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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on Today at 08:10:35 am »
25-07-26

Cardio
- 30' run w/ 4 x 25" strides (almost pain free!)
- 20' stairmaster @ lvl 12 [170 hr avg]
- 6' easy
- 20' treadmill incline walk @ variety of paces/inclines [163 avg hr]
- c/d

1:27:06 total

Lift -- RDL, Bulgarian, Calves, OAC stuff, dips, incline flyes, Pogos

Notes

was dead tired yesterday morning so skipped workout. got some good sleep so a bigger session today. best run yet, pogos felt pretty good, felt up for doing some light strides, etc. progress is coming along nicely.

hr abnormally high for first ~half of the workout, maybe hr monitor off, maybe i had too big of a breakfast, maybe b/c i had a rest day and things just fresher, but like 180 hr at times on the stairmaster while at like 33 RR
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on July 24, 2026, 10:45:05 am »
- SubT 10x3 8x3 mins
-- warm up
-- intervals @ 4:02-4:09 w/60-90s walking rest
-- cool down
at the coolidge track once again. another beautiful warm sunny day. extended a few of the rest periods in the back half to let HR come down below 130. wore AP4s.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe 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.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on July 23, 2026, 11:44:26 am »
- run 58:22, 10.44 km w/ 4 x hill sprints
sprints intermittently over the final stretch back to the house, 10-40s duration with walk/jog rest. spectacular day, a little too warm to be perfect for running but perfect for anything else outdoors.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe 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.
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Joe 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
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on July 22, 2026, 12:42:48 pm »
- SubT 5x6 mins 4x6 mins
-- warm up
-- intervals @ 4:20, 4:11, 4:12, 4:11
-- cool down
first interval around the high school before i realized the track was actually open. rest on track. probably too hard given conditions, my HR didn't get down under 150 until i got home. T+DI 157 and full sun.
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by 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.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on July 21, 2026, 04:12:21 pm »
thanks raptor!

- run 38:07, 6.71 km w/ 3 x hill sprints at the end
T+DI 160+, so freaking humid. baby is eating constantly and not sleeping much so neither are we. this phase is supposed to be pretty short and i really hope that's true!
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe 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
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