous next »