Adarq.org

19-07-26

Cardio x 80', 126 hr

Notes

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

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

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.

26-07-26

Run - 6.87k, 40:36
+ mix of stairmaster, incline treadmill and jogging home from gym (1:08:21)

Lift - messing about with tuck planche and some dumbbell planche press stuff

Notes

hell yeah. not counting chickens but the progress is real. felt pretty stiff on waking up, and was worried that combo of plyos/30' run/strides/calf work yesterday was too much, but was just normal morning stiffness. basically nothing on the run, maybe 5 min where left side was at like 2/10, but i would say probably as close/closer to a "pain free" run as have had since start of spring (i.e. i had the occasional "hmm something's going in" that was probably worse than this even in the half build up, though not always).

watching some gymnastics and with being so close to having the OAC again, kind of want to give planche a proper go. i think i included these db planche things in my lifting for a couple months once and gave up on it. can hold a crappy tuck planche for a few seconds atm (guess i lifted yesterday, etc), so starting from a reasonable base.

setting up a consultation call with mr running writings

eta: https://www.researchgate.net/publication/390196300_RELATIONSHIP_BETWEEN_SWALLOW_SUPPORT_SCALE_AND_IRON_CROSS_ON_RINGS_AND_THEIR_SPECIFIC_PRECONDITIONING_STRENGTHENING_EXERCISES amazingly there is a paper on how much you need to db planche press to do a planche on the rings, ~1/3 BW in each hand seems to be the answer. sounds tough, but rings probably harder than floor and also i'd be pretty happy to just get a nice straddle