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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on January 13, 2026, 03:57:27 pm »
13-01-26

Run -
-- w/u
-- 3 x (1.4k @ 4:08, 0.6k @ 4:55)
-- c/d

Total - 9.5k, 47:17

45 degree back ext + leg ext + chest press + chest-supported rows

Note

Solid! I like these steady-effort-rest variations. Will try to progress this 0.1k more hard/0.1k less steady then speed up one or other of them.
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on January 13, 2026, 10:00:50 am »
Gym work 62

Bird dogs: 10
Dead bugs: 10
Ab wheel rollouts: DND
----------------------
Dumbbell BSS (each leg):

bodyweight x 8
65x8 (32.5 kg dumbbells) all time :personal-record:
65x8
65x20s split squat holds

Chinups (with a 5 kg chain around my neck):

3 reps x 9 sets

Landmines (push press + deadlift):

bar x 10
bar+20 x 10

Seated calf raises (slow tempo):

10x10
20x10
20x10

Front plank:

1 min

Bodyweight: 91.1 kg (same weight)
Exhaustion level: 9.5/10
Rating: Good

Comments:

First time doing the BSS with 32.5 kg dumbbells, could've done 10 each set but the problem is that I get very tired doing them. Chinups were so-so, but first time doing them with a 5 kg chain, so not going to complain, especially coming after those heavy BSSs.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on January 13, 2026, 07:38:59 am »
- run 1:13:37, 13.67 km
left a little earlier than usual, before 6. so the run was mostly in the dark, including the stretch in the park, and i was mostly alone. it was nice, cool feeling. RPE 3.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on January 12, 2026, 03:41:47 pm »
12-01-26

Run -- 4.29k, 27:38

Notes

had a pretty bad cold since sat eve and this was all i had energy for this morning. feeling mostly better now. just want to get a proper run of training in!
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on January 11, 2026, 11:49:31 am »
- run 1:54:46, 21.25 km
rolling hills, allowed myself to keep pace up a little so HR averaged 142 but crept into the 150s on uphills. had to stop to go to the bathroom twice. RPE 5.5, partly because i didn't take any fuel or water with me.

right plantar flexor came and went but never bad.
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on January 11, 2026, 10:47:42 am »
Gym work 61

Bird dogs: 10
Dead bugs: 10
Ab wheel rollouts: DND
----------------------
Bench press:

20x6
50x6
70x6
70x6
70x5 all time :personal-record: overall reps
50x12

RDL:

60x6
80x6
100x6
80x6
80x10

Cable pulls:

56x10 wide grip to chest
56x10 wide grip to back of head
56x10 V grip horizontal
56x10 V grip vertical

Cable kickbacks:

5 small + 1 big plate x 10 (each leg)
5 small + 2 big plates x 10 (each leg)

Pallof press with band:

10
10

Wall sits:

~30 s (different depths)
~30 s (different depths)

Bodyweight: 91.1 kg (same weight)
Exhaustion level: 9.5/10
Rating: Good

Comments:

I thought I've done 70x6x3 in the past but apparently not, so I thought I wasn't that good in the bench press but it turns out it was an all time :personal-record:, even though I haven't benched since 18th December 2025, almost a month ago! Who knew? RDLs were pretty easy, although I was limited by grip strength. Wall sits felt nice and made my legs shake and although I was tired muscularly after them, I felt "strong" while walking, like they "woke up" my legs.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on January 10, 2026, 01:39:03 pm »
- dreadmill x 10 km

- squat 205 x 5,5

- calf raise 205 x 6,6

- gettin' old circuit
chinups x 9,8; spiderman push ups x 5,4
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on January 10, 2026, 08:20:20 am »
10-01-26

Run -- 9.72k, 1:02:18

Lift -- chins, dips, curls, lateral raises

Notes

First hour+ run since the foot injury, and felt totally fine! If all is well, I'll aim for another oen tomorrow + lower-body lifting. Hype.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on January 09, 2026, 03:49:18 pm »
09-01-26

Run --
- w/u
- 2 x (1k @ 5:00, 1k @ 4:08) + 2k @ 5:00
- c/d

Total - 9.81k, 51:14

Quote from: LBSS on January 08, 2026, 07:41:50 am
damn, how's your head?!

thankfully fine! had a bit of a sore spot at the back (likewise hip, elbow and shoulder) but seemed to get away with it overall! Probably distributing the impact across those four places rather than hitting any one in particular...may have played a role in taking yesterday off, though.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on January 09, 2026, 07:13:02 am »
- track workout
-- warm up
-- 8 x [3 min @ 90-92% 5k w/ 45s jogging rest]
-- cool down
first few reps were too fast, like 4:10-4:14. then settled down, rest in 4:16-4:18. RPE 5. felt too easy, but i'm trusting the process.
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