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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on Today at 09:52:20 am »
Gym work 16:

Landmine one-leg deadlift (each side):

15x10
15x10
15x10

Landmine standing push press with complete extension:

15x10
15x10
15x10

V-grip cable pulls:

5pinsx10
5pinsx10
5pinsx10

Glute cable kickbacks:

4pinsx10
4pinsx10
4pinsx10

Leg extensions:

40x20
40x12

Bodyweight: 90.5 kg
Exhaustion level: 8/10

Comments:

Will try to do higher rep ranges and with lighter weights. I am staying away from squats and regular deadlifts.
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headache was worse yesterday, came in waves all day and i spend big chunks of the day lying down. unusually, it was concentrated on the left side most of the time. no run or exercise.

felt better this morning, although i didn't sleep all that well.

- track intervals
-- warm up
-- 8 x [600m @ 5k pace, 100m walk]
-- cool down
pretty sore quads. did the first six reps in 3:49-3:54, then the last two stuck on the shoulder of a woman who's faster than me, just for fun: 3:39, 3:40. harder but still felt quite doable.
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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



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.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on April 29, 2025, 12:26:38 pm »
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.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on April 29, 2025, 07:18:09 am »
thanks :)

went to PT yesterday. she gave me another couple of exercises, and then we shifted to talk about my recurrent headaches. got a couple of exercises to do and one needle in my upper trap. i'll go back in a couple of weeks to check in. although...

knee clicking back this morning when i went to run. stopped after a few feet. will do my PT and try again in the afternoon.

also, i still have a headache from the weekend. after reading around a bit, i think it might be to do with salt intake. i don't think it was too dehydrated after the race but it's definitely possible that i was (maybe still am?) hyponatremic. seems sweat composition is stable regardless of sweat volume, so might be worth getting it tested.
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Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on April 29, 2025, 02:15:36 am »
Apr 27 - May 3 , 2025

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. 2Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Apr Week 5 of 5 BW 206-210

Sun April 27

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

3:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

Mon April 28

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

7:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by LBSS on April 28, 2025, 06:53:53 pm »
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Progress Journals & Experimental Routines / Re: Loopie's Log
« Last post by LBSS on April 28, 2025, 06:52:29 pm »
glad to hear it!
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Progress Journals & Experimental Routines / Re: Loopie's Log
« Last post by LoopieMclooperson on April 28, 2025, 10:19:11 am »

3/21/25 Friday
Bench 4x175, 3x195, 1x215, 1x235, 4x225, 4x225, 7x205, 8x205.
Row 10x90, 10x90, 10x90.
Ab leg raise 20, 20, 20.

3/26/25 Wednesday
Dumbbell lunge 12x35, 12x35, 12x35.
Deadlift 10x135, 12x135, 12x135.
Ab leg raise 25, 25, 25.

3/27/25 Thursday
Treadmill 45 mins 2.53 miles

3/28/25 Friday BW = 188.2
Bench 3x185, 3x205, 2x225, 2x225, 5x205, 5x205.
Row 10x90, 10x90, 10x90.

4/1/25 Tuesday
Treadmill 50 mins 2.92 miles
Ab leg raise 20, 20, 20.

4/2/25 Wednesday BW = 188.2
Deadlift 5x135, 8x185, 10x185, 10x185, 10x185.
Dumbbell lunge 12x35, 12x35, 12x35.

4/3/25 Thursday
Treadmill 45 mins 2.50 miles

4/4/25 Friday
OHP 12x105, 12x105, 12x110.
Pull up 5, 5, 5, 5, 5.

4/8/25 Tuesday
Squat 8x45, 8x45, 8x45
Dumbbell lunge 10x35, 10x35, 10x35.
Ab leg raise 20, 20, 20.
Deadlift 8x185, 8x185, 8x185.

4/9/25 Wednesday
Treadmill 60 mins 3.37 miles

4/10/25 Thursday BW = 187.6
Bench 3x185, 2x205, 1x215, 1x225, 1x235, 5x225, 3x225, 4x205.
Chin up 8, 8, 8,
Dip 20, 20, 20.

4/11/25 Friday
Treadmill 45 mins 2.38 miles

4/21/25 Monday
Bench 10x170, 10x180, 10x80.
Squat 8x80, 8x80.
Leg raise 30.

4/22/25 Tuesday
Dumbbell lunge 12x35, 12x35, 12x35.
Deadlift 5x185, 8x205, 8x205, 8x205, 8x205.L
Ab leg raise 20, 20.

4/23/25 Wednesday
Treadmill 45 mins 2.53 miles

4/24/25 Thursday BW= 186.8
OHP 12x110, 12x110, 10x110
Ab leg raise 20, 20, 20.
Bench 5x185, 5x195, 5x195, 5x195, 5x195.

4/28/25 Monday
Pull up bar 6, 6, 5.
Chin up bar 7, 7, 6.
Deadlift 8x185, 10x185, 10x185.
Dumbbell lunge 12x40, 12x40, 12x40.
Ab leg raise 25, 20, 20, 20,

Feeling much better this month. Knee feels solid. Single leg work helped for sure! Thanks Luke!

Going to ease back into squats again, and keep plugging away
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on April 28, 2025, 07:49:28 am »
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)

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